MAC Group Exercise Grid Sept. 15-December 14, 2008

• Classes are operated on a “first come, first served” basis.
• Present valid ID card and consent sticker to the front desk to acquire a class pass. Passes will be distributed no earlier than 30 minutes prior to class. No Exceptions!
• Once all the passes are distributed, the class is closed. The instructor will collect the passes during class.
• Passes cannot be reserved, and you may not pick up passes for others. If you decide not to attend class, please return the pass to the front desk.
• No participants will be permitted to enter class after 10 minutes due to safety concerns and to avoid disruptions. All participants should notify the instructor if leaving early.
• Athletic shoes are required for all classes with the exception of Yoga and Pilates.
• It is highly recommended that you bring water to class.

• No participants will be allowed into class after 5 minutes. Please plan accordingly. Instructors are not permitted to make exceptions.
• New indoor cycling participants must arrive to class at least 10 minutes early to obtain instructor assistance with proper bike set-up.
• All indoor cycling participants must bring a water bottle to class.

Abs, Back and Glutes – An intense workout focusing mainly on abdominals, glutes, quadriceps, hamstrings, and lower back. Great for targeting those hard to work neglected areas!

Aqua Grooves - A low to no impact work out. This is a modified progression of jog, dance and stretch movements designed to increase endurance, stability and flexibility. The healing waters will allow you to gently work through injuries and improve overall fitness. You will leave the pool relaxed yet invigorated!

Aqua Strength & Power - This water-fitness progam is designed for individuals demanding a high intensity water workout with training bnefits for agility, speed, strength and flexibility with body awareness. We will occasionally include blends of yoga and pilates for increased core strength and flexibility.

Cardio Kicks – A total body cardiovascular choreographed workout incorporating basic punches, kicks, jumping jacks, and many other boxing combinations. These classes are packed with energy and provide stress relief!

Hard Core Abs Express - a 15-30minute class focusing on your core muscles: Your abdominals, obliques, and low back!

Indoor Cycling – A dynamic stationary group cycling experience led by a specially trained instructor, this class is set to motivating music and is a complete cardio training program. Participants are encouraged to work at their own level. A water bottle is required. Padded bike shorts and stiff-soled shoes recommended.

Interval Challenge - HIGH Intensity simple heart-pumping cardio drills combined with muscle conditioning exercises to give you a total body workout. Be prepared to sweat!

Kicboxing Plus - An intense 90 minute class that incorporates segments of kickboxing, strength intervals, and muscle toning.

Master Class - Up for a challenge? Try this 90 minute class that combines the best of the best: step, power drills, muscle conditioning and floor work! The first 45 minutes is cardio, last 45 minutes is muscle work. You may attend both halves or just choose one. Not recommended for those new to exercise.

Mat Pilates – A strength building class which uses your own body weight to build core strength, balance and good posture. A yoga mat is recommended.

Nordic Walking Boot Camp - The great outdors is our playground and with the Nordic Walking Boot Camp workout, we transform the outdoors into a complete body training system to rival any gym! In an interval fashion, basic Nordic Walking is combined with bouts of body-weight strength training and intense cardio bursts to really increase the workout level. Park benches become weight machines and curbs become stair climbers. Plus intervals of Nordic running, bounding and jumping are included to make this an intense but playfully fun workout. .

Nordic Walking Intervals (express class 50 minutes) - Take your workout outside on your lunch hour! Enjoy some fresh air while you increase strength and agility as well as cardiovascular endurance with this circuit-style workout. We will utilize our terrain and landmarks to get the heart and muscles pumping! What a great way to refresh your body and mind in the middle of the day!

Step – A total body cardiovascular workout that involves stepping on and off an adjustable platform building a progressive, choreographed routine, providing a challenging workout.

Step Challenge - A highly choreographed, dance-based step class designed for the intermediate to advanced stepper. Come and shake your groove thing!

Step Intervals - Simple step aerobics choreography combined with segments of muscle conditioning exercises to give you a heart-pumping, total body workout.

Total Body Conditioning – The focus of this class is to strengthen all muscle groups using hand weights, your own body weight, and much more!

Zumba - This class combines high energy and motivating music with unique moves and combinations that allow participants to dance away their worries. This class utilizes interval training to maximize caloric output, fat burning and total body toning. And it's fun and easy to do!

Yoga Offerings
A yoga mat is recommended for all yoga and pilates classes, and is not supplied. Please plan to bring your own.
Our fitness spaces are used for both cardio and non-cardio purposes, and can get chilly for yoga. Please dress in layers for all Yoga classes.

Ashtanga Vinyasa Yoga - A fast-paced series of sequential postures, based on six series of asanas, which increase in difficulty, allowing students to work at their own pace. You’ll be encouraged to breathe as you move from pose to pose – be prepared to sweat. Towel and water bottle recommended. A yoga mat is recommended for all yoga classes.

Hatha Yoga - Use the body to attain enlightenment via the performance of asana combined with breath awareness and meditation. In the process, the mind, body and spirit come into alignment and unite. This is a slower, gentler form of yoga, and perfect for beginners.

Power Yoga - A vigorous flow class focusing on strength, balance – and through them both – an open body and mind. Towel and water bottle recommended.

Vinyasa Yoga - A power-based form of yoga, with a strength building style that links a series of postures together in a flow of breath. This is a vigorous style of yoga - be prepared to sweat as you increase your level of flexibility, strength and balance.

Yoga-lates - A fusion class combining Mat Pilates and Yoga. Build core strength, balance, good posture and flexibility.

Yoga Levels - see class grid above for levels of specific classes.
I - Appropriate for all levels including the new exerciser and beginning yoga student.
II - A minimum of 5 previous level I classes is strongly recommended, as well as a strong fitness base.
III - A minimum of 10 level I/II yoga classes is strongly recommended as well as a VERY strong fitness base.