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WATER FITNESS CLASS SCHEDULE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 8AM-9AM 7:45AM-8:45AM Water Yoga Warm Water 7:45AM-8:45AM Water Pilates 6 Lane 7:45AM-8:45AM Water Yoga Warm Water 8AM-9AM Aqua Fit 6 Lane 7:45AM-8:45AM Patti Mary Louise 8AM-9AM Deep Water Fun 8 Lane 8AM-9AM Deep Water Fun 8 Lane 8AM-9AM Deep Water Fun 8 Lane 9AM-10AM Tabata Aqua** 8 Lane 8:45AM-9:45AM 9AM-10AM 9AM-10AM HYDRO H.I.I.T.** Arthritis Friendly 6 Lane 8 Lane Hi-Intensity Aqua Fitness Early AM Energizer 6 Lane Mary 8AM-9AM Deep Water Fun 8 Lane Larry 9AM-10AM Let’s Move It 6 Lane Sue Larry 9AM-10AM Deep Water Arthritis 6 Lane Elaine Kristen 10AM-11AM 9AM-10AM Arthritis** Warm Water Deep Water Splash 6 Lane Elaine 6PM-7PM Water Works 6 Lane Barbara 6PM-7PM Arthritis** Warm Water Sue Deb 10AM-11AM Arthritis** Warm Water Deb 6PM-7PM Total Body Blast 6 Lane JoAnne Sue Larry Sue Larry Deb Kristen 9AM-10AM Aqua Cardio Core 6 Lane 9AM-10AM Arthritis** Warm Water 6PM-7PM Aqua Blast 6 Lane 10AM-11AM Arthritis** Warm Water Joanne Deb 6PM-7PM Stretch & Flex Warm Water 6PM-7PM Aqua Insanity 6 Lane Laura Karen **Pre Registration Required. Please visit the Front Desk. Deb Deb Staying Grounded 6 Lane Deep Water Splash 6 Lane Mary Louise 9AM-10AM 6 Lane Laura 6PM-7PM Aqua Blast 6 Lane Barbara HYDRO H.I.I.T. & TABATA AQUA ARE SPECIALTY PROGRAMS. FOR MORE INFORMATION, SEE AQUATICS OFFICE. Barbara www.weymouthclub.com Effective 1/5/15 CLASS DESCRIPTIONS AQUA BLAST High Intensity Deep AQUA CARDIO CORE Medium Intensity Shallow & Deep AQUA FIT High Intensity Shallow AQUA INSANITY High Intensity Shallow & Deep ARTHRITIS AQUATICS **Must Pre-register @ Front Desk Low Intensity Shallow ARTHRITIS FRIENDLY Medium/Low Intensity Shallow & Deep DEEP WATER FUN Medium/High Intensity Deep DEEP WATER SPLASH High Intensity Deep EARLY AM ENERGIZER High Intensity Shallow HI-INTENSITY AQUA FITNESS High Intensity Shallow & Deep LET’S MOVE IT Medium/High Intensity Shallow STAYING GROUNDED High Intensity Shallow STRETCH & FLEX Low Intensity Shallow A full body cardiovascular workout. Using the resistance of the water to build up your endurance. Focusing on strengthening, toning, and shaping muscles. Great way to get fit with low impact. The class will use background music to maintain an appropriate heart rate throughout the class, while utilizing equipment to perform a variety of exercises. The class will target upper and lower body muscles while focusing primarily on the core muscles. Goals for the class are increased range of motion, improved muscular endurance and improved balance. Work up a sweat in the water with this class! This class is 60 minutes of non stop work. Class focuses on cardio through sprints and short interval sets. Last part of the class we use water weights to work the upper body. After a warm-up in the shallow end, we'll continue with some kickboxing and plyometric activities, then hit the deep end to use a variety of pool equipment and our body’s natural resistance to the water to challenge every muscle with a mega cardio and strengthening workout that will leave you feeling strong, toned, energized! This class is taught by a certified Arthritis Foundation Aquatics Instructor. We place an emphasis on range of motion, balance, flexibility and endurance. This class will benefit everyone, but especially those experiencing arthritis pain and stiffness or pre-surgical/post surgical rehab for joint replacement or back injury. No equipment is used. This class offered to our members with joint and pain stiffness, but need a cardio impact in their workout. We utilize the shallow and deep water with buoyancy belts. No other equipment is used during the class. A focus is put on stability, form and range of motion. Core utilization is optimal. The participants wear a buoyancy belt and their feet are never in contact with the pool bottom. A wonderful workout at your own pace awaits with the forgiveness and liberation that is water. We simulate walking, running, cross-country skiing and much more. A high energy, cardio, non impact workout. The class focus is to work the water using your own power and range of motion to increase your aerobic capacity while using your abs and core muscles for stabilization. A full body workout with no impact! A high-energy, shallow water class designed for a total body workout. Muscle groups are targeted with specific exercises to strengthen and tone. Intervals are included throughout the program to increase cardio capacity. Adapted exercises from Yoga and Pilates are included to strengthen the core while improving flexibility & coordination. Little to no impact on your joints and bones. This class will travel between the shallow and deep ends with the use of equipment and any fitness level can participate as you will work to your own personal exertion level. Get ready to experience a high power, thrilling hour of exercise that will send you back into your day full of energy and focus. A vigorous shallow water aerobic workout utilizing all muscle groups. Travel back and forth across the pool performing numerous exercises and using various equipment. This cardio workout will increase your endurance, core strength and work on balance. This class does it all: incorporating core stability and muscle strength! Do you want to challenge your cardio fitness level? Use the water as a gym? Work your core muscles? This class is appropriate for everyone because you can choose the intensity. Takes place in the Warm Water pool and challenges participants of diverse fitness levels. An Arthritis friendly class that incorporates the use of various aquatic equipment focusing on flexibility, balance, dynamic core stability, strength and conditioning. TOTAL BODY BLAST Medium/High Intensity Shallow & Deep Low/Medium Intensity Shallow Medium Intensity Shallow & Deep Set to our rock n roll favorites, this class will tone your heart, muscles and mind. Burn calories and have fun doing it. After a warm-up in the shallow end, we'll use both the shallow and the deep ends of the pool, as well as the hand weights and pool noodles, to challenge ourselves to be the very best that we can be. WATER PILATES/YOGA Total Body work, using the movement of your body in the water. Stay shallow or suspend yourself off the bottom of the pool, if you prefer. Strengthen your core so your muscles will lengthen, your bones will be strong an your body balanced. WATER WORKS Class starts in deep water for cardiovascular, core and conditioning - then ends in shallow water with equipment for strengthening, core and balance with flexibility/stretching at end of class. For more information contact Lauren Rivera at 781.682.5818 or visit us at www.weymouthclub.com