MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAYSunrise Cycle - C

5:45-6:35 am Sunrise Cycle - C

5:45-6:35 amCycle 45 - C

5:45-6:30 am

Rise & Shine Yoga - S6:10-7:00 am

Water Workout - P8:00-8:45 am

Cycle 45 - C8:00-8:45 am

Morning H2O - P 8:00-8:45 am

Pilates/Barre Fusion-S 8:00-8:50 am

Morning H2O - P 8:00-8:45 am

Step it Up - S8:00-8:50 am

Interval Plus - S 9:00-9:45 am

Muscle Madness - S 9:00-9:50 am

Revolution - C 8:00-8:50 am

Zumba - S 9:00-9:50 am

Cardio Combo - S 9:00-9:50 am

Muscle Madness - S 9:00-9:50 am

Water Workout - P9:00-9:45 am

Aqua Yoga - P9:00-9:45 am

Max Strength - S9:00-9:50 am

Aqua Power - P9:15-10:00 am

Aqua Power - P9:15-10:00 am

Aqua Splash - P 9:00-9:45 am

Pilates Stretch - S10:00-11:00 am

Zumba Mix - S 10:00-10:50 am

Yoga Foundations - S10:00-10:50 am

Gentle Yoga - S10:00-10:50 am

Senior Grooves - S10:00-10:45 am

Sit & Fit - S10:00-10:45 am

Aqua Blast - P10:00-10:45 am

Yoga Foundations - S 11:00-11:50 am

Aqua Blast - P10:15-11:00 am

S.S. Yoga - S11:00-11:45 am

S.S. Yoga - S11:00-11:45 am

S.S. Cardio - S11:15am-12:00pm

SUNDAY

Cardio Flex - S9:00-9:50 am

Cardio Combat - S 5:10-6:00 pm

F.I.T. - S 5:00-5:50 pm

Aqua Zumba - P10:00-11:00 am

Sculpt - S6:00-6:50 pm

Active Yoga - S6:00-6:50 pm

Max Strength - S6:10-7:00 pm

Hatha Yoga - S6:00-6:50 pm

Revolution - C6:30-7:20 pm

Party Rock Cycle - C6:15-7:15 pm

Dynamic Yoga - S 7:10-8:00 pm

On the Mat - S 7:00-7:50 pm

Zumba - S 7:00-7:50 pm

Aqua Core & More - P7:15-8:00 pm

Aqua Mix - P7:15-8:15 pm

GROUP FITNESSGROUP FITNESSSCHEDULESCHEDULESPRING 2020SPRING 2020

Personal Training & NutritionPackages Available!

Details at the Front Desk

M-F 5:30am-10:00pmSAT 7:00am-8:00pmSUN 7:00am-5:00pm

M-F 5:30am-9:00pmSAT 7:00am-5:00pmSUN 7:00am-4:00pm

OCT 1 - APR 30 MAY 1 - SEP 30FITNESS CENTER HOURS

GROUP FITNESS GUIDELINES

8125 W 171st StreetTinley Park, IL 60477

www.tinleyparkdistrict.org

Members/Guests must be at least age 13 for land classes. For aqua classes ages 13-15 must have an adult 18+ years for supervision to participate.

Schedules are subject to change. Classes have limited space and are on a first-come first-served basis. Obtain a place holder card at the front desk and present this card to staff as you enter class. Limit 1 card per person per class. Please arrive on-time to limit disruptions after class begins.

Class will be held in the format indicated. If an instructor is unavailable, a substitution format may be offered. Classes are subject to min/max, instructor/location changes, and/or cancellation at manager’s discretion. First-time class participants please arrive 10 minutes early to learn format and/or get set up with the proper equipment.

In accordance with safety standards within the fitness industry, members should not join a class after the warm-up has concluded (approx. first 5 minutes). If a class has reached maximum capacity and/or warm-up has concluded, doors will be closed and no admittance allowed.

Please respect other participants: refrain from private conversations during class. The use of cameras, cellphones and iPods is prohibited. Use of these devices will result in removal from class at instructor’s discretion.

Women’s locker room is closed M-F 1:30 – 2:00pm for cleaning.

Guidelines for aqua programming please pick up a pool schedule.

CLASS SIZE CAPACITYS = STUDIO 40

C = CYCLE 19

P = POOL 50

Mind/body CLASS DESCRIPTIONS (Bring a yoga mat) SLAND CLASS DESCRIPTIONS (Studio capacity—40) S

INTE

NSI

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EVEL

CYCLE CLASS DESCRIPTIONS (Cycle class capacity—19) C

AQUA AEROBICS DESCRIPTIONS (Pool capacity—50) P

Cardio Class DescriptionsCardio Combat Unleash your inner fighter! This empowering workout inspired by kickboxing and mixed martial arts (MMA) boosts cardio endur-ance and adds a touch of strength for a total body workout. Multi-LevelCardio Combo Unlock your fitness goals with this fast-paced class. Various exercises combined with simple steps create easy-to-follow cardio combos. Add and build for a complete fat-burning routine.Multi-LevelCardio Flex Improve your cardio endurance while using various types of resistance equipment. Activate muscles in your upper and lower body. FLEX your way to a stronger core. Challenging class for a strong heart and body. Multi-LevelStep It Up Build an exhilarating cardio routine based on small combina-tions of steps on and off the bench. Multi-LevelOn the Mat This class is all about engaging core muscles and using body weight. Work against gravity to strengthen the whole body. Begin with warm-up exercises that focus on activating your muscles, move through a cardio workout on the mat, followed by strength routine that use body control and balance. Cool down stretches will end a well-rounded work-out. Multi-LevelZumba A Latin Dance Fitness Party! Combine fast and slow rhythm dances for an interval-style, calorie-burning dance routine. Moves such as Salsa, Cumbia and Reggaeton are combined with other dance genres to get everyBODY moving to the beat. Multi-LevelZumba Mix Combine your favorite Latin moves with our fun dance genres! Time flies when you are dancing. Multi-Level

Strength Class DescriptionsF.I.T. Full-body intense tune-up! An ab sculpting routine followed by a full-body workout using weights, body bars and other equipment. Work small & large muscle groups with power plyometrics in between sets. A balanced blend of strength, cardio and core! Intermediate/AdvancedInterval Plus Strength, Pilates and cardio intervals. Each focusing on ma-jor muscle groups. Cardio work is alternated with brief recovery periods of weight training providing a total body workout with max results. Finish with restorative yoga/stretch. Multi-levelMax Strength Designed for MAXIMUM calorie burn in the shortest amount of time. Various equipment and modifications will be used. Get fit, get healthy, challenge your mind and body to the MAX. Multi-LevelMuscle Madness Power through all major muscle groups for a mad-dening workout. Class uses weights, bands, stability balls and resistance exercises for a full-body workout. Multi-LevelSculpt Build strength, add definition, increase bone density and decrease body fat with this intense body shaping class. Increase lean muscle mass & transform your physique-no muscle neglected! Intermediate/Advanced

Mature Adult/Silver Sneakers Class DescriptionsSenior Grooves Get movin' & groovin' with this fun cardio class for the active adult. Upbeat music provides the backdrop for an easy-to-follow routine. Dance and get FIT! Beginner/Mature AdultSilver Sneakers Cardio Add more standing cardio to your Silver Sneakers workout in this easy-to-follow class. This dance-inspired class improves your cardio with small combinations of moves set to energizing music. Good for the body and the brain! Multi-Level/Mature AdultSilver Sneakers Classic Increase muscle strength, range of motion and improve activities for daily living. A fun, energizing class for the mature adult. Includes standing warm up, balance exercises and seated work with light weights, balls and bands and use of chair for support. Beginner/Mature AdultSilver Sneakers Yoga - Move your body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing and a final relaxation promote stress reduction and mental clarity. Beginner/Mature AdultSit & Fit Get FIT while you SIT! After a short standing warm up, have a seat for strength and stretching using light weights, fitness bands and balls. Improving your joints helps with balance, flexibility and daily living. Beginner/Mature Adult

Active Yoga This flowing yoga class is based on a series of poses called Sun Salutations, linked together with the breath. Poses will challenge your strength & flexibility. The breathing techniques will calm your mind & body. Multi-LevelDynamic Yoga This power yoga class will strengthen and lengthen your entire body and refresh your mind. Peaceful meditation will bring focus and closure to your busy day. Multi-LevelGentle Yoga - Stress and tension can leave you anxious and physically ill. Yoga helps to relieve stress, increase flexibility and balance, loosen tight muscles and lower blood pressure. Move with your breath to leave refreshed and peaceful. Beginner/IntermediateHatha Yoga This flowing yoga class is based on poses linked together with the breath to balance strength and flexibility. The breathing techniques will calm your mind and body. Multi-Level Pilates/Barre Fusion Tighten your waistline! Get moving with this total-body, isometric workout. Similar to Pilates, this Bar Effect workout is designed to lengthen and strengthen your muscles using simple ballet movements. Use of light weights and props coupled with mat work creates a lean look and improves posture. Multi-LevelPilates Stretch Designed to stretch the strong muscles and strengthen the weak muscles to put the body back into proper alignment while working from the center to pull your belly back in from inside out resulting in a nice tall posture. Multi-LevelRise & Shine Yoga Wake up with energetic flow to kick start your day! This vin-yasa class builds strength and flexibility, sharpening your balance and focus. Your breath will guide you in and out of each pose. Multi-LevelYoga Foundations A dynamic, yet gentle yoga that begins with flowing sequenc-es, followed by stationary postures to build strength, increase range of motion, and improve balance. Restorative poses will leave you feeling revitalized and relaxed. Modifications for all fitness levels. Beginner/Intermediate

Cycle 45 Want to burn countless calories in just 45 minutes? This class will get your day off to an express start with jumps, sprints, flats and climbs. Zero impact, fat burning cardio! Multi-LevelParty Rock Cycle You’ll be encouraged to work at your own pace, but challenged with climbs, races and tempo trials. With the beat of the music, you’ll go from high to low intensity levels that allow recovery periods. It’s a fun filled party! You won’t even know you are working out! Trust us, you’ll have a Rockin’ good time! Mulit-LevelRevolution Transform your body and improve your fitness with cycling intervals. Class will accommodate the casual cyclist to the advanced athlete. Multi-LevelSunrise Cycle Riding techniques that simulate outdoor bike terrains, speeds and challenges. A fun effective way to improve strength, endurance, cardio, tone mus-cles and burn calories. Challenges the hardcore cyclist as well as accommodating beginners. Multi-Level

Aqua Blast This high energy, uplifting class is an effective way to burn calories and build strength. Fun moves, drills and games will improve your cardio endurance, ending with buoys and noodles to strengthen and tone your body. Multi-LevelAqua Core & More Cardiovascular interval routine with use of aqua weights and belts for a suspension core centric workout. Splash your way into a stron-ger core! Multi-LevelAqua Mix Incorporate all elements of fitness in this 45 minute class. Increase your cardio fitness, improve your strength, develop better balance and flexi-bility while performing exercises using noodles or weights for a total exercise experience. Temporary Class for Spring. Multi-LevelAqua Splash This low impact cardio workout improves endurance and increases muscle tone using water to cushion your joints. Make a splash into a fun and energizing class. Beginner/Mature AdultAqua Power A fast-paced class with a mixture of power and strength exercises that combine aerobic conditioning with training. Plenty of lower body, upper body, cardio and core work guaranteed to improve muscular endurance and flexibility. Come join this invigorating workout. Multi-LevelAqua Yoga Move vital energy through the body to calm the mind. Flowing movements direct the body through comfortable range of motion exercises to find balance and strength, aided by the resistance of the water. Multi-LevelAqua Zumba Take the fun music and Latin moves from the floor to the water! Splash your way into shape with this energetic workout. A pool party that will elevate your heart rate, sculpt your body and torch calories. Multi-LevelMorning H2O Instead of a morning Cup of Joe, wake up with an energizing workout in the H2O! Build cardiovascular endurance that lasts all day long! You'll never need morning caffeine again! Multi-LevelWater Workout This class provides cardiovascular benefits similar to land-based workouts without stress on the joints. Complements cross training or just plain "working out - for the health of it." You'll leave feeling motivated and invigorated! Multi-Level

Beginner/Mature Adult Level - Class designed for members new to exercise, older adults or individuals with limited range of motion/movement challenges. Some classes will be suitable for seated activity.Multi-Level - Class designed for a range of fitness levels. Modifications may be offered to accommodate fitness abilities. Inform instructor prior to class if modifications are needed. Intermediate/Advanced Level - Class designed for members who have prior exercise experience and/or those with higher fitness levels. Some classes may have high intensity intervals.