THE POWER OF PENSACOURT

Group Cycling/Spinning Guidelines



 1] Make reservations at the Front Desk. Non-Members must pay before reserving a spot.

2] Spin classes range from 45-60 minutes.

3] For entry to class, you must have a towel, water bottle, & entry token. Arrive at least 15 minutes early to have time to check in at the Front Desk and set up your bike.

4] If you arrive 5 minutes late for class, your bike may be given away.

5]If you must cancel, please notify Front Desk a minimum of 1-hour prior to class to avoid being charged.

6] There may be a waiting list. If you are on the waiting list we will make every effort to contact you when a cancellation occurs. Please leave phone numbers where you can be reached at the Front Desk. It’s also a good idea to call prior to class to see if a seat has become available.

7] A $3 No Show Fee is charged to no-shows.

Class Descriptions

*Please note, not all classes will be offered every month and not all classes are available at both locations. Please check the Group Fitness Schedules monthly!

Langley:

Langley Group Fitness Class Descriptions

50:50 30 minutes of cardio and 30 minutes of sculpt. (:55)

AWESOME ABS A class designed to strengthen the abdonimal and back muscles. All levels welcome. (:30)

BABY BOOMER CARDIO A great cardio work out that is easy on the joints for all ages, especially for the baby boomer generation and those new to exercise. (:25)

BABY BOOMER SCULPT This class is geared for the baby boomers and novice/beginners that will improve muscular strength and endurance as well as increase bone density and flexibility. (:25)

BALANCE CLASS A class designed to help you improve your balance, flexibility, and posture while reducing stress. Class size is limited so that each class participant gets individual attention. All fitness levels are welcome.(:60)

BCT This class is a bench circuit training. Interval step aerobics and strength training class. Level 2. (:60)

CARDIO CIRCUITS 20-30 minutes of basic cardiovascular training followed by resistance training. Class concludes with abdominal work and cool down.(:60)

CORE CONDITIONING – A complete body workout designed to produce total body results. This workout conditions nearly every muscle group in your body with a concentration on conditioning the core muscles. All fitness levels are welcome.

BEGINNER YOGA A beginner level yoga class. Focuses on posture and body alignment in different yoga poses.(:90)

BODY SCULPT An intermediate level class that emphasizes muscular strength & endurance for major muscle groups. A great class for muscle sculpting and muscle definition.(:25/:45)

CARDIO CIRCUIT This class consists of alternation intervals of aerobic activity (step, hi/lo, kickbox) with intervals of muscle toning. (:55)

CARDIO EXPRESS This is a multi-level class designed to burn fat and calories while improving your cardiovascular endurance. (:25)

CHRISTIAN YOGA Experience a physical & spiritual workout while listening to biblical scriptures being recited & explained during yoga postures.(:75)

CLASSICAL PILATES This class adheres stricly to the teachings of Joseph Pilates and the concept of controlology. You will work to build strength and endurance, stamina and flexibility. (:45)

FLOW YOGA: Movement of the body flowing with the movement of the breath. Flowing through sun salutations and other vinyasas to experience full motion of the body through the breath (:75).

HATHA/RESTORATIVE YOGA This class opens up the body while allowing the nervous system to rest. This class will help you to stretch deeply while using supportive props enabling you to stay in postures longer. Leave the class feeling refreshed, relaxed, and renewed. (:50)

PILATES An organized series of exercises that increases Mind/Body integration, improves flexibility, strength, coordination, and balance.(:55/60)

SCULPT EXPRESS A class that emphasizes muscular strength & endurance for major muscle groups. A great class for muscle sculpting and muscle definition.(:30)

SILVER SNEAKERS These classes are appropriate for older adults who are fit and active as well as those who are sedentary, intimidated, unfamiliar with exercise, or entering post-rehabilitation programs. All those who enjoy a positive, upbeat, social environment, come join us! (:55)

SPIN A bike ride to music. Great cardio workout. You have control to make it as hard or easy as you’d like. All levels welcome.(:60/:45)

SPIN CIRCUITS Short periods of cardio cycling on the bike followed by short periods of sculpting and strength. A total body workout! (:60/:75)

SPIN JOY RIDE Get ready for a physical & spiritual workout to “praise & worship” music. Great cardio exercise with the control to make it as hard or easy as you’d like. All levels welcome.(:60)

SPIN & SCULPT Two periods of Spin with two ten-minute segments of weight training and ending with a stretch. (:60)

YOGA Perform a variety of yoga postures with yoga breathing. Improve posture, balance, flexibility, and strength. Deep relaxation ends this class. Take care of your mind and body, leave class refreshed.(:70-:90)

YIN YOGA Yin Yoga targets more the connective tissue, ligaments, bones and joints of the body. Yin Yoga involves holding poses for a longer duration, a class that must be experienced to really understand what Yin Yoga is all about! (:55)

YOGA-LATES A fusion of traditional yoga poses and traditional Pilates positioning. Combination of strength, balance, flexibility, and core training.(:90)

ZUMBA The class was inspired by the traditional cumbia, salsa, samba and meringue music paired with pulsating Latin rhythms.(:60)

ZUMBA GOLD This class takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. (:60)

9 Mile:

9 Mile Group Fitness Class Descriptions

AWESOME ABS A class designed to strengthen the abdonimal and back muscles. All levels welcome. (:30)

CIRCUIT TRAINING An all encompassing workout designed to produce total body results. The fast moving workout conditions your cardiovascular system and nearly every muscle group in your body. (:55)

OSTEO A specifically designed cardio and resistance training class to increase cardio, muscular strength, muscular endurance and bone density. (:55)

PILATES An organized series of core trainnig exercises originated by JH Pilates. Increases Mind/Body integration, improves flexibility, strength, coordination, and balance. (:55)

PUMP IT UP! : A specifically designed resistance trainging class to increase muscular strength and endurance as well as bone density. All levels welcome. (:55)

SENIOR FITNESS These classes are appropriate for older adults who are fit and active as well as those who are sedentary, intimidated, unfamiliar with exercise, or entering post-rehabilitation programs. All those who enjoy a positive, upbeat, social environment, come join us! (:55)

SILVER SNEAKERS These classes are appropriate for older adults who are fit and active as well as those who are sedentary, intimidated, unfamiliar with exercise, or entering post-rehabilitation programs. All those who enjoy a positive, upbeat, social environment, come join us! (:55)

STEP & ABS Is a step class that incorporates ab work into the last 15 minutes of the class.(:55)

STEP-N-SCULPT A longer class for the elite athlete that includes 4continuous cardio step training followed by muscular strength and endurance training with weights and ending with abdominal exercises. Class includes creative choreography with interludes of propulsion (power) moves. (:90)

TABATA Tabata was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. It is a set of high intensity interval training. This training protocol involves performing a particular exercise (or exercises) at high intensity for 20 seconds followed by 10 seconds of rest. This is repeated 8 times for a total training time of 4 minutes (:55)

ZUMBA The class was inspired by the traditional cumbia, salsa, samba and meringue music paired with pulsating Latin rhythms.(:55)

ZUMBA GOLD This class takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. (:55)