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Teresa
Newton-Moineau, Group Exercise Director x317 revised 6/18/04 All classes begin with a warm-up and end with a cool down and stretching. Most classes include abdominal work. (Some 30-45 minute classes may not.) Please make the instructor aware of any physical limitations you may have before class. Remember to pace yourself and stay at your own level. Don't forget to drink plent of water. Regular physical activity is necessary to develop & improve all components of fitness: (cardiovascular, muscle endurance & strength, core & functional strength and flexibility.) |
ABS, BACK & STRETCH A 45 minute class focusing on abs and back exercises including stretches to strengthen the torso. includes push-ups sometimes too!
ADVANCED STEP This 60 minute class involves stepping up and down on an adjustable platform. Advanced STEP contains choreography moderate to advanced in degree of difficulty, and is therefore more suited for the seasoned stepper.
AEROBIC CONDITIONING A cardiovascular class that incorporates various types of high & low impact movements. Some dance and athletic moves may also be incorporated into this class.
ALL OUT Your body will be working on power while Kathy will help guide your mind to work on form. FOCUS for an all out workout.
ASHTANGA
YOGA Suitable for intermediate yoga students, this
is an athletic, challenging style of yoga known for its technique of
linking in a specific form. With regular attendance, class will increase
energy, strength, stamina, flexibility and reduce stress.
ATHLETE'S
TRACK WORKOUT
A high intensity water "Track Workout" designed for cross-training.
Fordie is a former Olympic Trial marathon participant. All levels welcome.
BARBELL WORKOUT A muscle conditioning class done with a barbell and plates, to work on muscle strength & endurance, improving your lean muscle mass by decreasing body fat. Class also includes dumbbells and tubing working all body parts.
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BARBELL BOOT CAMP This 30 minute class is a very powerful but simple STEP class. Moves are taught in levels of intensity, not choreography for a great workout. All levels of intensity are taught from low to high.
BARBELL WORKOUT/POWERSIZE A muscle conditioning class done with a barbell and plates, to work on muscle strength & endurance, improving your lean muscle mass by decreasing body fat. Class also includes dumbbells and tubing working all body parts.
BASIC STEP This class involves stepping up and down on an adjustable platform (2-10 inches tall). Basic STEP contains just the basics and is therefore suitable to all new steppers. The result of a STEP class is a sustained cardiovascular workout.
BODY SCULPTING A 30-75 minute class. This class includes muscle strengthening and endurance exercises for the major muscle groups in the body. The instructor will teach you proper form while leading you to a more toned and defined body. This class is suitable for all fitness levels. Tubing and weights are used and are supplied by the club.
BOOT
CAMP/BARBELL BOOT CAMP This
class consists of drills, skills, sports conditioning, Powerpacing,
resist-a-balls, weights, barbells, jump roping and sometimes Keiser
equipment. Exercise is done in intervals. This class is advanced.
CARDIO
BOOT CAMP A class designed to cross train the cardiovascular
system by different types of aerobic activities. STEPS, slide boards,
and jump ropes may be used. Great class to increase your cardiovascular
endurance.
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CARDIO QUICKIE SURPRISE A 45 minute cardiovascular class of instructor's choice of step, aerobics,or kickboxing, walking/running drills, jump ropes, slide boards, etc. Class may be in a circuit format also. Incorporates and warm-up and cool down.
CARDIO EQUIPMENT WORKOUT A 30-45 minute interval class done on the treadmill bike or elliptical trainer, that is done to music.
CORE CONDITIONING A 30-45 minute class focusing on ABS & back, core strength and functional exercises. Stretches are done after.
CO-ED BASKETBALL No experience needed but a plus. Must be 14 and over.
DEEP
H2O PLUS Deep water running plus extra stretching
focusing on body awareness and flexibility. Peggy will bring some yoga
movements to the pool.
DEEP
H2O RUNNING
A challenging workout of non-impact deep H20 running, including interval
training, use of tubing, hand weights and abdominal exercises. Stacey
or Peggy will keep your workout interesting, challenging and fun!
DOUBLE STEP INTERVAL A 60-75 minute class that incorporates step with muscle;done in intervals with tubing, weights or barbells. Double Step requires the use of 2 steps. A great workout 1 step or 2!
FLEXIBLE STRENGTH This class offers a body balancing system that helps strengthen. Works on functional strength using your own body weight. Classes may also include resistive stretching with partners.
GENTLE JOINTS A moderately paced cardiovascular and muscle conditioning class focusing on flexibility and increase range of motion. Great for beginners, those with injuries or arthritis, and anyone looking for gentle but effective exercises. Stacey or JoEllen will help you to feel great all day!
GENTLE YOGA Can you lift your finger? Can you smile? You can do yoga. Renew Release and Rejoice through yoga. Slowly and gently at your own pace. Increases your circulation and lung capacity, muscle tone, muscle strength, and energy level. Promotes health and vitality, boosts the immune System, and keeps you feeling eternally young. Think you're too old for Up Dog, Down Dog and Cat Pose? Think again. In fact, your age can even work to your advantage in yoga. Yoga is about relaxing and opening up, and people who are in their retirement years can usually relax much better than younger people.
GIRLS CONDITIONING A 60 minute workout that combines 30 minutes of cardiovascular conditioning - either step, cycling, skills, drills, agilities or aerobics with 30 minutes of muscle endurance - either Keiser free weights, ground zero or Hammer.
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HARMONEY FLOW YOGA Powerful Vinyasa Yoga with focus on linking movement with breathe. Emphasis on opening shoulders, back and hips while developing strength and grace. Guided relaxation leaves you feeling positively peaceful and recharged.
HI/LO A cardiovascular workout in which the choreography consists of a combination of high and low impact moves. Participants can choose what is best suited for them. Basic to more choreographed moves are incorporated.
Hydro-Fusion
A challenging blend of cardiovascular exercises, Callanetics & Pilates
conditioning. Kathy will challenge the heart, muscle strength, flexibility
& core stability by focusing on developing proper postural alignment.
HYDROPOWER
Includes shallow and deep water exercises for an intense cardiovascular-abdominal-flexibility
& muscle workout, done simultaneously for total body conditioning.
Barbara or Diane will lead you through a great workout!
INTERVAL TRAINING A cardiovascular speed workout for all levels, using the pace clock for timed intervals. Judy, Bredt or Donna will set the pace for a fast-moving class.
GROUP
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AQUATICS SCHEDULE
KEISER CIRCUIT A 30 or 60 minute class utilizing the Keiser strength training equipment. The instructor designs the program for each class to improve muscle endurance and strength.
LITE & LO This class is designed to meet the needs of all fitness levels. Low impact moves provide a great cardiovascular workout with minimal impact to body joints. This class is designed to teach the basic steps of more demanding workouts while providing a comfortable workout level. Suitable for the beginner.
MASTERS SWIM WORKOUT Designed for anyone interested in a great cardiovascular workout while imporoving freestyle, backstroke, breaststroke and butterfly. Stroke technique and interval training included. (Joan is a competitive triathlete & cyclist.) Cap & goggles recommended.
MERIDIAN
STRETCHING This is a powerful program of stretching
exercises designed to promote total physical and mental flexibility
for peak performance of body and mind. The system combines classical
Hatha yoga, exercise science and Traditional Chinese Medicine. It is
based on the principle that muscles stretch best if you contract them
while simultaneously elongating them. The goal is to release the tensions
buried within muscles. Six week session is $30 for members/$60 for nonmembers.
Advance sign up is required at the front desk. Click
here for more information...
MOVING MUSCLE
A conditioning workout that is both cardiovascular and muscle toning.
It is performed with light hand weights as props to create this conditioning
effect. This class maximizes heart rate and toning into one class. Produces
great results.
MUSCLE CONDITIONING Body sculpting using Hydrotone equipment, rubber tubing or hand buoys.
OUTDOOR FITWALK A 3-mile route done outside to improve cardiovascular health, socialize and fresh air. Class is active until December 1, weather permitting.
PILATES This class offers you a body balancing system that strengthens, lengthens, realigns and defines your body.
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POWER PACING
A bike class, developing terrific cardiovascular conditioning through
endurance, intervals, and recovery rides. You don't have to be a cyclist
to join this class.
POWER PACING INTERVAL A 60 minute bike class that incorporates interval training with bikes, abs, back, push-ups and stretching.
POWER "TEAM TRAINING" Two instructors for twice the workout in half the time!
POWER YOGA A 60 minute class that focuses on Yoga stretches through proper breathing and technique.
QIGONG
(Chi Kung) An ancient Chinese healing system that
includes movement and meditation, and focuses on detoxification and
mastery of subtle energy. It is an excellent regimen to balance more
intense aerobic exercise for persons who have been sedentary, or who
are healing from injuries. Persons with chronic conditions including
chronic fatigue, fibromyalgia, and arthritis benefit greatly. Learn
new ways to stretch. Open the spine and your meridians to greater qi
(chi) flow. With this practice you can be more flexible, increase metabolic
rate, avoid pain killers and sleep better. Principles taught here can
improve your tennis, squash and other sports performance and be carried
into everyday activities. Qigong is offered in Wayland, late September
through July, on Mondays from 7:30-8:30pm and Wednesdays from 8:30-9:30am.
Qigong is free to members, $77 for non-members. We would appreciate
your signing-up in advance.
BALL WORKOUT A 30 minute workout using Theraballs, working all major muscle groups, which also focuses on balance and strength.
RUN OR SWIM Your choice of deep water intervals OR swimming. Stroke technique and interval training included. (Jane is a former competitive swimmer.) Cap & goggles recommended for the swimmers.
SHALLOW WATER SPRINTS Includes timed intervals in stationary running, jumping and traveling sprints. Excellent for developing strength, speed, balance and "spring". This can be done with very low impact. Pool shoes recommended but not necessary.
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SHALLOW AND DEEP WATER WORKOUTSheila will lead you through a fast-paced shallow water workout, followed by deep water intervals & rubber tubing sprints. A little impact is great for the body & the time flys by!
SPORT TRAINING AND BARBELL This class focuses on sport specific exercises including jump rope, slides, climbing, abdominal work, pushups, plyometrics, etc. Barbell for muscular endurance is also incorporated into the class. A great non-choreographed class. A form of boot camp.
STEP INTERVAL This class is designed for cardiovascular endurance by using the step with basic moves, followed by strength training using a 3lb or 4lb barbell. Sometimes class may be interval.
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STRETCH & STRENGTHEN/PARTNER STRETCH This class offers a body balancing system that helps strengthen; lengthening and work on functional strength of using your own body weight. Resistive stretching done with a partner to help aid in the stretch.
STRETCH YOURSELF A gentle yoga class that is great for the beginner. Learn to get in proper position and breathing techniques and meditation.
SUPER CARDIO CHALLENGE -An advanced class designed for very intense exercisers. Shallow water sprints followed by deep-water intervals & tubing for extra resistance. This is a very focused workout.
T'AI CHI T'ai Chi is a moving meditation, a very precise essence qigong form. The form we teach at Longfellow is the Yang Style, Short Form. The practice of t'ai chi balances yin and yang forces in the body, improves balance and posture, and helps combat osteoporosis. T'ai Chi is offered in Wayland, late September through July (qigong is a prerequisite) on Mondays from 8:30-9pm and Wednesdays from 9:30-10am. There is a small fee for T'ai Chi and advance sign-up is preferred.
TASTE OF BRAZIL-A challenging shallow water workout with Cynthia (our water expert from Brazil). New energy & some surprise exercises that you've never seen before. Done to a Latin beat.
TERESA'S CREATION -The same creative challenges in the water that you love with Teresa on land. Challenging and fun!
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VINYASA YOGA A flow style of yoga which uses the breath to move from one posture from another. Increases your strength and flexibility.
VOLLEYBALL Co-ed and no experience necessary. Must be 14 and over.
WOMEN'S BASKETBALL/25 YRS. OLD & UP No experience necessary. Free to members, non-members $5 (limit of 5 visits). No advance signup necessary - just show up and play.
YOGALATES A combination of pilates mat movements and the style and flow of yoga.
YOGA
STRETCH This 45 minute class focuses on yoga stretch through
proper breathing and technique.
20/20/20
A cross training class involving 20 minutes of aerobics, 20 minutes
of STEP and 20 minutes of muscle conditioning.