class descriptions GROUP EXERCISE gvsu.edu/rec/FITNESS | 616.331.3659 | [email protected] | @gvsurecreation $80 $35 STUDENT NON-STUDENT Movements of low-high intensity Moderate-high effort + a variety of movements Moderate effort + low impact movements. Express • Express Abs: Get your core muscles burning. Expect something different and creative every week! • Express G3: Strengthen guts, glutes, and guns by utilizing body weight with this combined cardio and strength workout. • Express SPIN®: Ride though hills, flats, and intervals for a fun cardiovascular workout. Range from strength, interval, to endurance! Fusion • Core-dio: Strengthen your core and burn tons of calories with this core+cardio focused class. • G3 + Kikcboxing: Strengthen glutes, guns, and guts through with body weight combined with kickboxing techniques. • SPIN® + Core: A quick and high intensity SPIN® ride, followed by core work! • SPIN® + Sculpt: Work the major muscle groups with strength training, while including an enjoyable ride for all fitness levels • Triple Threat: Three dynamic formats packed into one intense class! Combo of strength, cardio, core and SPIN®. • TRX® + Kettlebells: Increase strength and balance using body weight against gravity. Learn creative ways to train with a kettlebell. Mind and Body • Barre: Ballet, yoga, and Pilates. Tone and strengthen your body through low impact movements. • Candle Light Yoga: End your day with a relaxing (flameless) candle light yoga. • Feel Good Flow: Let stress disappear as you step onto your mat to give your mind and body love. • Gentle Flow: Practice mindfulness, find your balance, and move through gentle flows that release tension and stress. • Morning Yoga: Experience an energizing flow sequence with emphasis on strength, balance, alignment, and breathing techniques. • Pilates: Low-moderate impact movements to strengthen core and develop control as you build endurance and coordination. • Stress Less Yoga: Move through gentle flows that release tension and stress. Give your mind and body the attention it needs. • Vinyasa Flow: Connecting movement with breath, build strength, aid balance, reduce stress, and increase vitality. Move to the Beat • Cardio Drum: Drum to the beat with strength, cardio, core, and more! • Groove: Experience a fusion of all music genres through lightly choreographed moves that allow you to add your own flare. • Zumba®: A Latin and hip-hop inspired class; an exciting way to train the whole body. Aerobic, interval, and toning techniques. SPIN® • Interval: Involves increasing and decreasing the heart rate by following periods of intense activity with active recovery. • Intro: Learn about proper bike set-up, intensity, cadence, and riding safetly. *Replaced by Low Intensity SPIN® after 6 weeks. • Low Intensity: For those new to SPIN or looking for a lower intensity, non-impact workout. *Replaces Intro SPIN® after 6 weeks. • SPIN®: Ride though hills, flats, and intervals to create a fun cardiovascular workout. Range from strength, interval, to endurance! • Strength: Develop lower body muscles and the cardiovascular system to promote power. Ideal for becoming a stronger rider. Strength and Cardio • Bootcamp: In this ever-changing format, expect strength, cardio, agility, and endurance work to improve overall fitness. • G3: Strengthen guts, glutes, and guns by utilizing body weight with this combined cardio and strength workout. • HIIT: High Intensity Interval Training uses quick bursts of movement followed by rest to use energy even after you stop training. • Kickboxing: A cardio and strength-based class that trains and tones your upper and lower body. Expect kicks, punches, and drills. • Strength Circuit: Muscle endurance training to build sculpted lean muscle and strengthen your knowledge for proper lifting form. • TRX®: Build core, tone body, and work on flexibility and balance using body weight against gravity. Learn hundreds of exercises! FITNESS PROGRAMS 2020 $5 One Class Pass $8 One Class Pass $30 Five Class Pass $55 Ten Class Pass Semester Pass Semester Pass GROUP EXERCISE SMALL GROUP TRAINING ADULT SWIM LESSONS WINTER • A fun, friendly, and social atmosphere for all fitness levels. • Class formats designed for beginner, intermediate, and advanced, and can be easily modified. • Taught by certified instructors • Pass gives unlimited access to all classes each semester, and participants can join at any point in the semester! • All classes are first-come, first-serve. • An effective, high quality workout that is focuses on skill development, motivation and enhanced fitness. • 8-week training program led by Certified Personal Trainers. • Learn proper lifting technique and training theory. • Build strength in a supportive community. • Motivating, knowledgeable, non-judgmental environment. (Less than $3 per workout!) Both group lessons and private lessons are offered! • All swim levels welcome! • Must be 17 years of age or older to participate. Group Lessons: • Learn to Swim - develop fundamental swimming skills and beginning strokes. • Swim Skills & Techniques - learn new strokes, improve technique and breathing, build endurance and efficiency $20 PER GROUP $42 GROUP LESSONS $25 1 PRIVATE LESSON $80 4 PRIVATE LESSONS