SUNDAY MONDAY TUESDAY THURSDAY FRIDAY SATURDAY · ercise. Transform your body today with Jillian Michaels Lift and Shred! Fee-Based Small Group Training Classes BAC 101: Learn the

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

PILATES 8:30AM; GE; Virtual VINYASA YOGA 9:45AM; GE; Mabel 75 MIN; II-III

KEY F = Fitness Floor GE = Group Ex Studio TS = Training Studio CS = Cycle Studio GYM = Gymnasium TC = Tennis Courts P = Pool

*Indoor Cycle: First class? Arrive 5-10 min early for help fitting your bike **Smart Start: Sign up at Front Desk at least one day in advance

*INDOOR CYCLING 5:30AM; CS; Tony 45MIN VINYASA YOGA 6:30AM; GE; Virtual AQUA FIT 8:00AM; P; Gina 45MIN BODY BLAST 9:00AM; GYM: Marie 45MIN VINYASA YOGA 10:30AM; GE; Frank; I-II PILATES 12PM; GE; Virtual DROP-IN PICKLEBALL 1-2:30PM; GYM BARRE 6:00PM; GE; Angie

POWER YOGA 5:30AM; GE; Krystal; III+ (starts week of 6/29) H.I.I.T 7AM; GE; Virtual BARRE 8:30AM; GE; Angie *INDOOR CYCLING 8:45AM; CS; Katie 45MIN HATHA YOGA 9:45AM; GE; Katie P.; I-III **SMART START 12PM; F; Staff SilverSneakers® Classic 12:30PM; GE; Pam 45 MIN

H.I.I.T 5:30PM; GE; Virtual

EVENING FLOW YOGA 6:30PM; GE; Frank; I-II

*INDOOR CYCLING 5:30AM; CS; Tony 45MIN VINYASA YOGA 6:30AM; GE; Virtual AQUA FIT 8:00AM; P; Gina 45MIN BODY BLAST 9:00AM; GYM; Marie 45MIN YOGA for the Rest of Us 10:30AM; GE; Jeff; I-II SENIOR FIT YOGA 12:15PM; GE; Jeff 45 MIN DROP-IN PICKLEBALL 1-2:30PM; GYM PILATES 5PM; GE; Virtual CARDIO STRENGTH 6:00PM; GYM; Kristine 45MIN

POWER YOGA 5:30AM; GE; Krystal; III+ (starts week of 6/29) H.I.I.T 7AM; GE; Virtual BARRE 8:30AM ; GE; Angie I-III

*INDOOR CYCLING

8:45AM; CS; Katie 45MIN HATHA YOGA 9:45AM; GE; Katie P. I-III SilverSneakers® Classic 12:30PM; GE; Pamela 45 MIN H.I.I.T 5:30PM; GE; Virtual

VINYASA YOGA 6:30AM; GE; Virtual PILATES 8AM; GE; Virtual CARDIO STRENGTH 9:00AM; GYM; Kristine 45MIN HATHA YOGA 10:30AM; Mabel GE; I-II+ PILATES 12PM; GE; Virtual DROP-IN PICKLEBALL 2-4PM; GYM LIFT & SHRED 6PM; GE; Virtual

No Classes 7/4 *INDOOR CYCLING 7:30AM; CS; Tony 45MIN

PILATES 8:30AM; GE; Virtual VINYASA YOGA 9:45AM; GE; Katie P. 75 MIN; II-III

**SMART START 10AM; F; Staff (Every other week)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

HIIT STRENGTH 6AM; GYM; Danny HIIT CARDIO 8AM; GYM; Danny HIIT STRENGTH 9AM; GYM; Danny HIIT CARDIO 10AM; OUTSIDE; Danny BAC 101; Katherine 11AM; TS; Marie BOXING FOR LIFE 12PM; TS; Marie

TRX/BOX 9AM; TS; Marie

HIIT STRENGTH 5:30PM; GYM; Danny

HIIT STRENGTH 6AM; GYM; Danny HIIT CARDIO 8AM; GYM; Danny HIIT STRENGTH 9AM; GYM; Danny HIIT CARDIO 10AM; OUTSIDE; Danny BAC 101; Katherine 11AM; TS; Marie BOXING FOR LIFE 12PM; TS; Marie PM;

TRX/BOX 9AM; TS; Marie

HIIT STRENGTH 5:30PM; GYM; Danny

HIIT STRENGTH 6AM; GYM; Danny HIIT CARDIO 8AM; GYM; Danny HIIT STRENGTH 9AM; GYM; Danny HIIT CARDIO 10AM; OUTSIDE; Danny

Summer Sessions:

Session 1: 6/22-7/10 Session 2: 7/13-7/31 Session 3: 8/3-8/21

45 minutes classes $69 for 2 day/week sessions $99 for 3 day/week sessions

Sign up at the Front Desk or visit www.bainbridgeac.com > Online Class Sign-Ups.

Where Do I Even Begin?

Fitness 101 - Maybe you just joined BAC, or have been a member for years and never have found a routine to get you motivated. These classes will introduce you to the basics of group training, learning the fundamentals of functional training exercises.

Fitness 201 - Have you been exercising but not getting yourself out of your comfort zone? These classes are geared to take your workouts up a notch by teaching you new exercises to push yourself beyond what you’re used to doing.

Fitness 301 - Our Fitness 301 Small Group Training classes will introduce you to High Intensity Interval Training. All levels of fitness are welcome, but be prepared to work hard!

Complimentary Group Exercise Classes

Aqua Fit-Aqua Fit- Is our complimentary group exercise class in the pool! Stay cool in the water with a low-impact, high intensity cardio workout. Upbeat music will keep you moving against the resistance of the water and working each muscle group. Want to work harder? Select the fast-paced modifications for even more resistance. Barre: This class targets the core, legs, glutes, and arms. Full body toning, with plenty of stretching, and no impact. May utilize, bands, ball, barre, stability ball, and hand weights. A combination of Pilates, Yoga and Ballet. All levels welcome. Body Blast: Feel the burn head to toe. You will work with various cardio and strength equipment to work yourself into the zone of no return. Expect to run, jump and to do plyometric moves. Modifications are given by instructors. All levels welcome. Cardio Strength :Cardio Strength is an energetic cardio workout using your body, weights and bands to train fitness, agility, coordination, and strength. Cardio Strength will appeal to a large, diverse population that is seeking a very sport-inspired cardio workout. Evening Flow Yoga: A class in which Hatha yoga postures are sequenced to allow a warm up and fluid flow movement from one asana to the next with options for beginners to experienced students. A pleasant way to end the day by creating more ease in the body and taking time to settle and feel poses. Level I—II. Hatha Yoga: The most widely practiced yoga in America, hatha uses postures, breathing and meditation with the goal of bringing about a sound, healthy body and a clear, peaceful mind. All levels welcome. Indoor Cycling: This class offers drills that incorporate speed work, intervals and simulated climbing. Training programs are designed to challenge the experienced rider while remaining suitable for both the recreational and novice rider. All levels welcome. Pickleball: Drop-in with your friends or join in a group for unsupervised Pickleball play. All levels welcome. Power Yoga: Feel the heat in this dynamic and challenging flow class that blends several styles of yoga to balance mind and body, strength and flexibility, endurance and relaxation. While modifications are offered to ensure each student’s safety and success, prior yoga experience is recommended. Level II–III+. Senior Fit Yoga: Yoga focused on senior members to maintain fitness and flexibility. All levels welcome. Silver Sneakers® Classic: Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support. All levels welcome. Vinyasa Flow Yoga: Balanced Hatha Yoga, breath and movement are synchronized within and between postures (Asanya). Special attention is paid to alignment, lines of energy, bandha, and breathing techniques (Pranayama) Level I—II. Yoga for the Rest of Us: A simplified flow of Hatha yoga, breath and movement conscious of those new to yoga. Level I.

Virtual Classes

Pilates: Try this Pilates workout to tone your core fast! Strengthen your core and abdominal muscles with these mat Pilates exercises. The Pilates method is a fast and effective way to build core strength and flexibility. If you do Pilates several times a week, you're bound to see results within a couple of months. The beauty of Pilates is that anyone, at any age can get started. Yoga: A relaxing an easy-to-follow 30 minute yoga routine that will help you improve flexibility, tone your body, and release tension. HIIT: This HIIT workout will get your heart pumping with a mix of strength and Tabata. Lift &Shred: Lift and Shred is Jillian Michael's incredibly effective weight lifting workout program that will boost metabolism, burn fat & build a lean sexy physique. All you'll need for these two 30-minute workouts is one set of dumbbells from 8 lbs up to 15 lbs. The more fit you are the heavier you can lift so you can continue growing with the workouts. As always there are modifications for every single ex-ercise. Transform your body today with Jillian Michaels Lift and Shred!

Fee-Based Small Group Training Classes

BAC 101: Learn the basics of developing a well-rounded workout that will help you learn proper form to keep your workouts safe and effective. This is a great way to connect with others and to foster “accountability partners”. Boxing for Life: Whether it is Parkinson’s, Muscular Dystrophy, stroke patients, or other limitations, Boxing for Life gives hope to those of a special population by improving quality of life through challenging the deterioration of motor skills and range of motion. TRX/BOX: Come ready to work, and prepare to leave empowered. By incorporating boxing bags, TRX straps, Medicine balls, battle ropes and more, Marie will keep you working hard while ensuring safe and effective form. HIIT Strength: Incorporating traditional barbell training and a variety of equipment into a HIIT format (High Intensity Interval Training), this class will help you gain strength and increase confidence in the weight room. Focusing on the four main lifts, (squats, deadlifts, shoulder press, and pull ups), this class will truly take your workouts up a notch. HIIT Cardio: This High Intensity Interval Training class is designed to improve your strength and conditioning through a variety of punching combinations and boxing specific exercises. The class will include work and recovery intervals to best increase your power, while offering form correction and technique.