Programs

Boot Camp
Workouts to get your body moving and burning calories and life-long fitness skills to keep you working hard all year long! $100 (members); $125 (non-members)

Session #2 - July 7-Aug. 14

The W Running Class
Looking to train for your first race? Mark your calendars for Oct. 18, 2009 (Des Moines) as RACE DAY! Choose a 5K, half marathon or full marathon. Lead by Scott Gall, owner of The Runner's Flat, will help you train. Join us June 15 for the introductory class at 6:30 p.m. Four sessions will follow. $50 (members); $65 (non-members)

Triathlon Class
Want to learn the basics for training for a triathlon? This is the class for you. Learn all the important “in and out’s” so you can train like a true athlete! Whatever the size of triathlon, if this is your first or your 4th race, this is the class for you. $50 (members); $65 (non-members)

Week #1 – Getting Started
Week #2 – Sport Specific Training
Week #3 – Transitions
Week #4 – Fueling up before, during, & after
Week #5 – Rules of Triathlon
Week #6 – Putting it all together!

Walk-n-Talk - This program for all ages only meets Monday-Friday, from 6:30–8 a.m. It consists of walking as well as weekly blood pressure checks and twice-a-month educational briefings on senior related health concerns.$50 for 6 months (or $10 month-to-month) Sign up at the Welcome Desk.

Ballroom Dance Classes - Summer Waltz Lessons

Thursdays June 11–June 25
6:45 – 7:45 pm (Beginner)
7:55 – 8:55 pm (Intermediate)

Group Fitness Classes - View the Schedule

Fitness Class Prices Fitness Class Try-Out $2 Members $5 for unlimited classes per month Non-Members $15 for one class per month Non –Members $25 for unlimited classes per month Please sign up for classes at The Welcome Desk

Color Key These classes are great for seniors and individuals who may be living with chronic disease such as diabetes, arthritis, COPD, obesity, etc.  These classes are best for those comfortable with moderate to difficult levels of exercise.

	H2O Senior:  This class is designed for seniors who are looking for the benefit of an exercise program but want the benefits of an aqua class.  This class will consist of cardio and body toning for an overall body, safe, fun workout!
	H2O Fitness:  This class will have you moving and grooving in the water for a great, highly motivated, cardio class!  This class is designed for the fitness enthusiast who wants the best.  This class is for all fitness levels!

Fitness Area Orientation:  Let us teach you how to use the equipment in the Fitness Area.  Whether you need full or instruction or are looking for a review, let us help get you started with proper equipment use!

1st Saturday of the month – Cardio equipment; 2nd Saturday – flexibility and core work; 3rd Saturday – Life Fitness and Hammer Strength Circuit Weight Machines; 4th Saturday – Free Weights.

	Combo/Cardio Mix:  A combination class that incorporates high/low, step, and kickboxing for a fun, highly motivated class that keeps you moving!  This class is for all fitness levels.
	Cardio Tone:  30 min of combo followed by 30 min of body toning to maximize your workout!  Let us take you through this highly motivated workout to help you reach your exercise goals!  This class can be attended as 60 min or the 30 min segment you want!
	Body Toning:  Tone your muscles while increasing your strength while using a variety of equipment!  Participants will leave class feeling excellent knowing that they are creating a toned body!  This class is for all fitness levels.
	Pilates Tone:  Similar to Body Toning, this class incorporates a variety of exercises to increase your strength along with exercises from Pilates to emphasize your core.  Let this class help you tone up and have fun while getting a great workout!
	Low-Impact Combo:  This class is designed for the older individual who prefers to work at a lower intensity and/or the participant who is just get started in an exercise program!  This class is designed to accommodate fitness enthusiasts with less stress on the body!
	60 Minute Combo:  This is a high-intensity cardio class involving a variety of activities for the fitness enthusiast who wants more.  Come join this class if you are ready to take your fitness level to the next step!
	Walk-n-Tone:  For those individuals who prefer walking as their choice of exercise or for those who are just getting started, this is the class for you!  Learn the proper mechanics of walking, why it is important to your health, and make new friends through participating in this class.  Includes some body toning exercise for an overall awesome exercise experience!  This class is for all fitness levels!
	Abs-n-More:  This 30-minute class focuses primarily on abdominal work!  Learn how to properly work the mid-section for best results!  This class will also address back strengthening exercises for proper posture and to help with low-back pain.  Some upper and lower body exercise may also be included in the workout.  This class is for all fitness levels!
	Forever Fit:  This class is designed for the individual that needs extra attention when it comes to exercise.  This class will work all body parts while comfortably seated in a chair.  Let us take you through a gentle, yet energetic workout to help increase your overall health!
	Fit-to-the-Core:  This class involves it all!  Keep your body guessing on what is coming next as this class takes you through one cardio move to the next, from one strengthening exercise to the next!  If you want the best from your workout, this is the class to be in!  Let us take you through a moderate to high intensity workout, so you can have it all!
	Cycling:  An indoor cycling class designed for the beginner to experienced rider!  This class is great for the fitness enthusiast who wants a fast-paced, high-energy class!  Give this class a try!
	Circuit Weight Training (CWT):  This class is designed for those who want more than just body toning.  Learn how to use the circuit weight machines while developing muscular strength.  This class is a great addition to a cardiovascular program with all the motivation and fun that is involved in a fitness class!

	Stretch & Flex:  Stretch & Flex is for the individual who desires to increase their flexibility.  This 30 minute workout will incorporate various stretches to make you feel longer and leaner.  Stretching is a great way to relieve stress, make daily tasks easier and enhances what we gain from participating in an exercise program.  A relaxation at the end will leave you ready to get your day started with a new-found energy!
	Power Yoga:  This yoga class is designed for the individual who wants more than stretching and relaxation from their yoga class.  Power yoga incorporates power moves to help increase strength and stamina with all the benefits of increasing strength and stress reduction through relaxation.
	Yoga Stretch:  Yoga stretch is for the individual who desires the flexibility, mental imagery, and relaxation most commonly thought of with yoga.  Allow this class to take you on a journey of the mind, body, and spirit!
	Pilates:  Pilates is designed to strengthen the core muscle groups while incorporating breathing techniques and stretching.  Pilates helps to establish a long, lean body along with helping to create good posture.  This class is for all fitness levels!
	Belly Dancing:  Let our qualified instructor lead you through the basics of belly dancing.  This class will get you moving along with toning your core.  Explore a new type of aerobic dance!  This class is for all levels.
	Tai Chi:  This class involves gentle flowing movements to reduce stress and improve health.  Learn how this ancient art can enhance your quality of life!  This class is designed for all levels!