parks recreation2022 WINTER FITNESS GUIDE

REGISTER FOR ALL FITNESS CLASSES AT AMESPARKREC.ORG OR BY CALLING THE COMMUNITY CENTER AT 515.239.5350

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 2

WELLNESS FITNESS SCHEDULES PAGE 3-4

AQUA AT GREEN HILLS PAGE 5 FORKER PAGE 6 MUNICIPAL POOL PAGE 6

ADULT FITNESSCLASS DESCRIPTIONS PAGE 7CLASS SCHEDULE PAGE 8

OLDER ADULT FITNESSIN-PERSON PAGE 9VIRTUAL PAGE 9

CYCLE PAGE 10

DANCEWEST COAST SWING PAGE 10

HEALTHY FOOT PAGE 11

TRX PAGE 11

BOXING BOOTCAMP PAGE 12

TAI CHI PAGE 12

TAE KWON DO PAGE 13

YOGAREGULAR PAGE 14BASICS PAGE 14VIRTUAL PAGE 15

VIRTUAL AND RECORDED CLASSES PAGE 15-16

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 3

FITNESS & YOGA SCHEDULEWELLNESS WINTER 2021/2022

TIME SITE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT/SUN

8:00 AM AR Balance, Strength &

Stretch*

Balance, Strength &

Stretch*

Zumba Gold* Balance, Strength &

Stretch*

Hi/Lo Body Sculpt

9:15 AM AR Balance, Strength &

Stretch*

Simply Strength*

Zumba* PilatesBarre*

Cardio Pump Simply Strength

10:15 AM AR Zumba Gold* Gentle Yoga* Spif Fusion*

Gentle Yoga* Zumba*

11:15 AM-12:00 PM

GYM Silver Sneakers∏

Tai ChiBeginners

Silver Sneakers∏

Tai ChiIntro

11:15 AM-12:00 PM

AR Core Blast* PilatesBarre*

Core & Leg Blast*

BoxingBootcamp**

SUN(1:00 pm)

12:10-12:55 PM

AR Simply Strength*

STRONG HIIT*

BoxingBootcamp**

Simply Strength*

Zumba* Zumba*

1:15-2:00 PM AR Gentle Yoga* Spif Fusion(1:30 pm)

Chair Yoga Spif Fusion(1:30 pm)

4:30 PM AR Pilates* Simply Strength*

Yoga* Simply Strength*

Yoga Fusion(4:00 pm)

5:30 PM GYM Zumba Zumba

5:30 PM AR STRONG HIIT*

Boxing Bootcamp**

Step Interval Yoga*

6:30 PM AR Simply Strength*

Yoga*(6:45 pm)

*CLASSES HELD BOTH VIRTUALLY OR IN-PERSON

FITNESS FEES FITNESS SESSION DATES Resident Non-Resident January 3-February 13Each class $30 (Add $5/Class) February 14-April 3 **Small Group Classes $36 (Add $5/Class) (no regularly scheduled classes March 13-19) April 4-May 15 (no classes April 17) SPECIAL – REGISTER FOR A COMBINATION OF 4 FITNESS, AND/OR YOGA CLASSES AND ATTEND UNLIMITED FITNESS CLASSES.

AR = Community Center Aerobics RoomGYM = Community Center GymWR = Community Center Weight RoomMP=Municipal Pool

LOCATION KEY

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 4

SMALL GROUP TRAINING CLASSESWELLNESS WINTER 2021/2022

TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

5:30-6:15 am Cycle Interval

Cycle Interval

9:15-10:00 am Cycle/Core (8:00 am)Cycle

Interval10:15-11:00 am Beginning

Cycle

11:15 am-12:00 pm TRX for Beginners

12:10-12:55 pm TRX for Beginners

TRX/Tramp

Cycle Interval Tramp Fusion Power Body Blast

4:30-5:15 pm TRX TRX5:30-6:15 pm Cycle

IntervalBoxing

BootcampTRX

6:15-7:00 pm TRX

CYCLE & TRX FEES (6-WEEK SESSIONS) FITNESS SESSION DATES Resident Non-Resident January 3-February 13Each class $36 (Add $5/Class) February 14-April 3 (no regularly scheduled classes March 13-19) April 4-May 15 (no classes April 17)

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 5

AQUA CLASSES AT GREEN HILLS - All classes are held in the warm water pool at Green Hills.

AQUA WORKOUT - This safe moderate workout is designed to improve fitness and range of motion! An excellent way to stay fit!

GENTLE WORKOUT - For those with arthritis or need a more gentle form of exercise. Class focuses on individuals with injuries and arthritic conditions and works to improve flexibility, strength and overall health.

WATER POWER - This fun water aerobics class is an overall conditioning program emphasizing cardiovascular fitness, muscle conditioning and stretching. All classes are 45 minutes.

Aqua Gentle M 10:30-11:15 AM $37.50/$42.50 530354-1A 530354-2AAqua Gentle TU 10:00-10:45 AM $37.50/$42.50 530354-1B 530354-2BAqua Gentle W 10:30-11:15 AM $37.50/$42.50 530354-1C 530354-2CAqua Gentle TH 10:00-10:45 AM $37.50/$42.50 530354-1D 530354-2DAqua Gentle F 10:30-11:15 AM $37.50/$42.50 530354-1E 530354-2EAqua Power M 5:30-6:15 PM $37.50/$42.50 530356-1A 530356-2AAqua Power M 6:30-7:15 PM $37.50/$42.50 530356-1E 530356-2EAqua Power TU 5:30-6:15 PM $37.50/$42.50 530356-1B 530356-2BAqua Power TU 6:30-7:15 PM $37.50/$42.50 530356-1F 530356-2FAqua Power W 5:30-6:15 PM $37.50/$42.50 530356-1C 530356-2CAqua Power W 6:30-7:15 PM $37.50/$42.50 530356-1G 530356-2GAqua Power TH 5:30-6:15 PM $37.50/$42.50 530356-1D 530356-2DAqua Power TH 6:30-6:15 PM $37.50/$42.50 530356-1H 530356-2HAqua Workout M 8:30-9:15 AM $37.50/$42.50 530351-1A 530351-2AAqua Workout M 9:30-10:15 AM $37.50/$42.50 530351-1B 530351-2BAqua Workout TU 9:00-9:45 AM $37.50/$42.50 530351-1C 530351-2CAqua Workout W 8:30-9:15 AM $37.50/$42.50 530351-1D 530351-2DAqua Workout W 9:30-10:15 AM $37.50/$42.50 530351-1E 530351-2EAqua Workout TH 9:00-9:45 AM $37.50/$42.50 530351-1F 530351-2FAqua Workout F 8:30-9:15 AM $37.50/$42.50 530351-1G 530351-2GAqua Workout F 9:30-10:15 AM $37.50/$42.50 530351-1H 530351-2H

* No Class: Sunday – Saturday, March 13-19

LOCATION: POOL AT GREEN HILLS, 2205 GREEN HILLS DRIVE

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2* JAN 3-MAR 6 MAR 7-MAY 13

AQUA AT GREEN HILLS

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 6

BOGA FIT AQUA FITNESS - Take your regular workout to the next level with Boga Fit! Boga Fit is a hot new fitness program that builds strength and improves balance and coordination. The Boga Fit is a mat that floats on the surface and is similar to a stand up paddle board, however it is anchored down. Class will begin with a high intensity workout on the mat including moves such as burpees, lunges, planks and squats and conclude with a Yoga cool down to give you a total body workout in the water!

DEEP WATER FITNESS - Deep water fitness class is an excellent addition to any cross training regime. This high energy cardio workout in deep water uses a variety of deep water exercises to enhance cardiovascular fitness while strengthening and toning muscles. Aqua fitness belts are provided but you must be able to swim in deep water.

AQUA AT MUNICIPAL POOL

BOGA FIT M 8:00-8:45 PM $49/$54 530503-1ABOGA FIT W 8:00-8:45 PM $49/$54 530503-1BDeep Water TU 9:30-10:15 AM $32/$37 530507-1ADeep Water TH 9:30-10:15 AM $32/$37 530507-1B

LOCATION: MUNICIPAL POOL, 1925 AMES HIGH DRIVE

CLASS DAY TIMES FEE/NR FEE SESSION 1 JAN 4-FEB 24

WARM WATER AQUA @ISU - Warm Water Workout will provide you with a safe, moderate workout in the warm water. This class is designed to improve fitness and range of motion. This is an excellent way to stay fit and keep the aches and pains away! There is metered parking available to the west across the street at the Lied Recreation Center. The parking ramp also has metered parking available on the top floor although spaces may be hard to find. The best option would be to park at the ISU Center parking lot near the Ann Campbell Bus Shelter and take the Cy-Ride Orange route which will take you directly to the Forker Building. Buses start at 6:30 AM and run every 15 minutes. You will be dropped off directly at Forker approximately 5 minutes after boarding the bus. This is a free bus. You may contact Cy-Ride directly with busing questions at 292-1100.

AQUA AT FORKER

Warm Water M 7:00-7:50 AM $43/$48 530501-1AWarm Water W 7:00-7:50 AM $43/$48 530501-1BWarm Water F 7:00-7:50 AM $43/$48 530501-1C

* No Class: Monday, January 17

LOCATION: POOL AT FORKER BLDG, 221 FORKER BUILDING

CLASS DAY TIMES FEE/NR FEE SESSION 1 * JAN 10-MAR 11

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 7

CARDIO PUMP - The perfect union of cardio, muscle & music. This fun class features half cardio and half strength using a variety of group fitness equipment.

CORE BLAST - This class includes total powerful techniques that will strengthen your entire core. Come ready to work!

CORE & LEG BLAST - Come ready to work! Blast your core and legs with powerful techniques that will strengthen your entire core and legs.

HI/LO BODY SCULPT - Pure Cardio! Aerobics choreography that combines levels of impact which can be modified by the participant to increase or reduce intensity and impact.

PILATES - Our Pilates class will strengthen the deep back and abdominal muscles and create muscular balance. The class will focus on core strength, alignment, breath, and balance.

PILATES BARRE - No ballet experience required here! This intense fusion of Pilates, Sculpting and Ballet-based exercises will change the way your body looks - longer, leaner, and stronger.

POWER BODY BLAST - Take your strength training to the next level with this new strength class that incorporates heavier weight to give you the toned and lean physique you desire. A great way to define, sculpt and build lean muscle.

SIMPLY STRENGTH - Our newest strength training class will help you increase strength and endurance using a variety of our group fitness equipment. Add this class to your schedule to help you building a lean, strong physique with a workout that is never boring.

STEP INTERVAL - The best of both worlds. This unique class combines cardio and strength intervals with challenging step choreography.

STRONG HIIT NATION - Are you looking for a more challenging, high intensity interval training workout? Strong HIIT Workout combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.

ZUMBA - Ditch the workout and join the party! Zumba is a Latin-based group fitness class that combines amazing, irresistible and international music with dynamic, yet simple exercise moves!

ADULT FITNESS CLASS DESCRIPTIONS

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Cardio Pump F 9:15-10:00 AM $30/$35 530130-1A 530130-2A 530130-3ACore Blast TU 11:15 AM-12:00 PM $30/$35 530133-1A 530133-2A 530133-3ACore & Leg Blast TH 11:15 AM-12:00 PM $30/$35 530113-1A 530113-2A 530113-3AHi/Lo Body sculpt SA 8:00-8:45 AM $30/$35 530125-1A 530125-2A 530125-3APilates M 4:30-5:15 PM $30/$35 530104-1A 530104-2A 530104-3APilates Barre W 11:15 AM-12:00 PM $30/$35 530110-1A 530110-2A 530110-3APilates Barre TH 9:15-10:00 AM $30/$35 530110-1B 530110-2B 530110-3BPower Body Blast F 12:10-12:55 PM $30/$35 530123-1A 530123-2A 530123-3ASimply Strength M 12:10-12:55 PM $30/$35 530107-1A 530107-2A 530107-3ASimply Strength M 6:30-7:15 PM $30/$35 530107-1B 530107-2B 530107-3BSimply Strength TU 9:15-10:00 AM $30/$35 530107-1C 530107-2C 530107-3CSimply Strength TU 4:30-5:15 PM $30/$35 530107-1D 530107-2D 530107-3DSimply Strength TH 12:10-12:55 PM $30/$35 530107-1E 530107-2E 530107-3ESimply Strength TH 4:30-5:15 PM $30/$35 530107-1F 530107-2F 530107-3FSimply Strength SA 9:15-10:00 AM $30/$35 530107-1G 530107-2G 530107-3GStep Interval W 5:30-6:15 PM $30/$35 530120-1A 530120-2A 530120-3AStrong HIIT M 5:30-6:15 PM $30/$35 530129-1A 530129-2A 530129-3AStrong HIIT TU 12:10-12:55 PM $30/$35 530129-1B 530129-2B 530129-3BZumba M 5:30-6:15 PM $30/$35 530126-1A 530126-2A 530126-3AZumba W 9:15-10:00 AM $30/$35 530126-1B 530126-2B 530126-3BZumba W 5:30-6:15 PM $30/$35 530126-1C 530126-2C 530126-3CZumba F 12:10-12:55 PM $30/$35 530126-1D 530126-2D 530126-3DZumba SA 10:15-11:00 AM $30/$35 530126-1E 530126-2E 530126-3EZumba SU 1:00-1:45 PM $30/$35 530126-1F 530126-2F

* No Class: Sunday -Saturday, March 13-19** No Class: Sunday, April 17

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 ** JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

ADULT FITNESS CLASSES

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 9

BALANCE, STRENGTH, & STRETCH - This unique class will work on balance exercises, strength work and flexibility.

SPIF FUSION - Your favorite SPIF class with the bonus of strength, cardio and yoga all fused together to make an incredible SPIF style workout.

SILVER SNEAKERS - 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.

ZUMBA GOLD - This Zumba class is designed for the active, older adult or beginners to Zumba. Same great fun, exciting music but easier to follow and taught at a lower intensity.

OLDER ADULT FITNESS CLASSES

Balance, Strength, & Stretch M 9:15-10:00 AM $30/$35 530115-1A 530115-2A 530115-3ABalance, Strength, & Stretch TU 8:00-8:45 AM $30/$35 530115-1B 530115-2B 530115-3BBalance, Strength, & Stretch W 8:00-8:45 AM $30/$35 530115-1C 530115-2C 530115-3CBalance, Strength, & Stretch F 8:00-8:45 AM $30/$35 530115-1D 530115-2D 530115-3DSilver Sneakers TU 11:15AM-12:00PM $30/$35 530111-1A 530111-2A 530111-3ASilver Sneakers TH 11:15AM-12:00PM $30/$35 530111-1B 530111-2B 530111-3BSPIF Fusion TH 10:15-11:00 AM $30/$35 530121-1A 530121-2A 530121-3ASPIF Fusion TU 1:30-2:15 PM $30/$35 530121-1B 530121-2B 530121-3BSPIF Fusion TH 1:30-2:15 PM $30/$35 530121-1C 530121-2C 530121-3CZumba Gold TH 8:00-8:45 AM $30/$35 530119-1B 530119-2B 530119-3BZumba Gold TU 10:15-11:00 AM $30/$35 530119-1A 530119-2A 530119-3A

* No Class: Sunday – Saturday, March 13-19

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

IN-PERSON

VIRTUAL (ZOOM) CLASSES - These fun classes for older adults or those who are looking for a less intense workout join in our Balance classes, Spif Classes or Zumba Gold.

Balance Strength Stretch M 9:15-10:00 AM $30/$35 530705-1A 530705-2A 530705-3ABalance Strength Stretch W 8:00-8:45 AM $30/$35 530705-1F 530705-2F 530705-3FBalance Strength Stretch F 8:00-8:45 AM $30/$35 530705-1B 530705-2B 530705-3BSPIF Fusion TH 10:15-11:00 AM $30/$35 530705-1C 530705-2C 530705-3CZumba Gold TH 8:00-8:45 AM $30/$35 530705-1E 530705-2E 530705-3EZumba Gold TU 10:15-11:00 AM $30/$35 530705-1D 530705-2D 530705-3D

* No Class: Sunday – Saturday, March 13-19

LOCATION: VIRTUAL

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

VIRTUAL (ZOOM)

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 10

CYCLE INTERVAL CLASS - Indoor Cycling is a fun, athletic based cardiovascular workout set to fun music to take you on the ride of your life. This challenging cycling class will combine a variety of speeds, terrains, & intensities to give you an ultimate riding experience! Burn calories and get lost in the beat of the music. Open to all fitness levels.

CYCLE/CORE CLASS - This 45-minute workout combines 35 minutes of cycle followed by 10 minutes of core conditioning. You will do drills that have you sweating and core exercises that train more than just the abdominal muscles.

CYCLE BEGINNING - You don’t need to worry about keeping up in this 45-minute cycle class for beginners! Learn the basics and ride to fun music while you improve your cardiovascular fitness. This lo-impact class can help with mobility and is gentle enough to accommodate those with joint issues.

CYCLE

Cycle Interval M 5:30-6:15 PM $36/$41 530140-1A 530140-2A 530140-3ACycle Interval W 12:10-12:55 PM $36/$41 530101-1B 530101-2B 530101-3BCycle Interval W 5:30-6:15 AM $36/$41 530140-1D 530140-2D 530140-3DCycle Interval F 5:30-6:15 AM $36/$41 530140-1E 530140-2E 530140-3ECycle Interval SA 8:00-8:45 AM $36/$41 530140-1F 530140-2F 530140-3FCycle Core M 9:15-10:00 AM $36/$41 530142-1A 530142-2A 530142-3ACycle Beginning W 10:15-11:00 AM $36/$41 530149-1A 530149-2A 530149-3A

* No Class: Sunday – Saturday, March 13-19

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

WEST COAST SWING FOR BEGINNERS - Join us in our West Coast Swing (WCS) dance class! In this open style dance class, no experience or partner is necessary. We rotate partners during the class so you will get to dance with various partners. In this beginners WCS class we will focus on 6-count basic rhythm patterns and turns, as well as lead/follow connection and technique. WCS is a social dance and can be danced to almost any 4-count music including R&B, Hip Hop, Lyrical, and Blues.

WEST COAST SWING FOR INTERMEDIATE - Take things up a notch with our Intermediate West Coast Swing class. The Intermediate classes offer dancers with some experience a change to learn more complex patterns, styling, and techniques with rotating guest instructors.

Beginner M 6:45-7:45 PM $37.50/$42.50 390355-1AIntermediate M 7:45-8:45 PM $37.50/$42.50 390355-1B

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 JAN 10-FEB 14

DANCEWEST COAST SWING

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 11

HEALTHY FOOT CLASS - If you have feet, this class is for you! Do you have problems with balance? What about foot pain associated with bunions, hammer toe, plantar fasciitis? Knee pain? Back pain? This class will help you alleviate or prevent these problems. We’ll start with proper alignment and then add in stretches and review lifestyle changes you can make to keep your feet healthy. Get ready to kick off those shoes (this is a barefoot class) and learn more about your feet!

HEALTHY FOOT

Healthy Foot Class TH 9:15-10:15 AM $24/$29 530925-1A 530925-2A

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 JAN 20-FEB 10 MAR 24-APR 14

TRX - The TRX Suspension Trainer is the original bodyweight-based training tool that builds strength, balance, flexibility and core stability. Suspension training works on building core strength with almost every movement performed in the class. TRX creates an element of instability that calls on your core to provide balance and coordination. This incredible workout, suitable for all levels, will provide you with a complete body workout!!

TRAMP & TRX - Encounter integrated training using the JumpSport Fitness Trampoline and TRX Suspension Trainer in progressions that are challenging, yet right for your current level of condition. This small group, personalized program offers the opportunity to increase strength, endurance and stamina, while incinerating calories in a format that demands core stability and tough, durable athletes. Come prepared to train and work hard.

TRAMP FUSION - This fun workout featuring the JumpSport Trampoline is a cardio workout intermixed with strength and core intervals using a variety of equipment including the TRX, battle ropes, weights and tubes. A total body workout!

TRX BEGINNING - This class will guide you through a TRX workout by introducing basic foundational exercises through easy-to-follow progressions. It’s a total body workout that will leave you hooked!

TRX

TRX M 4:30-5:15 PM $36/$41 530150-1A 530150-2A 530150-3ATRX W 4:30-5:15 PM $36/$41 530150-1B 530150-2B 530150-3BTRX W 5:30-6:15 PM $36/$41 530150-1C 530150-2C 530150-3CTRX TH 6:15-7:00 PM $36/$41 530150-1D 530150-2D 530150-3DTramp & TRX TU 12:10-12:55 PM $36/$41 530155-1A 530155-2A 530155-3ATramp Fusion TH 12:10-12:55 PM $36/$41 530157-1A 530157-2A 530157-3ATRX Beginner M 12:10-12:55 PM $36/$41 530159-1A 530159-2A 530159-3ATRX Beginner F 11:15 AM-12:00 PM $36/$41 530159-1B 530159-2B 530159-3B

* No Class: Sunday – Saturday, March 13-19

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 12

TAI CHI INTRODUCTION - Join Felicitas Avendano, a student of Tai Chi, in our introduction to Tai Chi class. This course is designed to get you started. You will learn the basic postures, movement, and breath work. These techniques have many benefits for health and wellbeing including flexibility, stress reduction and balance. You will also begin learning the first movements of the Yang style Tai Chi form “The Thirteen Principles”. Participants may move onto the Tai Chi Beginner class after taking this course or they may repeat the intro class as many times as they would like.

TAI CHI BEGINNER - Join Felicitas Avendano, a student of Tai Chi, in this beginner level class. With the beginner class you will continue to practice the basic postures, movement, and breath work learned in the intro class and you will begin to connect the techniques and movements. You will also continue learning the movements of the Yang style Tai Chi form “The Thirteen Principles”.

TAI CHI

Tai Chi Beginner W 11:00-11:45 AM $36/$41 530431-1A 530431-2A 530431-3ATai Chi, Introduction F 11:00-11:45 AM $36/$41 530430-1A 530430-2A 530430-3A

* No Class: Sunday – Saturday, March 13-19

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

BOXING BOOTCAMP - This high-energy kickboxing class makes working out fun. Train to jab, hook, punch, and kick a punching bag all while gaining strength, flexibility, stamina, and a high calorie burning workout. The class will include a variety of strength training and plyometric moves to give you an AMAZING full- body workout in just 45 minutes! Requirement: A set of wraps and gloves. There is a one-time charge of $25 if you would like a provided set of wraps and gloves. If you have your own you do not need to pay this additional fee.

BOXING BOOTCAMP

Boxing Bootcamp TU 5:30-6:15 PM $36/$41 530160-1A 530160-2A 530160-3ABoxing Bootcamp W 12:10-12:55 PM $36/$41 530160-1C 530160-2C 530160-3CBoxing Bootcamp F 11:15 AM-12:00 PM $36/$41 530160-1B 530160-2B 530160-3B

* No Class: Sunday – Saturday, March 13-19

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 13

TAE KWON DO - Focus the mind and strengthen the body in Tae Kwon Do! This popular martial arts class is open to individuals aged 8 and older. Promoting leadership and cooperation among individuals, Tae Kwon Do also enhances self-confidence, balance, flexibility and physical endurance.

Beginner – White BeltIntermediate – Yellow – Green BeltAdvanced - Blue Belt and above

TKD ALL LEVELS - Our All Levels class is open to all TKD students.

TKD COMPETITION CLASS - This class is a great way for students to learn and practice Tae Kwon Do forms and spar in preparation for competition! Participants must be at least a yellow belt to register.

TKD DRAGON BEGINNERS - This class is designed for students 5 - 7 years of age. Basic Tae Kwon Do will be taught through games and age-appropriate practical exercises. The focus will be on coordination, balance flexibility and following directions.

Dragon BeginnersDragon Intermediate - Yellow, Green, & Blue Belts

TKD registration fee covers class instruction. Testing opportunities are held throughout the year. A dobok uniform is required for testing and is not included in the registration fee.

TAE KWON DO

Dragon Beginner 5-7yrs SU 3:45-4:15 PM $32/$37 530410-1A 530410-2ADragon Beginner 5-7yrs SU 4:30-5:00 PM $32/$37 530410-1B 530410-2BDragon Intermediate 5-7yrs SU 5:15-6:00 PM $32/$37 530411-1A 530411-2ABeginner TU 6:00-7:00 PM $32/$37 530401-1A 530401-2ABeginner TH 6:00-7:00 PM $32/$37 530401-1B 530401-2BIntermediate TU 7:00-8:00 PM $32/$37 530402-1A 530402-2AIntermediate TH 7:00-8:00 PM $32/$37 530402-1B 530402-2BAdvanced TU 8:00-9:00 PM $32/$37 530403-1A 530403-2AAdvanced TH 8:00-9:00 PM $32/$37 530403-1B 530403-2BAll Levels SU 6:00-7:00 PM $32/$37 530404-1A 530404-2ACompetition SU 7:00-8:00 PM $32/$37 530405-1A 530405-2A

* No Class: Sunday – Saturday, March 13-19 and Sunday, April 17

LOCATION: WRESTLING ROOM, AMES MIDDLE SCHOOL, 3915 MORTENSEN ROAD

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * JAN 11-MAR 6 MAR 8-MAY 8

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 14

CHAIR YOGA - This gentle yoga class is done while sitting although some poses can also be done standing using a chair for support. Chair Yoga can improve your flexibility, concentration, and strength, while boosting your mood, and reduce stress and joint strain.

GENTLE YOGA - Increase your flexibility, strength and well-being by exploring gentle movements that open and release the body. Students are led through stretches, hatha yoga postures and simple breathing practices then guided into progressive deep relaxation. This is an ideal class for those with chronic pain or stress, those returning from illness or injury or anyone who would like a gentle approach.

YOGA - Students of all levels are encouraged to participate. This class is designed to develop body awareness, learn basic postures (asanas) and alignment, and become familiar with yogic breathing techniques in a relaxing atmosphere.

YOGA FUSION - This Vinyasa style Yoga flow is fused with additional rhythm variations to move to. Options will be available for challenging poses or to dance it out. All levels welcome!

YOGA

Chair Yoga W 1:15-2:00 PM $30/$35 530205-1A 530205-2A 530205-3AGentle Yoga M 1:15-2:00 PM $30/$35 530203-1A 530203-2A 530203-3AGentle Yoga W 10:15-11:00 AM $30/$35 530203-1B 530203-2B 530203-3BGentle Yoga F 10:15-11:00 AM $30/$35 530203-1C 530203-2C 530203-3CYoga TU 6:45-7:30 PM $30/$35 530201-1A 530201-2A 530201-3AYoga W 4:30-5:15 PM $30/$35 530201-1C 530201-2C 530201-3CYoga TH 5:30-6:15 PM $30/$35 530201-1D 530201-2D 530201-3DYoga Fusion SU 4:00-4:45 PM $30/$35 530209-1A 530209-2A 530209-3A

* No Class: Sunday – Saturday, March 13-19** No Class: Sunday, April 17

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 ** JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

YOGA BASICSYOGA BASICS - WELCOME TO YOGA! This workshop is designed to familiarize beginners with basic Yoga postures and breathing techniques. With an emphasis on personal instruction, this class gives you a solid foundation before moving into and on to other yoga classes. All levels welcome.

Yoga Basics SU 6:00-6:45 PM $24/$29 530207-1A 530207-2A

LOCATION: COMMUNITY CENTER, 515 CLARK AVE.

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 JAN 9-JAN 30 FEB 20-MAR 13

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 15

VIRTUAL (ZOOM) YOGA CLASSES - Both Gentle Yoga and Yoga classes offered virtually designed to increase flexibility, strength and well-being.

Zoom Gentle Yoga M 1:15-2:00 PM $30/$35 530715-1E 530715-2E 530715-3EZoom Gentle Yoga W 10:15-11:00 AM $30/$35 530715-1F 530715-2F 530715-3FZoom Gentle Yoga F 10:15-11:00 AM $30/$35 530715-1G 530715-2G 530715-3GZoom Yoga TU 6:45-7:30 PM $30/$35 530715-1A 530715-2A 530715-3AZoom Yoga W 4:30-5:15 PM $30/$35 530715-1B 530715-2B 530715-3BZoom Yoga TH 5:30-6:15 PM $30/$35 530715-1D 530715-2D 530715-3D

* No Class: Sunday – Saturday, March 13-19

LOCATION: VIRTUAL

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

VIRTUAL (ZOOM) YOGA

VIRTUAL (ZOOM) WORKOUT CLASSES - A variety of group fitness classes including Pilates Barre, Core Blast and Simply Strength done in the privacy of your own home on Zoom.

VIRTUAL AND RECORDED

Zoom Core Blast TU 11:15 AM-12:00 PM $30/$35 530710-1A 530710-2A 530710-3AZoom Core & Leg Blast TH 11:15 AM-12:00 PM $30/$35 530710-1B 530710-2B 530710-3BZoom Pilates Barre W 11:15 AM-12:00 PM $30/$35 530710-1M 530710-2M 530710-3MZoom Pilates Barre TH 9:15-10:00 AM $30/$35 530710-1C 530710-2C 530710-3CZoom Simply Strength M 12:10-12:55 PM $30/$35 530710-1D 530710-2D 530710-3DZoom Simply Strength M 6:30-7:15 PM $30/$35 530710-1G 530710-2G 530710-3GZoom Simply Strength TH 12:10-12:55 PM $30/$35 530710-1J 530710-2J 530710-3JZoom Simply Strength TH 4:30-5:15 PM $30/$35 530710-1K 530710-2K 530710-3KZoom Simply Strength TU 4:30-5:15 PM $30/$35 530710-1H 530710-2H 530710-3HZoom Simply Strength TU 9:15-10:00 AM $30/$35 530710-1E 530710-2E 530710-3EZoom Strong HIIT M 5:30-6:15 PM $30/$35 530710-1F 530710-2F 530710-3FZoom Strong HIIT TU 12:10-12:55 PM $30/$35 530710-1L 530710-2L 530710-3LZoom Zumba SA 10:15-11:00 AM $30/$35 530710-1R 530710-2R 530710-3RZoom Zumba W 9:15-10:00 AM $30/$35 530710-1P 530710-2P 530710-3PZoom Zumba W 5:30-6:15 PM $30/$35 530710-1Q 530710-2Q 530710-3Q

* No Class: Sunday – Saturday, March 13-19

LOCATION: VIRTUAL

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 * SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

VIRTUAL (ZOOM)

CITY OF AMES 2021-2022 WINTER FITNESS GUIDE • PAGE 16

RECORDED WORKOUT CLASSES - Strong and Zumba classes are offered at various times and days so you can work out to these pre-recorded classes anytime in a five hour window!

Recorded Zumba M 8:00 AM-1:00 PM $30/$35 530720-1A 530720-2A 530720-3ARecorded Zumba M 4:00-9:00 PM $30/$35 530720-1B 530720-2B 530720-3BRecorded Zumba TU 8:00 AM-1:00 PM $30/$35 530720-1C 530720-2C 530720-3CRecorded Zumba TU 4:00-9:00 PM $30/$35 530720-1D 530720-2D 530720-3DRecorded Zumba W 8:00 AM-1:00 PM $30/$35 530720-1E 530720-2E 530720-3ERecorded Zumba W 4:00-9:00 PM $30/$35 530720-1F 530720-2F 530720-3FRecorded Zumba TH 8:00 AM-1:00 PM $30/$35 530720-1G 530720-2G 530720-3GRecorded Zumba TH 4:00-9:00 PM $30/$35 530720-1H 530720-2H 530720-3HRecorded Zumba F 8:00 AM-1:00 PM $30/$35 530720-1J 530720-2J 530720-3JRecorded Zumba F 4:00-9:00 PM $30/$35 530720-1K 530720-2K 530720-3KRecorded Zumba SU 10:00 AM-3:00 PM $30/$35 530720-1L 530720-2L 530720-3LRecorded Strong TU 4:00-9:00 PM $30/$35 530720-1M 530720-2M 530720-3MRecorded Strong TH 4:00-9:00 PM $30/$35 530720-1N 530720-2N 530720-3NRecorded Strong SA 8:00 AM-1:00 PM $30/$35 530720-1P 530720-2P 530720-3P

LOCATION: VIRTUAL

CLASS DAY TIMES FEE/NR FEE SESSION 1 SESSION 2 SESSION 3 JAN 3-FEB 13 FEB 14-APR 3 APR 4-MAY 15

RECORDED