Programs for 18+

We can't wait to see you again.

OLDOTTAWASOUTH.CA

REGISTRATIONNOW OPEN!

Monday Tuesday Wednesday Thursday Friday

Saturday

ContemporaryDance

12:30 - 1:30 PM

Core & CardioBoot Camp

7:00 - 7:50 AM

Morning Dance Break

10:00 - 10:55 AM

Core Challenge

10:00 - 10:55 AM

Swans InSneakers

10:00 - 10:55 AM

Vitality +11:30 - 12:25PM

Get Fit &Yoga Stretch

10:45 - 11:45 AM

Sculptand Tone

5:30 - 6:30 PM

CircuitTraining

5:30 - 6:30 PM

Gentle Hatha

6:00 - 6:55 PM

Yin &Restorative Yoga

12 - 12:55 PM

Gentle Resistance Yoga9:00 - 9:55 AM

Low Intensity Weights4:45 - 5:45 PM

Pilates - All Levels

7:00 - 7:55 PM

Boxing &Kickboxing

Fusion6:35 - 7:30 PM

HIIT5:30 - 6:30 PM

Core Challenge

10:00 - 10:55 AM

Vitality +10:30 - 11:25 AM

55+ Friendly

Hip Opening & Core Flow

6:00 - 6:55 PM

FITNESS PROGRAMS

LEGEND

Group Fitness

Strength &Conditioning

Pilates & Yoga

Dance Fitness

Outdoor at

Windsor Park

Remote via

Zoom

Indoors at

Firehall

oldottawasouth.ca/programsRegister Today!Register Today!

*Please note that contents of this guide are subject to changes and additions. Any changes will be posted online and on social media*

10DANCE FITNESS

Tuesdays, Sep 21 - Oct 26 (6 weeks)12:30-1:30 PM$63Virtually on Zoom

Experience the joy and freedom of movement.Enhance body awareness, creativity andconfidence. Drawing from a range ofcontemporary dance techniques, we’ll explorebreath, weight, rhythm, energy, floor work, andmoving through space - all within a positive,supportive environment. Suitable for all levels. Noexperience is necessary.

Attire: Comfortable clothes you can move in andbare feet or socks.

For adults of all ages.

CONTEMPORARY DANCE 18+

Mondays, Sep 20 - Oct 25 (5 weeks)11:00-11:55$53Virtually on Zoom

Let your inner star shine! In this light-heartedand supportive class, we learn simple danceroutines from beloved Broadway shows andfilm musicals.

GOTTA DANCE! 55+

Dance Fitness Pass

For those who want to dance multiple times a weekbecome a dance fitness pass holder and gain access to allof Lorraine's dance classes in September and October.

REGISTERED FITNESS PROGRAMS

Fridays, Sep 24 - Oct 29 (6 weeks)10:00-10:55 am$63Virtually on Zoom

Dance into the story: Explore the history,characters and behind-the-scenes tales oficonic Ballets and Broadway shows, whiledancing to beautiful music and buildingmovement skills and creativity. Suitable for alllevels.

SWANS IN SNEAKERS 55+

Mondays, Sep 20 - Oct 25 (5 weeks)10:00-10:55am$53Virtually on Zoom

Start your week off on the right foot! This feel-good dance class includes gentle expressivemovement and fun choreography to refreshand revitalize mind and body.

MORNING DANCE BREAK 55+

DANCE FITNESS WITH LORRAINE ASTON

$105

Tuesdays, Sep 7 - Oct 26 (8 weeks)12:00-12:55pm$84Virtually on Zoom

Let it all go as you unlock the secrets ofdeep relaxation with this yoga class thatblends long-held yin poses with the moresupportive restorative postures. So grabyour pillows and a mat as we unwindtogether back into deep surrender. Thisclass is great for balancing an activelifestyle or the pressures of a long day.

All levels welcome!

BLISSFUL SURRENDER: YIN& RESTORATIVE YOGA

Mondays, Sep 13 - Oct 25 (6 weeks)6:00-6:55pm$63Indoors at the Firehall

This class will involve gentle yoga flowto energize and relax. This traditionalstyle of yoga encompasses everythingfrom asana (postures), vinyasa(transitions), and pranayama(breathwork). All levels welcome!

GENTLE HATHA

REGISTERED FITNESS PROGRAMS PILATES & YOGA

Mondays, Sep 13 - Oct 25 (6 weeks)7:00-7:55pm$63Indoors at the Firehall

Looking to work up a sweat? This is theclass for you! This class focuses on corestrength, balance and fat burning!

PILATES ALL LEVELS

MULTIPLE REGISTRATIONDISCOUNT

1ST CLASS - FULL PRICE2ND CLASS - 15% OFF3RD CLASS - 25% OFF4TH+ CLASS - 40% OFF

Tuesdays, Sep 7 - Oct 26 (8 weeks)6:00-6:55pm$84Virtually on Zoom

Unlocking the hips by making space around them like in the legs, the front of thetorso, the back and even the shoulders. Mobile hips allow for more flexibility and thepotential for more core strength. Sequences to include the lower back, groin, hipflexors, vinyasa, mobility, resistance, gentle and Hatha postures.

All levels welcome!

HIP OPENING AND CORE FLOW

Wednesdays, Sep 8 - Oct 20 (7 weeks)6:00-6:55pm$74Indoors at the Firehall

This class will involve gentle yoga flow toenergize and relax. This traditional style of yogaencompasses everything from asana (postures),vinyasa (transitions), and pranayama(breathwork). All levels welcome!

HATHA ALL LEVELS

REGISTERED FITNESS PROGRAMS PILATES & YOGA

Tuesday 10:00-10:55am$84

Sep 7 - Oct 28 (8 weeks)Virtually on ZoomJoin Diane as she leads you through a series of exercises to strengthen abdomen, backmuscles while increasing balance and flexibility. Equipment is recommended for this classbut not required. This includes a yoga mat, hand weights, a resistance band, or a yogablock.

CORE CHALLENGE & YOGA STRETCHThursday10:00-10:55am$84

REGISTERED FITNESS PROGRAMS

PILATES & YOGAWednesdays, Sep 8 - Oct 20 (7 weeks)7:00-7:55pm$74Indoors at the Firehall

Core Yoga is a Hatha-based vinyasa flow that emphasizes breathing andpostures to strengthen the core, resulting in a leaner, stronger body to improvemobility and balance, for all age groups and all levels of fitness.

CORE YOGA

Fridays, Sep 10 - Oct 29 (8 weeks)9:00-9:55am$84Virtually on Zoom

Join Gabrielle and increase strength and flexibility through gentle resistancestretching, paired with targeted strengthening yoga postures. Stretch and thenstrengthen in this gentle approach to yoga. Balance the body to balance the mind.Help yourself live in the moment, reshape your posture, improve overall health andlower stress levels. Enjoy this class at your own pace, slow and relaxed or with morechallenging options. Suitable for all levels as well as those with health concerns.

GENTLE RESISTANCE YOGA

Thursdays, Sep 9 - Oct 28 (8 weeks)11:45-12:40pm$84Virtually on Zoom

Regain strength, flexibility, and staminaas you bond with your baby in asupportive and welcoming environment.Tone and lengthen your muscles,strengthen your posture, relax andrejuvenate, relieve tension in the upperbody, and safely rebuild core strength.

MOM AND BABY YOGA

Sundays, Sep 12 - Oct 31 (8 weeks)10:00-11:20am$84Indoors at the Firehall

Kundalini Yoga is the yoga of awareness. It is a balanced style of yoga incorporatingpostures, chanting, breathwork, and meditation. It's a type of yoga that is morespiritual and meditative. Each class includes six major components: 1) Tuning In; 2)Pranayam or Warm-up; 3) Kriya; 4) Relaxation; 5) Meditation; and 6) Closing.Essentially, Kundalini Yoga consists of simple yoga techniques that everyone canenjoy, no matter age or physical ability. Everybody is welcome.

KUNDALINI YOGA

Saturdays, Sep 11 - Oct 30 (8 weeks)11:50am-12:40pm$126 - Price per familyVirtually on Zoom

Join Gabrielle and take time out as afamily to cherish and nurture your mind,body and spirit while exploring the joysof yoga. Individual and partner postureswill be utilized to relieve tension, createstability, increase balance and develop astrong mind and body connection. Relaxthe mind through meditation, bothguided and self-explored, and celebratethe warmth in your heart as your spiritsoars. This class is for children ages 3-8and an adult participant.

FAMILY YOGA

Saturdays, Sep 11 - Oct 30 (8 weeks)10:45-11:45am$84Virtually on Zoom

Are you a fitness enthusiast or just lookingto strengthen and tone your body? Eitherway, you will love using this blended yogaapproach to achieve your wellness goals.Increase your fitness level, play with body-weight-bearing poses, and get your heartpumping while using your breath as atraining tool. We end with deep tissuestretches that realign, decompress andrelease tension. Feel rejuvenated andlower your stress levels too!

GET FIT YOGA & YIN STRETCH

Saturdays, Sep 11 - Oct 30 (8 weeks)9:00-10:00am$96Indoors at the Firehall

Interested in weight training but not quite sure where to begin? This class will provideparticipants with the fundamentals to weight training to ensure that individuals are aware ofinjury prevention, different types of weights, and proper techniques.

INTRO TO WEIGHT TRAINING

Mondays 4:30-5:30 PMSeptember 13-October 25 (6 weeks)$72

Indoors in the Fitness Centre

TEEN INTRO TO WEIGHTLIFTINGAGES 14-17

REGISTERED FITNESS PROGRAMS STRENGTH & CONDITIONING

YOUTH WEIGHT TRAINING

Friday 6:30-7:30pmSeptember 17-October 29 (7 weeks)$84

Each session will include a proper warm up, focus on various strength trainingexercises for major muscle groups and a cool down. We will focus on proper formand lifting within a safe range of motion. Our class sizes are kept small to ensureall participant receive feedback and support from our qualified instructor.

Wednesdays, Sep 8 - Oct 20 (7 weeks)4:45-5:45pm$84Indoors at the Firehall

This class offers participants workouts that incorporate light weights. This course is great forindividuals who are looking to strengthen without the heavy lifting! Each class will focus oninjury prevention, proper technique and posture while moving through your full range ofmotion.

LOW INTENSITY WEIGHTS

Tuesdays, Sep 7 - Oct 26 (8 weeks)5:35-6:30 PM$84Indoors at the Firehall

Muay-Thai is a style of kickboxing that is often referred to as the “Art of 8 Limbs”because it combines punches, kicks, elbows and knee strikes. Almost all techniquesin Muay Thai use the entire body movement, rotating the hip with each kick, punch,elbow and block. The class will allow participants to learn the techniquesprogressively and logically. The training is intense, fun andsafe!

KICKBOXING

Tuesdays, Sep 7 - Oct 26 (8 weeks)6:35-7:30pm$84Indoors at the Firehall

In this class, participants will learn technical fundamentals of both boxing andkickboxing alternating each week between the two.

The schedule for this is: Sept. 14 = Boxing• Sept. 21 = Kickboxing• Sept. 28 = Boxing• Oct. 5 = Kickboxing• Oct. 12 = Boxing• Oct. 19 = Kickboxing• Oct. 26 = Boxing• Nov. 2 = Kickboxing

A boxing workout is one of the most effective methods to lose weight, tone muscles,and build strength. Classes will mainly involve hitting the focus mitts and learningdifferent punch combinations, performing various strength training exercises andpracticing specific boxing drills to improve hand/eye coordination.Programs are designed for all levels of fitness. The first half of class will typicallybegin with a 10-minute warm-up (skipping, jogging, etc.), followed by learning newskills and practicing with a partner. All equipment is provided, such as boxing gloves,focus mitts and hand wraps. Boxing is a fun and different approach to getting inshape while losing those unwanted pounds!

KICKBOXING & BOXING FUSION

REGISTERED FITNESS PROGRAMS STRENGTH & CONDITIONING

Monday Tuesday Wednesday Thursday FridayCore & Cardio

7:00 - 7:50 AM

CoreChallenge10:00 - 10:55 AM

Vitality +11:30 - 12:25 PM

Sculptand Tone5:30 - 6:30 PM

CircuitTraining

5:30 - 6:30 PM

HIIT5:30 - 6:30 PM

CoreChallenge10:00 - 10:55 AM

Vitality +10:30 - 11:25 AM

GROUP FITNESS SCHEDULE

$50/MONTH - ADULT

$45/MONTH - 55 +

55+

Outdoor at Windsor Park

Remote via Zoom

Indoors at Firehall

Group Fitness Membership grants access toour group fitness classes.

Drop-in online to reserve your spot.

Boxing &Kickboxing

Fusion5:45 - 6:30 PM

GROUP FITNESS CLASSESMondays, Sep 13 - Oct 25 (6 weeks)7:00-7:45amIndoors at the Firehall

Start your day by getting your bloodflowing with a mix of cardio &strength intervals followed by arestorative stretch segment to end theclass. Start the day feeling refreshedand strengthened.

GET FIT

Mondays11:30am-12:25pmSept 13 - Oct 18(5 weeks)

Outdoors at Windsor Park

Vitality Plus is a course designed foradults 55+ to improve fitness effectively,but gently, including low impact cardiomovements that will warm you up safely,muscle toning with light weights/bodyweight (or a modified version of handweights), as well as exercises for thecore and for increasing flexibility.

VITALITY +

Tuesdays, Sep 14 - Oct 26 (7 weeks)7:00-7:45amIndoors at the Firehall

Join us for a low impact workout and start theday feeling energized. This class offers a mixof cardio & strength intervals followed by arestorative stretch segment to end the class.

GENTLE FIT

Tuesdays + Thursdays

10:00-10:55am

Virtually on Zoom

Join Diane as she leads you through a series of exercises to strengthen abdomen,back muscles while increasing balance and flexibility. Equipment is recommended forthis class but not required. This includes a yoga mat, hand weights, a resistanceband, or a yoga block.

CORE CHALLENGE & YOGA STRETCH

Thursdays10:30-11:25amSept 9 - Oct 21(7 weeks)

Outdoors at Windsor Park

Are you looking to torch some big caloriesin a short part of your day? Are you lookingto improve your all-around level of fitness?This could be your ticket! In this class,participants will engage in a diverse arrayof exercises, circuits, and intervals designedto increase strength, endurance,cardiovascular health, calorie burn, andoverall well-being. Each 1-hour class includes a warm up, maincircuit, and cool down. Exercises andmovements will be explained anddemonstrated and can be scaled to meetthe abilities of each participant.

HIITWednesdays5:30-6:30pm

Sept 15 - Oct 21(7 weeks)

GROUP FITNESS CLASSES

Thursdays

Indoors at the Firehall

Get ready to sweat it out! Join MichaelFarach as he puts you through a cardioand strength training circuit! There willbe cardio drills to get your heart rate upand warm up those muscles. Each stationwill be a different exercise that willchallenge you and help you reach yourgoals. The class will end with core workand a cool-down. This well-roundedclass is the perfect option for peoplelooking for an upbeat workout!

SCULPT AND TONE

Sundays8:00-9:00amOutdoors at Windsor Park

Our boot camp class are designed to build strength through a diverse group ofexercises. This class promotes a team effort and is great for bringing along a friend!

BOOT CAMP

Fridays

5:30-6:30pmIndoors at the Firehall

Circuit training is a class made foreveryone. Go at your own pace, as manyreps as possible within the allottedamount of time.

CIRCUIT TRAINING

Fridays7:00-7:45 am Indoors at the Firehall

Total body blast is a high-intensity cardio& core workout. If you are looking tobreak a sweat this is the class for you!

TOTAL BODY BLAST

Thursdays7:00-7:45 amIndoors at the Firehall

Do you find that your neck and back areoften stiff and sore? Do you catch yourselfslouching while standing or sitting? Thisclass will teach you exercises that will helppromote better posture and ways tostrengthen your upper body!

BARRE FUSION

Wednesdays7:00-7:45 amIndoors at the Firehall

This 45-minute class focuses on yourabs, back and midriff. Strengtheningyour core will help improve balance,posture and overall strength.

FUNCTIONAL STRENGTHMOVEMENT