Fitness Class Timetable

September 10th - December 9th 2018

www.mardykearena.com

Thursday Class Instructor Studio07:10-08:00 Yoga Tone Luke 4 09:30-10:20 Legs, Bums, Tums Claudia 1 10:30-11:20 Drop in Pilates Claudia 1 13:10-14:00 Indoor Cycling Coach By Colour* Kelly 3 17:30-18:20 Step n Tone Niamh 1 18:00-18:50 HIT Lisa 7 18:00-18:50 Indoor Cycling MyRide Eamonn 3 18:30-19:20 Pilates Claudia 4 18:30-19:20 Legs, Bums, Tums Niamh 119:00-19:50 Zumba Lisa 7 19:30-20:20 Hot Yoga Helga 4 20:00-20:50 Indoor Cycling Coach By Colour Lisa 3

Friday Class Instructor Studio07:10-08:00 Total Tone Arnolda 7 9:30-10:20 Aqua Aerobics Lisa Pool 10:30-11:20 Power Core Ball Lisa 1 13:10-14:00 Indoor Cycling MyRide* Andy B 3 18:00-18:50 Indoor Cycling Coach By Colour Ava 3

Saturday Class Instructor Studio09:30-11:30 Indoor Cycling MyRide Plus** Rotation 3 10:00-10:50 Step n Tone Lisa 1 11:00-11:50 HIT Lisa 1 17:00-17:50 Indoor Cycling Coach By Colour Eamonn 3

Sunday Class Instructor Studio10:10-11:00 Power Core Ball Lisa 111:10-12:00 Indoor Cycling Coach By Colour Lisa 317:00-17:50 Indoor Cycling MyRide Luke 3

Monday Class Instructor Studio07:10-08:00 Total Tone Arnolda 7 09:30-10:20 Aqua Aerobics Alanna Pool 10:30-11:30 20:20:20 Alanna 1 13:10-14:00 Indoor Cycling Coach By Colour* Alanna 3 17:30-18:20 Kelly’s Kettlebells Kelly 7 18:00-18:50 Boxercise Lisa 1 18:00-18:50 Indoor Cycling MyRide Niamh 3 18:00-18:50 Hot Yoga Sara 4 18:30-19:20 Step n Tone Kelly 719:00-19:50 HIT Niamh 1 19:45-20:35 Legs, Bums, Tums Arnolda 4 20:00-20:50 Indoor Cycling Coach By Colour Eamonn 3

Tuesday Class Instructor Studio 07:10-08:00 Early Circuits Eamonn Track 07:10-08:00 Indoor Cycling MyRide Kelly 3 09:30-10:20 Legs, Bums, Tums Amanda Hall 13:10-14:00 Indoor Cycling Coach By Colour* Ava 317:30-18:30 20:20:20 Alanna 1 18:00-18:50 Total Tone Niamh 7 18:00-18:50 Hot Yoga Kathryn 5 18:30-19:20 Step n Tone Alanna 1 19:00-19:50 Boxercise Lisa 7 19:30-20:20 Zumba Arnolda 2 19:30.20:20 Legs, Bums, Tums Alanna 4 20:00-20:50 Indoor Cycling MyRide Lisa 3

Wednesday Class Instructor Studio07:10-08:00 Indoor Cycling Coach By Colour Andy B 3 07:10-08:00 Hot Yoga Katie 4 09:30-10:20 Aqua Aerobics Niamh Pool 10:30-11:20 Step n Tone Alanna 1 13:10-14:00 Indoor Cycling MyRide* Alanna 3 17:30-18:20 Legs, Bums, Tums Claudia 1 17:30-18:20 Begin To Spin Niamh 3 18:30-19:20 Drop in Pilates Claudia 2 18:30-19:30 Power Hour Niamh 1 19:00-19:50 Indoor Cycling Coach By Colour Eamonn 3 19:10-20:00 Yoga Fitness Helga 7 19:30-20:20 Dance Works Arnolda 4 19:30-20:20 Hatha Yoga Luke 2 20:10-20:50 Kettlebell Fitness Eamonn 7

PILATES & YOGA COURSE SCHEDULEDay Course Level Time Instructor StudioMonday Pilates G 19:00-20:00 Lisa 5 Tuesday Pilates G 13:00-14:00 Amanda 5Tuesday Pilates B 19:00-20:00 Niamh 5Wednesday Pilates G 18:00-19:00 Alanna 4Thursday Ashtanga Yoga G 18:00-19:00 Helga 5Thursday Pilates B 18:30-19:30 Andrew 4 4

G- General Level, caters for both beginners and improvers B- Beginner level, caters for complete beginners and those progressing after Clinical Pilates

Please note all courses run for 6 weeks and must be pre-paid before commencing.

Course No: Start Date(s) Enrolment Date(s):1 Monday September 24th Monday September 3rd2 Monday November 5th Monday October 15th

Class DescriptionsAqua Aerobics This low impact, non-weight bearing class is designed to tone and firm muscles, burn fat and provide a thorough aerobic conditioning class. It also encourages mobility with controlled stretching. In the water all these goals can be accomplished without needing the ability to swim. Suitable for all fitness levels and non-swimmers.

Ashtanga yoga Ashtanga Yoga is a dynamic and clearly structured vinyasa-style practice which connects the movement of the body with the flow of the breath. Ashtanga yoga promotes strength, flexibility, stamina and efficient postural alignment as well as stress release and well-being. Each class includes breath work, sun salutations, a series of standing and seated poses, a mindful introduction to backbends and inversions and relaxation. The teacher demonstrates the poses, explains the technique and offers modifications as required, which makes the class ideal for those who wish to progress at their own pace.

Boxercise Boxercise is a form of fitness training that involves boxing concepts. It involves punching, ducking, weaving, the use of combinations and speed to provide a challenging and fun workout.

Dance Works Exercise doesn’t have to be boring — especially if it involves a dance workout. Now add in some resistance training and you have the full package! This 50-minute class combines dance moves with weights so as well as getting a cardio workout you will also be toning up your arms, legs, glutes and core. Dance Works keeps energy levels high by creating a party atmosphere. Get ready for lots of booty-shaking and shimmying to upbeat music! Suitable for all fitness levels.

Drop In Pilates A Pilates class for all levels, working the core, to support the whole body for great posture and relieving back pain. Suitable for all fitness levels, beginners are welcome.

Early Circuits Gear up for a high energy, circuit based, total body challenge. Find yourself running, hopping, skipping, jumping, pulling, pressing, twisting and crunching yourself closer to a fitter, stronger, more confident you. All fitness levels welcome (moves modified for beginners). Bring water!

Hatha Yoga. Hatha refers to the balancing of energies (“Ha” is the Sun and “Tha” is the Moon). Helping to bring us balance, through the practice of gentle Postures (Asana), Breathing (Pranyama) and Relaxation (YogaNidra). Hatha Yoga is suitable for all fitness levels and complete beginners.

H.I.T. H.I.T. (High Intensity Training) mixes muscular endurance moves with high intensity anaerobic activity to keep the heart rate up and ensure you are burning fat long after your workout finishes. If you’re looking for quick results, look no further! H.I.T. will help improve your fitness, strength, metabolism, and health. H.I.T is a moderate to high intensity class, and not suitable to complete beginners.

Hot Yoga A dynamic and playful Vinyasa Flow practice which incorporates breath work, standing and seated poses, fun and challenging balances and relaxation. The class focuses on building strength and flexibility, dynamic alignment and working with the breath as a movement source. Hot yoga is practiced in a warm room (approx. 30 deg. C.) to aid the de-tox process of the body and to promote deep healing and more flexibility. Practiced at a moderate pace with a range of options and modifications offered, this open level class is suitable for beginners. The practice will leave you relaxed and invigorated. Please ensure you have drank plenty water prior to class and bring water with you.

Indoor Cycling Coach By Colour The Coach By Colour® monitor makes training simple. The monitor display lights up in one of five coloured zones that match your work rate, so you know what intensity you are working at. Plus, your instructor can also see, there’s no hiding! Each monitor is set up

specifically to the user, to ensure training zones are individualised. Enjoy a 50-minute cycling class of hills, sprints, climbs and (some) rest! You can expect to leave feeling totally re-energised and satisfied by this sweat-inducing workout that brings out the hardcore in all of us. Suitable for all levels, a comprehensive run-through of bike set-up and in-class support ensures beginners don’t get left behind.

Indoor Cycling MyRide MyRide®+ delivers a sensational Indoor Cycling experience using forward motion videos from around the world. Experience different terrains from uphill climbs in France to off road trails in the US, your instructor will design a full 50-minute class of virtual forward motion cycling. Expect strength, speed and endurance systems to be trained and all muscles of the legs to be strengthened and toned. Your bike is set up specifically to your fitness level. Suitable for all fitness levels.

Kelly’s Kettlebells Kettlebell movements train the whole body, from the core to the bigger outer body muscles. Kettlebell training is one of the best ways to improve strength & burn lots of calories! This class is moderate to high intensity, while exercises can be adapted, this class is not suitable for complete beginners to exercise.

Kettle Bell Fitness Kettlebells are used to perform exercises that combine cardiovascular, strength, flexibility and mobility training all in one functional package. Kettlebell training is one of the best strength and conditioning tools available today. It is designed for hardcore, full body training which makes it ideal for both men and women of any age, shape or size who are serious about improving their physical condition. Kettle Bell Fitness is a moderate to high intensity class, and not suitable to complete beginners.

Legs, Bums, Tums Tone up, firm up and burn fat from your tummy, hips, thighs and glutes with this 50-minute class. Experience deep lower body conditioning- this class will help you identify and strengthen muscles that you didn’t know you had. Taught at multi-levels; all fitness levels welcome

Power Core Class Experience deep core conditioning- this class will help you identify and strengthen muscles you didn’t know you had. A strength orientated class for those who want to improve their posture and strengthen and tighten their torsos. Taught at multi-levels; all fitness levels welcome.

Power Hour A high-intensity style workout that takes you into overdrive to go hard and push hard to get you fitter. This full body workout consists of kettlebell, plyometric and mat work. It is guaranteed to fire up your metabolism, increase aerobic capacity, strength, muscular endurance and power. Power Hour is a high intensity class, and not suitable to complete beginners.

Step ‘n Tone This step class will take your cardio workout to a new level. A fun energetic class that can burn as many calories as running, and, finishing with a toning session, this gives the perfect work out! Suitable for all fitness levels and beginners to exercise.

Total Tone This non-stop toning class will help you get the physique you have always wanted. Using only dumbbells and a mat it focuses on conditioning your core, lengthening your muscles and sculpting every part of your body ensuring you feel stronger, fitter and more flexible. Suitable for all fitness levels.

Yoga Fitness Yoga Fitness is a fitness-based Vinyasa Flow practice. The powerful and athletic approach will most likely appeal to people who are already quite fit and enjoy exercising while a range of options and modifications make the practice very accessible and cater to all levels of experience from beginner to advanced. The class provides an energetic work out with standing and seated sequences focusing on core work, dynamic alignment and using the breath as a movement source. Yoga fitness offers many benefits including toning and strengthening the body, increasing stamina and flexibility, clearing the mind and reducing stress.

Yoga Tone Start your Thursday morning by both stretching and strengthening your body with the rising sun. This is an ancient movement practice used to decrease stress, improve muscle flexibility and tone, control and optimize your breathing pattern. An invigorating class, suitable for all levels.

Zumba Fitness Workout to Latin music & keep energy levels high by creating a party atmosphere. Instructors take their class through a combination of dance moves including booty-shaking and shimmying to upbeat music that makes everyone laugh and let loose! This class is suitable to all fitness levels.

20:20:20 20:20:20 is a high intensity 60-minute class taking in 3 separate disciplines. 20 minutes of high intensity cardio training, 20 minutes of strength work with kettlebells and 20 minutes of core conditioning using body weight exercises. Exercises can be adapted for all fitness levels.

Class RatesMembers €4 UCC Students FreeNon Member €8UCC Staff Pay & Play €8

* These Classes are FREE for members ** 2 hour class is double rate

GYM & SWIM PLUS CLASS PASS FOR ONLY €10

Pilates & Yoga Course Rates (6 week course)Mardyke Arena UCC Member €65 UCC Student €65 UCC Staff Non-Member €85 Non-Member €95

Terms & Conditions All fitness classes are pay as you go and places are limited. For classes starting before 5pm, tickets are available at reception 60 minutes before the class start time. For classes starting after 5pm, tickets are available at reception 30 minutes before class start time. One ticket per person, and tickets cannot be pre booked. Late entry into classes is not permitted, for health and safety reasons.All courses run for 6 weeks, and are pre-paid. The full amount must be paid before the course starts. Refunds are not granted for missed classes.Management reserves the right to change or alter the classes and/or times. Where possible as much notice will be provided.

A restricted timetable will run from December 10th - 21st 2018 and from January 2nd - 6th 2019. This schedule will be available on the Activity Calendar on the website in December.