GROUPFITNESS TIMETABLE

CLASS DESCRIPTIONSGROUP FITNESS

Full-format classes run for approximately 55 minutes unless otherwise specified. Express classes run for approximately 30 minutes.

AAA CIRCUIT (ACCESS ALL ABILITIES): A circuit class which combines the use of resistance training, core and stability work for an overall body workout. The class is designed to be accessible for people with varied ability levels and is inclusive for people with physical and intellectual disabilities.

AAA GENTLE MOVES (ACCESS ALL ABILITIES): A low impact class focusing on gentle movement and stretching. This class is designed to be accessible for people with varied ability levels and is inclusive for people with physical and intellectual disabilities.

CARDIO CIRCUIT: An athletic training class featuring drills and routines to challenge and maximise your fitness including running, strength, boxing, weights and flexibility training in a fun group setting.

BODY ATTACK™: The high energy fitness class with moves that cater for total beginners to total addicts, while getting you fit for the sport of life.

BODY BALANCE™: The Yoga-based class that will improve your mind, your body and your life. Strengthen your entire body and leave feeling calm and centered.

BODY PUMP™: The full- body weights workout. BodyPump is for anyone looking to get lean, tone and fit fast.

CARDIO BOX: A boxing class using gloves and focus pads where participants are partnered up and work through a variety of combinations and boxing exercises. Suitable for men and women of all fitness abilities. Inners are required for class or please bring your own gloves. Inners available to purchase at Customer Service for $5.

CXWORX™: Exercising muscles around the core of your body, CXWORX provides the vital ingredient for a stronger, leaner body.

GRIT™: The new high intensity interval training (HIIT) workout by Les Mills takes you into overdrive to go hard, push harder and get you fitter, super fast! These short, sharp, demanding workouts combine weightlifting, running and plyometrics for a full body workout that increases aerobic capacity, strength, muscular endurance, metabolism and power.

HEARTMOVES: Heart Foundation Heartmoves is a gentle physical activity program suitable for those who haven’t exercised in a while. Take it at your own pace and exercise in a friendly atmosphere. Heartmoves is open to everyone and is designed to be safe for people with stable long term health conditions such as heart disease, diabetes or obesity.

KI MAX®: A boxing and martial arts program that has up to four people on a bag using motivational music and fantastic combinations. No boxing or martial arts background required. Work at your own pace. Suitable for men and women of all fitness abilities. Inners are required for class or please bring your own gloves. Inners available to purchase at Customer Service for $5.

KETTLEBELL: A 45 minute class utilising a popular resistance training method of lifts and moves with the uniquely designed weights known as “Kettlebells”.

LLLS (LIVING LONGER LIVING STRONGER CIRCUIT): A circuit class for the over 50s focusing on improving muscle strength, flexibility, balance and includes functional exercises to assist in day to day living.

MOILI (MOVE IT OR LOSE IT): A low impact and moderate intensity class for the over 50s. Features a combination of light cardio, strength and flexibility (stretching) exercises.

PILATES: A mind-body class focusing on mat/floor work exercises to strengthen your core. Suitable for beginners to intermediate.

TAI CHI: Improve balance, flexibility, muscle strength and overall health by performing a slow set of exercises coupled with controlled breathing.

TBT (Tummy, Butt and Thighs): Using a variety of techniques from body weight to free weights to help strengthen and tone the body through resistance exercise

TONING CIRCUIT: A circuit class using hydraulic equipment and incorporating strengthening and cardio stations.

SH’BAM: Featuring simple but seriously hot dance moves, it’s the perfect way to shape up and let out your inner star!

YOGA: A mind-body class with an emphasis on safe, thoughtful movement, promoting a sense of kinesthetic awareness. Features stretching and postures that focus on movement with the breath.

ZUMBA®: Are you ready to party yourself into shape? This is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance-fitness class.

ZUMBA® GOLD: A dance-fitness class with modified moves and pace it is suitable for the over 50s but is open to participants of any age.

AQUA AEROBICS

All aqua classes run for approximately 45 minutes. Classes are conducted over two lap-lanes – subject to availability and management discretion a third lap-lane may be made available.

AAA WARM WATER AQUA: A class conducted in the warm water pool suitable, focusing on gentle water based exercises suitable for people with varied ability levels, inclusive for people with physical and intellectual disabilities as well as those with various medical conditions

AQUA AEROBICS: A challenging low-to-no-impact workout to uplifting music with the occasional use of props, conducted in the Program Pool.

WARM WATER AQUA: A class held in the warm water pool suitable for older adults, people recovering from injury, people with disabilities and/or post natal women.

INDOOR CYCLING

Regular format Indoor cycle classes run for approximately 50 minutes whilst the extended format class run for approximately 60 minutes. New participants please arrive 5 –10 minutes early to allow your instructor time to help you with your bike set-up.

CYCLE: A freestyle indoor cycling program with the ride sequence and a music playlist put together by the instructor.

RPM™: The indoor cycling class, set to the rhythm of motivating music. Burn Calories and get fit - FAST.

RPM™ EXTENDED: A 60 minute ride which includes two bonus tracks!

Please note:

• Casual participants must be 16 years or older• This timetable is subject to change without notice• No entry to class once the music has started• Class limits apply, be early to avoid disappointment• You must have a class ticket to ensure entry, hold onto it until collected by instructor• Consult your doctor prior to participating in the group fitness program• Remember to bring your towel and water bottle to class

Operating hours:

Mon - Wed 5am - 11pm Thurs & Fri 5am - 10pm Sat 6am - 8pm Sun 8am - 8pm

Effective 7th September 2015

Public Holidays 8am - 8pm (variable timetable operates on public holidays, please see ascotvalelc.com.au for full details)

STADIUM, PROGRAMS AND UPSTAIRSTIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6.00am BODY PUMP BODY PUMP

7.45am CX WORX

8.30am BODY PUMP

9.15am CARDIO BOX BODY PUMP BODY ATTACK ZUMBA BODY PUMP

TONING CIRCUIT KETTLEBELL TONING CIRCUIT KETTLEBELL TONING CIRCUIT

9.30am KIMAX KIMAX

TONING CIRCUIT TBT

10.00am LLLS LLLS

10.15am LLLS LLLS

10.30am BODY PUMP SH'BAM CARDIO BOX BODY PUMP SH'BAM GRIT BODY PUMP

PILATES BODY BALANCE YOGA PILATES BODY BALANCE BODY BALANCE

11.00am CX WORX

11.30am ZUMBA GOLD TAI CHI MIOLI TBT BODY ATTACK BODY BALANCE

12.00pm GRIT BODY PUMP HEARTMOVES

12.30pm BODY PUMP CX WORX

1.00pm AAA GENTLE MOVES

4.00pm BODY PUMP

4.30pm AAA CIRCUIT BODY PUMP

5.30pm CARDIO CIRCUIT BODY PUMP KIMAX CARDIO CIRCUIT BODY PUMP PILATES

6.30pm ZUMBA BODY ATTACK BODY PUMP EXPRESS BODY PUMP SH'BAM

TONING CIRCUIT KETTLEBELL

YOGA YOGA

7.00pm BODY ATTACK EXPRESS

7.15pm CX WORX

7.30pm BODY PUMP KIMAX CX WORX GRIT

TONING CIRCUIT

YOGA PILATES

8.00pm GRIT CX WORX

8.30pm BODY BALANCE GRIT BODY BALANCE

9.00pm CX WORX

AQUATICSTIME MON TUE WED THU FRI SAT SUN

8.30am WWA WWA WWA

AQUA

9.00am AQUA AQUA

9.15am WWA WWA WWA

10.00am WWA WWAAQUA (at East Keilor)

11.00amAQUA

(at Windy Hill)

1.00pmAAA WWA

CYCLE STUDIOTIME MON TUE WED THU FRI SAT SUN

6.00am RPM RPM RPM

8.15am RPM EXTENDED

8.30am RPM

9.15am CYCLE RPM RPM RPM

9.30am RPM RPM

10.30am RPM

4.30pm RPM

5.00pm RPM

5.30pm RPM RPM CYCLE RPM RPM

6.30pm RPM RPM RPM