AdultActivitesContent

Land Aerobic Fees

Fall I and II (8 weeks)

Session I - Aug. 30-Oct. 23

Session II - Oct. 25-Dec. 18

Member

Community

1/week

$16.00

$32.00

2/week

$32.00

$64.00

3/week

$46.00

$96.00

Express Way: 30 Minute Classes

Per Class

Member

Community

Fee

$1

$2

Spinning Rates - Spring and Fall I & II Sessions

Member

Community

Rate/Class

$3.00

$5.00

BEAST

$2.00

$4.00

Bike Burlington

$2.00

$4.00

Drop-in Fees

Member

Community

30 min. Class

$1.00

$2.00

45-60 min. Class

$2.50

$5.00

Zumba

$2.50

$5.00

*All classes must have a minimum of 3 enrolled to hold the class each session. All aerobics classes are for adults and youth 9th grade and above. Youth in middle school may attend with a parent or guardian and must show maturity while attending class. Class fees are non-refundable with the exception of a medical excuse.

Aerobics Program Schedule Fall 2010

Class Monday Tuesday Wednesday Thursday Friday Saturday

Spinning

Fall I & II

5:30-6:15am

9:15-10am

5:30-6:15am

Spinning

Fall II Only

6-7am

5:30-6:30pm

6-7am

5:30-6:15pm

7:30-8:30am

Beginner Spin.
Fall II Only

6:30-7:15am

6:30-7:15am

Spin-N-Abs
Fall II Only

12-12:45pm

Spin Interval

9:15-10am

Senior Fitness
8:30-9am

8:30-9am

8:30-9am

Senior Yoga

8-8:25am

Step
9:15-10:15am

9:15-10:15am

9:15-10:15am

Strength Training Express

12-12:30 pm

Pi Yo

4:15-5pm

9:15-10am

Power Pi-Yo

12-12:45pm

Intense Abs

12-12:30 pm

Y-Pump
4:15-5pm

Tai Chi
10:30-11:30am

10:30-

11:30 am

Cardio Sculpt

4:15-5pm

6-6:45pm

20/20/20

9:15-10:15am

Silver Sneakers

10:30-11:15 am

10:30-11:15 am

Bootcamp/Abs
5:15-6am
5:15-6pm

5:15-6am
12-12:30pm

5:15-6am

9-10am

Free-For-All
6-7pm

6-7pm

Belly Dancing
6:30-8 pm

Zumba®
12-12:45pm

5:15-6pm

Zumba® Sculpt

4:15-5pm

Aerobic Class Descriptions:

Step: A low impact aerobic workout using a bench of adjustable heights to accommodate various fitness levels in one class. Upper and lower body conditioning are added to round out the workout. Step Circuit: Same as step with some circuit trainings. Instructors: Susan Tjaden, Jo Helling. Beginner-Intermediate

Y-Pump: Warm up and then work every major muscle from your neck down: Use various types of resistance tools, including Thera-Band balls, bodybars, tubing, and dumbbells. A great way to sculpt your body. Instructor: Stephie Libben. Beginner-Advanced

Cardio Sculpt: A pumpin’ 30 minute cardio session (hi/lo) followed by overall toning. Don’t be afraid to sweat! Instructor: Monika Coursey and Diana Anderson. Beginner-Advanced

PI-YO:A class designed for mainstream ﬁtness. This unique format combines Pilates, Yoga, Strength Conditioning, Balance, and Flexibility. Pi- Yo offers beginning modiﬁcations and advanced option to suit everyone. Beginner-Advanced. Instructor: Monika Coursey, Mary Olson. Power Pi-Yo Intermediate-Advance. Instructor: Monika Coursey

Intense Abs: A 30-minute abdominal workout that will include stretching, lower back exercises and some upper body strengthening. Instructor: Stephie Libben. Intermediate-Advanced.

Spinning, Beginner Spin and Spin-N-Abs: Stationary cycling class that combines basic, rhythmic and athletic training drills. You’ll be amazed at how quickly the body responds and how quickly you notice an increase in stamina or the loss of fat. Bring a water bottle. Padded shorts are suggested, but not required. Instructors: Variety. Intermediate-Advanced.

Advanced Spinning HRM: Participants are required to have a heart rate monitor. Instructors: George VanHagen. Advanced.

Strength Training Express: Full body workout in only 30 minutes! There’s no better way to spend your lunch hour. Instructor: Stephie Libben.  Beginner-Advanced.

Boot Camp: No dancing allowed! This intense class consists of power moves, sprints, jumping jacks, jump ropes, lunges, strength training, and abs (just to name a few)! Instructors: Jessica Martin, Kara Jameson, Anna Breuer, Meghan Brown. Intermediate-Advanced

Kick It Up: Ready to jump start your cardio? This class offers low impact boxing moves working core, improving strength and balance and challenges all levels of fitness. Instructor: Monika Coursey. Beginner-Advanced.

Free-For-All: Learn how to lift with free weights in a coed class setting. Everyone works at their own pace or level supervised by an instructor who will advise correct form, use of equipment and help to design a lifting program suited to reaching your personal goals. Instructor: Jo Helling. Beginner-Intermediate.

20/20/20: What better way to spend an hour... 20 minutes of aerobics, 20 minutes of strength training, followed by 20 minutes of Pi-Yo. Instructor: Monika Coursey. Beginner-Advanced.

Zumba®: NEW! Try one of the hottest classes in the fitness industry! Classes fuse hypnotic Latin rhythms and easy-to-follow moves. The routines feature interval training sessions where fast and slow rhythms and resistance trainings are combined to tone and sculpt your body while burning fat. Instructor: Jill Mason Beginner-Intermediate.

Zumba® Sculpt: Same as Zumba but with body sculpting movements mixed in as well. Instructor: Diana Anderson; Beginner-Intermediate.

How Do I Access Aerobic Classes?
We try to offer a wide variety of class meeting times and a variety of ways to pay for those classes. You may access classes in these ways:

Purchase a Health Service Center Membership. You will enjoy the HSC locker room with whirlpool, sauna, and steam room, towel service, your own locker, and all your aerobics classes included for the entire year. (Cost is in addition to your physical membership). Exclusions are Tai Chi, Spinning, and Zumba®.

Register for classes each session. Sessions are generally 6-8 weeks in length and fees are based on the number of classes you enroll in. General guidelines are $2 per member per class and $4 per nonmember per class. Thirty minute classes are $1 class for members and $2 class community. We offer a Senior Citizen discount of $1.50 per class for members and $3.00 per class for nonmembers. Please let the front desk know if you are eligible for this.

Pay a drop-in price each time you come to an aerobics class. Fees for drop-ins are $2.50 per class for members and $5 per class for nonmembers.
* Please select classes to your level (see descriptions above)

Tribal Fusion Belly Dance

Need a new workout? Try a Tribal Fusion Belly Dance class. This class will offer the chance to learn basic belly dance moves, stretching and core strengthening. Dance to traditional and modern music. Learn to use props and enjoy the fun of belly dancing. Monthly sessions will be offered.

When:   Mondays from 6:30 - 8:00 pm

Where: Aerobics room

Fees:     Members $20/month     Community $30/month

Adult Over-The-Hill Basketball

Games will be played on Wednesday evenings. The first team to 100 points wins. Open to the first 50 men to register by November 24th. Teams are formed by a draft system. 8 week season. Open to participants 25 and older.

Registration: November 1 - 24

Draft Date: Wednesday, December 1 at 6:30pm

League Dates: December 8 - January 26

Fee: Members $15 Community $30

Adult Indoor Soccer League

Sign up your team for this fast-paced recreational soccer league. The league will be held on Sunday evenings. There are two divisions: Advanced and Intermediate. Games are played with four players and a goalie on the court at a time. Games are played in two 25-minute halves. Captains must sign up a team (no individual registrations) and all team members must HAVE WAIVER STATE- MENT SIGNED (IF NEEDED) BY A PARENT OR GUARDIAN before playing. Players may only play on one team. Open to the first 8 teams in both leagues.

Registration: November 1 - December 30

Ages: 9th grade and older

League Dates: January 9, 2011- March 13, 2011

Fees: $200 per team

Bushidokankijitsu is an eclectic martial art offering a self-defense program with strikes, joint locks, throws, grapping, multiple attackers, and weapons training. Bushidokankijitsu teaches the use of internal energy to focus a karateka's strength to grow both physically and mentally. Learn to focus your mind and take control.

Bushidokankijitsu head instructor 6th Degree Black Belt, Sensei Paul Peterson, had been in the martial arts for 25 years. Assistant instructor, and 34thDegree Black Belt, Sensei Joel Hanger, has been training for 16 years. New students are always welcome and anyone may come and watch a class. Both adult and youth classes available.

Your current belt and rank will be honored. Learn outstanding self-defense skills, learn how to use the staff (bo), Nunchka, Escrima, Cane and Sword.

Bushidokankijitsu Martial Arts Program Price per Month:

Single Rates: Members $20 per month

                            Community $30 per month

Family Rates: Members with two or more $40 per month

                           Community with two or more $60 per month

Classes Schedule:

Youth Classes:

For the months of June, July, and August there will be a class offered from 6:30-7:30pm on Tuesdays and Thursdays for Beginners and Advanced.

Adult Classes: (all adult classes meet in the aerobics room)

                      Mondays, 9:30 - 10:30am

                      Tuesdays, 7:30 - 9:00pm

                      Thursdays, 11:00am - 12:00pm (practice)

Registration: Ongoing

Ages: K - adult

The only cost involved with testing is the price of the belt. No dues.

Monthly payments are due by the first of the month at the front desk.

Newcomers begin classes the first Thursday of every month.

Tai Chi from the Pacific Rim

Whether an athlete is focusing on a win or a handicapped person striving for achievements, Tai Chi

offers individuals the opportunity to take control of that which they can control, themselves. The

internal system of Kung Fu is characterized by circular and rhythmic movements known to relieve

stress, improve agility, muscle coordination, balance, breathing and concentration. Six week

sessions. Register by first day of each class session.

Session dates begin: Contact front desk for registration.

Class Times: Monday/Wednesday 10:30 - 11:30 am

Fees: Member $35 Community $40

Contact front desk for session dates.

Players must be in 9th grade or older and have at least one adult on the team. League registration form and fees must be turned in together before registration deadline. All volleyball leagues will have an end of the season tournament.

Sunday Co-Ed League

This recreational co-ed volleyball league is a popular Sunday activity. Games begin at 1:30 pm on Sundays.

League Dates:             January 2 - February 27

Registration:                December 1 - December 27

Tournament Date:      March 6, 2011

Fees:   $175 per team



Co-Ed Power League

A Competitive power volleyball league for men and/or women. Teams may have from 3-6 players on the floor. Games begin at 6:00pm on Mondays.

League Dates:             November 1 - December 20

Registration:                October 1 - October 25

Tournament Date:      January 3, 2011

Fees:   $175 per team

Do you need that extra push to help with your fitness goals? Personal training will help you reach those goals working one-on -one with you to improve your overall health and wellness. Based on your fitness level, a certified personal fitness trainer will design a program to meet your individual needs and wants.

Initial consultation offered

Sessions are 1 hour

Private or semi-private

Fitness assessments are optional but recommended

Physical, mental, and nutritional goals are implemented

Client re-testing and evaluation included with sessions

Private Fees

Member

Community

1 Session

         $25

      $45

5 Sessions

         $118.75

      $213.75

10 Sessions

         $225

      $405

Semi-Private Fees

Member

Community

1 Session

         $20

     $35

5 Sessions

         $95

     $166.25

10 Sessions

         $180

     $315

Sessions are non-refundable and non-transferable.
For more information and questions on sessions and fees, please call Monika Coursey, Stephie Libben, Jo Helling, or Steve Law. Brochures are available at the front desk with more detailed information.

Express Personal Training

Short on time? Condense your personal training session into 30 minutes. Private and semi-private sessions available. Half the time for half the price!

Health Management System

Learn more about your body and the health risks you face through the Burlington Area Community YMCA-YWCA Health Management System. This will allow you to set realistic goals in terms of weight adjustment, eating habits, exercise and lifestyle.

Basic Body Composition Analysis - One true indicator of a person’s fitness level is the amount of fat vs. lean body mass. This analysis will give you pounds and percentage of body fat and lean body mass and the total liters of water your body has and give goal weight and goal body fat.

Fees: Members $15     Community $20

Cholesterol testing

Results include: Total, HDL, LDL, Ratio(total/HDL), triglycerides. 12 hour fasting required, results in 5 minutes. Testing will be held every second Tuesday of the month at 8 - 9 am. Contact Monika Coursey at 319-753-6734 ext. 129.

Cost: $30

The S.L.E.D. System (Stronger, Leaner, Every Day)

Personalized Workout Training for Each Member

Are you performing the same workout week after week and not seeing any results? Join the SLED program and meet with our trainer who will set up a cardio and/or resistance workout for you based on your fitness level and goals. Every time you complete a workout and fill out your chart, place the chart in a bin. The trainer will review what you have done and write out your next workout for you. When you come in again, you pick up your chart and simply do the workout as designed. There are spaces for you to leave questions for your trainer and a place for response. No more wondering why you aren’t getting results.
Registration:         ongoing

Fees:                       FREE!

For more information contact Jo Helling at 753-6734 ext. 129.

Burlington Area Community YMCA-YWCA current programs and services available at no

additional charge to members.

Personalized Fitness Program Plan and Equipment Orientation. This is the best place to begin.
FitStart is a 12 week fitness program designed to help you get started and stay motivated. This comprehensive lifestyle program utilizes a personal fitness coach who will guide you through structured exercise components including cardiovascular exercise and strength training workouts. Call 753-6734 ext. 0 to schedule an appointment.
Family FitStart : Does your entire family need a makeover? Do you need to learn how to fit FITNESS into your family's lifestyle? Sign your family up to meet with a trainer through our FAMILY FIT START program and learn how. You can learn about cardio exercise that will be fun and resistance exercises that will help you and your family reach your fitness goals no matter what your age or present fitness level. Learn how much, what kind, and how to do those exercises properly. This program is free to members.

Burlington Y Triathlon Club “BEAST” (Burlington Endurance Athlete Sports Team)

Swimming, Biking, Running. Are you interested in any of these events or maybe all 3? Great way to

find a partner to run, bike or swim with. Learn proper techniques for all events. BEAST is a

membership of highly motivated, fun-loving athletes who train, race and socialize together. We

include all levels of experience and expertise and welcome endurance athletes and anyone

interested in triathlons, cycling, running and mountain biking. We currently have beginning

members in the various disciplines, as well as seasoned veterans who have completed at the

national level in triathlons, marathons, swimming and cycling events.

NO EXPERIENCE NECESSARY.

Fee: Members $45.00/semi-annually

Fees due in October and April.

Schedule: Meetings and events are scheduled throughout the year.

A.O.A. Fitness Program
A great opportunity for those who are interested in making exercise a part of their lives. This program is designed for adults who are 55 & older and consists of various exercises to make your life a healthy one. Classes are held Monday, Wednesday and Friday and offer several activities from swimming, strength training, stretching and more! You choose the activities and days to participate. You have the option of attending the a.m. or the p.m. class. First time guests may bring a friend and try the class at no cost.
Times:

Yoga - 7:45 - 8:25 am (Monday & Wednesday)
Low Impact and Stretching - 8:30-9:00
Cardio/Strength Training – 9:00 - 10:00 am
Swimming - 9:15 - 9:45 am
Social Time – 10:00-10:30 a.m.

Fees: Members Free Community $25 per month

Keenagers
If you are a retired man and would like to spend some time, once a month reminiscing, laughing, strengthening old friendships and making new ones – The Keenagers Club is for YOU! The club meets the second Tuesday of the month at 8 am for breakfast at the Hy-Vee on Agency Street. Call Gina Crabtree at 753-6734, ext. 115, for more information.

SilverSneakers®Memberships

SilverSneakers I Classes – Muscular Strength & Range of Movement

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.

SilverSneakers® I - Muscular Strength & Range of Movement Classes

Tues/Thurs 10:30-11:15 a.m., Fridays 10:30 am coffee socials.

® SilverSneakers is a registered mark of Axia Health Management, Inc.

Cybex/Free Weight Room Training

Are you wanting to start a Cybex/free weight routine? ACSM (American College of Sports Medicine) states we need at least two to three days of resistance training in addition to our cardiovascular conditioning. Proper instruction and technique is critical to your success. For an appointment call 753-6734 ext. 0.

**** Middle school aged members, after proper instruction, can use the equipment with a parent present. Anyone younger than 6th grade is not allowed in the Cybex/Free weight areas.

Lazy Man Triathlon

Are you up to the challenge? Instead of the usual one day event, you have eight weeks to finish. The distance is 2.4 mile swim, 112 mile bike, and 26.2 mile run. Miles will be tracked after each workout. A free t-shirt will be given to those who finish.

Dates:   September 13 - November 7

Registration: August 9 - September 8

Fee:   $10

Dry Branch Creek Trail Run - 5K Run/Walk

The walk/run will begin and end at Camp McBride (Y- Camp). The route is on grass, asphalt, packed gravel and hiking trail. Portions of the route will not be closed to trafﬁc. Race day registration and check-in begins at 8am at the Camp McBride shelter. All participants will receive a race t-shirt. Participants who register after September 30 may have to have their t-shirt mailed to them.

Date:     October 16, 2010

Race Begins:   9:00am

Registration:    September 1 - 30

Fee:   $10

Fee is $15 for any registrations after September 30

massage therapy

With Kenny and Emily Oleson, Licensed Massage Therapists

There are many benefits from a professional massage and massage therapy:

• Relieve your stress and anxiety

• Provide anything from soothing relaxation to deeper therapy for specific problems

• Reduce swelling and formation of scar tissue

• Provide faster healing time from pulled muscles and sprained ligaments

• Relieve certain repetitive motion injuries related to on-the-job activities

Massage therapy by appointment only. Call the Y at 753-6734 ext. 0

Massage Prices:               30 minutes     Members $25     Community $30

                                               60 minutes     Members $40     Community $50

                                               90 minutes     Members $60     Community $70

                                               60 minute couples massage $99

GIFT CERTIFICATES AVAILABLE AT THE YMCA- YWCA MEMBERSHIP DESK