MORNING SCHEDULE
MON
7:30
7:45
TUES
WED
UPPER STRENGTH
INSTRUCTOR:
OLIVIA 30 MIN
LOWER TONE
INSTRUCTOR:
JAMIE 30 MIN
CYCLING ROOM
MAIN FLOOR
KETTLEBELL
INSTRUCTOR:
KIM 20 MIN
CORE STABILITY
INSTRUCTOR:
KIM 30 MIN
MAIN FLOOR
MAIN FLOOR
——-OR——-
THURS
FRI
SAT
ATHLETIC
AEROSTEP
INSTRUCTOR:
OLIVIA 30 MIN
MAIN FLOOR
TRX BASICS
TRAINER: OLIVIA
30 MIN SESSION
CYCLING ROOM
8:00
8:15
CYCLING I
INSTRUCTOR:
JAMIE 30 MIN
CYCLING II
INSTRUCTOR:
JAMIE 45 MIN
CYCLING ROOM
CYCLING ROOM
ATHLETIC
AEROSTEP
INSTRUCTOR:
KIM 30 MIN
MAIN FLOOR
LOWER TONE
INSTRUCTOR:
JEN 30 MIN
KICKBOX 201
INSTRUCTOR:
OLIVIA 45 MIN
BASIC ABS
INSTRUCTOR:
OLIVIA 15 MIN
ADVANCED MUSCLE HR
INSTRUCTOR:
KIM 1 HRISH
ZUMBA TONE
INSTRUCTOR:
DONNA 1 HR
MAIN FLOOR
——-OR——-
MAIN FLOOR
CYCLING ROOM
Advanced Muscle Hour
Offered on all Fridays
except the last Friday of the
month due to a program.
MAIN FLOOR
MAIN FLOOR
CYCLING II
INSTRUCTOR:
LILY 45 MIN
CYCLING ROOM
8:30
SHOULDER PUMP
INSTRUCTOR:
JAMIE 15 MIN
SHOULDER PUMP
INSTRUCTOR:
OLIVIA 15 MIN
FREE WEIGHTS AREA
FREE WEIGHTS AREA
——-OR——-
CYCLING I
INSTRUCTOR:
LILY 30 MIN
CYCLING ROOM
8:45
9:00
UPPER TONE
INSTRUCTOR:
JEN 30 MIN
CORE STABILITY
INSTRUCTOR:
JAMIE 30
MAIN FLOOR
CYCLING ROOM
BASIC ABS
INSTRUCTOR:
LILY 15 MIN
UPPER STRENGTH AIRBOX I01
INSTRUCTOR:
INSTRUCTOR:
OLIVIA 30 MIN
LILY 30 MIN
CYCLING ROOM
MAIN FLOOR
9:15
9:45
12:00
CYCLING ROOM
FRIDAY FUN CIRCUIT
INSTRUCTOR:
OLIVIA 45 MIN
KICKBOX 201
INSTRUCTOR:
OLIVIA 45 MIN
CYCLING ROOM
MAIN FLOOR
YOUNG AT HEART
INSTRUCTOR:
DONNA 45 MIN
YOUNG AT HEART
INSTRUCTOR:
DONNA 45 MIN
YOUNG AT HEART
INSTRUCTOR:
DONNA 45 MIN
MAIN FLOOR
MAIN FLOOR
MAIN FLOOR
TRX BASICS
TRAINER: OLIVIA
30 MIN SESSION
CYCLING ROOM
(828) 298-4667 www.ladiesworkoutasheville.com
EVENING SCHEDULE
MON
4:30 CYCLING I
INSTRUCTOR:
KRISTINE 30 MIN
CYCLING ROOM
5:00 LOWER TONE
INSTRUCTOR:
KRISTINE 30 MIN
CYCLING ROOM
——-OR——-
TUES
WED
THURS
CYCLING II
INSTRUCTOR:
JAMIE 45 MIN
ATHLETIC
AEROSTEP
INSTRUCTOR:
OLIVIA 30 MIN
ZUMBA FUN
INSTRUCTOR:
DONNA 45 MIN
CYCLING ROOM
——-OR——-
MAIN FLOOR
FRI
MAIN FLOOR
——-OR——-
BASIC STEP
INSTRUCTOR:
JERYL 30 MIN
CYCLING II
INSTRUCTOR:
OLIVIA 45 MIN
MAIN FLOOR
CYCLING ROOM
SHOULDER PUMP UPPER TONE
INSTRUCTOR:
INSTRUCTOR:
JERYL 15 MIN
OLIVIA 30 MIN
MAIN FLOOR
CYCLING ROOM
CORE STABILITY
INSTRUCTOR:
OLIVIA 30 MIN
MAIN FLOOR
BASIC ABS
INSTRUCTOR:
JAMIE 15 MIN
5:15
ATHLETIC
AEROSTEP
INSTRUCTOR:
KRISTINE 30 MIN
MAIN FLOOR
MAIN FLOOR
———OR——-
KETTLEBELL
INSTRUCTOR:
KIM 20 MIN
CYCLING ROOM
5:30 ATHLETIC
CYCLING I
INSTRUCTOR:
JESSICA 30 MIN
ZUMBA
INSTRUCTOR:
DONNA 30 MIN
CYCLING ROOM
MAIN FLOOR
KICKBOX 201
INSTRUCTOR:
KIM 45 MIN
5:45
MAIN FLOOR
6:00 UPPER TONE
LOWER TONE
INSTRUCTOR:
JESSICA 30 MIN
UPPER STRENGTH
INSTRUCTOR:
KRISTINE 30 MIN
CYCLING ROOM
MAIN FLOOR
INSTRUCTOR:
OLIVIA 30 MIN
YOGA
INSTRUCTOR:
JENNE 1 HR
CORE STABILITY
INSTRUCTOR:
OLIVIA 30 MIN
MAIN FLOOR
CYCLING ROOM
MAIN FLOOR
INSTRUCTOR:
DONNA 30 MIN
MAIN FLOOR
——OR——-
TRX BASICS
TRAINER: OLIVIA
30 MIN SESSION
CYCLING ROOM
6:30 KICKBOX I01
Ladies Workout Asheville
Located in River Ridge Business Center
www.ladiesworkoutasheville.com
(828) 298-4667
SAT
FITNESS CLASS DESCRIPTIONS!
STRONG. FIT. WOMEN. SWEAT.
CARDIO / FAT BURNING CLASSES
OVER 40 CLASSES PER WEEK!
KICKBOX. CYCLING. ZUMBA. HIIT.
♥ : Please use a heart rate monitor to build cardio efficiently. We are a proud Polar Heart Rate Training Facility. Learn how to work in your zones! Let us help you
train your heart. Free use of our monitors – check one out at the front desk! Train Hard. Train Smart. Become a Strong. Fit. Woman. TODAY! …Yet have fun sweating!
KICKBOX 101 –BEGINNERS- LEARN HOW TO UNLEASH YOUR PRIMAL INSTINCTS! JAB, CROSS, KICK, POWER– FEEL THE BURN WHILE SCULPTING & KICKING TAIL!.
KICKBOX 201 –INTERMEDIATE/ ADVANCED- INCREASE THE SPEED AND INTENSITY OF YOUR BOXING MOVES! START TO BUILD COMINATIONS ON AND OFF THE BAG!
CYCLING I – BEGINNERS -BUILD YOUR CARDIO IN INDOOR CYCLING. LEARN BASIC BIKE SKILLS. GREAT BEATS AND NICE SWEAT!
CYCLING II –INTERMEDIATE/ ADVANCED- INCREASE YOUR CARDIO AND SKILLS IN INDOOR CYCLING. SAFE AND EFFECTIVE CARDIO BUILDING! GREAT MUSIC SELECTION!
ZUMBA FUN –ALL LEVELS- EASY TO FOLLOW DANCE COMBINATIONS KICK UP YOUR METABOLISM & BURN CALORIES WHILE HAVING FUN!
ZUMBA TONE –ALL LEVELS- DANCE AND TONE! WORK ON THAT CADIO WHILE GETTING SOME TONING IN ON THE WEEKENDS! FEEL GREAT!
ATHLETIC ZUMBA –INTERMEDIATE/ ADVANCED- CHALLENGE YOURSELF YET HAVE FUN WITH DANCE MOVES AND ATHLETIC MOVES MIXED. CARDIO AND HIGH INTENSITY TRAINING- REALLY BURN!
BASIC STEP –BEGINNERS- TAKING IT BACK! WITH BASIC STEP - LEARN TO FOLLOW COMINATIONS ON A LOW BENCH. JUST FUN!
ATHLETIC AEROSTEP –INTERMEDIATE/ ADVANCED- OLD SCHOOL MEETS NEW SCHOOL –STEP COMBINATIONS WITH LOW BENCH & HIGH BENCH HIGH INTENSITY INTERVALS(HIIT) ! SWEATY FUN!
FRIDAY FUN CIRCUIT –ALL LEVELS- END YOUR WEEK HAVING FUN! AS A GROUP YOU PICK WHAT YOU WANT TO ACCOMPLISH WITH TRAINER OLIVIA! CARDIO AND TONE!
YOUNG AT HEART –SENIOR POPULATION- BASIC STEP COMINATIONS ON A LOW BENCH FOR 20 MINUTES – THEN WORK ON STABILITY AND STRENGTH. GREAT FOR OVER 60!
STRENGTH / SCULPT CLASSES
HEAVY LIFT. TONING. KETTLEBELL SWING.
LOWER TONE–ALL LEVELS- BURN YOUR WAY TO A BEAUTIFUL TUSH& LEGS! GET FIRED UP & FEEL GOOD!
UPPER TONE–ALL LEVELS- TONE YOUR SHOULDERS, ARMS, BACK & CHEST BY TAKING THIS SCULPTING CLASS. FEEL CONFIDENT!
UPPER STRENGTH- ALL LEVELS- STRENGTH TRAIN ALL UPPER BODY WITH HEAVY WEIGHTS – SLOW AND CONTROLLED. GET STRONGER AND STRONGER EACH WEEK!
SHOULDER PUMP–ALL LEVELS- LEARN MANY OF THE SHOULDER/ARM EXERCISES YOU WILL SEE IN ANY LIFTING CLASS– TAKE THIS CLASS THEN FEEL CONFIDENT IN OTHER CLASSES!
MUSCLE HOUR–ADVANCED- POWER THROUGH OUR ULTIMATE SETS WITH TRAINER KIM. MUST HAVE A STRONG MIND/BODY CONNECTION! GO THROUGH HEAVY & HARD SETS BACK TO BACK!
KETTLEBELL–INTERMEDIATE/ ADVANCED- FLUIDLY MOVE THROUGH CHALLENGING MOVEMENTS WITH KETTLE BELLS! – KEEPING THE HEART RATE UP WHILE YOU SWING !
CORE / ABS CLASSES
OWN BODY WEIGHT. STABILITY BALL. MEDICINE BALL.YOGA.
BASIC ABS–BEGINNERS- ENGAGE DEEP CORE MUSCLES THROUGH THIS QUICK & EFFECTIVE CLASS. NEVER FELT YOUR CORE BEFORE? NO PROBLEM! GREAT CLASS FOR ALL LEVELS!
CORE STABILITY–INTERMEDIATE/ ADVANCED- DEEP CORE MUSCLES ARE WORKED! DO BODY WEIGHT EXERCISES ON A STABILITY BALL& THEN DO EVEN MORE ABS WITH MEDICINE BALL WORK!
YOGA–ALL LEVELS- A POWERFUL YET GENTLE FLOW WORKOUT THAT EMPHASIZES BODY AWARENESS & COORDINATING MOVEMENT WITH BREATH. GIVE YOURSELF THE TIME TO STRETCH
IN ADDITION……
♥HF TRAINING AND SPIN CENTER: SMALL GROUP TRAINING AND SPINNING
OUR SISTER COMPANY FOR SPECIALTY “OPEN TO THE PUBLIC” COURSES - OFFERS SPECIAL PROGRAMS FOR CO ED TRAINING ALL HEART RATE MONITORED! REALLY LEARN HOW TO WORK IN YOUR
ENERGY ZONES AND REALLY TRAIN SMART! GO TO www.hftrainingandspincenter.com to reserve your bike and pay for your ride!
*SPINNING: CO-ED AND LADIES ONLY CLASSES AVAILABLE. POUR SWEAT, TRAIN YOUR HEART & ENJOY THE RIDE! INSTRUCTORS BRING YOU THROUGH A CHALLENGING TERRAIN OF JUMPS, HOVERS &
CLIMBS WHILE YOU CONTROL YOUR HEART RATE & FORM. LINK UP YOUR MIND & BODY WITH THE SCIENCE OF HEART RATE TRAINING IN SPINNING! ♥ $7.00 / RIDE Co-ed
**CARDIOBARBELL: CO-ED LIFTING WITH THE TROY CARDIOBARBELL LIFTING SYSTEM
♥ $7.00 / SESSION Co-ed
**TRX: CO-ED GREAT TRAINING USING BODY WEIGHT ON THE SUSPENSION TRAINERS ♥ $7.00 /SESSION Co-ed
-FOCUS ON CORE IN TRX CARDIO
-FOCUS ON CARDIO IN TRX CARDIO
-FOCUS ON LEARNING THE MOVEMENTS IN TRX BASICS
**BARRE ABOVE: CO-ED TOTAL BODY FLUID SCULPTING USING PULSING MOVEMENTS, DANCE, SMALL BALLS – FLUID TOTAL BODY TRAINING
♥ $12.00 / SESSION Co-ed
**SPIN & CORE: CO-ED 30 MINUTES OF SPINNING 30 MINUTES OF CHALLENGING CORE MOVEMENTS ♥ $12.00 / SESSION Co-ed
**SPIN & YOGA: CO-ED SPINNING 45 MINUTES GREAT CARDIO AND GENTLE YOGA FOR TOTAL BODY BALANCING. TAKE THE TIME TO RE-ALIGN YOU!
**SPIN & TRX: CO-ED SPINNING TO INCREASE CARDIO AND SUSPENSION TRAINING ON THE TRX SYSTEM . FANTASTIC TOTAL BODY WORKOUT!.
♥ $12.00 / SESSION Co-ed
♥ $12.00 / SESSION Co-ed