GROUP EXERCISE
Schedule
Monday
May, 2017 revised May 8
Tuesday
Wednesday
Thursday
6:15–7:00AM
7:00–8:00AM
Rise n Shine TRX
Barre
Jen
BG Jenny
8:30–9:25
Barre Training
AS Denise
8:30–9:25AM
Barre Training
Denise
8:30–9:25AM
Smartbells
AS Bente
8:45–9:30
  8:30–9:25AM
Barre Training
Bosu Ab Blast
BG Kerri
BG Denise
9:30-10:25AM
Power Shred
Carrie
8:30–9:25AM
Barre Training
BG Heather
9:30–10:30
Power Shred
AS Carrie
9:30–10:25AM
Barre Training
Denise
8:30–9:30AM
TRX Interval
AS Kathleen
Friday
Saturday
7:00–8:00AM
PiYo
BG Sara
8:00–9:00AM
Boot Camp
AS Carrie
BG
8:30–9:25AM
Barre Training
AS Heather
8:30–9:25AM
Barre Training
AS Heather
AS
9:30–10:30AM
B.Y.O.B.
BG Bente
9:00-9:40AM
9:15-10:25AM
HIIT PLYO-Strength B.Y.O.B.
BG Kathleen
BG Bente
BG
9:30–10:30AM
10:30–11:30am
Boot Camp TRX
Cardio Combat
AS Kathleen
BG Juan
9:30–10:25AM
Barre Training
BG Denise
9:45-10:30AM
9:30-10:25AM
HIIT Power Tramp
Barre Training
AS Kathleen
BG Abbi
AS
10:30–11:25AM
Barre Training
Robyn
9:30–10:30AM
Barre Training
AS Jenny
9:30–1 0:25
Barre Training
AS Denise
10:30–11:30AM
Dance ‘n’ Funk
AS Juan
9:30–10:25AM
Barre Training
BG Heather
BG
10:30–11:30AM
Zumba
Alena
10:30–11:30AM
Zumba
BG Shahidah
10:30–11 :45
Fitness Stretch
BG Helen
10:30–11:30AM
Barre Training
AS Robyn
12:00–1:00PM
Seniorellas!
Bente
12:00–1:00PM
12:00–1:00
Zumba Gold Plus
Seniorellas!
AS Helen
BG Bente
10:30-11:30AM
10:35-11:20AM
Dance and Funk
Kids Yoga
AS Juan
BG Jen H
AS
(Limit-12 Kids)
10:30–11:30AM
Fitness Stretch
11:30AM-1:30PM
Helen
AS Aikido Martial Arts
Beginners welcome
12:00-1:00pm
Zumba Gold
Helen
BG
3:45–4:30PM
4:30–5:25PM
Trampoline Fun
Barre Training
Kerri
BG Louise
5:30–6:30PM
Smartbells
AS Bente
AS
4:30–5:15PM
Tabata Cardio
AS Carrie
BG
6:30–7:30PM
Barre Training
Lori
7:00–9:00PM
7:00–9:00PM
5:30–6:30PM
Aikido Martial Arts Aikido Martial Arts Barre Training
AS Registration req
Registration req.
/Abbi
AS
7:15–8:25PM
Fitness Stretch
Linda D
YS
10:30-11:25AM
Zumba
AS Shahidah
Sunday
8:30-9:30AM
Barre Training
Rotating Intructors
10:30–11:30AM
Zumba
AS Jorge
BG
7:30–9:30PM
Aikido Martial Arts
Registration req
• Instructors subject to change without notice.
• Children must be 12 years and older.
Please refer to Yoga Schedule for all Yoga classes
Please refer to Group Cycle Schedule for all Group Cycle classes
KEY
BG = Big Gym
AS = Aerobics Studio
YS = Yoga Studio



$
= New Class
= New Time
= New Instructor
= Fee-based Class
Note: Note: NEW SIGN UP PROCEDURE! Introducing Saw Mill Club APP
for all Spin bikes. FREE Sign up is open 23 hours before class. Sign–up is
required to all Spin classes. You may also call the front desk for sign up.
No Shows charged $10. Cancel on App 60 minutes prior to class start
Exercise Classes
Because we recognize that everyone has different fitness levels, Saw Mill Club is excited to offer classes for all of
our members’ needs. Our professional and friendly Group Exercise instructors are here to help you reach your
own personal goals in a fun way
Barre Training: A Lotte Burk inspired toning class that combines
strength training, core conditioning and stretching to produce long lean
muscles and a perfectly toned body. It is a non-impact, intense workout
taught to energetic, motivating music. Using a ballet barrre, light
weights and floor mats, you will work every muscle group in this one
hour body changing fitness experience.
Beyond Barre: Beyond Barre brings the foundations of a barre
trainng class to new levels. Large and small muscles will be worked
incorporating dynamic movements and utilizing the gliders, weighted
balls and resistence bands. This is a shoeless class. No jumping or heavy
weights. All levels welcome but be prepared to sweat.
Boot Camp: a one hour class filled with cardio and strength calisthenics
designed to push you to the limit. Jump rope, Bosu push ups, sprints,
abdominals, mini medicine ball drills and weights. NO choreography!
Strictly drills! Be on time and be prepared to sweat.
BOSU Balance: Balance is the base of all exercise. Improve your Balance
and improve all your movements. Because the BOSU (Both sides up) is
never stable, you’re constantly engaging the smallstabilizer muscles in
the upper and lower body to keep you in place.
B.Y.O.B. Bring Your Own Booty is a new spin on an old favorite- Power
Plus. Each week has a different theme whether it is Strength on the Step,
Upper Body work with the body bar and dumbbells or lateral work with
the gliders. Every class has a fun dance routine at the end to have you
leaving with a smile—and every class has a Tabata routine to make sure
you leave with a good sweat!
Cardio Interval: Kick your heart rate up with this fun and intense
cardio workout. Start with easy choreography that continues to build
throughout the class. An hour of intense, non-stop cardio work that will
leave you feeling fantastic.
Cardio TRX: We mix the jumpsport trampoline and the BOSU with the
TRX and keep it moving. Resistance training combined with cardio
jumping that is gentle on the joints but kickass for your glutes! (and no,
nobody falls off ). Your feet do not have to leave the trampoline to reap
the benefits. You will love feeling like a kid again!
Fitness Stretch: Release the tension in your muscles and nervous
system. Enhance your ability to flow in your cardiovascular and strength
training.
HIIt PLYO Strength: HIIT- High Intensity Interval Training with a
concentration in plyometric moves using the step and Strength moves
using 5lb weights. 45 minutes of strong cardio work, isolated strength
work and constant movement :)
All levels welcome. Non cardio moves can be used to modify if needed.
HIIT Power Tramp: HIIT- High Intensity Interval Training on the
Trampoline. Jog on the Tramp while holding 2 or 3lb weights to
strengthen your core and tone your arms. Each song is 3 minutes long
with a break between songs. Within the song we increase intensity and
balance with short rest periods. So much fun. Not alot of thinking.
Interval Aerobics: A class that alternates intervals of strength training
with multi impact aerobic choreography.
Kaibo: Jab, Jack & Jam your way to a new you!
This boxing, strength and dance class will keep you moving and keep
you burning calories while having a great time!
This fun new take on kickboxing will be your new favorite mid week
pick-me-up.
Power Shred: This class performs functional movements at a high
intensity using a combination of body weight exercises and heavy
weights for maximum power and maximum results.
Be prepared to SWEAT!
Rise and Shine TRX: Early risers increase your strength and flexibility
using the TRX suspension trainer. The TRX allows you to increase or
decrease the intensity of exercise by the positioning of your body. This is
a fantastic way to tailor the workout to you! A great way to start your day
and week! All levels welcome.
Seniorellas Senior Fellas: A gentle approach to exercise for those who
prefer low weights and low volume. Many exercises done with support
of a chair. But that doesn’t stop you from moving! In addition to keeping
the heart, muscles and bones strong and flexible, exercise can combat
depression, osteoporosis and high blood pressure.
Smartbells: Enjoy a low-impact workout using Smartbells, Balance Balls,
and Bodybars to sculpt and tone your body. All levels welcome.
Tabata Cardio: Great condensed cardio workout! 25 minutes of 30
second cardio intervals. 20 seconds of basic cardio moves and 10
seconds rest. This class will get your heart pumping in no time. And for
25 minutes, you can do anything!
Tabata Muscle Mix: Tabata style cardio workout mixing intervals of
aerobic work and strength work in the 20 second bursts of work on 10
seconds rest. We will go to the floor for 15 minutes of abdominal work at
the end. You will be too pooped to remain standing anyway :)
T25-Abs: This 25 minute class focuses on developing your core strength.
Conditioning your core is vital to increasing your fitness! Nonstop, quick
paced, energetic abnominal workout utilizing planks, boxing, crunches,
standing abs and cardio—you get the picture.
T25 Strength: Intense strength moves using 5-10lb weights. Designed
to give you 60 minutes worth of workout in 25 minutes!
TRX Interval: The TRX suspension trainer uses your body weight to
increase strength and flexibility. Alternate this intense strength work
with a non impact cardio spurts on the trampoline, gliders or floor. Can
be intense or easy. Basic moves with degrees of difficulty added with
your own body positioning. You control your workout! Like nothing
you’ve tried before.
Yoga: Yoga is an ancient form of movement promoting balance,
flexibility and relaxation. Different styles of yoga emphasize different
aspects of the practice. Many are represented here at Saw Mill Club.
Enjoy each instructor’s specialty!
Zumba: A Latin inspired dance class that will have you smiling and
laughing to a slimmer more shapely you! all levels welcome.
Zumba Gold: Zumba Gold is a slower paced Zumba specially designed
for the advanced age group, beginners to Zumba and those who
want to learn the steps before they take on a Zumba class. Explore the
fun, excitment and dance movements that the Latin flavor of salsa,
merengue, cumbia, etc. has to offer with the benefits of improving their
cardio, gaining flexibility, increasing range of motion, learning balance
awareness and toning.
Quickstart Weightloss Program: 4 Week Nutrition and fitness Program
to help jumpstart your weightloss regimen. 4 Nutrition sessions guiding
you on a low glycemic eating routine, 4 Personal Training Sessions and 4
Jam sessions. For more information contact [email protected]