COLONIAL HEIGHTS
GOLD'S GYM
October
Check Out Our Schedule Online at www.goldsgym.com
GGX STUDIO
MONDAY
TUESDAY
8:30-9:30a
WEDNESDAY
THURSDAY
8:30-9:30a
FRIDAY
SATURDAY
8:30-9:30a
8:30-9:30a
BASIC STEP
Karen
9:30-10:30a
9:30-10:00a
Karen
9:30-10:30a
9:30-10:00a
Tracy
9:30-10:00a
Jenn
9:30-10:30a
Teresa
10:30-11:00a
Michelle M.
10:00-11:00a
Teresa
10:30-11:30a
Teresa
10:00-11:00a
Jami
10:00-10:30a
GGX Team
10:30-11:30a
Teresa
Silvia
Val
Teresa
Jami
12:00-12:30p
12:00-12:45p
Jami
Jami
4:30-5:30p
4:30-5:30p
Marissa
5:30-6:30p
Natasha
5:30-6:30p
4:30-5:30p
BASIC STEP
Jenn
5:30-6:30p
Michelle
6:30-7:00p
Natasha
6:30-7:00p
Michelle
6:30-7:30p
SUNDAY
10:00-11:00a
Marsha
Shannon
Les Mills Launch Monday, Oct. 26th
8:30 BodyStep™- Karen
9:00 BodyPump™- Karen / Teresa
9:30 CXWorx™- Teresa
10:00 BodyFlow™- Teresa
4:30-5:00p
Kathy
5:00-5:30p

5:30-6:15p
12:00 GRIT™- Jami
CORE TRAINING
Tracy
5:30-6:30p
CORE TRAINING
Michelle
7:00-7:30p
Kathy
7:00-7:30p
Michelle
7:30-8:30p
Tracy
6:30-7:30p
Michelle
Kathy
Marsha
Natasha

Natasha
5:00 CXWorx™- Natasha
5:30 BodyAttack™- Michelle / Natasha
6:00 BodyPump™- Michelle / Natasha
6:30 BodyFlow™- Michelle
7:00 GRIT™- Kathy
BodyPump™ is the original barbell class that strengthens and tones your entire body. It challenges all of the major muscle group. It's one of the fastest ways to shape-up and
lose body fat, and ideal for anyone who wants to add strength training into their aerobic workout.
GRIT™ is a 30 minutes of High-Intensity Interval Training workout. GRIT™ is designed to improve strength and bulid lean muscle.
CXWORX™ will work your abs like never before! 30 Minute core workout using resistance tubes while strengthening and toning your body. CxWorx is ideal for tightening your
tummy and butt while also improving functional strength and assisting in injurt prevention.
BodyAttack™ is a sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength
and stabilization exercises. With low-impact/intensity options, BODYATTACK™ is a great class for all fitness levels.
BodyStep™ Athletic is a cardiovascular workout that shapes and tones the legs, improves coordination, bone density, posture and agility. BODYSTEP ATHLETIC is an
energizing workout that pushes fat- burning systems into high gear with combining basic stepping with moves like burpees, push ups and weight plate exercises to work the
CORE TRAINING
Designed to target the total core utilizing various types of resistance. Focuses on the abs, lower back, lower body, stability and balance.
BodyFlow™ is a combination of Yoga, Tai Chi and Pilates. Controlled breathing, concentration and a structured series of stretches, moves and poses create a holistic workout
that brings the body into a state of harmony and balance. It's a great 'time out' from the stress and strains of daily life.
BodyStep™ Athletic is a cardiovascular workout that shapes and tones the legs, improves coordination, bone density, posture and agility. BODYSTEP ATHLETIC is an
energizing workout that pushes fat- burning systems into high gear with combining basic stepping with moves like burpees, push ups and weight plate exercises to work the
upper body.
Zumba® uses exotic rhythms set to high-energy Latin and international beats. Before you know it, you'll be getting fit and your energy levels will be soaring! It's easy to do,
effective and totally exhilarating.
Yoga will have you gaining strength, improve flexibility and relieve stress through this ancient method of exercise.
Zumba Circuit is a high-octane, Latin-inspired dance rhythms of Zumba® combine with the benefits of metabolism-boosting training for one complete workout. Combines classic
Zumba with ZumbaStep.
A cardiovascular workout that shapes and tones the legs, improves coordination, bone density, posture and agility. BODYSTEP CLASSIC is an energizing workout that pushes fat-burning systems
into high gear with fancy quicker stepping and the chance to showcase your rhythm and flair. There are always lots of options to get you through the workout safely.
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Gold's Gym Colonial Heights
1823 Southpark Blvd, Colonial Heights, VA 23834
(804) 526-4653
Hours: M-F 5a-11p / SAT & SUN 7a-8p
Please contact Michelle Mattson @ [email protected] if you have any feedback reguarding our GGX program.