Fitness Classes

	Long Branch Area YMCA 1304 N. Missouri St. Macon, MO 63552 660.385.1818

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Monday	Tuesday	Wednesday	Thursday	Friday
9:00 am Stretch and Flex	5:30 am Boot Camp	9:00 am Stretch and Flex	5:30 am Boot Camp	9:00 am Stretch and Flex
	5:30 am Running
			5:30 am Running

		9:00 am FIT Advanced
9:00 am FIT Advanced
10:00 am Zumba	9:00 am Body Basics*	10:00 am Zumba	9:00 am Body Basics*
11:00 am FIT over 50
		11:00 am FIT over 50

			4:30 pm Boot Camp
	4:30 pm Boot Camp
4:30 pm FIT	5:00 pm Zumba	4:30 pm FIT	5:00 pm Zumba
5:30 pm Kickboxing	5:15 pm Water Fitness	5:15 pm Water Fitness	5:15 pm Water Fitness	Saturday
6:30 Yoga	6:00 pm FIT	5:30 pm Kickboxing	6:00 pm FIT	8:30 am Zumba
		6:30 pm Yoga


Body Basics New		Boot Camp
This class combines circuit style training including strength and some cardio. Programmed to help burn calories long after the workout is completed. All fitness levels are welcome. Class Meets Tues/Thurs. 9 am Cost is $35 for members $70 for non members for 8 week session (April 30.-June 20) Instructor: Jenny Gabriel (NASM Certified) Class size limited to 15		A high intensity workout using a combination of military-style calisthenics, athletic drills, and plyometrics - all in one class! Class Meets Tues/Thurs. 5:30 am Cost is $40 for members $80 for non members for 9 week session (April 30-June27) Class Meets Tues/Thurs. 4:30 pm Cost is $18 for members $36 for non members for 4 week session (April 30-May 23) Class size limited.

Cardio Kickboxing		FIT
In this class participants will do the basic steps, kicks, punches associated with kickboxing. This is a great way to kick start your cardiovascular workouts. Class meets Mon/Wed 5:30 pm Cost is $22 for member $44 for non-members for a 5 week session (April 29-May 29) Instructor: Sandy Smith Class size limited		For Women ONLY!! A 50 minute, full body, integrated strength training class designed to improve functional strength, body composition, coordination and balance using exercise balls, floor exercises and weight equipment. This class is suitable for the first-time weight trainer as well as the experienced weight trainer. The weight program will include circuit training with goals: learn proper mechanics, learn multiple lifts for the same muscle, identify sets/reps/timing. Cost is $30 for members $60 for non members for (2) 7 week sessions (April 29-June 13) and (June 17-Aug. 1) Class size limited. Monday & Wed. 9 am Fit Advanced-Must have at least 2 session of prior strength training. $90 members/$180 non members. Instructor: Jessy Stephenson (ACE Certified) 11 am-Over 50-Instructor -Jessy Stephenson 4:30 pm-Instructor-Jessy Stephenson Tuesday & Thursday 6:00 pm-Instructor Sandy Smith (NFPT Certified)

Running 101		Stretch and Flex
This Co-Ed class is a 45 minute beginners running class. You will receive guidance and instruction on all the basics to begin a running regimen. No running experience is needed you will learn everything from proper footwear, hydration, injury prevention and let’s not forget running! This is primarily an outdoor class. Dress appropriately for inclement weather conditions. (You must be able to walk for 30 minutes non-stop in order to take this class) Class meets Tues/Thurs @ 5:30 am Cost is $30 for members $60 for non members for 7 week session (June 18-August 1. ). Class size limited to 12. Instructor: Sandy Smith, RRCA Certified		This class is Free to YMCA members! Class meets Mon/Wed/Fri. @ 9am-10 am. After each Wednesday class coffee is served in our meeting room. It's a great time to fellowship and have fun! Instructor: Jan Barton Volunteer: Virgil Harris


YOGA		Water Fitness
This workout program is for adults of all fitness levels to build strength, increase flexibility, and relieve stress. The class is not about competition or comparisons. Low lights and soft music will set the tone for guided relaxation. You will learn proper breathing techniques to release tension and stress and truly relax. Wear comfortable clothing. Be prepared to remove shoes and socks. Class meets Mon/Wed. @ 6:30 pm Cost is $30 for members $60 for non members for (2) 7 week sessions (April 29-June 13) and (June 17-Aug.1) Instructors: Crystal Martie (Yoga Fit Certified) Dana Mueller (Yoga Fit Certified) Greg Robertson (Yoga Fit Certified)		Intermediate-level activity uses water resistance to improve strength, posture, flexibility and coordination while getting a super cardiovascular workout. Class varies in intensity by the use of interval and circuit training, which will increase mobility and aerobic endurance. Focus will be to reshape, redefine and increase muscular endurance by using strength training with water resistant equipment. Class will build stronger defined arms, buns, legs and abdominals. Class meets Tues/Wed/Thurs. @ 5:15 pm. Cost is $35 for members $70 for non-members for 7 week session. (June 11-July 25). Class size limited to 35 Instructor: Carrie Bergfield (AEA Certified) Inclement weather or temperature cancellations will not be made up.
Zumba

Zumba combines Latin and pop music with dance movements. As you move to the music, you will transition from toning, strengthening and cardio as you target every major muscle group in the body! 50 minute class.
Class meets Mon/Wed. 10 am
Cost is $42 for members $84 for non members for (1) 10 week session (May 28-July 31)

Class meets Tues/Thurs. 5:00 pm
Cost is $42 for members $84 for non members for (1) 10 week session (May 28-July 31)

Saturday Zumba 8:30 am
Cost is $15 for members $30 for non members for (1) 7 week session (May 4-June 15)
Instructor: Jamee Bowen (Zumba Certified)

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Long Branch Area YMCA