YMCA Wellness

Aerobics/Fitness Classes:

Members - FREE!

Free Orientation for all equipment in the Wellness Center.

Aerobic/Fitness Classes are available to Members Only!

Class Description:

Body Sculpt: Here is your answer to building shapely muscle and increasing strength. Sculpt your body using the latest exercise equipment.

Butts & Guts: The name says it all... shape your body and turn your problem areas into your greatest assets.

Boot Camp: A high intensity workout using a combination of military-style calisthenics, athletic drills, and low-level plyometrics - all in one class!

Kickboxing: A class that packs a punch! Use martial arts and boxing fundamentals for a heart-pumping workout. Learn safe ways to execute kicks and punches. Glove and wraps are required.

Chisel: 45 minute full body workout with weights. Squeeze in a full hour into 1/2 hour. (10-15 minute warm up) Not for the faint of heart!! Follow up with Tracy Leftwich in Chisel. Full Body weights w/ low to moderate weights! Not intense but meets your needs!

Pilates Mat: Want to increase your flexibility and develop elongated muscle tone? Try this popular mat exercise regimen. Use special techniques to emphasize flexibility and core strength. Great way to build overall body strength, enhance athletic performance, and relieve back pain.

All Abs: Circuit style strength training. Get complete body conditioning and toning for abs.

Step Combo: Why start your morning with coffee when you can stimulate your mind and body with this early morning step class?

Yoga: Relax your spirit, mind, and body. This class is designed to increase flexibility by lengthening muscles and restore a positive mind/body balance. Reduce stress with less muscle tension.

Interval pump: Is hard driving total body strength training class with cardio blasts of kick-boxing, polymetrics and bootcamp componets. The more you put into it, the more you'll get out of it. Cardio Body Pump is broken down into three phases. Each phase gets you fit, keeps you fit or gets you fitter! Periods of high intensity work are interspersed with periods of active recovery. Strength training segments are also added to complete this total-body workout.

Zumba: Instructed by our one-of-a-kind Laura Angel. She's brining us the latest craze that fuses hynotic latin rythums & easy to follow moves. Internal training w/ fast & slow rhythums. A lass packed w/ Latin flavor & international zest!

INSTRUCTORS

Laura Angel
Debra Burton
Carrie Danner
Becky Evans
Clint Green - PT
Kelly Greenwood
Janet Hultgren
Brooke Kelly
Candace Klemann
Tracy Leftwich
Doretta Lott
Janelle McGinnis
Ron Melson
Amanda Minter - Nutrition Coach - PT
Brandi Morgan
Susie Murphy
A.J. Viorel
Alan Ward
Rebecca Briscoe-Yager - PT

YMCA Personal Training

National Academy of Sports Medicine Certified Trainers

• One-to-one personal attention and guidance
• In-depth fitness evaluation including body composition, postural analysis, and cardio respiratory (VO2) testing
• Correct muscle and structural imbalances
• Instruction from a health and fitness professional
• FMS (Functional Movement Screen)

NUTRITION PROGRAM PRICES:

$32 PER CONSULTATION

$200 FOR 12 WEEK PROGRAM
*(WHICH INCLUDES 8 ONE HOUR CONSULTATIONS)

NUTRITION & PERSONAL TRAINING COMBO PACKAGES:

Twenty Four (24) Session Package + 12 week nutrition program	$759.00
Eighteen (18) Session Package + 12 week nutrition program	$667.00
Twelve (12) Session Package + 12 week nutrition program	$535.00
Six (6) Session Package + 12 week nutrition program	$387.00
*(12 WEEK NUTRITION PROGRAM INCLUDES 8 ONE HOUR CONSULTATIONS)
**(EACH PERSONAL TRAINING PACKAGE WILL BEGIN WITH A FITNESS EVALUATION AS THE FIRST SESSION)

A NUTRITION PROGRAM WILL PROVIDE:
Nutrition Assessments
12 Week Program
Meal Plans
Daily Journal
Grocery Lists
Online Support

Sign up today!!!

National Academy of Sports Medicine Certified Personal Trainers

Rebecca Briscoe-Yager, NASM-CPT

Amanda Minter, NASM-CPT

Dustin Acton, NASM-CPT

Marlene Rodenbaugh, NASM-CPT, FMS Specialist, Wellness Director

The Gold Standard In Personal Training Certification

Gray Cook FMS Fitness Evalutation $30.00 *Package will begin with a fitness evaluation as the first session Six (6) Session Package $199.00 *Package will begin with a fitness evaluation as the first session Twelve (12) Session Package $359.00 *Package will begin with a fitness evaluation as the first session Eighteen (18) Session Package $499.00 *Package will begin with a fitness evaluation as the first session Twenty-four (24) Session Package $599.00 *Package will begin with a fitness evaluation as the first session Click this to download the YMCA of Hannibal Personal Training Participation Release & Acknowledgement of Agreement Form

What's so special about X-Biking?

The X-Bike is the only indoor cycle that incorporates Trixter's patented X-Bars handlebar mechanism that allows you to functionally engage your upper body and core musculature along with your legs and cardiovascular system. The total-body workout provides substantially enhanced fitness benefits while bringing the natural movements of outdoors cycling indoors.

*NEW* 2 plasma televisions for a virtual ride on some classes.

X-Biking Class Schedule

	SUN.	MON.	TUES.	WED.	THURS.	FRI.	SAT.
5:30 am		Early Rider w/Alan Ward		Early Rider w/Alan Ward		Early Rider w/Alan Ward
9:00 am		Debra Burton		Debra Burton		Brandi Morgan	Kiran Ghanti
4:30 pm		Andy Long		Andy Long

The 5:30 class is cancelled until the fall. Enjoy your outdoor rides!

Be watching for new fall schedule.

Attention Members

Starting April 12th 2010 4:30 pm evening class will be cancelled until Fall 2010.

All classes including daytime 5:30 am and 9:00 am classes will be cancelled starting May 28th.

FREE FOR ALL MEMEBERS
Non-Members: Pay a $10 day pass fee to join a class
Class limit of 10 members
First come basis

Day pass rates apply for non-members

With the X-Biking program classes you get ....

• Real outdoor cycling feel & function brought indoors
• Awesome cardio workouts
• Seriously functional core & lower back strengthening
• Upper body targeting as well as legs
• Improved balance & coordination

Delivered through:

• Immersive, music driven rides
• 30-minute classes which burn 500 calories
• Interval based training
• Rides designed by an Olympic coach & world-class athletes

INSTRUCTORS

Debra Burton
Kiran Ghanti
Andy Long
Brandi Morgan
Wayne McPike
Alan Ward

For more information, contact:
Marlene Rodenbaugh
Wellness Director
Phone: 573-221-0586
Hotline: 573.221.YMCA (9622)
Fax: 573-221-2292
Email: marlene.rodenbaugh@ymcaofhannibal.org

We are offering Licensed Massage Therapy with Kim Kircher.
Monday - Saturday 7:30 am - 6:00 pm.

Services include:

• Swedish

• Sports

• Deep tissue

• Injury (sports/auto)

• Hot stone (starting in June)

• Prenatal

Rates are as follows:
60 minutes - Members $45
       Non-Members $45 plus a $10 day pass fee

30 minutes - Members $30
       Non-Members $30 plus a $10 day pass fee

Special

Mondays & Wednesdays - $39 / 1 hour - $20 / ½ hour

Chair Massage: $1/minute

Licensed Massage Therapist
Kim Kircher - 221-0586 ext 378
Call front desk to make an appointment!

Teen Wellness Certification:

Calling all 12-15 yr old; sign up for Saturday training to get certified to come into the Wellness Center without your parents. You will receive a badge with your name on after completion.

AGES OF WELLNESS CENTER USAGE

12-15 can come with a parent or get a certification badge to come without a parent.

* An orientation is required to receive badge. Appointments made in Wellness Center

Under 12 - no wellness center usage allowed.

16 and up - allowed without parent.

	SUN.	MON.	TUES.	WED.	THURS.	FRI.	SAT.
5:30-6:30 am		Step Combo	Butts & Gutts	Step Combo	Butts & Gutts	Stemp Combo
8:00-9:00 am		Body Sculpt		Body Sculpt		Body Sculpt
8:30-9:30 am			Yoga		Yoga
9:00-10:00 am		Boot Camp PR#2		Boot Camp PR#2		Boot Camp PR#2	Kickboxing
10:15-10:45 am			Chisel		Chisel
10:00-11:00 am		Pilates Mat		Pilates Mat			Zumba
4:30-5:30 pm		Chisel PR# 2	All Core	Chisel PR# 2	All Core
5:30-6:30 pm		Kickboxing	Interval Pump	Zumba	Kickboxing	Zumba
5:45-7:00 pm			Yoga		Yoga
6:00-8:00 pm		Cheerleading Camp
6:30-7:30 pm		Zumba	Pilates		Pilates

                             *** PR = Program Room ***

Zumba: Fuses hypnotic Latin rythyms & easy to follow moves to create one of a kind fitness programs that will blow you away.

"Ditch the Routine, Join the Party."

For: 15 & older
Cost: $10 one month

	MON.	TUES.	WED.	THUR.	FRI.	SAT.	SUN.
9:00 AM		Basic Zumba		Basic Zumba
4:30 PM							Basic Zumba
5:30 PM			Basic Zumba		Basic Zumba
6:30 PM	Basic Zumba

Basic Zumba with Laura Angel, Kelly Greenwood, & Janet Hultgren.

$10 per month for Zumba pass. Zumba monthly pass is good for any Zumba classes
Kids allowed in adult Zumba if accompanied by parent/guardian.

Copyright 2008 YMCA of Hannibal,

#1 YMCA Drive,
Hannibal, MO 63401
Phone: 573.221.0586
Hotline: 573.221.YMCA (9622)
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