YMCA Wellness
Aerobics/Fitness Classes:
Members - FREE!
Free Orientation for all equipment in the Wellness Center.
Aerobic/Fitness Classes are available to Members Only Free, non-members require a day pass.
Class Description:
Body Sculpt: Here is your answer to building shapely muscle and increasing strength. Sculpt your body using the latest exercise equipment.
Men's Boxing: Learn accurate technique on heavy bags. Strength training and cardio exercises that are sports specific to boxing. Emphasis on core strength and technique.
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.
Step Aerobics: Traditional aerobic cardio conditioning with strength training.
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.
TRX: An intro suspension training! Use your own body weight to experience a total-body functional workout! No movement in TRX suspension training allows you to perform, without using your core.
Zumba: Fuses hypnotic Latin rythyms & easy to follow moves to create one of a kind fitness programs that will blow you away.
INSTRUCTORS
Laura Angel
April Ball
Debra Burton
Carrie Danner
Paula Hirner
Janet Hultgren
Neil Johnson
Brooke Kelly
Candace Klemann
Tracy Leftwich
Doretta Lott
Janelle Strother
Ron Melson
Amanda Minter - Nutrition Coach - PT
Brandi Morgan
Susie Murphy
Katra Thompson
A.J. Viorel
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 |
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*(12 WEEK NUTRITION PROGRAM INCLUDES 8 ONE HOUR CONSULTATIONS) |
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**(EACH PERSONAL TRAINING PACKAGE WILL BEGIN WITH A FITNESS EVALUATION AS THE FIRST SESSION) |
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A NUTRITION PROGRAM WILL PROVIDE:
Nutrition Assessments
12 Week Program
Meal Plans
Daily Journal
Grocery Lists
Online Support
Specials on 18 & 24 packs of Personal Training; ask Marlene for details.
Sign up today!!!
National Academy of Sports Medicine Certified Personal Trainers
Amanda Minter, NASM-CPT
Marlene Rodenbaugh, NASM-CPT, FMS Specialist, Wellness Director
Janelle Strother, NASM-CPT
Jake Buckman, NASM-CPT
The Gold Standard In Personal Training Certification
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X-Biking Class Schedule
| SUN. | MON. | TUES. | WED. | THURS. | FRI. | SAT. | |
|---|---|---|---|---|---|---|---|
| 6:05 AM | Sherri Wiley | Sherri Wiley | |||||
| 8:30 AM | Brandi Morgan | Brandi Morgan | |||||
| 8:45 AM | Debra Burton | Debra Burton | Debra Burton | ||||
| 5:00 PM | Andy Long | Andy Long | |||||
| 5:30 PM | Debra Burton | Debra Burton | |||||
| Members: FREE - Non-Members: Pay a $10 day pass fee to join a class. Class limit of 10 members, first come basis. | |||||||
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.
Attention Members
FREE FOR ALL MEMEBERSNon-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
Amanda Minter
Brandi Morgan
Janelle Strother
Wayne McPike
Marlene Rodenbaugh
Karla Roisum
Alan Ward
Sherri Wiley
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.
Services include:
• Swedish
• Sports
• Deep tissue
• Injury (sports/auto)
• Hot stone (starting in June)
• Prenatal
HOURS
Monday - Friday: 7:00 am 6:00 pmSaturday: 10:00 am - 4:00 pm
Sunday: 1:30 pm - 4:30 pm
RATES
Monday-Friday30 minutes - $25
60 minutes - $45
90 minutes - $75
120 minutes - $100
Saturday
30 minutes - $30
60 minutes - $55
90 minutes - $85
Sunday
30 minutes - $35
60 minutes - $65
90 minutes - $100
*Call Kim for rates over 2 hours
Specials
$99 Special 2-one hour messages 1-half hour message
Chair Massage: $1/minute - Monday & Wednesday $39 one hour
Licensed Massage TherapistKim Kircher cell phone - 573-795-3969
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.
Aerobics & Fitness Class Schedule
| SUN. | MON. | TUES. | WED. | THURS. | FRI. | SAT. | |
|---|---|---|---|---|---|---|---|
| 5:15-6:00 am | TRX Upstairs |
Kettlebell Room #1 |
TRX Upstairs |
Kettlebell Room #1 |
TRX Upstairs |
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| 5:30-6:30 am | Butts & Guts PR #2 |
Butts & Guts PR #2 |
Butts & Guts PR #2 |
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| 8:00-9:00 am | Body Scult PR #2 |
Yoga PR #1 |
Body Scult PR #2 |
Yoga PR #1 |
Body Scult PR #2 |
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| 9:00-10:00 am | Boot Camp PR #2 |
ZUMBA* w/Janet PR #1 |
Boot Camp PR #2 |
ZUMBA* w/Janet PR #1 |
Boot Camp PR #2 |
ZUMBA* w/ Laura Angel PR #2 |
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| 9:15-10:45 am | Chisel PR #2 |
Chisel PR #2 |
PUMPKICK PR #1 |
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| 10:00-11:00 am | Pilates PR #2 |
Pilates PR #2 |
Pilates PR #2 |
ZUMBA* w/ Laura Angel IN POOL |
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| 4:30-5:30 pm | Chisel PR #2 Step Aerobics PR #1 |
Core Yoga PR #1 ZUMBA* w/Paula PR #2 |
Chisel PR #2 Step Aerobics PR #1 |
Core Yoga PR #1 Sport Core PR #2 |
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| 5:30-6:30 pm | Kickboxing PR #2 Men's Boxing Upstairs |
Boot Camp PR #2 Men's Boxing Upstairs |
ZUMBA* w/Laura PR #1 & PR #2 |
Kickboxing PR #2 Men's Boxing Upstairs |
ZUMBA* w/Laura PR #1 & PR #2 |
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| 5:45-7:00 pm | Yoga PR #1 |
Yoga PR #1 |
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| 6:30-7:30 pm | ZUMBA* w/Paula PR #1 & PR #2 |
Pilates PR #2 |
Pilates PR #2 |
* ZUMBA REQUIRES A $10/MO FEE (for members only!!) 15 & older
Kids allowed in adult Zumba if accompanied by parent/guardian.
*** PR = Program Room *** - Program Rooms are located in the Boland Wellness Center. To access this area you will go down the hall from front desk and just go straight back. Rooms are on the left. To access the upstairs aerobic room go down hall and turn left at the racquetball courts and go left up the stairs. The room is all the way to the left around the corner. Can't miss it!
Specialty Classes
"Ditch the Routine, Join the Party."
$10 one month
Zumba monthly pass is good for any Zumba classes includes Aqua Zumba! Sat. @ 10 am in pool.
Copyright 2008 YMCA of Hannibal,
#1 YMCA Drive,Hannibal, MO 63401
Phone: 573.221.0586
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