Group Fitness

Masks are required at all times
Reservations can only be made 7 days in advance for members, 3 days in advance for non-members. $5.00 NO SHOW FEE
You must bring your own exercise mat and your own filled water bottle (we are upgrading the water fountains, but they will not be completed in time)
Small Group classes held in the fitness room are subject to a $10 no show fee — if you need to cancel a reservation, please call our front desk or email our Fitness Coordinator at hannah.thayer@cityoffederalway.com

Unlimited group fitness classes are free with your membership.

Schedule

Mon	Tues	Wed	Thur	Fri	Sat	Sun
6:30am Ride, Doug Gym	8:00am Power, Trisha Gym	8:30am Core, Trisha Gym	8:00am Power, Trisha Gym	6:30am Ride, Doug Gym	9:20am Power, Nate Gym	9:10am Ride, Sarah Gym
8:00am Centergy, Trisha Gym	9:20am Ride, Ada Gym	9:00am Zumba Toning®, Kim Group Ex. Room	9:20am Ride, Ada Gym	8:00am Active, Trisha Gym	10:35am Groove, Sarah Gym	10:30am Power, Janet Gym
9:00am Zumba Toning®, Kim Group Ex. Room		9:20am Fight, Trisha Gym		9:20am Centergy, Amy Gym
9:20am Active, Trisha Gym		10:00am Zumba®, Kim Group Ex. Room
12:15pm Power, Hannah Gym		12:15pm Power, Hannah Gym		12:15pm Power, Janet Gym


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5:35pm Power, Julie Gym	5:35pm Fight, Hannah Gym	5:35pm Power, Julie Gym	5:35pm Fight, Hannah Gym
	6:50pm Power, Nate Gym	6:50pm Centergy, Kelly Gym	6:50pm Power, Kaui Gym

We will Facebook live classes for members on our private Facebook page-please join us!

https://www.facebook.com/groups/2839833796109320

For more information:
Hannah Thayer, Fitness & Athletics Coordinator
Hannah.Thayer@cityoffederalway.com
253-835-6937

Free pass for non-members. Must print out to use.

Fitness Class Descriptions

From slow Latin rhythms to techno beats, you’ll find a class that matches your mood and fitness level.

SMALL GROUP TRAINING SESSIONS with Nicky

FitPro Training — Overview
The FitPro Training program has been strategically designed by Nicky to teach each participant how to properly conduct and produce exercises and to get fitness professional results in a shorter period of time. Each class is 60 minutes long and includes a warm up, strength training and cardio training that is muscle specific to prevent over training.
Friday’s classes will be specifically dedicated to your own personal flexibility needs.
Train Like The Pros
The FitPro method follows the optimum performance module taught by NASM to ensure the best scientifically backed results for each participant.
Learn. Practice. Perfect.
Learn how to do each exercise. Practice each exercise and then perfect the movements!
Class Participation Bonuses
Class participants can enjoy these sessions INCLUDED with their memberships, but Nicky has also compiled resources to ensure you’re getting the best out of her custom designed program! Fitness tests, at home workouts and more!

Group Fitness Training

Group Active® — gives you all the fitness training you need – cardio, strength, balance, and flexibility – in just one hour. Get stronger, fitter, and healthier with inspiring music, adjustable dumbbells, weight plates, body weight, and simple athletic movements. ACTIVATE YOUR LIFE!

Group Power® — Our most popular fitness class. This barbel program strengthens all your major muscles using squats, lunges, presses and curls.

Group Fight® — A fusion class of martial arts and boxing movements timed to modern music. Punch, Fight and smile as you define and shape your body with confidence.

Group Centergy® — will grow you longer and stronger with an invigorating 60-minute mind-body workout. It incorporates yoga and Pilates fundamentals with athletic training for balance, mobility, flexibility, and the core. Emotive music drives the experience as you breathe and sweat through this full-body fitness journey. REDEFINE YOUR SELF.

Group Ride® — Pedal in groups, roll over hills, chase the pack, climb mountains and spin your way to burning calories and strengthening your lower body. This 60 minute cycling program is geared for anyone who can ride a bike. Group Ride is a FWCC Member only class. No day pass visitors please.

Group Blast® — Get your cardio fix with 60 minutes of step training. Improve your fitness, agility, balance and strength with athletic exercises that utilize the step in dynamic new ways. The exciting music and group experience will get your heart pounding and your sweat pouring. Have a blast with Group Blast!

Group Core® — Train like an athlete in 30 action-packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and give you ripped abs! Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform—all to challenge you like never before.

Group Groove® — Group Groove is great for those that might think exercise is a bit too serious and prefer to smile, scream, and sweat their way to getting fitter and healthier. If you always tap your foot or wiggle your hips when you hear music, or if you want your hour of exercise to fly by, well then, Groove is for you!

Zumba® — We take the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

ZUMBA GOLD® — Perfect For Active older adults who are looking for a modified Zumba® class that recreates the original moves you love at a lower-intensity. How It Works — The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong.

Low Impact Circuit® — Combine fun with fitness to increase cardiovascular and muscular endurance with a standing and mat focused circuit workout. Strength work combined with low impact exercises. This circuit is designed for all ages and fitness levels. Exercises will be done both standing and on the ground using equipment such as TRX Bands, Kettlebells, Bosu Balls and free weights. This class is included in all memberships.

Chair Yoga® —is a universal class designed specifically to target balance, range of movement, muscular endurance, restorative breathing and mind-body integration improvement.

Smart Start —This is a great class for the beginner, those with limited mobility, or those who are getting back into exercise after an illness or injury. Designed for ages 65+ but everyone is welcome. Includes cardio and strength circuits. You can learn the routine and progress at your own comfort level. Open to all membership types.

SilverSneakers Classic ® — is a universal class designed to improve agility, balance, coordination and activities for daily living skills to increase participants’ functional capacities.

Traditional Yoga—Let it flow slow and low in this interdisciplinary yoga practice. You can expect to improve flexibility, balance and lower stress with regular attendance.

Hannah Thayer, Fitness & Athletics Coordinator
hannah.thayer@cityoffederalway.com
253-835-6937

Smart Start — SilverSneakers

For those that have been missing your Smart Start work out follow along with the video below. Be sure to click the enlarge button on the bottom right to fill your screen. Press the “esc” button to go back to the smaller screen.