Fitness Calendar - MWR Fort Leonard Wood

Sun Mon Tue Wed Thu Fri Sat
Visit All of Our Great
Instructors. Class Descriptions
are listed on
the back of schedule
1
0845 Zumba I
1015 Aqua Zumba I
2
1330 Zumba JW
3***0600 Spinterval VS
0900 Body Blast KC
1030 L.I.T. KC
**1200 RIP KS
1700 Fast Blast KS
4
0900 Spinterval KS
1200 Cardio & Core KS
1645 RIP AD
1800 HIIT KS
5**0600 SpInterval VS
0900 Body Blast KS
0900 Aqua Splash KC
1030 Flow Fusion KC
1145 Zumba M
1700 REV (Spin) AD
1700 FAST Blast KS
1745 Zumba G
1800 Aqua Zumba I
6 0900 Spinterval KS
0900 Kickboxing KC
1030 L.I.T. KC
1200 HIIT KS
1645 RIP AD
1800 Zumba JW
7
***0600 Spinterval VS
0900 Body Blast KC
1000 Zumba M
1200 Fab Friday KS
1745 Zumba G
8
0845 Zumba I
1000 Body Blast KC
1015 Aqua Zumba I
1000 Super Saturday Spin
KS
9
1330 Zumba G
10***0600 Spinterval VS
0900 Body Blast KC
1030 L.I.T. KC
**1200 RIP KS
1700 Fast Blast KS
1745 Zumba G
11
0900 Spinterval KS
1200 Cardio & Core KS
1645 RIP AD
1800 HIIT KS
12**0600 SpInterval VS
0900 Body Blast KS
0900 Aqua Splash KC
1030 Flow Fusion KC
1145 Zumba M
1700 REV (Spin) AD
1700 Fast Blast KS
1745 Zumba G
1800 Aqua Zumba I
13 0900 Spinterval KS
0900 Kickboxing KC
1030 L.I.T. KC
1200 HIIT KS
1645 RIP AD
***1800 Zumba Demo K
14
0900 Body Blast KC
1000 Zumba M
1200 Fab Friday KS
15
0845 Zumba I
1015 Aqua Zumba I
16 17
0900 Body Blast KC
1030 L.I.T. KC
**1200 RIP KS
1700 Fast Blast KS
1745 Zumba G
18
0900 Spinterval KS
1200 Cardio & Core KS
1645 RIP AD
1800 HIIT KS
19 0900 Body Blast KS
0900 Aqua Splash KC
1030 Flow Fusion KC
1145 Zumba M
1700 REV (Spin) AD
1700 Fast Blast KS
1745 Zumba G
1800 Aqua Zumba I
20
0900 Kickboxing KC
1030 L.I.T. KC
1645 RIP AD
1800 Zumba JW
21
0900 Body Blast KC
1000 Zumba M
1745 Zumba G
22
0845 Zumba I
1000 Body Blast KC
1015 Aqua Zumba I
0900 Super Saturday Spin
AD
23
1330 Zumba G
24***0600 Spinterval VS
0900 Body Blast KC
1030 L.I.T. KC
1145 Zumba M
1745 Zumba G
25
1645 RIP AD
1800 Zumba JW
26***0600 SpInterval VS
0900 Body Blast KC
1030 Aqua Splash KC
1145 Zumba M
1700 REV (Spin) AD
1745 Zumba G
1800 Aqua Zumba I
27
0900 Kickboxing KC
1030 L.I.T. KC
1645 RIP AD
1800 Zumba JW
28
***0600 Spinterval VS
0900 Body Blast KC
1000 Zumba M
1745 Zumba G
29
Stars & Stripes Zumba
Party 0900-1100 $5.00
AD,G,I,J,M (Gym Floor)
30
1330 Zumba G
***DEMOS ARE
FREE TO PATRONS
All classes are ONLY
one hour unless you are
participating in HIIT
(45 MIN) and Fast
Blast (30 MIN)
ALL INDOOR CYCLING
CLASSES HELD AT
SPECKER
Prices:
$2/class walk-in
Punch Card:
$18 for 10 Classes
$34 for 20 Classes
$50 for 30
AD-Alfreda Karen-K
G-Gwen
VS– Violetta
I-Ina
JW-Jacques
KS-Kelly
KC-Kirstan
M-Meleena

BODY BLAST—Body blasting, Fat blasting class for all levels. A boot camp for the entire body-balls, kettle bells, sports drills, core work and more! Fun upbeat
class!! Dig deep for this one- you will burn fat, increase strength and see changes in your body and your fitness! (INTERMEDIATE TO ADVANCE)
TABATA BLAST— Cardio Concentration (40 min) This high-intensity interval training is becoming the go-to workout for athletes & celebs. It may be one of the
toughest cardio workouts of your life - But it's worth it. Doing as little as 4 minutes (or one "Tabata") can increase your aerobic capacity, anaerobic capacity, VO2 max,
resting metabolic rate, and can help you burn more fat. That's right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.
Come get your Tabata on – Body Blast style! Solid warm up, 4 tabatas and cool down. **Not recommended for people with history of stroke or heart attacks *** ( IN-
TERMEDIATE TO ADVANCE)
FAST BLAST-- What if being too busy to work out was no longer an excuse What if you could get an effective workout in 30 minutes a day This is your class! This
workout features, in rapid succession (little or no rest) short bursts of strength, cardio, and abs, and a cool-down. Fast BLAST will transition between strength, which
can feature classic moves like pushups or reps with small weights, and cardio, and then between cardio and abs. The pacing will help guarantee a FAST FAT BLAST
and get participants toned much faster than traditional split set regimens. Everyone attending this class should be able to do jumping jacks, hold their body in a wall sit
for 30 seconds and consider themselves in-termediate to advanced. Beginners welcome but those on profile/injured or those beginners in need of an abundant amount of
special modifications should opt for personal training or a beginning level class.
RIP—60 minute barbell program for able-bodied men and women of all ages and all fitness levels. Matching movement to music and using traditional strength training
allows participants to work at their own level. This is the perfect tool for students looking to strengthen, tone and sculpt their body (ALL LEVELS)
Spin– 30-60mins of power that is full of cyclic "spinergy"! With a motivating instructor and awesome music, enjoy sprinting, climbing, jogging, jumping and rolling
hills all on an indoor stationary bike powered only by you! This class is open to anyone that is not afraid to sweat! (ALL LEVELS)
Zumba- features exotic rhythms set to high-energy Latin and international beats. Before you know it, you're getting fit and your energy levels are soaring!
There’s no other fitness class like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating! With this class no matter what shape or fitness level your
currently at, this class is for you! (ALL LEVELS)
Aqua Zumba— Everything you love about Zumba (on land) but in the water! It also features exotic rhythms set to high-energy Latin and international beats. Before
you know it, you're getting fit and your energy levels are soaring! There’s no other fitness class like a Zumba Fitness-Party.
WAR— (Cardio Kick) It's not just a class. It's a WAR on obesity and inactivity. WAR gets you off the couch, out of your office, and into an exhilarating total body
workout where a fusion of martial arts meets chart-topping music. Lace up and be prepared to kick fat cells in the gut, knockout stress, and win the war on gaining
strength, heart-lung function and flexibility. Get on the battlefield. Become Armed & Dangerous! (ALL LEVELS)
Revolution(REV) is a 60-minute cycling program tailor-made for anyone who can ride a bike. Ride over hills, sprint in the flats, break away from the peloton, and do
interval training. Revolution matches proven riding principles and music to resistance levels, riding speeds and positions to maximize cardio training while having fun.
(ALL LEVELS)
Kickboxing— Combination of boxing, kickboxing, martial arts movements and traditional aerobics skills. Increase strength, flexibility, speed and coordination all
while burning large amounts of calories! (ALL LEVELS)
Low Impact Training (L.I.T.) — Low Impact Training is the class for anyone whos just getting started working out, active older adults, pregnant, has physical limitations
or just wants/ needs a low intensity class. We use light weights, and other basic equipment. All fitness levels are welcome!
HIIT — This class incorporates the best of cardio exercise and sculpting moves. High Intensity Interval Training is designed to strengthen the cardio vascular system
while work-ing fast-twitch muscle fibers and burning fat. It’s guaranteed to increase your cardio endurance as well as your muscle definition. This fast moving workout
conditions your cardio-vascular system and nearly every muscle group in your body! It’s perfect for intermediate through advanced levels (INTERMEDIATE TO AD-
VANCE)
FLOW Fusion — Flow Fusion provides you with the popular non impact workout that will take your body to the next level. Keep your body in constant motion with a
variety of squats, lunges, kicks and more…then cut those muscles the right way with muscle sequencing and compound multi-joint muscular movements .
Aqua Splash– A great cardio workout in the water for all fitness levels. Come see why water aerobics is great for toning and sure to help you get a great workout if you
have an injury with Low Impact moves.
All equipment is provided on a first come first serve basis. All classes are subject to change or may be cancelled or instructor substituted.
All classes are one hour ONLY!!!! Fast Blast is 30 minutes and HIIT is 45 minutes. ALL CLASSES WILL END ON
TIME!!!