THE W: FITNESS PROGRAMS

The W Home Button

Group Fitness Schedule
Members: $20 for 4 months or $7/month Guests: $130 for 4 months or $35/month

If you’re interested in a fitness class or a Waverly Health Center Therapy Pool class please call Toshia at 352-8715.
Fitness classes are each four-month sessions: Sept.-Dec., Jan.-April, May-Aug. 
Refund Policy

Click on a class type below to see options.

(Class locations may vary based on events posted at the Welcome Desk)
Denotes senior-level class

Barre Burner NEW! 
Feel the burn in this ballet-inspired fitness class sculpting muscles from head to toe. Isometric movements using hand weights and resistance balls target legs, glutes, abs, and arms while also utilizing the TRX for a total body workout.

Body Blast  
Want to kick-start your day with a blast? Let us take you through this highly motivated workout to help you reach your exercise goals! This class combines the benefits of a cardio workout, strength training, and flexibility into a well-rounded fitness class.

Body Blend: Yoga Mix (NEW)  
This class is a mixture of mind and body, incorporating exercises involving yoga, Pilates, core, balance, and self-myofascial release using a foam roller. Together, these exercises will provide mental and physical strength, leaving you balanced from head to toe. 

Cardio Dance 
A combination of choreographed dance steps and muscle-toning moves create one high-energy workout! In addition to this class, we will be adding a strength and toning portion to heighten your experience. Don’t worry—dance experience isn’t necessary.

Low-Impact Combo
This class is designed for the older individual who prefers to work at a lower intensity and/or the participant who is just getting started in an exercise program.

“No Floor” Yoga
This 40-minute yoga class uses seated and standing positions and chair support to increase flexibility, range of motion, muscular endurance, balance, and mobility. Participants will increase their total-body awareness through guided imagery and restorative breathing techniques that promote relaxation and mental clarity. This class is suitable for all fitness levels.

Rest and Recover (R&R) NEW! *** 
Take 30 minutes with us each week to pause, reflect, and stretch in our new rest and recover class. Enjoy utilizing foam rollers to help with myofascial release and increased mobility as well as deep breathing, flexibility, and balance exercises! This class is for all fitness levels.

Tai-chi Beginner/Immediate
Tai Chi is one of the most effective exercises for health and body originating in ancient China. The essential principles include mind integrated with the body and control of movements and breathing. Tai Chi can be a moving meditation as well as an integral exercise for all parts of the body and mind. It offers tranquility, may help you think more clearly, and improve your balance. Tai Chi Beginner will introduce participants to Phase I movements and requires six months to a year of mastering prior to entering Tai Chi Intermediate class.

Total Body Pilates 
Are you looking to obtain long, lean muscles while improving strength, flexibility, and stability? Then this class is for you—beginners and beyond. A blend of core work and Pilates will help sculpt your body and feel increased agility for everyday movements. 

TRX + Barre Express NEW! 
Take your workout to a new level in this beginning to moderate level fitness class. Utilizing the TRX and the barre to increase strength and maximize your range of motion, this class will allow each participant to grow confident in major functional movements. 

Yoga Flow 
Yoga Flow is a powerful, energetic form of yoga where participants fluidly move from one pose to the next while connecting their breathing to their movements. Every class includes relaxing meditation and essential oils. Whether you are new to yoga or a practiced yogi, this class is for you. 

Yoga Stretch 
Yoga stretch is for the individual who desires the flexibility, mental imagery, and relaxation most commonly associated with yoga. Allow this class to take you on a journey of the mind, body, and spirit! VIEW A VIDEO OVERVIEW >>

Denotes senior-level class

H2O Fitness/Deep H2O/H2O Combo 
Move and groove in the water for a great, highly motivated cardio class. Deep H2O classes are held in the deep end of the pool and offer additional intensity. All fitness levels. VIEW VIDEO OVERVIEW >>

H2O Senior – Shallow
This class is designed for seniors looking for an exercise program with the benefits of an aqua class. Cardio and body toning provide a safe and fun overall body workout.

Hydro HIIT
Make waves in this high energy aqua fitness class. Offering the benefits of a high intensity interval training class in the water- bursts of increased exertion levels followed by short bouts of rest. A great way to maximize your efforts in the water while burning calories, increasing heart rate, and toning the muscles without the pounding of the pavement. 

P3
This “personal party in the pool” allows you the benefit of working out on your own in the pool. Instructor notes are there to help you with workout ideas, or you can bring your own choreography for a fun workout!

Cycles, Strength, Core (CSC)
This early-morning cycling class will take riders on a fitness journey towards achieving their goals! The Monday and Wednesday rides combine dynamic cardio intervals, off-the-bike strength training, and core stability. Participants will be coached to improve overall strength and conditioning in one group fitness class!

Knight Rider: Cycling (NEW)
This indoor cycling class is for the learning and experienced outdoor riders. Inspired by the Wartburg College RAGBRAI team, Knight Rider is a class that can help you prepare for everything from an outdoor joy ride to a triathlon race. 

Road Trip: Cycling (NEW)This indoor cycling class is designed for beginners through experienced riders. It is great for the fitness enthusiast who wants a fast-paced, high-energy class, taking you on the road trip of a lifetime each class. Enjoy exploring along scenic routes using a great road trip playlist to motivate you.

(Class locations may vary based on events & posted at front desk)
***Denotes Senior Level Fitness Classes Offered

Body in Balance  
This class aims to improve joint mobility and muscle flexibility while also strengthening muscles. Utilizing a mixture of Pilates, yoga, and various stability exercises to increase equilibrium, one will enjoy bringing their body into balance. . 

Box Fusion
Whether you are just starting or a seasoned athlete, this high-intensity boxing circuit class, which fuses cardio, plyometric, and strength, can be modified to fit your needs. 

Circuit City
Keep your body guessing as this class takes you from one circuit to the next. If you like to explore, this is the class for you! Let us take you through a moderate- to high-intensity workout with varying exercises and stations so you can prepare your body for your next vacation city destination.

Combo Cardio 
This combination class incorporates both cardio and strength training, including but not limited to high/low step and kickboxing for a fun, highly motivated workout that keeps you moving! This class is for all fitness levels.

Forever Strong 
This class will increase your strength for everyday quality of life with functional movements emphasizing core, postural awareness, and balance. Exercises and principles from TRX, yoga, and strength training will be used, as well as a variety of other equipment. This class is for all fitness levels.

Fusion Fit 
Fusion Fit will keep your body guessing with different exercises every class, including weight lifting, Tabata and other high intensity interval training (HIIT) drills, cycling, and kickboxing. One can expect strength on Mondays, a cycling and strength mix on Wednesdays, and kickboxing on Fridays. This class is best for intermediate to advanced participants.

Kickboxing
This class is sure to get you moving! Learn basic fundamentals of kickboxing to tone and tighten your body. Traditional aerobic kickboxing and the use of mitts and kickboxing bags will increase strength and overall cardiovascular health. This class will help you get the body you want through a high-intensity, high-motivation total body workout. This class is for all fitness levels.

Power Hour 
Leave it all on the playing field with this hourlong class of powerful total-body exercises leaving you famished after every workout! This class is for the moderate to advanced fitness levels. 

Senior Body Toning
Tone your muscles and increase your strength while using a variety of equipment. Participants will leave class feeling great, knowing they are creating a toned body! This class best suites the need of beginner fitness levels.

TRX Fit
Join this early morning class for advanced workouts created for the TRX enthusiast. TRX-certified instructors will lead you through a series of challenging workouts while adding creative movements along the way. 

Walk-n-Talk
This all ages program meets Monday through Friday, 5 a.m.-9 a.m., for walking and weekly blood pressure checks. Twice-a-month educational briefings focus on senior-related health concerns. $10 a month. Guests paying for unlimited classes ($35/month for unlimited classes) may include Walk-n-Talk as a class.

Our specialty classes offer a more intense workout that will push you to a new level of fitness. Classes incorporate a variety of equipment and exercises. These classes are offered in sessions throughout the year and are open to members and guests. For more information call 352-8715.

Our fitness programs focus your efforts on functional movements that will help you in everyday life. Instructors will teach you the proper techniques for everything from the most basic movements to advanced exercises, testing you every step of the way with new workouts introduced daily. The flexible sessions and fun atmosphere will help you reach your personal wellness goals.

Athlete Within 
The Athlete Within is a strength-and-conditioning-based program that focuses heavily on learning new skills and mastering the proper technique of all barbell, kettlebell, and dumbbell lifts to build usable strength and endurance. Building your body stronger and faster to tackle anything life may throw at you has no age limit or skill level. Members new to the Athlete Within family will be taught everything they need to know to be successful and become stronger both physically and mentally by highly qualified coaches. 

Dates: June 10-Aug. 16
Days: Monday/Tuesday/Thursday/Friday 
Fee : $100 members, $155 guests, $75 students
Times: 5-6 a.m. Location: Strength and conditioning room (upper level of The W)
Register: At the Welcome Desk

SWAT  
Unleash your inner beast and train without limitations with SWAT, a course designed specifically for those who enjoy obstacle-based races and competitions. Adventure-seekers and extreme athletes alike will be challenged with a workout regimen that includes hill sprints, battle ropes, sand bag carries, tire flips, burpees, and more.

Date: June 10-Aug. 15
Days: Monday/Tuesday/Thursday
Time: 5:15-6:15 a.m., 5:30-6:30 p.m.
Fee : $84 member, $137 guests, $100 each when two guests register together
Register: At the Welcome Desk

Breakfast Break (NEW)
The inaugural Breakfast Break lecture series will provide education about and assessment of the muscle imbalances that affect movement and will cover the three components of the balance system and how they affect the risk for falls and fall prevention. Each participant will be assessed utilizing the Functional Movement Screen (FMS), which examines seven fundamental movements that are key to daily life and determines if those movement patterns are optimal, acceptable, or dysfunctional.  The FMS provides feedback about mobility and stability and how they work together for larger integrated functional movement. The testing then leads to a corrective exercise program.

In addition, individuals will have their balance systems tested, utilizing research-based clinical tests, which can help identify impairments and dysfunctions of the different components that govern our balance. This testing can help to design an exercise plan to address each individual’s movement and balance dysfunctions, which can help to improve functional mobility, reduce pain, improve motor control, prevent injuries, and reduce the risk of falls. 

The class will start with a Saturday morning series of testing, teaching, and instructing with corrective exercises that will carry over into the bi-weekly Body in Balance class, instructed by Heather Beam and Jon Wolff.

Dates: Saturdays, March 30-April 20
Fee : $20 member, $35 guests
Times: 9-10 a.m. 
Register: At the Welcome Desk or call 319-352-8311

Functional Fitness (formerly FXT) 
Functional Fitness is designed to challenge you, help you feel better, and get stronger. This program will include everything from kettlebells, TRX, and medicine balls to body weight exercises and kickboxing. Functional fitness training — designed to mimic and improve everyday movements — will be combined with cross training for an all-around, high-energy, fat-burning workout. 

Dates: March 25-May 31
Days: Monday/Tuesday/Thursday/Friday 
Fee : $100 member, $155 guests, $75 students 
Times: 5:15-6:15 a.m. and 6:15-7:15 p.m. 
Register: At the Welcome Desk

The Hybrid 
The Hybrid is a new option combining two days a week of Athlete Within with two days of FXT.  Build your own personalized “hybrid” class by choosing two days of FXT to attend including: TRX, kickboxing, cardio, or weights. Pair that with two days of Athlete Within’s barbell work specifically written for you, and you have the best of both worlds.

Dates: March 25-May 31
Days: Monday/Tuesday/Thursday/Friday
Fee : $135 member, $184 guests, $100 students
Register: At the Welcome Desk 

Delay the Disease
The W now offers group exercise for people with Parkinson’s. Delay the DiseaseTM is an evidenced-based fitness program designed to empower those living with Parkinson’s disease by optimizing their physical function and helping to delay the progression of symptoms. Developed by David Zid, BA, ACE, APG, and Jackie Russell, RN, BSN, CNOR, in Columbus, Ohio, this national wellness program is designed to retrain the mind and body. Participants report improvement in quality of life, regained ability to successfully manage the disease, and maintenance of independence. This program targets daily functional challenges and symptom-specific fitness agendas. Exercise plans are adapted to all levels of the disease, valuable to newly diagnosed and progressed states alike. Visit www.delaythedisease.com for additional information, seminars, and educational courses.

Date: Monthly class
Days: Monday/Wednesday/Friday
Time: 10-10:45 a.m.
Cost: $45 member, $60 guest (per month)
Register: The W Welcome Desk. Call Toshia Burrell at 352-8715 with questions.

Compass (Hosted in partnership with the Waverly Health Center) FULL
Compass-Guiding You Toward a Health Life will help participants establish and maintain longterm, healthy behavior changes through a personalized exercise plan; learning to manage the why, where, when, and how much of what they eat; looking at their nutrition habits and barriers to healthful eating; and building momentum through personal choice and lasting behavior changes. Each participant will have group and one-on-one attention from a dietitian, wellness coach, and personal trainer. 

Dates: Tuesdays, March 26-April 23
Fee : $85
Times: 5:30-6:30 p.m. 
Register: Call Amanda Ramthun at 319-483-1361

Turn Up! Yoga (NEW
Life is better upside down, at least in this yoga-inspired class! Participants will be trained in various skills that will help strengthen and improve their yoga inversions (head stands and hand stands). Turn up your confidence, focus, inner strength, and fitness with this six-week class.  

Dates: Jan. 22-Feb. 28
Days: Tuesday/Thursday 
Fee : $55 member, $70 guests, $10 drop-in 
Times: 4:45-5:35 p.m. 
Register: At the Welcome Desk

Triathlon Training  Accomplished triathle and experienced triathlon coach Carrie Tysdahl, and Janet McCullough, an accomplished triathlete and USA Swimming-certified coach and official, will lead workouts focused on swim technique, endurance training, brick training, run form and fitness, cycling skills, and power transitions. Nutrition basics also will be discussed. This class is designed for beginner through advanced athletes. Click here to learn more about the TriByKnight Triathlon on Saturday, May 4, 2019.

Dates: Feb. 13-May 1 
Days: Wednesdays, 6-8 p.m.
Fee : $150 member, $200 guests, $80 student
Register: At the Welcome Desk

Fitness Area Orientation
Need assistance learning the machines? Need guidance on a basic workout plan? Let us help teach you the equipment in the fitness area, whether you need full instruction or a review. Schedule an appointment with Toshia Burrell (319-352-8715).

Waverly Health Center Therapy Pool Classes
WHC Therapy Pool Schedule
(3 class maximum per week)
W Member: $20 for 4 months or $7/month
Guests: $130 for 4 months or $35/month