THE W: FITNESS PROGRAMS

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The W 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 front desk)
***Denotes Senior Level Fitness Classes Offered

Freshman 15 NEW!! 
This student led class will be instructed by our very own student’s from the fitness management major and is FREE to all W members, faculty/staff, and students! This class will provide a variety of exercises ranging, but not limited to, strength, core, yoga, and cycling to give you a full body workout. The variety of classes offered during this time will keep you motivated to lose that ‘Freshman 15!’ A schedule will be posted so you can plan ahead for the type of training to be expected. This fitness class held during campus community hour to avoid any excuses on attendance! Help spread the word and support our student instructors! 

Body Blast  
Want to kick-start your day off 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.

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.

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.

Hard Core (30 min) NEW!
Looking for a quick upbeat workout that focuses primarily on your core stabilizing muscles? Look no further in this 30 minute class targeting every angle of your abdominals, glutes, inner thighs, and more! This class will provide a high intensity workout of the core- great for a warm up or a final finish from your workout! 

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. Closed toe shoes are required for safety purposes. 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 and massage sticks 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.

Vinyasa Flow Yoga 
Are you looking for a yoga class to get your day started? This creative yoga practice will keep you energized as you learn to move in and out of poses with grace and strength.

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 Fitness Classes Offered

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 ***
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.

Knight Waves (NEW)
Designed for lap swimmers, triathletes, and elite swimmers 18 years or older, this class will allow you to continue to develop stroke mechanics, enhance your overall cardiovascular fitness, and build strength, balance, and flexibility — all while having fun. The class also will include video feedback and drill review sessions. 

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. An instructor is there to help you with workout ideas, or you can bring your own choreography for a fun workout!

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

Cycling
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. VIEW OVERVIEW VIDEO >>

Cycles, Strength, Core (CSC)
This new format for the early morning cycling class will take riders on a fitness journey towards achieving their goals! The M-W 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!

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

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. 

Body In Balance NEW!
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.

B.Y.O.B.: Bring Your Own Baby NEW!
No daycare? No problem! Enjoy a variety of exercises for a full body workout designed for you and your baby in mind. Interaction with your child(ren) while working out can spark your inner youth and entertainment for your baby. This class will leave everyone healthier and wanting an afternoon nap! Children of all ages 6 months and up are welcome!

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 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 obstacle courses, weight lifting, Tabata and other high intensity interval training (HIIT) drills, partner work, Pilates, and more. This class is best for intermediate to advanced participants.

Hard Core: Pilates Mat (30 min) NEW! 
Are you looking to obtain long, lean muscles while improving strength, flexibility, and stability? Then this class is for you! A blend of core work and Pilates will leave you feeling tight in energized in just 30 minutes!

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 while going through a high-intensity, high-motivation total body workout. This class is for all fitness levels.

Power Hour 
Get the most bang for your buck with this high intensity course. Working at a moderate to high level of intensity, you will surely leave with your time well spent! A variety of exercises to increase strength and definition will include bursts of cardio and combination exercises to get your heart rate up; packing in a complete total body workout in one hour.

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 Fusion
We are bringing back an oldie but goodie with TRX Fit Fusion. This class combines TRX and kettle bells for a high-fat-burning workout that provides participants with both strength and cardio training.

Walk-n-Talk ***
This all ages program meets Monday through Friday, 5:00 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. Update 11.22.16 (Guest paying for unlimited classes may add Walk N Talk as a class, fee is $35/month for unlimited classes and includes Walk-n-Talk, Monday through Friday, 5:00 a.m.-9 a.m.

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.

Intensity Boot Camp (formerly FXT) 
Intensity Boot Camp 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: Jan. 7-March 16
Days: Monday/Tuesday/Thursday/Friday 
Fee : $100 member or student, $135 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: Jan. 7-March 16
Days: Monday/Tuesday/Thursday/Friday
Fee : $135 member or student, $184 guests
Register: At the Welcome Desk 

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: Jan. 7-March 16
Days: Monday/Tuesday/Thursday/Friday 
Fee : $100 member or student, $155 guests
Days: Monday/Tuesday/Thursday/Friday
Times: 5-6 a.m. 
Location: Strength and conditioning room (upper level of The W)
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

Triathlon Swim Clinic  
Triathletes Allie Bachelder, Janet McCullough (USA Swimming Certified oach) and Carrie Tysdahl (USAT certified coach) will provide specialized instruction for skilled and advanced level swimmers ages 9 and up to help improve speed, endurance and efficie y. Triathlon experience is not required. This 4 hour clinic includes drill review, video feedback, speed drills, and Master-level drills. Click here to learn more about the TriByKnight Triathlon on May 4, 2019.

Date: Saturday, Jan. 26, 2019
Time: 8 a.m.-noon
Fee : $50 member, $75 guests, $25 student
Register: At the Welcome Desk

TRX Fit Fusion 
Are you looking for something that will improve your overall fitness? Come to our TRX Fit Fusion and experience the combination of TRX and kettlebells for a high-fat-burning workout! This unique fitness class provides participants with both strength and cardio training. If you are looking for something new and fun, this class is for you.

Dates: Dec. 3-21
Days/Time: Monday/Wednesday/Friday, 5:15-6:05 a.m. 
Fee: $25 member, $30 guest, $20 student
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.

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