THE W: FITNESS PROGRAMS

The W Home Button

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 Sheila at 352-8249.
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
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.

Cardio Core: HIIT 
This 30 minute class will target your heart rate and core strength in a fast-paced and high intensity interval training class. Instructors will utilize our newest equipment—Penalty Box Fitness—to engage mostly body weight activities involving agility, strength, and core workouts. Progressions of Tabata and AMRAP style programming will be offered weekly to provide gains in recovery time, strength, and overall core balance.

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.

Mindfulness Power Flow Yoga NEW 
This intermediate to advanced class will take you to the next yoga level. Incorporating many additional variations of advanced movements, this class will challenge you past your comfort zone. Instructors will incorporate mindfulness practices throughout your yoga experience to promote inner peace, tranquility, and balance. 

“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.

Power Dance NEW 
Aerobic dance class with fresh choreography to current, throwback, and world beats. This class also includes some ballet-inspired toning and occasional routine sequence challenges. When you want to geting in a good workout without it feeling like work, join us for Power Dance. 

Strong to the Core
Using the principles of mat Pilates, this 30-minute express class focuses on developing muscular strength, endurance, and flexibility in the core—the abdominals, lower back, and glutes; improving postural alignment and spinal health; creating long, lean muscles; and developing a stronger mind/body connection. Designed for the person who has not tried Pilates and wants to begin to learn the fundamentals, this class is a great way to improve how you look and feel. 

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.

Tight & Tone
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 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

Aqua Yoga NEW
Add a unique challenge by adding yoga to the water! Enjoy this experience of movement and stability of your mind, body, and soul as the waves contributes to promoting balance, control, strength, and body/mind awareness. 

Extended Swim
This pool time allows you the benefti 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 in the water. 

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. 

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
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. 

Rhythm Ride: Cycling NEW
This class is great for the fitness enthusiast who wants a fast-paced, high-energy class and who loves to listen to music. Our instructors will take you on a music journey, even offering requests for playlists and genres for your favorite music artists. Allow the music to move you along as you cycle without realizing you’ve completed a high-level workout! This indoor cycling class is designed for beginners through experienced riders.

(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. 

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.

Full Body Recovery (30 minutes)
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. 

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.

Step Up
Step up your fitness with this step aerobics class! Great for all ages and fitness levels, especially beginners and seniors, this low-impact aerobics class will challenge eye-hand coordination while adding upper and lower body strength and balance. Challenge the mind and body while having fun stepping to the music. 

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: March 30-May 22
Days: Monday/Tuesday/Thursday/Friday 
Times: 5-6 a.m. 
Fee : $80 members, $125 guests or $100 each if two guests register together, $60 students
Register: At the Welcome Desk

Functional Fitness 
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 30-May 22
Days: Monday/Tuesday/Thursday/Friday
Times: 5:15-6:15 a.m. and 5:30-6:30 p.m. 
Fee : $80 member, $125 guests, $60 students, $100 each if two guests register together  
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 30-May 22
Days: Monday/Tuesday/Thursday/Friday
Fee : $105 member, $145 guests, $80 students, $120 each if two or more guests register together
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 2, 2020.
Dates: Feb. 12-April 29 
Days: Wednesdays, 6-8 p.m.
Code: TRI12
Fee : $150 member, $250 guests, $80 student
Register: At the Welcome Desk

Triathlon Swim Clinic  
Triathletes Allie Bachelder, Janet McCullough (USA Swimming Certified Coach), and Carrie Tysdahl (USAT certified coach) will provide specialized instruction for skilled and advanced swimmers ages 9 and up to help improve speed, endurance and efficiency. Triathlon experience is not required. Clinic includes: Drill review, video feedback, speed drills and master-level drills. Click here to learn more about the TriByKnight Triathlon on Saturday, May 2, 2020.
Date: Jan. 18
Time: 8 a.m.-noon
Code: TRI
Fee : $50 member, $75 guests, $35 Wartburg 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.

Tai Chi and Chair Yoga (NEW)
Combining tai chi and chair yoga, this pilot program integrates mind and body through control of movement and breath. It is a great opportunity to slow down and disengage from your busy schedule and screens! 
Dates: Sept. 7-Oct. 9
Days: Monday/Wednesday 
Fee : $20 members, $30 guests
Times: 5:15-6 p.m. 
Drop-in rate: $5 per class
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. 

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