SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

*INDOOR CYCLING 7:30AM; CS; Tony VINYASA YOGA 9:45AM; GE; Mabel 75 MIN; II-III

KEY FD = Front Desk GE = Group Ex Studio TS = Training Studio CS = Cycle Studio GYM = Gymnasium TC - Tennis Courts

*Indoor Cycle: First class? Arrive 5-10 min early for help fitting your bike **Cardio Tennis: Must sign up at the Front Desk or bacbookings.com ***Smart Start: Sign up at Front Desk at least one day in advance

*INDOOR CYCLING 5:30AM; CS; Katie BODYPUMP 5:30AM; GE; Virtual BODYFLOW 6:30AM; GE; Virtual Cardio/Strength Intervals 8AM; GE; Carly *INDOOR CYCLING 8:45AM; CS; Kevin BODY BLAST 9:15AM; GE; Marie VINYASA YOGA 10:30AM; GE; Frank; I-II ZUMBA® GOLD 12:15PM; GE; Pamela 45 MIN DROP-IN PICKLEBALL 1-2:30PM; GYM BARRE 6PM; GE; Angie; I-II

POWER YOGA 5:30AM; TS; Krystal; III+ GRIT 7AM; GE; Virtual MAT PILATES 8:30AM; GE; Danielle I-III *INDOOR CYCLING 8:45AM; CS; Shea HATHA YOGA 9:45AM; GE; Mary-Kate; I-III BODYFLOW 11AM; Ge; Virtual SilverSneakers® Classic 12:15PM; GE; Pam 45 MIN

DROP-IN PICKLEBALL 1-2:30PM; GYM ***SMART START 1PM; FD; Staff

GRIT 5:30PM; GE; Virtual 30 MIN *INDOOR CYCLING 6PM; CS; Katie 45 MIN EVENING FLOW YOGA 6:45PM; GE; Frank; I-II

*INDOOR CYCLING 5:30AM; CS; Kevin BODYPUMP 5:30AM; GE; Virtual BODYFLOW 6:30AM; GE; Virtual Cardio/Strength Intervals 8AM; GE; Carly *INDOOR CYCLING 8:45AM; CS; Maureen ***SMART START 9AM; FD; Staff BODY BLAST 9:15AM; GE; Marie YOGA for the Rest of Us 10:30AM; GE; Jeff; I-II SENIOR FIT YOGA 12:15PM; GE; Jeff 45 MIN DROP-IN PICKLEBALL 1-2:30PM; GYM BARRE 6PM; GE; Angie; I-II

POWER YOGA 5:30AM; TS; Krystal; III+ GRIT 7AM; GE; Virtual **CARDIO TENNIS 8AM; TC; 45MIN BARRE 8:30AM ; GE; Angie I-III HATHA YOGA 9:45AM; GE; Mabel I-III BODYFLOW 11AM; Ge; Virtual SilverSneakers® Classic 12:15PM; GE; Pamela 45 MIN DROP-IN PICKLEBALL 1-2:30PM; GYM GRIT 5:30PM; GE; Virtual 30 MIN

EVENING FLOW YOGA 6:45PM; GE; Frank; I-II

*INDOOR CYCLING 5:30AM; CS; Tony BODYPUMP 5:30AM; GE; Virtual BODYCOMBAT 6:30AM; GE; Virtual *CYCLE ARMS & INTERVALS 8:45AM; CS; Maureen/Shea 45 MINS CARDIO KICK 9:15AM; GE; Carly YIN YOGA 10:30AM; GE; Sara I-II+ DROP-IN PICKLEBALL 1-2:30PM; GYM SH’BAM 6PM; GE; Virtual 30 MIN

CXWORK 6:30PM;GE; Virtual 30 MIN

*INDOOR CYCLING 7:30AM; CS; Kevin **CARDIO TENNIS 8AM; TC; 45 MIN MAT PILATES 8:30AM; GE; Danielle; I-II VINYASA YOGA 9:45AM; GE; Heidi/Staff 75 MIN; II-III SH’BAM 12PM; GE; Virtual 45 MIN

***SMART START 12PM; FD; Staff

NEW DAY!

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

BOOTCAMP Mon/Wed 8AM; GYM; Marie HIIT BOXING Mon/Fri 9:15AM; GYM; Castor

HIIT BOXING Mon/Wed

BAC 101Katherine 11AM; TS; Katherine HIIT BOOTCAMP 6:45PM; GYM; Ben; Castor

HIIT STRENGTH Tue/Thu 5:30AM; GYM; Danny HIIT STRENGTH Tue/Thu 9AM; GYM; Danny

HIIT STRENGTH Tue/Thu 10:30AM; GYM; Danny

BOOTCAMP Mon/Wed 8AM; GYM; Marie

FIGHT TO BE FIT Wed/Fri 10:30AM; TS; Marie

GYM; Marie BAC 101; Katherine 11am; TS; Katherine BOXING FOR LIFE Wed/Fri 12:15PM; TS; Marie

HIIT BOOTCAMP 6:45PM; GYM; Ben; Castor PM;

HIIT STRENGTH Tue/Thu 5:30AM; GYM; Danny HIIT STRENGTH Tue/Thu 9AM; GYM; Danny HIIT STRENGTH Tue/Thu 10:30AM; GYM; Danny

BOOTCAMP Mon/Wed 8AM; GYM; Marie

TRX TRAINING Wed/Fri 10:15AM; GYM; Marie FIGHT TO BE FIT Wed/Fri 10:30AM; TS; Marie

BOXING FOR LIFE Wed/Fri 12:15PM; TS; Marie

Nov-Dec Session: November 4 - December 20

$129/class session

Sign up at the Front Desk or visit www.bainbridgeac.com > Online Class Sign-Ups.

Where Do I Even Begin?

Fitness 101 - Maybe you just joined BAC, or have been a member for years and never have found a routine to get you motivated. These classes will introduce you to the basics of group training, learning the fundamentals of functional training exercises.

Fitness 201 - Have you been exercising but not getting yourself out of your comfort zone? These classes are geared to take your workouts up a notch by teaching you new exercises to push yourself beyond what you’re used to doing.

Fitness 301 - Our Fitness 301 Small Group Training classes will introduce you to High Intensity Interval Training. All levels of fitness are welcome, but be prepared to work hard!

NEW!

NEW!

NEW TIME!

NEW TIME!

Complimentary Group Exercise Classes Aqua Fit: Stay cool in the water with a low-impact, high-intensity cardio workout. Upbeat music will keep you moving against the resistance of the water and working each muscle group. Want to work harder? Select the fast-paced modifications for even more resistance.

Barre: A 60 min class that targets the core, legs, glutes, and arms. Full body toning, with plenty of stretching, and no impact. May utilize, bands, ball, barre, stability ball, and hand weights. A combination of Pilates, Yoga and Ballet. All levels welcome.

Body Blast: Feel the burn head to toe. You will work with various cardio and strength equipment to work yourself into the zone of no return. Expect to run, jump and to do plyometric moves. Modifications are given by instructors. All levels welcome.

Cardio Kick: Step into a full body workout and you’ll punch and kick your way to fitness. This high-energy martial-arts inspired workout is non-contact and there are no complex moves to master. A mix of cardio and strength, boxing inspired moves will motivate you to make the most of every round. Cardio Tennis: Come join us for a workout that will burn 700-1,000 calories an hour! It’s a fun and high energy way of working out and all levels can participate in this class. The main focus is to sweat and have fun! ALL BAC members (Fitness and Tennis) are welcome in this class. Must sign up at Front Desk or bacbookings.com.

Cardio/Strength Intervals: Jump-start your day with a high-intensity interval workout! Enjoy a total body workout with a focus on toning and resistance using varied equipment and intervals. All levels welcome.

Cycle Intervals & Arms: High Intensity Cycling Intervals mixed with band work off the bike. We incorporate fitness bands for a total body workout and the express format will get you maximum benefit in less time. Come warmed up and ready to hit it!

Evening Flow Yoga: A class in which Hatha yoga postures are sequenced to allow a warm up and fluid flow movement from one asana to the next with options for begin-ners to experienced students. A pleasant way to end the day by creating more ease in the body and taking time to settle and feel poses. Level I—II.

Hatha Yoga: The most widely practiced yoga in America, hatha uses postures, breathing and meditation with the goal of bringing about a sound, healthy body and a clear, peaceful mind. All levels welcome.

Indoor Cycling: This class offers drills that incorporate speed work, intervals and simulated climbing. Training programs are designed to challenge the experienced rider while remaining suitable for both the recreational and novice rider. All levels welcome.

Mat Pilates: Designed with the beginner in mind, this class will slowly take you through the basic pr inciples, vocabulary and exercises of Pilates. Modifications will be demonstrated and goals of each exercise explained. No previous Pilates experience necessary.

Pickleball: Drop-in with your friends or join in a group for unsupervised Pickleball play. All levels welcome.

Power Yoga: Feel the heat in this dynamic and challenging flow class that blends several styles of yoga to balance mind and body, strength and flexibility, endurance and relaxation. While modifications are offered to ensure each student’s safety and success, prior yoga experience is recommended. Level II–III+.

Senior Fit Yoga: Yoga focused on senior members to maintain fitness and flexibility. All levels welcome.

Silver Sneakers® Classic: Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support. All levels welcome.

Vinyasa Flow Yoga: Balanced Hatha Yoga, breath and movement are synchronized within and between postures (Asanya). Special attention is paid to alignment, lines of energy, bandha, and breathing techniques (Pranayama) Level I—II.

Yin Flow Yoga: The practice of yin yoga is performed to regulate the flow of energy in the body. Yin yoga primarily stretch the connective tissues in the hips, thighs and lower spine. Yin yoga asana practice is beneficial to wide variety of people. Level II– III.

Yoga for the Rest of Us: A simplified flow of Hatha yoga, breath and movement conscious of those new to yoga. Level I.

ZUMBA® Gold: Zumba, created by Bento Perez, is a fusion of Latin dance with dynamic music, geared towards active older adults. Try out those two left feet! No dance experience needed. All levels welcome.

Les Mills™ Virtual Classes

BODYCOMBAT: Step into a BODYCOMBAT workout and you’ll punch and kick your way to fitness. This high-energy martial-arts inspired workout is non-contact and

there are no complex moves to master. A mix of cardio and strength, BODYCOMBAT will motivate you to make the most of every round.

BODYFLOW: Ideal for anyone and everyone, BODYFLOW is a yoga-based class that will improve your mind, your body and your life. You will stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates, and strengthen your entire body and leave the class feeling calm and centered.

BODYPUMP: Get lean, build strength and tone muscles with BODYPUMP, a group-based class using the body bar or hand weights to work all your major muscle groups. This original LES MILLS™ strength class will sculpt, tone and strengthen your entire body fast.

CXWORK: This class is all about building core strength, improving functional fitness of the abdominals, mid-section, and glutes, as well as working the cross-slings, which run from the upper to lower body. Basically, CXWORK , a 30 min class format, targets everything from the mid-thigh up to the shoulders.

GRIT ™ Strength: A 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle.

SH’BAM: The ultimate fun and sociable way to turn dance into exercise. Each 30-45-minute class is vibrant, unique and varied, featuring chart-topping popular hits and simple but seriously hot dance moves. SH’BAM is the perfect way to shape up and let out your inner star -- even if you're dance challenged.

Fee-Based Small Group Training Classes

BAC 101: Learn the basics of developing a well-rounded workout that will help you learn proper form to keep your workouts safe and effective. This is a great way to connect with others and to foster “accountability partners”.

Boxing for Life: Whether it is Parkinson’s, Muscular Dystrophy, stroke patients, or other limitations, Boxing for Life gives hope to those of a special population by improving quality of life through challenging the deterioration of motor skills and range of motion.

HIIT Strength: Incorporating traditional barbell training and a variety of equipment into a HIIT format (High Intensity Interval Training), this class will help you gain strength and increase confidence in the weight room. Focusing on the four main lifts, (squats, deadlifts, shoulder press, and pull ups), this class will truly take your workouts up a notch.

HIIT Boot Camp: This High Intensity Interval Training class is designed to improve your strength and conditioning through a variety of punching combinations and boxing specific exercises. The class will include work and recovery intervals to best increase your power, while offering form correction and technique.

TRX Suspension Training: Utilize the strong, versatile TRX® straps to leverage individual bodyweight into hundreds of safe exercises that build power, strength, flexibility and balance.