Interval Conditioning TORCH...Burn more calories and take advantage of the SCIENCE behind high...
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Columbia Athletic Clubs - Pine Lake 2930 228th Ave. NE • Sammamish, WA 98075 www.columbiaathletic.com Interval Conditioning A course tailored to the fitness enthusiast and anyone looking for a tremendous workout. The focus of the course will be multi-plane athletic strength and conditioning. You can expect these exercises to increase your athletic and weekend warrior performance. The course will be held on the fitness floor and incorporate neurological, strength and cardiovascular training. The class will include cutting edge exercises in a supportive goal setting environment. Day: Mondays, 8:30 – 9:30am TRX Tennis Training A tennis specific TRX training program for young athletes ages 12 through 16. We will help junior tennis athletes through their essential period of muscle development by building healthy technique. This is an excellent TRX based program to complement the CAC Pine Lake junior tennis skills camps. Our strength and conditioning coach has all the tools to help your athlete excel in their next tennis season. Day: Fridays, 4 – 4:45pm Tread & Barre Tread and Barre is a 60 minute small group treadmill and barre training workout set to music and is designed for all fitness levels. Each workout will be different with alternating treadmill and barre segments using various equipment. Not a runner? That’s ok - walkers are welcome. You will vary your speeds and incline throughout the workout and get a trainer’s attention to detail with your form! Barre is strength endurance and a combination of functional training, pilates, ballet, and yoga. Day: Tuesdays, 10 – 11pm TORCH Small group training based on science to help you reap exercise gold in the shortest amount of time. Are you wasting time at the gym? Do you feel stuck in the same routine? Have you hit a plateau? Time is money; don’t miss our 6-week, 3x/week, 45 minute Hiit/Steady state HR course individualized to maximize your results in the shortest amount of time. Burn more calories and take advantage of the SCIENCE behind high intensity interval training. Expertly planned Hiit combined with steady state heart rate training engineered to burn max calories for up to 36 hours after workouts. Calorie burn is the least of the benefits, Hiit has been proven to torch belly fat while preserving muscle mass, improve: cholesterol profiles, Glucose management, Aerobic and Anaerobic conditioning, Blood Pressure and Heart Efficiency. This amazing class is designed and led by 3 world class trainers. Tamara Teague BS, NASM-CPT, Joshua Vlach BS, NSCA-CSCS and Kim Brasfield BS,AFFA,ACE,NSCA-CSCS Designed for all levels, our trainers’ will individualize your workout for your current fitness level. Sign up today to join this structured workout community for the whole year! Torch will run in 6 week sessions for the entire school year and will be Launching September 11th. Days: Monday, Wednesday & Friday, 12 – 12:45pm
Transcript of Interval Conditioning TORCH...Burn more calories and take advantage of the SCIENCE behind high...
Columbia Athletic Clubs - Pine Lake2930 228th Ave. NE • Sammamish, WA 98075
www.columbiaathletic.com
Interval ConditioningA course tailored to the fitness enthusiast and anyone looking for a tremendous workout. The focus of the course will be multi-plane athletic strength and conditioning. You can expect these exercises to increase your athletic and weekend warrior performance. The course will be held on the fitness floor and incorporate neurological, strength and cardiovascular training. The class will include cutting edge exercises in a supportive goal setting environment. Day: Mondays, 8:30 – 9:30am
TRX Tennis TrainingA tennis specific TRX training program for young athletes ages 12 through 16. We will help junior tennis athletes through their essential period of muscle development by building healthy technique. This is an excellent TRX based program to complement the CAC Pine Lake junior tennis skills camps. Our strength and conditioning coach has all the tools to help your athlete excel in their next tennis season.Day: Fridays, 4 – 4:45pm
Tread & Barre Tread and Barre is a 60 minute small group treadmill and barre training workout set to music and is designed for all fitness levels. Each workout will be different with alternating treadmill and barre segments using various equipment. Not a runner? That’s ok - walkers are welcome. You will vary your speeds and incline throughout the workout and get a trainer’s attention to detail with your form! Barre is strength endurance and a combination of functional training, pilates, ballet, and yoga.Day: Tuesdays, 10 – 11pm
TORCHSmall group training based on science to help you reap exercise gold in the shortest amount of time.
Are you wasting time at the gym? Do you feel stuck in the same routine? Have you hit a plateau? Time is money; don’t miss our 6-week, 3x/week, 45 minute Hiit/Steady state HR course individualized to maximize your results in the shortest amount of time.
Burn more calories and take advantage of the SCIENCE behind high intensity interval training. Expertly planned Hiit combined with steady state heart rate training engineered to burn max calories for up to 36 hours after workouts. Calorie burn is the least of the benefits, Hiit has been proven to torch belly fat while preserving muscle mass, improve: cholesterol profiles, Glucose management, Aerobic and Anaerobic conditioning, Blood Pressure and Heart Efficiency. This amazing class is designed and led by 3 world class trainers. Tamara Teague BS, NASM-CPT, Joshua Vlach BS, NSCA-CSCS and Kim Brasfield BS,AFFA,ACE,NSCA-CSCS
Designed for all levels, our trainers’ will individualize your workout for your current fitness level.
Sign up today to join this structured workout community for the whole year! Torch will run in 6 week sessions for the entire school year and will be Launching September 11th.
Days: Monday, Wednesday & Friday, 12 – 12:45pm
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IMPACT Train and GainTired of doing the same workout and not seeing results? Get ready to sweat with the guys Monday night in the gym. Train and Gain is a challenging workout combining strength and cardio.
Using battle ropes, barbells, TRX, Kettlebells and dumbbells, you will use muscles you didn’t know you had! GUYS ONLY!Day: Mondays, 7pm
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IMPACT WomenStay motivated and reach your fitness goals with women just like you! IMPACT Women workouts are designed to strengthen, tone, and energize you – and provide that much-needed girl time!Day: Saturdays, 10am
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IMPACT Work It Circuit Work it for a total body workout! Each challenging session includes a warm-up and a cool-down, strength training circuits, and cardio intervals in a fun, group atmosphere!Day: Thursdays, 8:30am
IMPACTraining is your chance to get involved with the latest trends in Personal Training, for a fraction of the cost! IMPACTraining delivers motivation, accountability, and intensity with fun workouts designed for YOU. Work with a Personal Trainer in a friendly group setting, save money, and see RESULTS.
All Adult IMPACTraining Classes are $15 + tax Member, $25 + tax Non-member.
IMPACT Teens is $10 + tax Member, $15 + tax Non-member.
Our schedule changes with seasonal demands. Please refer to our website for the most current list of classes and schedule.
All IMPACT and other Small Group Training classes require pre-registration. Contact our Fitness Director, Joshua, at [email protected], or class instructor directly to get enrolled.
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Impact FitPalEveryone needs a fitness buddy to encourage and push them. Each session will be designed for partner work using TRX, balls, weights, to boost strength, develop endurance and train the
core. Grab a pal with similar goals and start your week off right!Day: Monday, 9:15 – 10am
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IMPACT KettlebellThis isn’t your average small group training! Kettlebell training can range from total-body intervals to dynamic isolated movements. With the Kettlebell as your primary piece of
equipment, you can rest assured that every muscle group will be challenged.Day: Tuesdays, 8am
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IMPACT FusionFusing together the best of functional fitness training, Pilates, Barre and yoga, IMPACT Fusion focuses on those hot spots - core, glutes, thighs, and arms. All fitness levels are welcome to this dynamic,
constantly-changing workout. You’ll leave feeling leaner and more toned all over!Days: Monday/Wednesday/Friday, 10 – 10:45am
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IMPACT Metabolic MadnessStart your Wednesdays off on the right foot with this effective, functional, total body group training! By adding lean muscle to the body, you can speed up your metabolism and
burn more calories while working out and at rest. Use a variety of weight training equipment and cardio intervals increase your fitness level and change the shape of your body. No muscle gets neglected!Day: Wednesdays, 9:30am
YOUTH S T R E NGTH
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Youth Strength Conditioning with JacobYour young athlete will improve strength, speed, endurance, flexibility and skills. The majority of this 6 week curriculum will focus on plyometric development, increasing
overall strength, and improving soft-tissue quality.Ages: 12 – 16Days: Tuesday & Thursday, 3:30 – 5pm
Other Small Group Training Classes
Back Care This 4-week session is designed to increase strength and flexibility in your back using a combination of strength training, pilates, yoga, foam rolling, and trigger point release. This is designed to keep your back strong and healthy. Detailed workout handouts will be given with each small group training class. Please note: You must be cleared by your doctor for exercise.Day: Sundays, 7:15 – 7:45am
