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ISLANDS FAMILY YMCA - JULY AEROBICS ROOM SCHEDULECLASS TIMESMONDAY5:15 / 5:30AMCore & MoreAdrian(5:15 AM)TUESDAYWEDNESDAYFRIDAYSATURDAYWOWAdrian(5:30 AM)5th - No ClassPower CutAdrian(5:15AM)Foam Rolling(30min. drop-in class)Jennifer V.6:00 AMTHURSDAYSunrise YogaChristine8:15 AMTotal BodyConditioningPam1st, 15th - MelanieCardio BlastKatieTotal BodyConditioningPam17th - CharissaTabataKatieTotal BodyConditioningPam12th, 26th - HeatherWOWEllie9:15 / 9:25AMPilatesLindsay(9:15AM)Iron BodiesJodie(9:15AM)Mix 30(9:30AM)KarenIron BodiesJodie(9:15AM)25th - KarenKickboxingJodie(9:15AM)26th - No ClassRIPPMelanie(9:15AM)ZumbaKelli10:15 AM10:30 AMYogaEmilyYogaEmilyTai ChiMyung11:00 AMTai ChiMyungFit & FirmKatie1st - Charissa29th - KelliChair YogaLiz12:00 PM1:00 PMSenior FitnessGail4:30 PM5:00 PMTai Chi(11:15AM)Myung6th - No ClassFit & FirmKatie(11:30AM)11:15 / 11:30AM11:45 AMButts & Guts(25 Minutes)Jodie25th - KarenButts & Guts(25 Minutes)Jodie10:00 AMSenior FitnessAnnetteChair FitnessLisa9th - EllieSenior FitnessGailTaekwondoTaekwondoTaekwondoTotal ImpactKarenCardio & Core Mix(Spin/Aerobics room)Brigitte5th - No class26th - KarenMVE Core StrengthTheresa25th - No ClassTaekwondoStraighten Up!Dr. BruceAwesome AbsJodie(30 Minutes)5:30 PMIron BodiesJodieKickboxingJodieHIITJacqui3rd - No Class6:30 PMBand-TasticKarenYoga FlowMark2nd - JanetZumba ToningKelli3rd - No Class24th - Kelli7:30 PMZumbaKelli1st - ShannonZumbaNanaZumbaNana**IMPORTANT DATES**Thursdays 11:30 AM-12:00 PM: Ladies Bible StudyWednesday, July 3rd - No fitness classes after 2PMThursday, July 4th - CLOSED

ISLANDS FAMILY YMCACLASS DESCRIPTIONSYMCA HOURS: MONDAY-THURSDAY 4:30AM-9:30PM / FRIDAY 4:30AM-8PM / SATURDAY 7AM-7PM / SUNDAY 1PM-6PMALL FITNESS CLASSES ARE 45-55 MINUTES UNLESS OTHERWISE NOTEDAwesome Abs - An entire class focusing solely on those abdominal muscles. Each class presents a new workout utilizing different equipment or justyourself and a mat!Band-Tastic - Awesome alternative to free weights. This class offers resistance training to build, tone and/or rehabilitate muscles toefficiently aid in overall muscle fitness.Butts & Guts - A killer workout for advanced exercisers targeting the lower body and the abs. This workout focuses on muscular endurance ratherthan strength and involves light weights along with higher repetitions.Cardio Blast - Blast your cardio fitness level through the roof with a full class of the best of any type of cardio training the instructor feels likethrowing at you! Some days you may do kickboxing, some days Tabata, some days high/low impact, some days sports conditioning – but bottom line,you will challenge your aerobic and anaerobic thresholds every time. Come prepared to sweat, breathe hard and get super fit!Cardio & Core Mix– Mix it up with this workout that offers 15 minutes of spin at the beginning of class, followed by upbeat cardio workout that issure to burn a ton of calories. This class ends with a 15 minute core strengthening and stretch session to cool down. A great way to begin the weekend!Chair Fitness - While in a seated position the class uses a combination of exercises to increase flexibility, improve balance & gain strength. Participations work with light weights and bands while sometimes incorporating other equipment. Each member is able to work at their own fitness & comfort level.Core & More - Interval style class that alternates between strength training and cardio all while focusing on abs, glutes, inner/outer thighs, hamstrings and lower back to leave you feeling stronger and more toned. No prior experience necessary.Fit & Firm - Low impact class that uses a variety of equipment and offers modifications for different fitness levels.Foam Rolling - Come in at any point during this 30 minute class. We will use the foam rollers for a self stretching class to soothe sore or tight muscles.Iron Bodies - Body sculpting integrated with exercises that will strengthen, tone & stabilize muscles. A great no impact full body fitness challengethat is adaptable to any fitness level.Kickboxing - Martial arts based cardio class that includes easy to follow patterns and technical moves. A great challenge for allfitness levels. Low impact moves guaranteed to make you sweat.Meditation - Get grounded, centered, and improve your focus and mindfulness in this 25 minute guided meditation class.Mix 30 - A 30 minute workout that varies from week to week, including, but not limited to: HIIT, Tabata, AMRAP, WOD, fundamental kickboxing,BARRE, Bosu, core, and weights.MVE Core Strength - Pilates using the MVE chair to strengthen your core & lengthen your spine.Pilates - A blend of strength & flexibility training through controlled exercises that work to strengthen the core, increase flexibility, improve balance& gain mobility.Power Cut - Complete body workout using free weights, bands, ball & barbell to improve upper and lower body strength as well asendurance.RIPP– Resistance, Intervals, Power & Plyometrics. Effective cardio routines interlaced with weights, resistance & power moves.Senior Fitness - This class uses a combination of exercises to stretch all parts of the body to improve flexibility and muscleconditioning. Members use weights & bands to build strength and assist them with their functional fitness.Straighten Up!: Discover the benefits of good posture with restorative movements that will put the wiggle back in your walk and add a spring to yourstep. Experience grace, resilience, and pain control as you learn proven techniques that correct muscular dysfunction.TABATA - High intensity interval training that uses bursts of high energy with short rests to maximize benefits. A total body, high calorie burningworkout.Taekwondo - Grandmaster John Lee and Master Myung Lee instruct each class teaching kids honesty, self defense, respect, and integrity. Register atthe front desk!Tai Chi - Based on ancient Chinese practice this class focuses on slow movements & deep breathing in a series of graceful exercises to improve yourbalance, flexibility & concentration.Total Body Conditioning / Total Impact - Work your muscles in every way possible in this class designed to build strength, add definition, increaseyour bone density & decrease your body fat by increasing your lean muscle! You will use hand weights, bars, bands & your own body weight tochange the shape of your body. No muscle gets neglected in this class!WOW– Join our instructors in doing the Workout of the Week! A high powered functional fitness class that will challenge you to build muscle,strength and endurance. Sure to help make everyday movements easier to perform.Yoga - This class will benefit both your body & mind. A total body stretching class with some simple breathing exercises to increase strength &flexibility.Yoga Flow - This class will benefit both your body & mind. A total body stretching class with some simple breathing exercises to increase strength& flexibility.Zumba - Ditch the workout, join the party! Experience exotic rhythms set to high energy Latin & international beats. Have fun while you sweat!ACTIVATEA free benefit of your membership! A personal 6 week program to properly teach you how to use our equipment.Pick up a form at our Welcome Center to schedule an appointment and get you started with your healthier lifestyle!!Free child watch while you workout!Ages 6 weeks - 12 years old.Monday-Thursday 8:00AM - 1:00PM & 4:00PM - 8:30PMFriday 8:00AM - 1:00PM & 4:00PM-7:00PMSaturday 8:00AM-12:30PMYMCA MISSION: “To put Christian principles into practice through programs that build healthy spirit, mind and body for all.”Jacqui Overholt, Fitness & Aquatics ) 897-1192

ISLANDS FAMILY YMCAJULY CYCLING SCHEDULEYMCA HOURS: MONDAY-THURSDAY 4:30AM-9:30PM / FRIDAY 4:30AM-8PM / SATURDAY 7AM-7PM / SUNDAY 1PM-6PMCLASSTIMESMONDAY5:15 y6th - Jodie13th - Ellie20th - Jodie27th - Annette8:00 AMMelanieMelanie8:15 AMMelanieJodieKaren5th - KatieJodie7th, 28th Heather14th, 21st Brigitte4:00 PMCardio Core Mix(Spin/Aer Room)Brigitte5th - No Class26th - Karen5:30 PM6:00 PMSUNDAYEllie7:15 AM9:15 AMSATURDAYTrellisKaren3rd - No ClassTrellisSpin class is the perfect way for you to build your endurance and challenge yourself with a low impact cardio workout. Ride at yourown level and increase your resistance and pace when you are ready to embrace a greater challenge. Heart rate monitors arestrongly recommended. Each instructor has their own style so we encourage you to try different classes!Cardio & Core Mix– Mix it up with this workout that offers 15 minutes of spin at the beginning of class, followed by upbeat cardioworkout that is sure to burn a ton of calories. This class ends with a 15 minute core strengthening and stretch session to cool down.All classes are 45-55 minutes unless otherwise noted.**Bikes MUST be reserved 24 hours in advance!!**To reserve your bike please stop by our Welcome Center or call (912) 897-1192.10 minutes prior to class start empty bikes will be given to those on the waiting list.**If you are a new class member please arrive early and let the instructor know so we can get you set up properly!**ACTIVATEA free benefit of your membership! A personal 6 week program to properly teach you how to use our equipment.Pick up a form at our Welcome Center to schedule an appointment**IMPORTANT DATES**Thursdays 11:30 AM-12:00 PM: Ladies Bible StudyWednesday, July 3rd - No fitness classes after 2PMThursday, July 4th - CLOSEDTBA: CPR Certification classYMCA MISSION: “To put Christian principles into practice through programs that build healthy spirit, mind and body for all.”Free child watch while you workout!Ages 6 weeks - 12 years oldMon/Wed/Fri 8:30AM - 1:00PM & 4:00PM - 8:30PMTues/Thurs 8:00AM - 1:00PM & 4:00PM - 8:30PMSat 8:00AM - 12:30PMJacqui Overholt, Fitness & Aquatics ) 897-1192

ISLANDS FAMILY YMCAJULY ROCK WALL/CHAPEL SCHEDULECLASS TIMEMONDAYTUESDAYWEDNESDAYFRIDAYSATURDAYFLEX PilatesBonnie(Racquetball Court)9:00 AMIntegral Hatha YogaBetsy(Chapel)9:30 AM11:30 AMMeditation25 minutes(Chapel)6:30 PMCore CircuitTheresa(HiiT Room)29th - Jacqui7:30 PMTHURSDAYIntegral Hatha YogaBetsy(Chapel)YogaEmily(RWR)Meditation25 minutes(Chapel)Yoga FlowMark(Aerobics Room)2nd - JanetInteo YogaMark(Chapel)2nd - JanetAll classes are 45-55 minutes unless otherwise noted.Chapel - Located near the Welcome CenterRWR - Rockwall Room (Gymnastics Entrance)Core Strength- Strengthen your core & train all of your muscles to work together. Focus on building a body capable of doing real life activities in real lifepositions.Integral Hatha Yoga - Combines gentle and dynamic postures and sequences focusing on flexibility, strength, breath, balance & inner peace for all levels.Inteo Yoga - Learn the basics of Yoga with this beginners Yoga class!Pilates - A blend of strength & flexibility training through controlled exercises that work to strengthen the core, increase flexibility, improve balance & gainmobility.Yoga Flow - This class will benefit both your body & mind. A total body stretching class with some simple breathing exercises to increase strength &flexibility.ACTIVATEA free benefit of your membership!A personal 6 week program to properly teach you how to use our equipment.Pick up a form at our Welcome Center to schedule an appointment and getstarted with your healthier lifestyle!**IMPORTANT DATES**Thursdays 11:30 AM-12:00 PM: Ladies Bible StudyWednesday, July 3rd - No fitness classes after 2PMThursday, July 4th - CLOSEDTBA: CPR Certification classACTIVATEA free benefit of your membership!A personal 6 week program to properly teach you how to use our equipment.Pick up a form at our Welcome Center to schedule an appointment and getstarted with your healthier lifestyle!Jacqui Overholt, Fitness & Aquatics ) 897-1192

ISLANDS FAMILY YMCAJULY AQUATICS SCHEDULEYMCA HOURS: MONDAY-THURSDAY 4:30AM-9:30PM / FRIDAY 4:30AM-8PM / SATURDAY 7AM-7PM / SUNDAY 1PM-6PMCLASS TIMESMONDAY8:05 AMWater AerobicsNoraTUESDAYTHURSDAYFRIDAYWater AerobicsNoraWater AerobicsNora25th - LauraWater AerobicsLeeWater AerobicsLisa9:00 AM9:15 AMWEDNESDAYDeep WaterHeatherSATURDAYWater AerobicsLauraDeep WaterHeatherDeep WaterHeatherAll classes are 45-55 minutes unless otherwise noted.POOL HOURSMonday -Friday6:30AM - 7:00PMSaturdays8:00 AM - 6:00 PMAquatic Birthday Parties2:30pm - 4:00 PM on Saturdays & Sundays 25 Non-Refundable Deposit 125 Members/ 175 Non-MembersSwim LessonsPrivate Lessons (30 minute sessions):Member - 25 or 5 sessions for 110Non-Member - 35 or 5 sessions for 150Sundays1:00 PM - 5:00 PMNOW HIRING LIFEGUARDS AND SWIM INSTRUCTORS!!If you are a new class participant please be sure to arrive early & let the instructor knowso we can get you set up properly!ACTIVATEA free benefit of your membership!A personal 6 week program to properly teach you how to use our equipment.Pick up a form at our Welcome Center to schedule an appointment and getstarted with your healthier lifestyle!**IMPORTANT DATES**Thursdays 11:30 AM-12:00 PM: Ladies Bible StudyWednesday, July 3rd - No fitness classes after 2PMThursday, July 4th - CLOSEDTBA: CPR Certification classYMCA MISSION: “To put Christian principles into practice through programs that build healthy spirit, mind and body for all.”Jacqui Overholt, Fitness & Aquatics ) 897-1192 www.ymcaofcoastalga.org

ISLANDS FAMILY YMCAPool FAQ’sEntering the pool area when it is not open is prohibited & is considered trespassing.Lifeguards & staff have the authority to enforce all pool rules.Patrons who repeatedly violate the rules or reasonable requests of staff will be ejected from the facility. Can I wear anything other than a bathing suit in the pool?Rash guards or UV blocking shirts are allowed but a swimsuit must be worn underneath. T-shirts, cut-offs,gym shorts and other street clothing is not allowed. Can I use noodles, kickboards or water aerobics equipment?Water aerobics participants, swim lesson participants & adult lap swimmers may use the equipment. Pleaseask a lifeguard & they will supply the equipment for you. How can we get to the pool?The only entrance to the pool is from the double doors in the hallway behind the locker rooms. Can we bring toys to the pool?Swim toys & balls may be used at the discretion of the supervisor on duty. Inflatable toys, basketballs, footballs, tennis balls, soccer balls, volleyballs, beach balls & water guns are prohibited. Hard toys such as actionfigures, Barbies and boats are allowed on the spray ground only. Can my children wear a floatation device?Members may bring COAST GUARD APPROVED PFDs. The YMCA also has lifejackets available. Water wingsmay not be worn. Inner tubes & inflatable bathing suites are also not permitted. Can we wear goggles?Goggles are permitted however, face masks and/or snorkels may not be used. How big are the pools?The small pool is 20 yards & the large pool is 25 yards. What is the depth of the pools?Both pools have the same depth. They both start at 3’6” and slope down to 6’. A rope is placed in each poolwhere the depth is approximately 4’6”. Where can we change clothes?The Adult Locker Room is available for those 18 years and older. We also have a restroom near the WelcomeCenter, a Youth Locker Room (ages 6-17) located inside the Youth Gym and a Family Changing Room locatednear the Welcome Center. Can I leave my child at the pool?Children under the age of 10 must be ACTIVELY SUPERVISED by a guardian at all time. Youth 10 years of ageand older may be at the pool alone ONLY if they have passed the swim test, and parent must remain on-site.Youth 12 years and older may be at the pool alone without a parent on-site only if they have passed the swimtest. What are the pool closure policies?At the first sight of lightening and/or the first sound of thunder the pool will close for 30 minutes. It will remain closed for 30 minutes after each strike seen or each sound of thunder heard.The pool will close if there is heavy rain as the visibility is jeopardized and the lifeguards cannot see the bottom of the pool clearly.Lifeguards are in full authority for this call.If the pool becomes contaminated with feces, vomit or blood the pool will be vacated immediately and will remain closed for anywhere from 2-24 hours depending on the contaminant.The bubble over the small pool will be taken down during high wind or heavy rain. What are some behavior policies I should be aware of?Distracting pool staff is prohibited. If you have a question please ask a guard under the tent.Abusive or profane language, loitering, running, boisterous or rough play, dunking, acrobatics, wrestling,yelling, jumping without caution, snapping towels, spitting water, chewing gum & prolonged breath holdingare not permitted.Diving is not permitted except during lessons or swim team. Can I use the lap lanes?Swim lanes are for lap swimming only. Multiple swimmers are allowed in 1 lane at a time. Lap swimmersshould arrange themselves by the speed in the lanes and find a similar pace. Like driving, swimmers shouldstay to the right while swimming in the lane and pass on the left. Children that have passed a swim test mayswim laps in the lap lanes, however if they are between the ages of 8-12 a parent must be present in the laplane.

ISLANDS FAMILY YMCA - JULY AEROBICS ROOM SCHEDULE CLASS TIMES MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 5:15 / 5:30 AM Core & More Adrian (5:15 AM) Power Cut Adrian (5:15AM) WOW Adrian (5:30 AM) 5th - No Class 6:00 AM Foam Rolling (30min. drop-in class