Nov 21, 2016 - for fine tuning of skills to help you get more out of the Swim For Fitness sessions ... innovative traini
Class Descriptions Weights to Music. A pre–choreographed non–impact class created to condition shape & tone the entire body. Utilising a barbell with adjustable weights, PUMP is as hard or easy as you want. WARNING–PUMP will change the shape of your body!!! INTENSITY: MEDIUM–LOW
COMPLEXITY: LOW
Adult swim squad sessions catering for swimmers who wish to improve their fitness, skills and stroke technique while working towards long term fitness or competitive goals. LOCATION: URAC AQUATIC CENTRE
DURATION: 60MIN
45 minute indoor cycling work out where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hill, flats, mountain peaks, time trails and interval training. Discover the athlete within–sweat and burn to reach your endorphin high. INTENSITY: HIGH
COMPLEXITY: LOW
LOCATION: URAC AQUATIC CENTRE
COMPLEXITY: LOW
DURATION: 45MIN
LOCATION: URAC AQUATIC CENTRE
COMPLEXITY: LOW
INTENSITY: LOW–MEDIUM
DURATION: 60MIN
COMPLEXITY: MEDIUM
COMPLEXITY: LOW
DURATION: 60MIN
High Intensity Interval Training is an enhanced form of interval training, an exercise strategy alternating periods of shot intense anaerobic exercise with less–intense recovery periods. HIIT is a form of cardiovascular exercise. This 30 minute intense workout plus an abdominal workout, will improve your athletic capacity and condition, improve glucose metabolism and improve fat burning. INTENSITY: HIGH
COMPLEXITY: LOW
INTENSITY: LOW–MEDIUM–HIGH
COMPLEXITY: LOW
DURATION: 60MIN
A medium intensity aerobic component, using basic to moderately challenging moves on a STEP REEBOK platform, with a focus on sculpting & toning the lower half of the body, while working in a fat burning zone. INTENSITY: MEDIUM–HIGH
COMPLEXITY: MEDIUM–HIGH
DURATION: 60MIN
A low impact full body workout using light hand weights. Ideal for upper and lower body toning and firming, with a large abdominal and core focus component. INTENSITY: MEDIUM
COMPLEXITY: LOW
DURATION: 60MIN
A highly effective full body workout. This 45min dynamic class alternates cardiovascular with muscular endurance stations. This class will increase your fitness and tone your body. Suitable for all ages and fitness levels. URAC and iChealth. INTENSITY: MEDIUM
COMPLEXITY: LOW
DURATION: 45MIN
For those in a hurry, we have a 30 minute highly effective full body workout. This dynamic class alternates cardiovascular with muscular endurance stations suitable for all ages and levels. INTENSITY: LOW–MEDIUM
COMPLEXITY: LOW
DURATION: 30MIN
A one hour workout is only 4% of your day, NO EXCUSES!
This strength focused class combines weight lifting, running and plyometric exercises for a total body workout that increases aerobic capacity, strength, muscular endurance, metabolism and power. This type of workout quickly produces results both physically and mentally. INTENSITY: HIGH
DURATION: 60MIN
COMPLEXITY: MEDIUM
DURATION: 45MINS
High intensity interval training to push you out of your fitness comfort zone and help you to get results fast! 30 minute classes with a maximum of 8 people per session. Suitable for all levels of fitness. Your fitness coach will cater the workout to the different fitness needs.
DURATION: 45MIN
(Butts, Abs & Thighs) A shorter high intensity aerobic component is followed by an intense toning & strengthening work–out, concentrating on buttocks, abdominals & thighs. This class will improve your fitness, burn calories and tone and shape the lower half of your body. INTENSITY: MEDIUM–HIGH
COMPLEXITY: LOW–MEDIUM
Team Training Programs
A dynamic circuit class which alternates aerobic stations with muscle resistance stations. Aimed at improving cardiovascular fitness and muscle tone. Get your heart pumping and your body moving. No coordination required. Suitable for all levels. INTENSITY: HIGH
DURATION: 45MIN
DURATION: 60MIN
Offers a superior cardiovascular workout; burning more calories, building stamina, developing & toning muscles. Using focus mitts & boxing gloves, you will be challenged physically, while learning correct technique, accuracy and boxing combinations and drills. INTENSITY MEDIUM–HIGH
COMPLEXITY: LOW–MEDIUM
(WOD) is set session on the whiteboard that you can follow with the guidance of an instructor. If variety is what you are after then this is the option for you. iChealth only.
This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music, strike, punch, kick and kata your way through calories to superior cardio fitness. INTENSITY: MEDIUM–HIGH
DURATION: 45MINS
This over 55’s class is specifically designed to improve your mobility, strength, flexibility fitness, agility, stamina and endurance. Reap the benefits of being physically active, lower your biological age, in a fun environment with friends and your fitness coach. iChealth only.
DURATION: 60MIN
This is a non–progressional class involving basic yogic moves that specialises in flexibility. This class cultivates a calm, yet alert energy, mental & physical well– being, flexibility & strength, through yogic poses & breath awareness. INTENSITY: LOW
DURATION: 60MIN
The fitness class in water. This non-impact class will improve your fitness, stamina, strength and endurance. Using the water as resistance you can make the work out as challenging or as easy as you like. This class is suitable for all ages, ability and fitness levels.
A dynamic fitness–to–music class combining Yoga, Tai Chi and Pilates, that leaves you feeling relaxed and renewed. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses creates a holistic workout that brings the body into a state of harmony and balance. INTENSITY: LOW
DURATION: 90MIN
Develop stroke technique and incorporate some distance freestyle. This class allows for fine tuning of skills to help you get more out of the Swim For Fitness sessions.
TEAM FUNCTIONAL
COMPLEXITY: LOW
DURATION: 30MIN
Using a combination of strength & conditioning training and an array of innovative training equipment, Team Functional delivers both fat loss and lean muscle tone. Short work efforts encourage a high intensity level to take you outside of your comfort zone and demand your body to make changes. This class will elevate your heart rate and your metabolic rate meaning the benefits continue beyond the end of the session. INTENSITY: HIGH
COMPLEXITY: LOW
DURATION: 30MIN
This training session is done on our quality cardio equipment in the health club. The short duration of this workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout. URAC and iChealth. INTENSITY: HIGH
COMPLEXITY: LOW
DURATION: 30MIN
This outdoor running class will improve your running speed and overall running fitness. Learn how to run more effectively using interval style training and other proven training methods to achieve your running and fitness goals. INTENSITY: MEDIUM–HIGH
COMPLEXITY: LOW
DURATION: 55MIN
(UOW Boxing Club)–SPORTS HUB Train like a fighter in a traditional boxing gym. Your boxing coach will take you through a workout that will include rounds of boxing; focusing on technique, footwork, defence; while taking your fitness, endurance and stamina to a new level. Get on your game with boxing combinations that develop power and speed. This full bodywork out will burn, tone, sculpt and bring the fighter out in you. INTENSITY: MEDIUM–HIGH
COMPLEXITY: LOW–MEDIUM
DURATION: 60MIN
FIND OUT MORE: P: (02) 4221 4700 urac.com.au #TeamURAC
Group Exercise & Team Training Timetables Effective 21 November 2016 – 26 February 2017
URAC timetable MONDAY
iChealth timetable TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
5:30AM
SATURDAY
SUNDAY
7:30AM
9:35AM
MONDAY
TUESDAY
WEDNESDAY
6:00AM 9:00AM
6:15AM 6:30AM
7:45AM
3:45PM
12:00PM 5:30PM
7:00AM 7:15AM
8:35AM
6:00PM
7:15AM 9:35AM
12:00PM
GOLD PASS MEMBERSHIP HOLDERS can participate in classes at URAC and IC Health marked in white or pink.
12:30PM 12:35PM
10:35AM
12:35PM
Please remember to bring a towel or purchase one at reception. Age restrictions: BodyPUMP, CardioBOX, UBC and Team Challenge participants must be over the age of 16. All other classes: participants must be over the age of 14. NO ENTRY TO CLASSES 5 MINUTES AFTER THE ADVERTISED STARTING TIME!
12:35PM
URAC reserves the right to change this schedule. This schedule changes during RECESS periods. Please check reception desk or visit our website for updates.
4:35PM
Terms and Conditions apply.
4:35PM 5:05PM 5:35PM 5:35PM 5:35PM 5:35PM 5:45PM 6:00PM 6:05PM 6:35PM
Team Training Members
TEAM TRAINING MEMBERSHIP HOLDERS can choose any class at URAC and IC Health to participant in.
Gold Pass Members
Women’s only classes
THURSDAY
FRIDAY
SATURDAY
SUNDAY
8:15AM
8:15AM
