Fitness Schedule Sep 2009

Gurney’s Fitness Schedule SEP 2009 Time

Mon

8:10-9:10

Yoga Stretch Cathy 

Tue Integral Hatha Yoga

Tsuyumi  (If Outside 90 Min If Inside 60 Min)

Wed

Thur

Fri

Sat

Sun

Yoga Stretch

Integral Hatha Yoga

Gentle Yoga

Boot Camp

Integral Hatha Yoga

Cathy 

Tsuyumi  90 Minute

Claire 

8:10-9:10

Janeen 90 Minute

Endurance

Robert 

Janeen  30 Minutes

Endurance

Interval

Candice 

9:10-10:10

9:10-10:10

Bob 

Pilates Mat

Power Intervals Janeen 

Patty M 

Ocean Air Beach Walk

Ocean Air Beach Walk

Ocean Air Beach Walk

Patty M 

Susan 

Susan 

Endurance

Janeen 

Pilates Mat

Susan 

Pilates Mat

Power Intervals

Ocean Air Beach Walk

Susan 

Janeen 

Ocean Air Beach Walk

Susan 

Water Aerobics Christine

Hatha Yoga

Christine  90 Minute

Water Works

10:30-11:30

Interval

Bob 

Patty M 

9:30-10:30

10:10-11:10

Strength

Robert 

Race Day Express

8:30-9:00

9:10-10:10

Tsuyumi 

Patty M  90 Minute 10:15 - 11:45

Ballet Barre Stretch Patty M. 

Water Aerobics Christine 

Hatha Yoga

Christine  90 Minute

Water Works

Patty M  90 Minute 10:15 - 11:45

Strength & Tone Patty 

Water Aerobics Janeen 

Basic Sculpt

Patty M. 

Integral Hatha Yoga Tsuyumi  90 Minute

Pilates Mat

Patty M 

Aqua Strength and Stretch Claire 

11:00-12:30

Core Strength for Athletes

11:15-12:15

Water Aerobics Patty 

Claire 

Nature Hike

2:00 - 3:00

Susan 

Please Arrive Early for all Classes. There Will Be No Admittance Once Class Begins. All Levels Welcome Weather Permitting Reservations Req. 60 Minute Class $16

90 Minute Class $20

Spinning Class - 60 min: $20 • 30 min: $12

Ask About Purchasing A Book of Classes

Classes & Instructors are Subject to Change. For More Information stop at the Spa Desk or call 668-1892.

Spa Hours: Sun to Thu 8am - 8pm • Fri and Sat 8am - 9pm • Fitness Center Opens at 7am

Class Descriptions Aqua Strength and Stretch: Workout focuses on increasing strength, balance and flexibility. Incorporating stretching and Yoga poses in the water. Will also practice breathing and will encourage you to work at your own pace. Ballet Barre Stretch: The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance. Basic Sculpt: A workout that focuses on the basic conditioning exercises. Hand held weights and resistance bands could be used to enhance this workout. Boot Camp: Designed to provide an effective workout with an emphasis on strength, power, endurance, and speed. The movements are basic, athletic and repetitive versus choreographed. The military style makes this class intense but entertaining. Cardio Blast: 60-minutes filled with a variety of aerobic exercises that are sure to keep your heart rate elevated and torch calories. Incorporating different equipment each class, sometimes using the step, the BOSU or even the gliders, for a fun cardio workout! Core Strength for Athletes: Class focuses on building a powerful, flexible core - and leveraging that core power for enhanced athletic performance. By strengthening deep core muscles, originating movement from the center, breathing more efficiently, and releasing areas of strain or imbalance, students will become stronger, more balanced, and more effective athletes. Hatha Yoga: The stretching and breathing exercises of this ancient discipline promote strength, flexibility, increased stamina and energy. A.M. Class includes “sun salutation”. Integral Yoga Hatha: This class focuses on the comprehensive system of personal transformation- physical, mental, and spiritual. Practicing asana (posture) and pranayama (breath) strengthens and rejuvenates the body as well as calms and centers the mind. Make steady progress toward experiencing your own inner peace. No competition no judgment. Nature Hike: Enjoy the beauty of Montauk’s many miles of nature trails including the “Walking Dunes” and the “Seal Haul-out Trail”. Guided hikes include information about flora and fauna and Montauk History. Ocean Air Beach Walk: An invigorating picturesque workout. Learn to walk aerobically at your own appropriate level. Light Hand Weights may be used during this class. A great way to begin your own walking program. Weather Permitting. Complimentary Class. Pilates Mat: Focus is on increasing core strength, flexibility, range of motion, and use of the breath to deepen one’s control of the body and awareness of alignment.

Power Intervals: Designed to increase lean muscle mass, shape, and sculpt the upper & lower body. Intervals of resistance training are mixed with cardio segments. Focus is on total body conditioning. Hand held weights, the step, body bars and the Bosu balance trainer and gliders make this a fun and exciting class. Power Walking: Class is held outside, walking on the beach and on Old Montauk Highway. This is a low impact workout using light dumbbells to elevate heart rates. Class meets in Spa Lobby Spin® Endurance: An endurance training session trains the body to be more efficient at metabolizing fat and to maintain a comfortable pace for extended periods. This class will raise heart rates into the Endurance Zone 65% to 75% of your maximum heart rate. Spin® Interval: Interval training sessions emphasize speed, tempo, timing and rhythm. The goal of training in the Interval Zone is to develop the ability to recover quickly after work effects Interval range from 65% of max heart rate up to as high as 92%. Spin® Race Day Express: Class ranges from intense climbs to challenging flats. A chance to put everything you’ve learned to the test. Energy Zone of 80-92% of maximum heart rate. Spin® Strength: The strength training session involves steady, consistent pedaling with heavy resistance. Strength rides promote muscular and cardiovascular development that will enable you to feel like a strong and powerful climber. Strength and Tone: A challenging level 1 sculpt class that tones the whole body. The class incorporates principles of core conditioning and alignment, strengthening the body safely from the inside out. Water Aerobics: Alternating calorie burning low-impact aerobics with muscle endurance using noodles, aqua bells and bands. This workout will increase flexibility, strength, balance and overall energy. You will be encouraged to work at your own pace. Water Works: Alternating calorie burning low-impact aerobics with muscle endurance using noodles, aqua bells and bands. This workout will increase flexibility, strength, balance and overall energy. You will be encouraged to work at your own pace. Yoga Stretch: Practice Breathing, stretching and toning postures. The class flows through a yoga workout that tones and rejuvenates body mind spirit and emotions. This class will help one center themselves and tap into reserves of energy and creativity. All levels welcome.

Just Classes

Spa Memberships

Books Of Class Passes Buy a Book For:

Book of 10

Book of 20

60 Min. Classes

$140

$240

90 min. Classes

$180

$320

Spinning® Classes # of Classes

Pay

1

$20

10

$180

20

$320

Single

Ultimate

Double

Ultimate

Add Child

3 Month

$300

N/A

$550

N/A

$100

6 Month

$425

$725

$800

$1400

$150

12 Month

$800

$1450

$1400

$2650

$200

Personal Training Sessions

Certified Trainer

Master Trainer

1

$85

$120

5

$400

$540

10

$750

$1020

20

$1400

$1800

24 Hour Cancellation Policy Applies.