Class DescriptionsHOT YOGA - A challenging, powerful andrejuvenating class designed to build strength andflexibility in every muscle, while cultivating overallbalance and well being. The class is practiced in awarm room (approx. 30 deg.C.) to aid the de-toxprocess of the body and to promote deep healingand more flexibility. Please ensure you haveconsumed plenty water prior class and bring waterwith you.

ASHTANGA YOGA - This is a dynamic form ofyoga which promotes strength, flexibility,endurance and clarity of mind. Ideal for those whowish to progress at their own pace. A six weekcourse every Thursday evening.

HATHA YOGA - Developed as a complement tothe classic approaches by means of physicalasanas (Yogic postures) and deep breathingtechniques. It offers methods for controlling themind and easing the spirit while performing asanasand stretching exercises. Achieve balance betweenbody and mind through these gentle poses. Thisweekly class incorporates multi level teaching tosuit all levels of experience.

PILATES - A 6 week progressive course availablein three levels: Beginner, Mixed and Improver.Pilates is a dynamic conditioning form of exercise,which specifically targets your deep core muscles.Using controlled and fluid movements Pilatesdevelops the body uniformly. It corrects posture,increases core strength & stability. It helps preventinjury & enhances functional fitness.

CARDIO-PILATES: A new 50 minute classtargeting cardio and core training. 30 minutes ofcardio to raise your heart rate and finishing with 20minutes of pilates to train and strengthen your core.

PILATES-YOGA MIX - 60 minute class thatfocuses on strengthening the core muscles whileobtaining the meditational and flexibility benefits ofyoga.

POWER YOGA - Fitness-based approach tovinyasa-style yoga. With its emphasis on strengthand flexibility, power yoga will most likely appeal topeople who are already quite fit, enjoy exercising,and want a minimal amount of chanting andmeditation with their yoga. Power Yoga consists ofboth a standing and sitting sequences ofmovements linking the usage of physicalmovement, breath-work and meditation. PowerYoga strikes a balance between the originatingvalues of yoga and the demands for physicalexercise.

AQUA AEROBICS - Designed to tone and firmmuscles, burn fat and provide a thorough aerobicconditioning class. It also encourages mobility withcontrolled stretching. In the water all these goalscan be accomplished in one workout withoutneeding the ability to swim. Suitable for all fitnesslevels, non-swimmers or for anyone with jointproblems or injuries.

H.I.T. 20:20:20 - A high intensity 60 minuteclass taking in 3 seperate disciplines. 20 minutesof cardio fitness on the step, 20 minutes of strengthwork using the kettlebell and 20 minutes of coretoning using body weight exercises.

H.I.I.T. - High Intensity Interval Training is anexciting high energy class. HIT mixes muscularendurance moves with high intensity anaerobicactivity to keep the heart rate up and ensure youare burning fat long after your workout finishes.H.I.T is suitable for regular exercisers.

KETTLE BELLS - Train the whole body. KettleBell training is one of the best ways to strengthenup & burn lots of calories! Your class will promotefat loss, strength training and total bodyconditioning.

KETTLEBELL & PILATES: Kettlebell movementstrain the whole body, from the core to the outermuscles. Kettlebell training is one of the best waysto strengthen up & burn lots of calories!! Combinethis strength workout with a Pilates routine, andyou have the ultimate fitness class!

LEGS, BUMS, TUMS - Tone up, firm up andburn fat from your tummy, hips, thighs and bottomwith this 50 minute class. Experience deep lowerbody conditioning- this class will help you identifyand strengthen muscles that you didn’t know youhad. A strength orientated class for those who wantto improve their posture and strengthen and tightentheir torsos. Taught at multi-levels; all fitness levelswelcome.

POWER CORE BALL - Experience deep coreconditioning- this class will help you identify andstrengthen muscles you didn’t know you had. Astrength orientated class for those who want toimprove their posture and strengthen and tightentheir torsos. Taught at multi-levels; all levelswelcome.

STEP n TONE - There’s a reason step aerobicshas been around for so long- because it works! A fun high energy choreographed class to burn fatand increase cardiovascular stamina- 30 minuteson the step to tone the lower body and 20 minuteson mats to work your core muscles.

TOTAL TONE - A high intensity challengingconditioning class that will guarantee results! Thislo-impact class combines upper and lower bodystrength and endurance movement with full bodycore work for a comprehensive workout. Suitablefor all levels.

ZUMBA - Workout to Latin music & keep energylevels high by creating a party atmosphere. Classesinclude lots of booty-shaking and shimmying toupbeat music that makes everyone let loose! Agreat way to burn calories and improve fitness andhave lots of fun!

COACH BY COLOR® (CBC) - The Matrix IC7’sCoach By Color® monitor makes training simple. Ituses colour as a form of communication betweenthe trainer and the user to maximize instruction,motivation and reward during your workouts. Themonitor’s display lights up in one of five coloredzones that matches the user’s WattRate® (power)output so they know immediately whether theyneed to turn up down the resistance dial.

MYRIDE®+ - A sensational Indoor Cycling videoexperience to our new Indoor Cycling studio. Ournew MyRide classes will provide live classes toforward-motion videos. Experience differentterrains from uphill climbs in France to off roadtrails in the US, your instructor will design a full 50minute class of virtual forward motion cycling.

FUNCTIONAL THRESHOLD WATTRATE(FTW) TEST - Exclusive to our new Matrix IC7

Indoor bikes, the FTW (power) test makes it

possible to determine a user‘s individual FTW value

in an evaluation test, or to monitor the fitness

progress. This FTW value will make the training

zones specific to the user. The test can be ended

at any time. We recommend that all indoor cyclists

take the test once every 4-6 weeks, as a means of

monitoring progress and to ensure you are working

at the correct level.

T: 021 4904751 E: mardykearena@ucc.ie www.mardykearena.comMardyke Arena UCC, Mardyke Walk, Western Road, Cork

fitness class course scheduleSeptember 2015 to May 2016

Pilates & Yoga 6 week Courses

MONDAY Mixed PilatesTime: 19:00-20:00Studio: 5 Instructor Lisa

TUESDAY Pilates BeginnerTime: 19.00-20.00Studio: 5 Instructor Mary

WEDNESDAY Pilates BeginnerTime: 18.00-19.00Studio: 5 Instructor Alanna

THURSDAY Ashtanga YogaTime: 13.00-14.00Studio: 4 Instructor HelgaAshtanga YogaTime: 18.00-19.00Studio: 4 Instructor HelgaPilates ImproverTime: 19.30-20.30Studio: 5 Instructor Fabiola

Pilates & Yoga Course Start DatesCourse One: September 21st 2015Course Two: November 2nd 2015Course Three: January 4th 2016Course Four: February 15th 2016Course Five: April 4th 2016

Please Note: All Courses run for 6 weeksEnrolment for courses open twoweeks prior to start date

Class RatesMembers €4UCC Students FreeNon Member €8UCC Staff €8

NEW: Non Member Class & Gym Pass €10

Course RatesMembers €65UCC Students €65Non Member €95UCC Staff €85

+ 2 hour classes are double rate.

* These classes are free for members only.

Terms & Conditions Space is limited in all classes. AllClasses are pay as you go. Ticketsgo on sale 60 minutes before theclass starts. Courses are pre-paid.The full amount must be paid priorto the course starting.Management reserve the right tochange or alter classes and times.Where possible as much notice willbe given.

Please see activity calendar onwebsite for up to dateschedules.

Monday Class Studio Instructor07.00-08.00 Player & Athlete Recovery Session Hydro Pool    Andy07.10-08.00 Total Tone 7 Mary07.30-08.20 Hot Yoga 4 Kathryn09.30-10.20 Aqua Aerobics Pool Mary10.30-11.30 HIT 20:20:20 1 Alanna17.30-18.20 Step n Tone 7 Amanda18.00-18.50 Zumba 1 Lisa18.00-18.50 Hot Yoga 4 Kathryn18.30-19.20 Cardio-Pilates 7 Amanda19.00-19.50 H.I.I.T. 1 Claudia19.30-20.20 Legs Bums Tums 4 AmandaTuesday Class Studio Instructor07.10-08.00 Pilates-Yoga Mix 1 Mary09.30-10.20 Legs, Bums & Tums 7 Amanda17.30-18.20 HIT 20:20:20 1 Alanna18.00-18.50 Total Tone 7 Mary18.00-18.50 Hot Yoga 5 Kathryn18.30-19.20 Zumba 1 Fabiola19.00-19.50 Step n Tone 7 Alanna19.30-20.20 Legs, Bums & Tums 4 Fabiola Wednesday Class Studio Instructor07.10-08.00 Total Tone 7 Mary09.30-10.20 Aqua Aerobics Pool Mary10.30-11.20 Step 'n Tone 1 Alanna17.30-18.20 Legs, Bums & Tums 1 Claudia18.30-19.20 Kettle Bell & Pilates 1 Claudia19.00-19.50 Hatha Yoga 7 Eibhlin19.30-20.20 Power Yoga 4 Helga20.00-20.50 Kettle Bell Fitness 7 EamonnThursday Class Studio Instructor07.30-08.20 Hot Yoga 4 Helga09.30-10.20 Legs, Bums & Tums 1 Alanna10.30-11.30 Hot Yoga 4 Kathryn17.30-18.20 Step n Tone 1 Alanna18.00-18.50 H.I.I.T. 7 Mary18.30-19.20 Legs, Bums & Tums 1 Niamh19.00-19.50 Zumba 7 Lisa19.30-20.20 Hot Yoga 4 HelgaFriday Class Studio Instructor07.10-08.00 Total Tone 7 Mary08.30-09.20 Kettle Bell & Pilates 7 Mary10.30-11.20 Zumba 7 LisaSaturday Class Studio Instructor010.00-10.50 Step ’n Tone 1 Lisa11.00-11.50 H.I.I.T 1 Lisa Sunday Class Studio Instructor10.10-11.00 PowerCore Ball 1 Lisa

Indoor Cycling Schedule

Day Time Class Instructor

Monday

13.10-14.00 Indoor Cycling CBC* 3 Alanna

18:00-18:50 Indoor Cycling Beginner 3 Shane

20.00-20.50 Indoor Cycling CBC 3 Claudia

Tuesday

07.10-08.00 Indoor Cycling MyRide 3 Eamonn

13.10-14.00 Indoor Cycling CBC* 3 Amanda

20.00-20.10 Indoor Cycling MyRide 3 Lisa

Wednesday

07.10-08.00 Indoor Cycling CBC 3 Andy

13.10-14.00 Indoor Cycling MyRide* 3 Alanna

18.00-18.45 Indoor Cycling Beginner 3 Niamh

19.00-19.50 Indoor Cycling CBC 3 Eamonn

Thursday

07.10-08.00 Indoor Cycling CBC 3 Eamonn

13.10-14.00 Indoor Cycling CBC* 3 Alanna

18.00-18.50 Indoor Cycling MyRide 3 Andy

20.00-20.50 Indoor Cycling CBC 3 Lisa

Friday

13.10-14.00 Indoor Cycling MyRide* 3 Andy

18.00-18.50 Indoor Cycling CBC 3 Andy

Saturday

09.30-11.30 Indoor Cycling MyRide + 3 Rotation

17.00-17.50 Indoor Cycling CBC 3 Eamonn

Sunday

11.00-12.00 Indoor Cycling CBC 3 Lisa

See back for descriptions