30 MIN. BEGINNER WEIGHTLIFTING: Same as Beginner Weightlifting, just packed into a powerful 30 minutes. (with Maria) MONDAY 11:30AM / TUESDAY 7AM

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1 SMALL GROUP TRAINING DESCRIPTIONS: All groups meet once a week for six consecutive weeks. Groups start the week of Monday, October 24 th, with the exception of Fit Over 50, which starts late and runs for 4 weeks. FUNCTIONAL FITNESS: Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. (with Janine) MON 7:30AM, 6:45PM / WED 10:30AM, 6:45PM / FRI 5:30AM / SAT 7:30AM BEGINNER WEIGHTLIFTING & WEIGHTLIFTING: We will learn proper technique for our main lifts, which are squat, bench and deadlift. We will incorporate any accessory movement that will aid in improving those lifts and get stronger by the week! Join Maria, who is certified in coaching powerlifting, or Kaylee who is certified in Olympic Weightlifting as we find out how strong you truly are. (with Kaylee or Maria) MONDAY 7AM, 4:30PM / TUESDAY 5:30AM, 4PM / THURSDAY 7AM, 1PM / FRIDAY 5:45AM, 7AM 30 MIN. BEGINNER WEIGHTLIFTING: Same as Beginner Weightlifting, just packed into a powerful 30 minutes. (with Maria) MONDAY 11:30AM / TUESDAY 7AM 30 MIN. WEIGHTLIFTING: Same as Beginner Weightlifting, but for those that already have some training/knowledge packed into a powerful 30 minutes. (with Maria) MONDAY 12:30PM STRENGTH TRAINING: Let us help you tone, sculpt, and strengthen! We will be lifting heavy with the use of barbells, dumbbells, cables, and more. Focusing on proper technique, we will give you the knowledge and experience you need to feel comfortable and confident lifting weights. Learn how to lift with an intensity that will give you optimum results! (with Maria, Carrie or Carly) TUESDAY 6:30PM, 6:45PM / THURSDAY 6:30PM / SATURDAY 9:30AM, 10AM, 11AM 30 MINUTE STRENGTH TRAINING: Same as Strength Training, just packed into a powerful 30 minutes. TUESDAY 8:45AM / FRIDAY 8:45AM (with Carrie) 30 MINUTE CORE STRENGTH: Let s work those abs! These 30 minute sessions will be packed full of core strengthening movements, including weighted exercises, bodyweight movements, and TRX core. Can be done in combination with Strength Training or on it s own! THURSDAY 4PM / SATURDAY 9:30AM (with Carly) YOGA SCULPT: Build muscle while improving flexibility and endurance in this upbeat yoga class. Combining the use of weights, yoga poses and short bursts of cardio will have you toning your arms, back, legs and core while increasing awareness of body and soul. This class is great for those that want to challenge their regular yoga or weightlifting regime. Work hard, sweat and build confidence for the first 45 minutes and enjoy a deep stretch on warm muscles sending you home relaxed, centered and ready to take on all that may come your way. (with Heather) TUESDAY 8PM BEGINNER YOGA: This class is designed as an introduction to the practice of Pranayama (breath control), Asana (poses) and meditation. It is a supportive environment where the slow pace and focus on alignment in foundational poses will allow you to safely prepare yourself for walking confidently into any yoga class. (with Heather) TUESDAY 7PM BARRE SCULPT: Feel the burn and see the results with our toning focused Barre Sculpt! We will incorporate bands, weights and ensure proper form with combination of strength, flexibility, ballet and yoga inspired moves to make the most of each session. Perfect for every fitness level. (with Breanna) MONDAY 8:00PM FIT OVER 50 (4 WEEK SESSION): We will focus on all the 5 components of fitness, which are muscular strength, muscular endurance, cardio endurance, flexibility, and body composition. We will work on agility and balance too. We will exercise at a low to moderate level of intensity. Every person has their own level of fitness and you will exercise at your own level within this group. Throughout our 6 weeks together you will be able to notice your body becoming stronger and have more energy! (with Kathleen) MONDAY 11AM (STARTS NOV. 7 TH ) / THURSDAY 9:30AM (STARTS NOV. 10 TH ) / SATURDAY 8AM (STARTS NOV. 12 TH )

2 SMALL GROUP TRAINING SIGN UP FORM: NAME: DATE: PHONE: SPECIAL REQUESTS: 1ST CHOICE: GROUP / TIME & DAY: 2ND CHOICE: GROUP / TIME & DAY: If both choices are available would you like to do both? Y / N

3 SMALL GROUP TRAINING INFO: HOW IT WORKS // Small Group training is composed of groups of 2 to 4 people. Once we get two people in a group, the group is confirmed. Once we get four people in a group, the group is full. First come, first serve, sign up today! Once your group is confirmed, you will be notified via and/or phone! SMALL GROUP AGREEMENT: Congratulations on your decision to participate in an exercise program! With the help of your personal trainer, you greatly improve your ability to accomplish your training goals faster, safer, and with maximum benefits. The details of these training sessions can be used for a lifetime. In order to maximize progress, it will be necessary for you to follow program guidelines during supervised and (if applicable) unsupervised training days. Remember, exercise and healthy eating are EQUALLY important! During your exercise program, every effort will be made to assure your safety. However, as with any exercise program, there are risks, including increased heart stress and the chance of musculoskeletal injuries. In volunteering for this program, you agree to assume responsibility for these risks and waive any possibility for personal damage. You also agree that, to your knowledge, you have no limiting physical conditions or disability that would preclude an exercise program. By signing below, you accept full responsibility for your own health and well-being AND you acknowledge an understanding that no responsibility is assumed by the leaders of the program. Training Terms and Conditions 1. Training Sessions that are not rescheduled or cancelled 24 hours in advance will result in forfeiture of the session and a loss of the financial investment at the rate of one session. Emergency situations will be analyzed on an individual basis. 2. Clients arriving late will receive the remaining scheduled session time, unless other arrangements have been previously made with the trainer. 3. The expiration policy requires completion of all training sessions within 120 days from the date of the contract. Training sessions are void after this time period. 4. No training refunds will be issued for any reason, including but not limited to relocation, illness and unused sessions. All training packages are non-refundable and non-transferable except in cases of changes in medical condition resulting in physical limitations (physician letter required). 5. Members: I give my permission to charge my card $150 per package of six, 55 minute training sessions or $75 per package of six, 30 minute training sessions, or $100 for a package of four, 55 minute training sessions. If two or more people are not signed up for my group I understand I will be refunded the complete amount. 6. Non-Members: I give my permission to charge my card $210 per package of 6, 55 minute training session or $105 per package of 6, 30 minute training sessions. If two or more people are not signed up for my group I understand I will be refunded the complete amount. WE WISH YOU THE BEST OF LUCK ON YOUR TRAINING PROGRAM! Participant s Print Name: Participant s Signature: Date: Customer Service Section Paid: Yes / No Notes:

4 SMALL GROUP TRAINING INTAKE QUESTIONAIRRE: Primary Training Objective (check all that apply): Fat Loss Body Building Strength (recreational) Post-Rehab Fitness Other training objectives not listed: Client Name: Scanned to Profile: Yes / No (If you have filled out this form in the last 6 months, it is optional to fill out again.) Target Dates for Sports Events/Competition Fitness (general) Aerobic Sport (specify) Competition Training Current exercise/training: Past exercise training: Are you pregnant now? Y / N Do you have any pain when exercising? Y / N List any surgical procedure you have undergone: If yes, how many weeks: If yes, rate on a scale of 1 to 10: Have you received physical therapy or chiropractic care: Y / N If yes, please explain: List any medications you are now taking and the reason for which they are prescribed: Are you looking to improve your nutrition/eating habits? Y / N Would you like information on a customized meal plan? Y / N If you could design your own exercise program, what would an ideal training week look like to you? Please be specific. List your favorite activities, rest days, time spent, etc SUNDAY MONDAY TUESDAY WED THURS FRIDAY SATURDAY

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