October 2017 Fitness Class Schedule - Salamander … are required: 540.326.4060 | Class schedule subject to change without notice. October 2017 Fitness Class Schedule 1 8:30am Fitness

Reservations are required: 540.326.4060 | Class schedule subject to change without notice.

October 2017Fitness Class Schedule

1 8:30am Fitness Walk*9am Deep Stretch Yoga 10:30am HIIT12pm Walking Meditation*1pm Power Yoga2:30pm Boot camp4pm Nature Hike (Reg/Adv)

2 8:30am Fitness Walk*9am Stress Burner Yoga 10:30am Foundation Training1pm Vinyasa Flow Yoga2:30pm Ultimate Stabilization Endurance4pm Nature Hike (Reg/Adv)

3 8:30am Fitness Walk*9am Power Yoga 10:30am HIIT1pm Deep Stretch Yoga2:30pm Boot Camp4pm Nature Hike (Reg/Adv)

4 8:30am Fitness Walk*9am Water Boot Camp1pm Slow Flow Yoga2:30pm Pound5pm Circuit Training w/TRX

5 8:30am Fitness Walk*9am Stress Burner Yoga 10:30am Foundation Training1pm Power Yoga2:30pm Ultimate Stabilization Endurance4pm Nature Hike (Reg/Adv)

6 8:30am Fitness Walk*9am Slow Flow Yoga 10:30am Zumba1pm Deep Stretch Yoga2:30pm Ultimate Stabilization Endurance4pm Nature Hike (Reg/Adv)

7 8:30am Fitness Walk*8:30am Meditation*10am Honoring Your Inner Dialogue: A workshop on Yin Yoga and Yoga Nidra2:30pm HIIT4pm Nature Hike (Reg/Adv)

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY




11 8:30am Fitness Walk*9am Deep Stretch Yoga10:30am HIIT1pm Slow Flow Yoga2:30pm Pound5pm Circuit Training w/TRX



14 8:30am Fitness Walk*8:30am Meditation*10:30am Boot Camp12pm Advanced Ashtanga Yoga Workshop2:30pm HIIT4pm Nature Hike (Reg/Adv)

22 8:30am Fitness Walk*9am Deep Stretch Yoga 10:30am Pound1pm Power Yoga2:30pm Boot Camp4pm Nature Hike (Reg/Adv)



25 8:30am Fitness Walk*9am Deep Stretch Yoga9am Water Boot Camp1pm Slow Flow Yoga2:30pm Pound5pm Circuit Training w/TRX



28 8:30am Fitness Walk*8:30am Meditation*9am Vinyasa Flow Yoga10:30am Boot Camp1pm Beginner Yoga2:30pm HIIT4pm Nature Hike (Reg/Adv)




9/17

15 8:30am Fitness Walk*9am Deep Stretch Yoga 10:30am Pound12pm Walking Meditation*1pm Power Yoga2:30pm Boot Camp4pm Nature Hike (Reg/Adv)



18 8:30am Fitness Walk*9am Deep Stretch Yoga9am Water Boot Camp1pm Slow Flow Yoga2:30pm HIIT5pm Circuit Training w/TRX

19 8:30am Fitness Walk*9am Stress Burner Yoga 10:30am Foundation Training1pm Power Yoga2:30pm Pound4pm Nature Hike (Reg/Adv)


21 8:30am Fitness Walk*9am Vinyasa Flow Yoga10:30am Boot Camp1pm Beginner Yoga2:30pm HIIT4pm Nature Hike (Reg/Adv)

Classes noted with a “*” are complimentary Class descriptions on back with pricing

Ask about private fitness classes& personal training

Meditation *ComplimentaryCome start your day off with peace and tranquility, using a variety of breath and mindfulness practices. 20 minutes.

Walking Meditation *ComplimentaryUse an ancient and unique meditation method that utilizes walking as a way to stillness of the mind. 30 minutes.

Honoring Your Inner Dialogue: A Workshop on Yin Yoga and Yoga NidraOctober 7, 2017 · 10am–11:30amRest, DeStress, and Manifest! Take a moment to set your seasonal intentions. We’ll start with journaling exercises and guided Pranayama (breathwork). Next, we’ll take slow stretchy shapes to open channels in the body using merdians and Yin Yoga. We end the class by settling into our body with Yoga Nidra; a guided meditation which directs awareness to different parts of the body. 15 Minutes of Yoga Nidra equals 1 hour of REM sleep! Students may wear socks and bring a notepad. Jacklynn is a Yoga Alliance Continuing Education Provider. This course counts as 1.5 credit hour. Please ask instructor for details.90 Minutes/$45. Advanced Ashtanga Yoga Workshop – Full Primary SeriesOctober 14, 2017 · 12pm–1:45pmThe Ashtanga Yoga Sequence is a time-honored, challenging and life-changing Yoga practice. Ashtanga Yoga uses a set Vinyasa sequence that is the same every time you practice. Often known as “Complete Fitness Yoga” or “Householder Yoga,” the Ashtanga Yoga Method was designed to try and fit everything you need into a condensed, efficient, and effective practice. It is a great way to develop a daily Yoga practice, as well as to test your own limits, physically and mentally! This workshop will guide you safely through the complete Primary Series of Ashtanga Yoga. Note: Ashtanga Yoga is an Intermediate to Advanced Level Practice. Previous Vinyasa experience is recommended. Please be prepared to sweat, and get in a great workout during this workshop! 1 hour and 45 minutes/$35

Barre This class uses the ballet barre to perform body-sculpting isometric exercises. Your muscles are worked to the point of fatigue then immediately stretched to elongate and tone the entire body without adding bulk. 60 minutes/$20.

Beginner Yoga A low demanding yoga class for beginners composed of a series of easily adjustable poses andmore verbal instruction. The main focus of the class being on connecting breath and a slow flow into each pose. We will use each muscle group for both a positive exercise and foundation into your yoga practice. 60 minutes/$20.

Boot Camp A high intensity, results-oriented, workout designed to burn calories and tone the entire body. 60 minutes/$20.

Circuit Training with TRX Introduction Circuit training is specifically designed to give you a fast paced, full body workout, while increasing your overall physical endurance. An introduction to the TRX Suspension Trainer will also be provided, which is known as the best-in-class workout system leveraging gravity and your bodyweight to perform a variety of different exercises. The TRX Suspension Trainer delivers an effective total-body workout, helps build a solid core, and increases muscular endurance. You’re in control of how much you are willing to challenge yourself on each exercise by simply adjusting your body position to add or decrease resistance. 45 minutes/$20.

Deep Stretch Yoga From beginner to advanced, this class goes from dynamic movement to static stretching, letting the movement create opening and lubrication in the joints and muscles, and then using that opening to stretch deeper and explore stillness. Modifications offered to all levels on how to make stretches more gentle, or more deep, depending on their needs for each stretch or yoga posture. Live music (acoustic guitar/singing) is offered at the end of this class. 60 minutes/$20.

Fitness Walk A morning or afternoon stroll around the property to awaken and revitalize your senses as you breathe in the fresh air and enjoy the beauty of Virginia’s horse country. This activity is 30 minutes/ Complimentary.

Flow Yoga Energetic postures which move in an orderly rhythm of sun salutations and are designed to engage all muscle groups while increasing joint flexibility and stamina. This class is 60 minutes/$20.

Foundation Training Cutting edge, simple, safe and transformative exercises designed to help you move the way the body was meant to move, eliminate common movement patterns hurting you, naturally heal back pain quickly, and improve endurance, stamina and strength, when incorporated in short duration workouts. This is beneficial for everyone from couch sitters to elite athletes. 45 minutes/$20.

H.I.I.T. Integrated high intensity interval training with personalized Circuit training. A certified personal trainer will help improve your performance and provide you with knowledge that you can take home and apply in daily life. 60 minutes/$20.

Nature Hike Join one of our enthusiastic recreation guides in our Relaxed Nature Hike Program! This is more of a subtle hike focused on just getting outside and learning about the resort, Middleburg, or what is around us. Our hike does go on our trails but is very modest in intensity meaning you won’t work up too much of a sweat. 45 minutes/$25.

Advanced Nature Hike For those who enjoy rigorous and strenuous hikes, stomp along with one of our recreation guides as we take you deep into our trails on the resort and prepare to work up a sweat! This program is designed for those who are looking to get a physically demanding hike on our property without getting lost on our trails. 45 Minutes/$25.

Pound Rockstar meets Fitness in a calorie-torching, full-body, cardio workout that uses lightly weighted “drumsticks” called Ripstix. Rated as one of Shape Magazines’ top 15 fitness trends, POUND fuses Pilates, isometric movements, and plyometrics with constant simulated drumming to sculpt muscle and torch up to 900 calories in 45 minutes. If you’re not exactly musically inclined, don’t worry—the routines are simple to follow and set to calibrated songs so you can get the rhythm down easily. This class is 45 minutes/$20.

Power Yoga Want to get your stretch on but make sure you’ve got your workout in for the day as well? This class combines Yoga, Power Yoga, Barre, Aerobics and High Intensity Intervals to work up a sweat and leave you feeling both challenged and refreshed! Modifications provided for all levels. Live music during Savasana. 60 minutes/$20.

Slow Flow Yoga Vinyasa based with emphasis on alignment and breath. Intensified by mindfully holding postures for several breaths, awakening your body and clearing your mind. Expect deep hip, shoulder, and leg openings with longer holds to gain strength and increased mobility. This all levels class provides poses that range from gentle to challenging. An invigorating flow that includes guided meditation and a temple massage to leave you feeling refreshed, renewed, and blissful. 60 minutes/$20.

Stress Burner YogaThrough yoga poses, breathing and meditation,we will learn ways to bring the mindfulness, peace, flexibility and alignment gained from yoga into our daily lives. This class is suitable for both new and experienced people who want to learn concrete ways to use yoga techniques to lower the stress “set-point.” 60 minutes/$20.

Sunset Bike Ride The perfect opportunity to experience the striking sunset while enjoying the gentle air on this leisurely guided tour. This tour is 30 minutes. $25 per person. 2 person minimum. 48 hour advanced notice.

Ultimate Stabilization Endurance Circuit training suitable for anyone from beginners to athletes. Designed to engage more muscle groups than standard weight training. Stabilization endurance training will help you become leaner, develop better balance, improve coordination, strengthen joints, correct muscle imbalances and greatly decrease the risk of injury while performing physical activities. 60 minutes/$20.

Vinyasa Flow Yoga Welcome to all levels, Vinyasa flow is an energetic form of Yoga that keeps you moving during practice in order to get your muscles warmed and stretch. Vinyasa places equal emphasis on stability, strength and stretch, so you walk out of class feeling balanced and energized. The added synchronization of one breath for each movement, creates a wonderful harmony and focus in body and mind. Live music (acoustic guitar/singing) is offeredat the end of this class. 60 minutes/$20.

Water Boot Camp You won’t find this water exercise at your grandma’s retirement home…total body strength training meets interval training in the pool. From weight loss to athletes wanting to cross train this class will boost your metabolism, increase flexibility and build muscles. Who knew intervalscould be so fun? 60 minutes/$20.

Yoga Move! Like the long, lean body yoga develops, but wish you could burn more body fat during a session? Wish you were strong enough to hold those poses? Love innovative exercises and don’t want to be bored? Then YOGA MOVE! This total body workout uses bodyweight and metabolic training through adapted yoga moves to improve flexibility, strength and fat-burning. 60 minutes/$20.

Zumba Zumba incorporates Latin dance styles while mixing low-intensity with high-intensity moves for an interval-style, calorie-burning dance fitness party. 60 minutes/$20.

ADVANCED RESERVATIONS ARE REQUIRED FOR ALL CLASSES.

Fitness CenterHours of Operation*

Sunday–Thursday | 6am–8pmFriday & Saturday | 6am–9pm

*subject to change

Indoor Pool open during regular hours of operation

Adult Lap Swim | open until 9am

Personal Training Session Our Personal Training Sessions are designed to provide you with an individualized workout based on your needs and goals. $110/hr.

Private Group Fitness Class Our Private Group Fitness Classes are perfect for any group looking for a fun way to exercise together. Choose from our many different classes available. *Prices vary per group size*

Fitness Class Package – Buy 2 classes get one free! Salamander is the perfect place to relax and renew, without having to miss out on your workout routine! Choose 3 classes from our varied fitness class schedule including Yoga, Pound, Zumba, HIIT and more!

Private Personal Training– Buy 1 personal training session, get one 50% off! Are you looking to improve your weight-lifting technique, better understand your yoga postures or add some new moves to your daily workout? Try a private fitness session with one of our wonderful fitness instructors! Choose from 2 different private sessions including Yoga, Ultimate Stabilization Endurance, Boot Camp, and more, and receive the second session 50% off.

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October 2017 Fitness Class Schedule - Salamander … are required: 540.326.4060 | Class schedule subject to change without notice. October 2017 Fitness Class Schedule 1 8:30am Fitness