FITNESS 
Hey did you know the TSU Recreation Fitness and Wellness Center is here for you conveniene? Are you aware of the many activities that go on here? If the answer to any of these questions is "NO", well he're what you're missing...
Group Exercise Classes
Fitness Assessments
Personal Training
Other Fitness Programs and Services
Employee of the Month
Workout of the Month
GROUP EXERCISE CLASSES
Click here for a PDF version of our classes
Cardio Kickboxing
Inspired by the very popular, Taebo® this class consists of a series of drills set to music including shadow boxing, various types of kicks, shuffling and punching and kicking combinations.
(W @ 4:30pm)
Spinning
Stationary cycling is a safe way to work the muscles of the legs and allow us to easily reach our target heart rates. Spinning has become one the most potent and popular modes of group exercise.
(M @5:30pm, T&R @ 6:00am & 7:00am)
Step 101
Cardio and strength training are built in to this high energy class that is sure to keep you moving all day! Experience fun and easy to follow choreography mixed with strength training intervals. This class is great for those who are new to step or having been stepping for years!
(M @ 4:30pm)
Floor Aerobics
This is an easy to follow cardio dance class that takes the fun factor up a notch with super hot moves and slammin’ music that will leave you wanting more!
(T @ 6:30pm)
Learn 2 Swim
Learn to swim with an experienced instructor in a safe and comfortable environment. This class is introduction to water and basic swim techniques. (M&W @ 5:30)
Lunch Crunch
A quick 30 minute gut grinding abdominal tightening workout guaranteed to strength abdominal/oblique muscles, improve posture and prevent lower back injuries. (W @ 12:30pm)
Pilates
The hot new exercise trend for both men and women. Pilates combines key elements of stress reduction and bodywork. Exercises are based upon strengthening the “core” muscles while increasing flexibility in the supporting muscle groups. Pilates integrates breathing, flexibility, strength, precision and body awareness to lengthen, define and sculpt muscles. (M @ 3:00pm)
Step Aerobics
Certified instructors lead members in various movements designed to burn fat, tone the body, and condition the cardiovascular and respiratory systems. Step classes can be both challenging and fun! Each class can be taken at one’s own pace, so there is no need to be intimidated. (M&W @ 5:30pm; F @ 5:15pm)
Water Aerobics
Water aerobics is for everyone even the non-swimmer. Water exercise can make you stronger and often thinner. It also relaxes tight muscles, refreshes you and is unlikely to cause injuries. Deep Water Aerobics is for those who would like a more intense workout. Participants use a floating device in the deep end of the pool. (MWF @ 7:30am & TR @ 5:30pm)
Yoga
A Hindu discipline aimed at training the consciousness for a state of perfect spiritual insight and tranquility, this class promotes control of the mind and body. Yoga assists in flexibility and lubrication of the joints, tendons and ligaments.
(T @ 6:30am & TH @ 6:00pm)
FITNESS ASSESSMENTS
This assessment consists of Blood Pressure, Body Fat percentage, weight check, walk, jog or step test, flexibility test, sit up and push up test. Receive a complimentary consultation and workout based off your results. Time: 30 to 60 minutes.
PERSONAL TRAINING
Need a little push to help you achieve that physique you're so thriving to get but don't know where to start? How about your very own personal trainer whose number one attent and focus is on you! Come sign up at the wellness center and turn your goals into reality! Ask about our specials!
OTHER FITNESS PROGRAMS and SERVICES
The Biggest Loser...Tiger Style
The Biggest Loser Tiger Style is an 8 week program designed to assist members in achieving their goals of weight loss
and regular exercise to help lead to better health. The program is broken down into Teams led by Certified Personal
Trainers who also volunteer their time for 1-on-1 sessions per week; team competition promotes camaraderie,
encouragement, accountability, and motivation among the members and others. The program also encourage
members to participate in numerous group aerobic classes offered here at the Recreation Center by giving away
weekly incentives for the team with the most attendance points. Besides from the strenuous activities we also provide
one on one time with a motivational coach who will help in losing the psychological weight that serves as barriers
reaching ones goals. The winner will be the participant with the highest percentage of weight loss at the end of the 6
weeks. In summary weight loss leads to more energy, increased productivity, and higher self-esteem and that’s what
the Biggest Loser Tiger Style strive for.
Workshops and Presentations
Enjoy speacial health oriented workshops form many organizations or ask about rent the wellness space out for
your very own presentations or workshops. (Subject to Approval)
Fitness Clinics
A fitness clinic is a 30min introductory session for individuals who are new to exercise or any type of regular
exercise. Participants will learn the proper technique and execution of weight lifting, cardiovascular training, Abs, and
flexibility exercises with certified personal trainers all clinics are FREE. What Fitness Clinic Training would you like to
receive?
DVD Checkout
Come by and check out your choice of various informative nutritional DVDs or if you want a little variety in your
workout but don'thave the time to attend a group exercise class, feel free to pick up a fitness workout DVd that fits
your workout needs and go to work!
Inetractive Software
Health & lifestyle questionannaire, desigh your very own meal plan and personalize a workout just for you.
NO MORE EXCUSES! EVERYTHING YOU NEED FOR A HEALTHIER LIFESTYLE IS HERE AT THE TSU REC CENTER!
SEE YOU SOON!
EMPLOYEE OF THE MONTH
Every month the fitness center will acknowled and highligh one of the many dedicated fitness center employees who keeps the center running smoothly and safe for all members to enjoy! The Fitness Center Manager would like to take this moment to share her appreciateion to the entire staff for a work well done!
November's Employee of the Month is
Ms. Alicia Chandler
Alicia is a freshaman hailing from Sacramento, California. She is 20 years old. Her hobbies include hanging out with friends, dancing and shopping. She is a work study studen who is a member of the Fitness and Wellness Staff.
WORKOUT OF THE MONTH - Shoulder (Glute) Bridge
 Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Gently contract your abdominal/core muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
Upward Phase: Gently exhale while holding your abdominal contraction and press your
hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press the backs of your lower legs and heels into the ball for additional stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. Continue to press upwards until your torso and legs are parallel with each other.
 Lowering Phase: Inhale and slowly lower yourself back towards your starting position
Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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