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Fitness Programs and Drop-In Schedules

Personal Training

Tuesday and Thursday afternoons with Fitness and Health Promotion students under the supervision of the Fitness Coordinator. Spots are limited. Please completed the Registration Form and return to agregory@niagaracollege.ca  and jjanssen@niagaracollege.ca


Wednesday Work Out of the Week (WOW)

Introduces current and trending exercise-based routines weekly that accommodate all levels of fitness.  Once accomplished, complete the ballot to be entered into the draw for weekly prizes.

Look for the WOW on Monday’s, posted on the white board.


2019 Themed Fitness Classes

Mindful Meditation:Meditation is proven to help college students in all these areas, students just need to have the opportunity to learn the skills. This 45-minute class will introduce students to basic meditations that can help manage stress, improve sleep and increase their sense of wellbeing.   Each class will cover basic and non-traditional mediations.  And provide education on how to translate them into mindfulness throughout the day.  Sept 20th , Oct 18th, Nov 15th and Dec 6th from 12:30 -1:30 in A205 @ Welland Campus

Avengers Assemble Academy:  Get ready to train like an Avenger this Halloween season.  Complete a circuit training class inspired by the workouts of your favourite Marvel characters!  Suitable for all levels of fitness. Welland Campus Oct 30 6:30-7:30 pm in Room A205

Jingle All the Way Bootcamp: Get into the holiday spirit with this bootcamp inspired by the classic Christmas film.  "Put that cookie down" and come partake in this bootcamp suitable for all levels of fitness. Welland Campus Dec 9th 6:30-7:30 pm in Room A205

Harry Potter Yoga: Bring your wand,  or borrow one from our limited Ollivander's stock and enjoy this magical Wizarding World themed yoga class.  Leave this class feeling ready for the Halloween feast in the Great Hall.  This class is geared to be fun and showcase your house colours. NOTL Campus Oct 30 4:45-5:45 pm pm in Fitness Studio Room
Holiday Drums: This holiday cardio session is sure to get you hyped for the holidays while upping your heart rate.  This class is a fun way to sneak in some exercise.  So wear your favourite holiday outfit and your smile.  No drum skills required- in fact that is preferred. NOTL Campus Dec 11 4:45-5:45 pm pm in Fitness Studio Room


Fall Fitness and Drop- In Schedule

 Note: The Fall 2019 Fitness Schedule Begins September 16th.

Sign-up is not required for classes. All classes are free for current Niagara College students.

*Sign up for Team/Solo Challenges and Clubs required by emailing jjanssen@niagaracollege.ca 

 

 Welland Campus

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

 

12:30

Circuit Training

 

12:30

Tabata

 

12:30

Lower Body

 

12:30

Core 30

 

2:00-3:30

*Team/Solo Challenge

 

 

2:00-3:30

*Team/Solo Challenge

 

1:30-2:30

*Find Your Fit 

 

4:30

Bootcamp 

 

4:30

HIIT

 

 

4:30

Core30

 

 

 

4:30

Strength Training

*NC Lift Club

5:30

Danceology

5:30

Beginner Yoga

5:00

Upper Body

 

 

NOTL Campus

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

 

1:00

Beginner Yoga

 

12:30

Strength Training

*NC Lift Club

 

12:30

Core30

 

12:30

Bootcamp

 

2:00

*NCPB Club

 

2:00-3:30

*Team/Solo Challenge

 

2:00

Cardio Kickboxing

 

1:30-2:30

*Find Your Fit 

 

 

 

4:30

Upper Body

 

 

 

3:30

Spin & Core

 

4:30

Circuit Training

 

 

 

6:00

Bootcamp

 

6:00

Tabata

 

Fitness Class Descriptions

NC Lift Club

Become a member of the Knight’s Training lifting club by participating in one Strength Training class per week. Successful candidates will receive a club exclusive t-shirt at the end of the semester! Students who are preparing for baseline testing at the college are encouraged to come to learn foundational technique & form principles.
Schedule:  Welland Fitness Centre – Thursday @ 4:30-5:15pm
                   Niagara-on-the-Lake – Tuesday @ 12:30-1:15pm


Find Your Fit

A beginners guide to the gym! 

Meet in small groups with a Fitness Coordinator and learn about gym etiquette, intramurals and how to use the machines. Try new fitness exercises and make weekly fitness goals that are attainable for you to complete within your comfort level.


Niagara Personal Best (NCPB)

Exclusive to the Niagara-on-the-Lake campus! On your first week you will complete six baseline exercises, which are used to track progression. Subsequent fitness sessions will incorporate strength and plyometric training to ensure you reach your personal best (PB).


Team and Solo Challenge

12-week program for a team (2-4 members) or you can participate in the solo challenge. Perform fitness-based challenges with your team weekly to earn points and prizes. Team members must attend one of the timeslots below to earn points. Register by email jjanssen@niagaracollege.ca


Schedule:  Welland Fitness Centre – Monday @ 2:30-3:30pm and Wednesday @ 2:00-3:00pm
                   Niagara-on-the-Lake – Tuesday @ 2:00-3:30pm

 


Bootcamp 

A full body workout with a moderate-high intensity targeting the major muscle groups. This class will help improve aerobic fitness as well as muscular strength, power, and endurance. These workouts are designed to add diversity, fun, and a challenge to your regular exercise routines.


Cardiokickboxing

This high energy class combines kickboxing techniques with fast paced cardio to torch calories and strengthen your entire body.


Circuit Training

This class has it all! Stations for cardio and strength training followed by abs & stretching will leave you sweating with this triple threat workout


Danceology

5, 6, 7, 8! Improve your coordination, build confidence and get a great workout with this fun dance class. This class begins with a warm up followed by learning a simple yet challenging routine to classic, old school and recent hits.


HIIT

 HIIT, or High Intensity Interval Training is the workout fitness experts have been raving about. HIIT features short intervals of extreme exercise, followed by intervals of rest. These bursts of intense work will torch calories and strengthen your entire body.


Lower Body

 Improve lower body strength, endurance, and muscle tone with this class that focuses on the thighs, glutes, and core muscle groups.


Spin & Core

 This combination fitness class will cycle your way to increasing your cardiorespiratory system with speed and endurance exercises Plus strengthen your core muscles with a variety of exercises. 


Strength Training

 With a focus on form and technique, the Strength Training class is low on cardio but high on gains.  Principles of strength training will be an emphasis in this class and how to apply them on the fitness centre floor.


Tabata

 A high intensity class with short rest periods in between.  This class is extremely beneficial for improving cardiovascular endurance while incorporating all major muscle groups.  


Upper Body 

 Focuses on improving upper body muscular strength. Targeting the arms (biceps & triceps), shoulders and back and chest muscles.


  Core 30

The ultimate 30 minute core workout. Crunch, plank, lunge and twist your way to a stronger and firmer core.


Beginner Yoga 

 This class is a gentle to mid pace practice in which you will utilize your breath while executing a variety of yoga postures. Great for increasing flexibility, alleviating stress, and developing muscle tone. Don't forget to bring your mat.