We Make Fitness Fun and Easy!
group fitness CLASS SCHEDULE
novEMBER / 2023
Thanksgiving Day - Thursday, November 23: No staff or group fitness classes in observance of the holiday. Amber will be teaching a TURKEY BURN class at 8:30-9:30am at the studio. As always, the gym will be open from 5am-10pm.
MONDAY:
9:00-9:55am - Low Impact Cardio Dance and Resistance Training / Rhonda
9:30-10:00am - Blast! (in circuit) / Jacki
10:05-10:50am - SilverSneakers Yoga (in chair) / Rhonda
5:15-6:00pm - Abs n'at / Kelly
6:05-7:00pm - Zumba / Charmaine
6:00pm - Spin / Amber
TUESDAY:
9:00-9:50am - YOGA Flow / Janet
9:30-10:00am - Blast! (in circuit) / Jacki
10:05-10:50am - SilverSneakers Classic / Marianne
5:00-5:55pm - Cardio Dance / Amber
6:10-7:00pm - Battle / Jason & Kim
WEDNESDAY:
9:00am - Stick Mobility / Jason
9:30-10:00am - Blast! (in circuit) / Jacki
10:05-10:55am - SilverSneakers YOGA (in chair) / Jean
5:00-5:55pm - Cardio|Strength|Core with Megan
THURSDAY:
10:05-10:50am - SilverSneakers Classic / Marianne
5:00-5:45pm - Tabata HIIT / Amber
6:00-7:00pm - Cardio Dance / Megan
6:15-6:45pm - Spin 30 /Amber $5m, $8nm
FRIDAY:
9:00-9:50am - Zumba / Marci
10:00-11:00 - Yoga Flow / Janet
9:30-10:00am - Blast! (in circuit) / Jacki
SATURDAY:
8:30-9:15am - Scramble (Cardio&Strength) / Amber
9:30-10:30am - Fightin' Fit (Cardio Kickboxing) / Kelly
CLASS DESCRIPTIONS:
Stick Mobility: This class uses a flexible mobility stick (provided) to improve your flexibility, strength, and coordination. The training system combines joint mobilization, strength training, and active stretching to increase athletic performance, reduce risk of injury, and accelerate recovery. The exercises improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement. This class is based on the scientific principles of leverage, stability, feedback, irradiation, isometrics, and coordination. All fitness levels welcome. Chairs can be used to adapt for seated work.
Fightin' Fit is a fun, empowering cardio kickboxing workout based in mixed martial arts set to music. With options available for all fitness levels, it's a great way to increase fitness and relieve stress.
Cardio/Strength/Core: Three workouts in one! Combines all of your favorite aspects of fitness into one solid workout! This class is designed for all fitness levels!
Cardio Dance: This exhilarating cardio class uses easy to follow moves combining fast and slow rhythms (interval training) to tone and sculpt your body. Fun choreography will keep you moving, and sweating with a smile!
Arms and Abs: Strengthen your arms and tone your abs in just one workout. This class targets the upper body and core, using a combination of bodyweight exercises, dumbbells, Kettlebells and resistance bands.
Zumba® is dance fitness exercise in disguise! It is Perfect. For. Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.
In Yoga Flow (or Vinyasa yoga) we will link yoga poses into a flowing sequence. Practicing yoga has numerous benefits including improving strength, balance, and flexibility. Yoga can also lower stress, alleviate back pain, ease arthritis symptoms, and benefit heart health. Yoga is for everybody and every body - all levels are welcome!
SilverSneakers Classic focuses on strengthening muscles and increasing range of movement for daily life activities. Participants can use hand-held weights, elastic tubing with handles and a SilverSneakers ball. A chair is used for seated exercises and standing support.
In Silver Sneakers Yoga, we use a chair to help us perform a variety of seated and standing yoga poses designed to maintain or improve our flexibility, balance, and range of motion. We also practice breathing and relaxation exercises for good health and stress reduction.
In Yoga & Relaxation, we focus on gaining strength and flexibility, releasing tension, and appreciating our individual abilities. We offer basic yoga poses with variations to help you personalize your practice. Come, stretch and relax!
Blast is a 30-minute circuit training class using our PACE hydraulic equipment (located at the main gym, not the studio). You will switch from cardio to strength training stations every 30 seconds. Fun, easy and effective! Perfect for beginners!
Pound - Channel your inner rockstar with this full body cardio-jam session inspired by the infectious, energizing, and sweat-dripping fun of playing the drums.
about us
try before you join
Call us now at 724-222-1992 to schedule a 30 day trial for only $30!
We are a one-of-a-kind, full-service women's fitness center that offers cardio and strength circuits, group fitness classes, personal training and massage therapy. The best way to judge whether 30 and Out Fitness for Women has the atmosphere, convenience and feel you want is to experience it.
Call us now at 724-222-1992.
We look forward to helping you get started today!
Stronger Together
30 and Out Fitness in Washington takes pride in being the fitness home for women of all ages, shapes, sizes, backgrounds, and goals. Our friendly and welcoming staff gives you support in a fun, social, relaxed and secure environment. You feel it when you first walk in the door, this place is something special. We’ve been locally, woman-owned and operated for 18 years and have always been more than a gym. We are a club where women support women and get stronger TOGETHER.
Your Success is Our Goal
We understand that adapting new fitness habits is difficult. Our goal is to change your view on fitness, so that it becomes part of who you are and your lifestyle. We strongly believe that if you practice healthy habits, feel supported and have fun in the process, that you will be able to reach and absolutely crush any goal you have set for 2023!
Personal training
elaine bigler - personal trainer
Elaine has been in the fitness industry since 1982 and has earned three certifications from the American Council on Exercise (ACE) which include Personal Trainer, Orthopedic Exercise Specialist and Group Fitness Instructor. She founded Elaine Bigler's Fitness for Life in 1985. Her years in the fitness industry have been quite diverse -- from corporate fitness programming with some of the largest companies in the Pittsburgh area, to community programming and one-on-one in-home personal training. She has worked with high school athletes and sports teams as well as seniors in our community. Her expertise extends to helping those who are rehabilitating after orthopedic surgery or injury as well as designing programs specific to each individual's health and fitness goals. Elaine's commitment is still the same as when she first founded Fitness for Life…helping individuals achieve and maintain a healthy,
active lifestyle through quality personalized programs that respect individuality and encourage success.
Member Pricing:
single session...$55
5 sessions........$250
10 sessions......$470
jason turko - mobility specialist
Jason has been deeply into physical fitness since the early 90’s when he served as a Navy Hospital Corpsman. He trained, instructed and coached clients and patients in everything from Muay Thai Kickboxing, Self Defense, Corrective Exercise, Strength and Conditioning, High Intensity Interval Training, Fitness Kettlebells, Sport Kettlebells, Mobility and Flexibility. He has studied under fitness industry leaders and interned with cutting edge medical professionals working with collegiate and professional athletes, strength athletes, military special forces members, dancers, pre and post operative patients. Jason is uniquely trained in cutting edge movement / mobility / flexibility methods. There are no other practitioners with like training within the tri-state area. Health and fitness are for life and not for the moment. He trains everyone according to that statement. Jason offers all the tools you need to build a strong foundation of movement. Contact us for workshops, group training and private sessions. You’ve only got one body. Make it move better for life.
Mobility work and stretching with Jason:
60-minute muscle mashing with dynamic contraction technique...$60
Other classes and trainings available. Please contact us at 724-222-1992
Massage Therapy
holly kearns - licensed massage therapist and reflexologist
Therapeutic MasSage
60-minute massage....$65
60-minute hot stone massage....$85
90-minute massage....$95
reflexology
30-minute reflexology session....$40
60-minute reflexology session....$70
Holly can help you relax, refresh and unwind through the power of massage. Whether you are looking for relaxation or a therapeutic massage, Holly can offer you a personalized session. She is also a reflexologist that can stimulate more than 7000 nerve endings by using pressure points on the bottom of your feet, hands and ears. This modality stimulates the healing response of the nervous system and is effective for reducing pain, enhancing relaxation, and reducing psychological symptoms such as anxiety and depression. Holly has been a licensed Reflexologist and Massage Therapist for 6 years.
To schedule: Please call us at 724-222-1992 or click the book now option. Men and non-members are welcome!
