Adult

WATER HIIT

MIDCO® AQUATIC CENTER | AGES: 18+

High Intensity Intervals—even though you are in the water, you will work up a sweat! 45 seconds of high-intensity exercise with a 15-second recovery/transition to the next move. This class not only offers a great workout, but it keeps your mind from being bored of exercise! Come and enjoy an intense, fun workout! Registration required.

FEB 25–MAR 27 | MON, WED | 5:45–6:45 P.M.

Register   $45 FOR SERIES

HYDRORIDERS

MIDCO® AQUATIC CENTER | AGES: 18+

The Hydrorider is a user-friendly water bike and is perfect for any participant or skill level. Training in water also allows training at a greater level of intensity due to the cooling effect and faster recovery rate. Work at your own pace and try a new cycling experience in the water. The workout will also include upper body strengthening and toning. Water shoes or socks required. Registration required.

FEB 27–MAR 29 | WED, FRI | 5:45–6:30 A.M.
APR 3–MAY 3 | WED, FRI | 5:45–6:30 A.M.
MAY 8–JUN 7 | WED, FRI | 5:45–6:30 A.M.

Register   $45 FOR SERIES

STAY STRONG: FUNCTIONAL FITNESS

MIDCO® AQUATIC CENTER | AGES: 18+

This 60-minute Warm Water Pool class is designed to assist you in improving your strength and cardiovascular health. This light-tomoderate- intensity class format combines body resistance and water exercise equipment with light-to-moderate aerobic exercise. During the 60 minutes of instruction, class participants will strengthen their major muscle groups, as well as improve range of motion of all muscles and joints. Improvement of flexibility, balance, and stamina can be expected. The movements of cardio activity are different for every class in order for your body to receive optimal benefit for your physical health! Registration required.

MAR 4–MAR 25 | MON, WED, FRI | 9–10 A.M.
MAR 27–APR 17 | MON, WED, FRI | 9–10 A.M.
APR 19–MAY 10 | MON, WED, FRI | 9–10 A.M.

Register   $45 FOR SERIES

BATTLE ROPE FITNESS

KUEHN C.C. | AGES: 14+

Battle ropes provide a full-body workout and a slamming, shaking, waving, and whipping good time. It will help with strength, coordination, balance, and burning calories. Battle ropes will test your output in a class that is easy to learn but hard to master. Registration required.

MAR 4–27 | MON, WED | 6–7 P.M.

Register   $35 FOR SERIES

SELF-DEFENSE AND SELF-AWARENESS

KUEHN C.C. | #410007 AGES: 18+

Come learn the basics on how to protect yourself from different situations and scenarios. We will provide a comprehensive course on important topics such as situational awareness and managing personal and social harassment. Our goal for this course is to better prepare you to know how to react when faced with a negative situation. Registration required.

MAR 7 | THU | 6:30–9:30 P.M. MAY 2 | THU | 6:30–9:30 P.M.

Register   $70 PER PERSON

SNOWSHOE STROLL

TUTHILL ICE RINK WARMING HOUSE | AGES: 7+

Want to get outside in the winter months? Snowshoeing is a great way to enjoy the outdoors in the winter, and you can even burn up to 1,000 calories per hour! Learn the basics of snowshoeing before going on a group snowshoe walk through the park. Please meet at Tuthill Park ice rink warming house. Registration required.

MAR 7 | THU | 7–8 P.M.

Register   FREE

CARDIO KICK STRENGTH AND COMBOS

OYATE C.C. | AGES: 16+

The name says it all. Get the perfect combination of cardio and kickboxing while combining that with some strength training. It’s a trifecta of all your exercise needs. Combination moves are a proven asset to your endurance and core strength. Registration required.

MAR 11–27 | MON, WED, FRI | 5:30–6:15 A.M.

Register   $35 PER SERIES

DEEP-WATER AEROBICS

MIDCO® AQUATIC CENTER | AGES: 18+

Do you enjoy water aerobics? Let us challenge you a step further and take this fitness class into the deep water of our Sanford Health 50 Meter Pool! This challenging class incorporates high-intensity, nonimpact strength, and cardiovascular movements that provide one of the best forms of exercise. Deep-water aerobics are also great on the bones and joints! Participants must be comfortable in deep water. Registration required.

MAR 12–APR 11 | TUE, THU | 5:45–6:30 A.M.
APR 16–MAY 16 | TUE, THU | 5:45–6:30 A.M.

Register   $45 FOR SERIES

BUNCO

MORNINGSIDE C.C. | AGES: 18+

Bunco is a parlor game played in teams with three dice. When you roll “three-of-a-kind” of the number you are currently rolling, this is a Bunco. Come out and learn how to play this fast-paced dice game and enjoy the socialization of the evening. Registration required.

MAR 13 | WED | 6–8 P.M.
APR 10 | WED | 6–8 P.M.
MAY 8 | WED | 6–8 P.M.

Register   FREE

WATER YOGA

MIDCO® AQUATIC CENTER | AGES: 18+

This water exercise and relaxation program is created to enjoy the water and use powerful progressions, while improving range of motion and mobility using a combination of deep-breathing and slow, broad movements of arms, legs, and torso. Registration required.

MAR 14–MAY 2 | THU | 9–9:45 A.M.

Register   $35 FOR SERIES

DISCOVERING ESSENTIAL OILS

MORNINGSIDE C.C. | AGES: 18+

Are you curious about essential oils? During this class we will discuss why and how to use essential oils. They are great for providing natural, holistic options to relieve symptoms of illness, support a healthy mind and body, and provide alternatives to traditional chemical household cleaning products. Come learn and leave empowered. Registration required.

MAR 14 | THU | 6–7 P.M.

Register   FREE

DEEP WATER TABATAS

MIDCO® AQUATIC CENTER | AGES: 18+

Let us challenge you a step further and take this fitness class into the deep water of our Sanford Health 50 Meter Pool! This challenging class incorporates high-intensity, nonimpact strength, and cardiovascular movements that provide one of the best forms of exercise. Get all of the cardio, core, and strength training you need in this fun and fast-paced workout. Registration required.

MAR 25–APR 24 | MON, WED | 6–6:45 P.M.

Register   $45 FOR SERIES

JUGGLING

OYATE C.C. | AGES: 7+

Have you ever wondered what it takes to be a great juggler? Well, now you can learn from the best. Join the Sooo Falls Juggle Group on Thursday evenings to learn how to juggle. Juggling is great for the hand-eye coordination. So, grab your friends and head to Oyate Community Center. Registration required.

MAR 28 | THU | 6–7 P.M.
APR 4 | THU | 6–7 P.M.

Register   FREE

PUMP: BACK TO BASICS

OYATE C.C. | AGES: 16+

This strength training class is an effective way to improve muscular strength and endurance. Using various exercises to increase your metabolic rate by incorporating the fundamental movements of all the major muscle groups. Registration required.

APR 1–MAY 20 | MON | 5:30–6:15 A.M.

Register   $35 FOR SERIES

ABS AND GLUTES

OYATE C.C. | AGES: 18+

Learn and practice exercises designed to tone and strengthen your buns, hips, and thighs while tightening your core. This class uses only body weight and other movements to tone and tighten your body; all you need is a mat. Registration required.

APR 2–MAY 2 | TUE, THU | 5:30–6 A.M.

Register   $45 FOR SERIES

FIRST AID, CPR, AND AED (ADULT, CHILD, AND INFANT)

AGES: 16+

This classroom course trains in basic first aid, adult CPR, and AED skills to meet OSHA requirements. This is not the CPR-required course for health care providers such as EMTs, nursing, physicians, etc. American Safety and Health Institute two-year certification and student manual included. Participants should bring a lunch for the 30-minute lunch break period. Course presented by Heartstarters. Registration required.

APR 5 | FRI | 10 A.M.–4 P.M. | KUEHN C.C.
MAY 10 | FRI | 10 A.M.–4 P.M. | MORNINGSIDE C.C.

Register   $90 PER PERSON

WATER AEROBICS

MIDCO® AQUATIC CENTER | AGES: 18+

Water aerobics is a low-impact exercise. The expected resistance of the water against your body helps tone your muscles and increase your strength. Water aerobics is easier on your bones and joints than running, but still provides the benefits of an aerobic workout. If you have arthritis, are rehabilitating an injury, or just enjoy pool fitness classes, water aerobics can help improve your health. Registration required.

APR 8–JUN 10 | MON | 5:45–6:30 A.M.

Register   $45 FOR SERIES

SHALLOW TORRENT TABATAS WITH HYDRORIDER

MIDCO® AQUATIC CENTER | AGES: 18+

This high-intensity fitness class will leave you breathless, taking cardio to a new level. Using water as your resistance and moving to the music that motivates will keep the water around you churning. All the strength and core work you could ask for combined with riding will have you giving your all. Water shoes or socks are required. Registration required.

APR 2–MAY 2 | TUE, THU | 6–6:45 P.M.

Register   $45 FOR SERIES

FITNESS NUTRITION SEMINAR

AGES: 16+

Confused about nutrition? Can’t find a diet that works for you? Join us during this fitness nutrition seminar to learn about the pitfalls of common diets and to create a diet that is sustainable for your lifestyle. By learning some fundamentals of nutrition and how to adjust a diet to your lifestyle, you will be better equipped to finally find success. These fundamentals include energy balance, macronutrients, micronutrients, nutrition timing, and supplementation. You will also learn how to begin manipulating them to achieve your goals. Registration required.

APR 17 | WED | 6–7 P.M. | KUEHN C.C.
MAY 9 | THU | 6–7 P.M. | MORNINGSIDE C.C.

Register   FREE

MOOD & EMOTIONAL SUPPORT

KUEHN C.C. | AGES: 18+

Emotions—we all have them, but rarely do we talk about how to manage them. This class will dig into how essential oils work within our body to provide emotional support. We will talk about health in our minds and our stomach, because it is all connected. Registration required.

MAY 2 | THU | 6–7 P.M.

Register   FREE

STRENGTH AND TONING—ARMS, ABS, AND BUNS

MORNINGSIDE C.C. | AGES: 16+

This class will help you tone your arms and core by using various body weight exercises. You are stronger than you think! Class will consist of 20 minutes of arms, 20 minutes of abs, and 20 minutes of buns! Registration required.

MAY 7–30 | TUE, THU | 5:30–6:30 A.M.

Register   $35 PER PERSON

BASES LOADED

MIDCO® AQUATIC CENTER | AGES: 18+

Do not let the name fool you. This class is designed to give you the best of everything: circuit training in the channel followed by water yoga in the warm water; Tabata and Hydrorider in the Sanford Health 50 Meter Pool, followed by water yoga in the warm water; and everyone’s favorite deep-water Tabata, followed by water yoga in the warm water. This class has it all and more! Registration required.

MAY 7–MAY 30 | TUE, WED, THU | 6–7 P.M.

Register   $45 FOR SERIES

ORIENTEERING 101

ARROWHEAD PARK | AGES: 12+

Cell phones can be very useful in helping you find your way if you are lost, but would you know how to navigate without one? The ability to use a map and compass can be extremely helpful if you find yourself in unfamiliar surroundings. After an introductory lesson to map reading skills and compass use, participants will test their skills on a preset self-guided orienteering course using nothing but a map and compass to find their way. Recommended for ages 12+. Children must be accompanied by an adult. Registration required.

JUN 2 | SUN | 2:30–4:30 P.M.

Register   $10 PER PERSON