Women who are in their 40s face body changes due to slowing metabolism and menopause. It is important for them to exercise regularly to keep fit so they can avoid certain physical impairments. Appropriate exercise can lengthen life expectancy and delay disability.

WINGS believes that physical fitness is important for healthy living for senior citizens and offers a range of suitable exercises for them. We offer older women a choice of exercises tailored to suit their needs.

Payment is to be made the beginning of every term:
Term 1: Jan – Feb
Term 2: Mar – Apr
Term 3: May – June
Term 4: July – Aug
Term 5: Sept – Oct
Term 6: Nov – Dec

Note: One-time trial class which is ONLY available during the last 2 weeks of every term at $10/$12/$15 per class.

Stretch & Tone with Cardio
8.00am – 9.00am, Peter Tan
10.00am – 11.00am, Peter Tan
$10/class

No impact training designed to concentrate on body flexibility, muscle alignment and strengthening. The class is good for individual muscle strengthening and toning, which is a change from exercise to endurance training.

Cardio Mix 
9.00am – 10.00am, Peter Tan
$10/class

A workout that is a great combination of aerobic moves and stretches. Cardio Stretch delivers the best cardio fitness together with muscle respiratory toning and toning and conditioning alignment. This is an advanced class for seasoned aerobics and stretch class participants.

Cardio Mix
10.00am – 11.00am, Jonathan Lim
$10/class

LOW-IMPACT MIX
Cardio, core work and stretch!

Emphasis on low impact exercises that raise the heart rate while causing minimal or no stress to the joints. Moving the body in all range of motion.
Second part of this class is focus on core work for strengthening and stretching which helps to bring relieve for those tight muscles and joints(problems areas).
Easy to follow and perfect for all levels!

Fusion Workout: Fitness, Yoga, Pilates & Barre 
11.10am – 12.10pm, Jonathan Lim
$10/class

Fusion Workout:
Combines Fitness, Yoga, Pilates and Barre*.

Barre*exercise uses a combination of postures inspired by ballet and other disciplines like yoga and Pilates. What is a Barre*? It is a horizontal bar at waist level on which ballet dancers rest a hand for support during certain exercises.

The workout.
-You’ll start with a warm up leading to increase of heart rate/cardio and sequence of upper-body exercises/moves targeting the biceps, triceps, chest, and back muscles.

-Next, with the use of the chair(replacing the Barre)as a support and body weight for resistance which focus on the thighs and seat muscles. Emphasizing on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements. While engaging the muscles in the core most of the time.

-For the cool down, it is a series of stretches combining Yoga and Pilates to increase flexibility and muscles recovery.

Benefits of the workout.
Great at improving posture, muscle definition, increased flexibility and reduced tension between joints and muscles.

Pilates (Mixed – Matwork, Resistance Band & Walking Pilates) 
12.15pm – 1.15pm, Jane Koh
$12/class

Matwork on Week 1, Resistance Band on Week 2. Continue in alternate weeks.
Last day of the term – Walking Pilates
MatWork – flexibility exercises to ease tightness
Resistance Band – builds muscle strength & tone
Walking Pilates – a light indoor cardio workout

Pilates 
9.00am – 10.00am , Jane Tan
10.00am – 11.00am , Jane Tan
$10/class

Pilates emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, etc. It develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than other forms of exercise.

50:50 Cardio/Conditioning 
10.00am – 11.00am, Jonathan Lim
7.00pm – 8.00pm, Jonathan Lim
$10/class

Get your cardio and toning workouts all in one class. Start your cardio with simple athletic aerobics moves. Next, tone and strengthen your legs, areas on your hips and core muscles using your own bodyweight. Improve your posture and feel stronger. Lastly, finish with a nice stretch for tight and tense areas.

Gentle Hatha Yoga 
11.30am—12.30pm, Florence Kwok
$10/class

This class will be predominantly restorative and will comprise postures on the floor, against the wall and even on the chair; beginning with a warm up session to allow the body to prepare to be restored. There will be guidance on modification for injury or mobility constraints and/or pregnancy.

Tai Chi for Health
11.30am – 12.30pm, Jennifer Chung
$10/class
A combination of traditional tai chi and medical knowledge. These programs are safe, effective and easy-to-learn. Scientific studies have shown them to improve health, quality of life and balance. Participate in the 12 forms of modified Sun Style Tai Chi movement as the session is aimed at relieving joint pains. See your muscular strength, flexibility and fitness level improve after 12 sessions.

Move with Yoga 
7.15pm – 8.15pm, Florence Kwok
$10/class

Learn a combination of basic exercises and essential yoga poses to create a solid foundation for safe and sustainable practice. It uses postures, also known as asana, and conscious breathing in combination with mental focus to develop awareness, strength, flexibility and relaxation.

Zumba Toning (ends in October)
9.00am – 10.00am, Matthew Ang 
$10/class (with your own toning sticks)
$12/class (without toning sticks)
Combines Latin dance moves with a cardio exercise routine while focusing on strength, training the arms, abs and thighs, putting extra emphasis on toning and sculpting to define those muscles.

Zumba Gold (starting in November) (FREE TRIAL ON 7 NOVEMBER)
9.00am – 10.00am, Matthew Ang 
$10/class

Zumba Gold is a gentler version of regular Zumba. It is designed for the active older adult, the true beginner, those with limited movement, and those recovering from illness/injury. Zumba Gold is done at a much lower intensity. Same great Latin styles of music and dance are used. Zumba Gold strives to improve our balance, strength, flexibility, and most importantly, the heart.

Hatha Yoga 
10.00am – 11.00am, Yvonne Tham
$10/class

Uses graceful, fluid movements together with postures held for a sustained period to attain mental and physical balance. Its emphasis is on body awareness through body functions and postures. It helps to ease physical tension through deep stretching, proper breathing and relaxation techniques.

20:20:20 Cardio/Interval training/Stretch 
10.00am – 11.00am, Jonathan Lim
$10/class
20 mins – Cardio
Aerobics warm up to get your muscles to go with easy-to-master moves made just for you! Work up a sweat in less than the time you would normally take with simple routines.
20 mins – Interval training
Exercises that focus on full-body, multi-joint movements. Alternating between periods of maximum effort (20 seconds) and short recovery (10 seconds). Expect this part of the workout to be challenging.
20 mins – Core Stretch
Help to increase range of motion, prevent injury and provides relief for back pain, shoulder pain, tight hamstrings.

Belly Dance 
11.15am – 12.45pm, Joey Bay
$15/class

Belly dance is primarily a torso-driven dance, with an emphasis on articulations of the hips. It is generally performed barefoot, thought by many to emphasize the intimate physical connection between the dancer, her expression, and Mother Earth.

Pilates (Mixed – Matwork, Resistance Band & Walking Pilates) 
3.00pm – 4.00pm, Jane Koh
$12/class

Matwork on Week 1, Resistance Band on Week 2. Continue in alternate weeks.
Last day of the term – Walking Pilates
MatWork – flexibility exercises to ease tightness
Resistance Band – builds muscle strength & tone
Walking Pilates – a light indoor cardio workout

Stretch & Tone
8.00am – 9.00am, Peter Tan
10.00am – 11.00am, Peter Tan
$10/class

A no impact class designed to concentrate on body flexibility, muscle alignment and strengthening. The class is good for individual muscle strengthening and toning, a change from exercise to endurance training.

Zumba Fitness 
9.00am – 10.00am, Peter Tan
$10/class

A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosts energy by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning Latin dance fitness party.

ShapeXercise 
9.30am – 10.30am, Kamisah Basri
7.00pm – 8.00 pm, Kamisah Basri
$10/class

A form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness).

Hatha Yoga 
11.00am – 12.00pm, Yvonne Tham
$10/class

Uses graceful, fluid movements together with postures held for a sustained period to attain mental and physical balance. Its emphasis is on body awareness through body functions and postures. It helps to ease physical tension through deep stretching, proper breathing and relaxation techniques.

Pilates 
4.00pm – 5.00pm , Christopher Lim
$12/class
Pilates emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, etc. It develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than other forms of exercise.

ChairXercise (中文) 
3.00pm – 4.00pm, Elaine Soh
$5/class

(Refer to monthly calendar for available dates)
From those who are trying to workout at the workplace to those who are injured or trying to stay active with a health condition such as fibromyalgia or arthritis. This low impact workout is easy on the joints but still very effective for toning.

Zumba Fitness 
7.00pm – 8.00pm, Qamariah Syafnee
$10/class

A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosts energy by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning Latin dance fitness party.

Pilates
9.00am – 10.00am , Christopher Lim
$12/class
Pilates emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, etc. It develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than other forms of exercise.

Yin Wellness 
9.30am – 10.30am , Betty Yeoh
$15/class
Yin Yoga postures are designed to stretch the fascia and connective tissues surrounding the hips, pelvis, and lower region of our body in a very deep way. This helps increase circulation and improve overall flexibility and mobility. The practice of yin is also contemplative in nature as the poses are held for a longer duration, bringing about greater attention to your breath, awareness of inner silence and deeper relaxation.

50:50 Cardio/Conditioning 
10.00am – 11.00am, Jonathan Lim
$10/class

Get your cardio and toning workouts all in one class. Start your cardio with simple athletic aerobics moves. Next, tone and strengthen your legs, areas on your hips and core muscles using only your own bodyweight. Improve your posture and feel stronger. Lastly, finish with a nice stretch of tight and tense areas.

Move with Yoga (1.5hr)
11.00am – 12.00pm, Naoko Ito
$10/class

Learn a combination of basic exercises and essential yoga poses to create a solid foundation for safe and sustainable practice. It uses postures, also known as asana, and conscious breathing in combination with mental focus to develop awareness, strength, flexibility and relaxation.

Tai Chi for Health 
2.00pm – 3.00pm, Jennifer Chung
$10/class

A combination of traditional tai chi and medical knowledge. These programs are safe, effective and easy-to-learn. Scientific studies have shown them to improve health, quality of life and balance. Participate in the 12 forms of modified Sun Style Tai Chi movement as the session is aimed at relieving joint pains. See your muscular strength, flexibility and fitness level improve after 12 sessions.