Participate in hands on activities such as kayaking, canoeing, rock-climbing, biking, and rappelling. Experience various recreational activities available in the Metro Milwaukee & surrounding areas. This class includes four class trips that meet on Saturdays.

Uncover not only the physical aspects of Aikido but its theory, philosophy and background found in Japanese culture. Aikido is “meditation in motion” and focuses on smooth balanced movement in a non-competitive atmosphere. This physical exercise incorporates practical self-defense, develops harmony and a calm mind.

Learn an improvisational dance that fuses traditional and folkloric dances from the Middle East, Africa, Western Europe, and Asia. Increase your strength and pick up a variety of movements including standing exercises & basic floor work. Gain an introduction to the zils (finger cymbals) and history of this type of dance.

Master all aspects of safety and the basic fundamentals of recreational archery including stance, draw and release. Fine-tune your shooting skills so you can teach archery. Discover how to build and maintain archery equipment. Test your newly acquired skills at the end of the course with a friendly in-class competition.

Enhance your skills through this weekly class and several field trips. Archery II runs like an archery league, keeping score each week. The final score will determine 20% of your grade.

Guide your awareness of breath to move into resting in stillness. Journey through many postural seats to help find your most comfortable meditation seat. Explore the landscape of moving into the art of being still while using Delta Waves and guided meditation. Review research from ancient texts on meditation practices as well as current research (Harvard studies), and traditions from many different cultures.

Understand and practice the basics of backpacking including: equipment, clothing, shelter, food, fires and personal safety. This adventure course incorporates outdoor knowledge culminating in an overnight required backpacking experience. Practical applications and demonstrations will show you how to pack and carry equipment/supplies over a predetermined route.

This high adventure course incorporates advanced outdoor knowledge culminating in a week long required wilderness-backpacking experience. Build on your knowledge & skills from Backpacking with various topics: proper campsites and shelters, food and stoves, maps and compasses, knot tying and safety.

Play the second most popular sport in the world! Badminton can be played by all age groups and enjoyed at various skill levels. Develop quick reflexes & stamina while trying to keep the shuttle from touching the ground. In this class you will practice how to: serve, drive, net shot, and smash. Learn strategies for playing singles and doubles.

Ballet barre workout allows you to tone and strengthen muscles through isolation and repetitive slow & quick movements leading to a stronger body while cultivating dance experience! No dance experience required for this fitness class.

Develop a functional understanding and practice of the Waltz, Foxtrot, Tango, Rumba, Cha Cha, and Swing! A brief history of each style will be given. Two weeks/4 class periods will be spent on each style, with a review period during midterms and again during the last week of classes. This class does not meet during finals week. No dance experience required.

Improve your skills through drills and basketball games. The course includes instruction on how to warm up and stretch correctly, practice drills, and in-class basketball games.

Cover the following areas in this class: offensive strategies, types of defenses, motivational techniques, developing practice plans and schedules, current coaches visiting for lecture and Q&A sessions, how to breakdown film study, how to critique different statistics in coaching, and the importance of conditioning and weight training.

In this cognitive motor skills course, you will learn the basic principles of officiating basketball including rules and mechanics of both two and three person coaching at the high school/college level. Outside participation to practice and develop this skill as well as state certification will be offered and are recommended but not required.

Challenge your muscles and your mind as you experience drills, circuits and obstacle courses. Cardio exercises and muscle conditioning without equipment will be included to give you a unique full-body workout. Increase muscle endurance, strength, and flexibility. Whether you are new to exercise or experienced, this class is for you!

Get outside this summer and earn credit in Beach Volleyball at Bradford Beach! Obtain a working knowledge of the rules and regulations of beach volleyball. Learn and improve fundamental skills such as: serving, passing, setting, hitting, blocking, and defense.

Become proficient in bicycle maintenance through hands-on instruction. This class will go over: fundamentals and tools, bottom brackets and headsets, wheel systems, brakes, drive train, derailleur (front and rear), maintenance scheduling and more! This class meets Saturdays for 4 weeks.

Explore various WI trails while learning riding technique, rider positioning and on the trail repairs. Trail etiquette, safety, and basic off road fundamentals will be covered on site on three different WI trails. You will also gain an overview of trail conservation and trail use. This class meets Sundays for 4 weeks.

Go over the basics of bicycling equipment, riding technique, rider positioning, and on the road repairs. Learn how to handle and carry bikes. Explore the history of bicycling and review various frames and components. Class includes about 35-52 miles of road riding. This class meets Saturdays for 4 weeks.

Develop basic pool shooting skills and have fun while earning one credit. Become competent in various shooting techniques and strategies. Topics covered include equipment bridges, stroke, sighting, target, banking, and 8-ball and 9-ball rules.

Review fundamental and advanced techniques with concentrated individual practice. Discuss extreme advanced techniques/skills and pro billiard tournaments. Participate in billiard 8 and 9 ball tournaments.

Review fundamental and advanced Billiards techniques. Hone in on your skills and explore the rules & games of straight pool, 10 Ball, 7 ball, one pocket, bank pool and more! Participate in 1-2 class tournaments.

Develop basic skills needed to bowhunt, including archery skills, tree stand placement and safety, use of scents and scent control, where to hunt and hunting methods, and tracking large game. Go on several field trips to outdoor ranges and wooded areas.

Learn basic bowling skills, etiquette, basis form, manual scoring and equipment. Go over athletic pose and parts of the lane, bowling history and how to qualify for a tournament. The final will include an in class tournament.

Hone in on your bowling skills from Bowing I. Improve your game with different releases and grips. Adapt to changing lane conditions and to using different bowling balls. Play different games & use various advanced techniques to improve your overall skills.

Work with the instructor 1:1 and utilize tools such as Hudl Technique and Coaches Eye for Video Analysis. Use tools such as a ball spinner and sweat box to learn the fundamentals of surface management on bowling balls.

Use a similar workout as boxers in this exercise class. Learn strategies and form for basic punches, blocks and light sparring. There will not be any actual fighting in this course.

Take Brazilian Jiu-Jitsu with Pura Vida owners (black and brown belts in Brazilian Jiu Jitsu and MMA fighters). Brazilian Jiu-Jitsu is a martial art, combat sport and a self-defense system that focuses on grappling and ground fighting. The art was derived from the Japanese martial art of Kodokan judo in the early 20th century. Explore seven different positions and become comfortable with transitioning from position to position. Study various techniques and focus on maintaining physical control of your opponent while achieving mental clarity during high intensity situations.

Expand your knowledge and skills from Brazilian Jiu Jitsu 1, while emphasizing the mental strategies needed in implementing various attacks and defenses. As Brazilian Jiu Jitsu is an ever-evolving art form, this course will begin to explore your ability to create your own unique style. The instructor will demonstrate techniques and then have each student perform them in a slow and controlled fashion while he or she stands by to assist and direct.

Become acquainted with basic camp management skills necessary in operating a camp such as: exploration of various types and audiences for organized camping, the camp program planning process, exposure to resources for program development and more! This class includes two Saturdays and two Sundays.

Discover how to plan and pack everything to camp using canoes as a primary form of transportation. Everything from personal clothing, gear, shelters, setting up a campsite, preparing food and proper canoeing techniques will be reviewed. This class ends with an overnight trip to a campsite in northern Wisconsin.

Through demonstrations and practical application learn how to canoe solo and in tandem. Become proficient in various techniques and understand whitewater technology; capsizing and recovery; dangers, rafting as a whitewater alternative and water safety practices. This class ends with a weekend of canoeing, camping and rafting.

Capoeira Angola is an art of the African Diaspora that originated in Angola where it was designed to teach its practitioners philosophy, self-protection, music, and meditation. This course will introduce you to the basic movements, rhythms and philosophy of Capoeria Angola.

This intermediate course will further your skills in movements, philosophy and rhythms of the art. Explore the importance of ritual aspects in Capoeira, the roda as a metaphor for life, the art of using malicia, the martial disguise of the game, the ladainha and corridos of the game, and Capoeira as a collective creation as it relates to the socio-cultural and socio-economic point of view.

This fun, fast-paced cardio/aerobic full-body workout class utilizes hip hop dance steps and moves in brief movement sequences. No previous dance experience necessary! Improve flexibility, toning, cardio/aerobic capacity, and learn basic hip-hop steps within a supportive friendly environment!

Learn proper technique and improve your cardiovascular and muscular systems through repetition and intensity. This course will offer a variety of cardiovascular training activities combining punches and kicks to take your physical fitness to the next level.

Advanced Cardio Kickboxing is a high paced, intense cardio workout with resistance training. Combine American and Thai kickboxing style techniques in an interval workout and circuit training.Continue to develop cardiovascular conditioning learned from Cardio Kickboxing at UWM.

Create tiles, trays and sculpture with 3-D and 2-D components. Stamp, draw and paint on clay using various design principles. Watercolor, acrylic paint and underglaze applications will lead to the completion of decorative work in class.

Cover a basic understanding of chess including the three primary phases: Opening, the Middle game, and the End game. An overview chess history and nomenclature will be given. Further develop your critical thinking and problem solving skills while improving your chess playing ability!

Explore Contemporary American Cuisine and the chefs who influence it! Learn basic knife skills and how to create: soups/stews, proteins and sauces, one pot dishes and desserts. This 7 week class includes a possible field trip to Milwaukee Public Market.

Gain a basic knowledge of healthy food choices, and preparation techniques. Recipes are based on classical techniques with attention to low fat cooking principles and some vegetarian cooking.

Learn the basics of digital photography fundamentals to provide consistent and pre-visualized image results (composing). Understand f-stop, shutter speed, ISO, focal length, and auto setting so that photography results are predictable and expected. This course is designed for those with very little or no knowledge of photography.

The Advanced Dive Theory Distinctive Specialty is a non-diving, knowledge development program for divers or non-divers interested in expanding their understanding of dive theory. The course is designed to run in conjunction with the PADI Advanced Open Water course, though the advanced open water dives are not required for the Advanced Dive Theory certification. This class covers the following topics: dive physics, diving and human physiology, equipment, decompression theory and the RDP, general dive skills and environments.

The PADI Advanced Open Water course is designed for those who have completed their PADI Open Water Dive course (or UWM Skin & Scuba) and wish to get professionally supervised experience in areas such as deep navigation, wreck, boat, night, search and recovery, buoyancy, and multilevel diving.
[The first class to take is Skin & Scuba. This is the 2nd Scuba/Diving Class]

Designed for divers who wish to develop accident prevention & management skills and learn how to assist other divers. By the end, you will recognize & correct problems in the water before they become emergency situations. The course consists of approx. 8 hrs in the classroom, a written exam, open water training, & two practical application exercises where students lead a simulated rescue.

Learn Enriched Air Nitrox (EANx) dive theory and techniques. EANx is quickly becoming the breathing gas of choice for recreational divers who want to increase allowable bottom time, shorten surface intervals, and increase the number of repetitive dives permitted. View the PADI Enriched Air Diver video, attend classroom sessions on enriched air diving theory and techniques, pass the EANx Specialty Exam, and perform simulated EANx dives in a pool.

Explore East Indian Vegetarian cooking while learning about Indian culture and it’s roots in Ayurveda (using Food as Medicine). Topics include: Indian spices, vegetables, rice beans Paneer (Indian Cheese), Ayurvedic Cooking, and making a vegetarian meal.

Essential oils are pure, natural; substances created by the secretory cells in plants. Learn to use essential oils in your daily life for your health and well-being along with making great essential oil blends. You’ll make items such as creams, lip balm, bath salts, and even make your own herbal tea. Gain an overview of the benefits of spices and herbs in everyday life for enhancing foods, healing, and soothing the mind. You’ll also practice breathing techniques, meditation, and gentle stretches during class.

Gain hands on experience in the proper care of fresh flowers, and comprehend the value of colors and use of depth with fresh and silk flowers. Learn the names and origin of various flowers and how they are obtained. Experiment with various styles and appropriate flowers. Possibly includes a trip to the florists’ wholesale house.

Create and work with different styles of bouquets, using color and textures to meet the needs of the occasion. Create bride, maid of honor bouquets, corsages and boutonnieres with fresh and silk materials. Learn how to care for flowers along with proper handling techniques. Develop your bow making skills. Possibly includes a trip to the florist’s wholesale house.

It is essential to pay attention to one’s right-brain intuitive and creative impulses as well as left-brain logic. Explore various techniques to become a confident decision maker, problem solver and creative thinker. Meditation will be used to help quiet your mind and tune into the intuitive side of your brain.

Learn the fundamentals and basic knowledge of the game of golf; combining instruction and practice times. This class includes: putting, shipping, pitching and wedge shot, full swings and Golf rules and etiquette. You will come away with a better swing and golf game!

Gain a good physical workout playing Handball! Class starts with basic strategies and how to properly stroke the ball with either hand. Official rules and regulations are reviewed and the class ends with a tournament run for and by the students in the class.

Advance your Handball skills and knowledge of the game, rules and regulations. Pre-requisite: Handball I at UWM or handball experience. The class assumes basic skills of proper stroking of the ball with either hand. The class ends in a tournament run for and by students.

Discover Wisconsin’s southeastern trails. Experience numerous trails varying in difficulty and solitude. Explore pine forests, crystal clear lakes, rolling farm fields, sandbars, islands and river bluffs. The quiet trails serve as a training ground for beginning hikers and backpackers. An overview of map instruction and history, wildlife on the trail will be covered. First class at Plymouth Church then other classes on various trails. The class runs for two months (Oct-Nov or April-May).

Cover over 40 basic hip hop steps and moves, utilize them in beginning-level choreographed dances. Class includes warm-ups, hip-hop steps and moves, combinations, and cool-down. Dance to various tempos from current popular songs. Enjoy a good workout in a friendly, supportive, and non-judgmental environment! Dances and steps are manageable but also challenging. No previous dance experience is necessary.

Gain an introduction to hoop dance, a creative movement with a hula hoop that requires both physical and mental engagement. Learn movements with the hoop both on-body and in hand and how to transition from movement to movement.

Come to a basic understanding of world cuisines and cultural food choices through various preparation techniques. Learn recipes that are based on classical techniques with a focus on global dishes ranging from: French, Italian, Moroccan, Thai, Japanese, South American and Scandinavian. This is an introduction course so no prerequisites are required.

Explore the three elements of Karate– kihon (techniques), kata (forms), and kumite (sparring). Practice basic blocking, kicking, and punching skills and apply them to self-defense. Gain a rudimentary understanding of the philosophy of Karate-do. This class will improve your flexibility, overall fitness, and self-control.

Build on skills learned in Karate I by practicing additional and more advanced blocking, kicking, and punching skills. Your flexibility and overall fitness and self-control will continue to improve.

Take your knowledge and skills from Karate I and II to a more advanced level. Increase your knowledge and body control. This course will introduce you to a deeper study in martial arts.

Experience paddling water-ways that offer solitude and outstanding scenery including: pine forests, crystal clear lakes, fields, sandbars, islands and river bluffs. There are over a million acres of wilderness set aside to enjoy solely by way of kayak. The lakes explored are excellent for beginning kayakers. You will receive basic kayak instruction as well as learn history and about wildlife. This class is made up of Sunday class trips.

Workouts in class will consist of cardio and strength intervals, utilizing the hill/stairs, bodyweight resistance exercises, and HELIOS exercise equipment. The instructor will modify the workout depending on your fitness level & goals, so students of ANY fitness level are welcome. You will learn a working knowledge of exercise and conditioning principles, and cardiovascular and resistance exercise techniques and guidelines. You will apply the information toward the development of your own exercise plan.

The American Red Cross Lifeguarding course provides entry-level lifeguard participants with the knowledge and skills to prevent, recognize and respond to aquatic emergencies and to provide care for breathing and cardiac emergencies, injuries and sudden illnesses until emergency medical services (EMS) personnel take over. After this course you will have the opportunity to become certified by the American Red Cross.

Quiet your mind while focusing on self-awareness developing peace and inherent calmness. Techniques include breathing, sound, posture and movement. Instructors may go through psychological and physical benefits of meditation based on current scientific research. Explore how the practice can be relaxing and help with creativity and overall focus.

Reduce your stress level and improve your state of inner tranquility in Intermediate Meditation & Relaxation. Study ancient psychology, and the research and science behind it. Go over the essential steps in practicing meditation, including instruction in posture (including some yoga), proper breathing, and concentration.

Reduce stress with an Introduction to Meditation and Relaxation. An overview of basic mindfulness meditation practices will be explored with various techniques and skills to improve breathing and overall relaxation. Discussion and practice will be included.

Excel in the face of stress within the 21st century with this online meditation class. Each session provides experiential relaxation and/or meditation. Release stress from your day and learn skills to develop your own meditation practice.

Study the ancient psychology, research and science of Astanga Yoga (Himalayan tradition). Review step-by-step instructions in the practice of meditation. In this intermediate class you will learn stress reduction exercises, importance of diet, and intermediate breathing techniques with the goal of clearing your habitual tendencies and enhancing your awareness of body and mind.

A growing body of scientific research proves that mindfulness practice can reduce stress and improve physical and mental health. Train your mind and body to work at optimal performance. Discover how to be proactive with your intellectual, emotional and physical well-being. For the student who lives, eats and breathes deadlines, papers and exams, this training is helpful in order to live a sane and balanced life. Utilize the disciplines of meditation, yoga, chi-kung, contemplation and philosophical injury. Discussion will be integral to this course.

This class is based on the Mindfulness Meditation practices described in John Kabat Zinn’s 8 week “Mindfulness Based Stress Reduction” course. Mindful eating is a practice that slows down thoughtless habits of eating and invites you to become more aware of what you are putting into your body, while impacting your physical and emotional health. This class will help you enjoy eating both physically, emotionally and spiritually.

How do your thoughts – positive or negative – affect your physical body? Learn skills and techniques to become better aware of your thoughts and how to use them to increase control. Multiple approaches will be utilized throughout this online class. Concepts in mediation and yoga will be discussed.

Mindfulness refines our attention, so we can connect with whatever life brings with friendliness & appreciation. Mindfulness helps us see through overthinking and be more aware of what is actually happening. Therefore, friending ourselves begins with mindfulness meditation—learning to live “in the moment,” and freeing ourselves temporarily, from negative thinking, self-judgement, self-doubt and the worries and stress that go along with these states of mind. In this course we will explore the practice, benefits, applications and science of mindfulness.

This online course teaches contemp. mindfulness practices in conversation with Buddhist history & philosophy, grounding meditation in a worldview inclusive of both Eastern & Western perspectives. If you are new to mindfulness or have an established practice this class will help you develop a personal practice or deepen & clarify your work. Topics include Buddhism & the West, mindfulness, meditation, breathing, the body, thoughts, emotions, & relationships. Activities include meditation & relaxation exercises, reading, watching videos, journaling, visiting the Mindfulness Center, & online discussions.

This 14-week online course you will be introduced to mindfulness meditation. Mindfulness is paying attention to the present moment and how you do this & how to relate to what is happening. Mindfulness refines our attention, so we can connect with whatever life brings with friendliness and appreciation. Explore the practice, benefits, applications and science of mindfulness. Develop techniques that help you live “in the moment,” and free you temporarily, from negative thinking, self-judgement, self-doubt, worries and stress.

Mixed Martial Arts is the fastest growing sport in the US. It combines martial art disciplines into a fast paced and exciting combative sport. Become familiar with the fundamental techniques preformed in mixed martial arts competition. Increase your confidence and learn techniques for thinking fast in dangerous situations. Learn basic principles of wrestling (takedowns & escapes), judo (throws), and Brazilian Jiu Jitsu (submissions) & train in kickboxing. This class involves partner work with dummies using focus mitts, boxing gloves & close supervision to ensure proper technique & safety.

Become familiar with material and techniques to work with clay on a potter’s wheel. An overview of ceramic objects made by other cultures will be explored. Studio activities will include throwing functional cylinders.

Orienteering is a competitive sport where participants find their way across various checkpoints in rough country with the aid of a map and compass with speed and accuracy. Receive an overview of orienteering fundamentals and concepts. Learn how to read terrain while hiking and become familiar with navigational skills including compass and map reading. This class involves two to three hikes and completing two orienteering sport courses. This class takes place on Saturdays and/or Sundays.

Perform physical exercise while learning the proper and most productive way to participate in various physical activities including a regular cardiovascular workout. Become skilled in fitness and design your own personal program that increases endurance, strength and flexibility.

The Pilates method is an exercise system focused on increasing flexibility and strength for the total body without building bulk. People of all fitness levels can improve their core stability while promoting physical harmony and balance. Pilates will provide you with a refreshing and energizing workout.

Continuing from Pilates 1, new exercises will challenge your strength, flexibility, and endurance. This class moves at a faster pace and requires more core control, coordination and stamina.

Explore a variety of basic Poi and Hoop movements while increasing physical dexterity, stamina, and mental acuity. Improve flexibility while relieving stress. Poi is an art form that uses a set of two hand-held tethered balls that you twirl around your body in beautiful patterns. Simple poi movements will improve your coordination, balance your bi-lateral motor skills, sharpen analytical skills, boost endurance, and enhance self-awareness. Hooping and Poi allow non-dancers to have an opportunity to express themselves with movement in a non-intimidating atmosphere.

POUND® is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, strength movements, plyometrics, and isometric poses. Through continual upper body motion using our lightly weighted exercise drumsticks, called Ripstix®, you’ll turn into a calorie-torching drummer, POUNDing off pounds as each song flies by.

Racquetball is a worldwide sport played in over 120 countries with a pro-tour in the USA. Obtain a working knowledge of the rules and regulations of Racquetball. Learn basic Racquetball fundamentals including: passing shots, serves, kill shots, defensive shots, cut-throat game, and how to play doubles.

In Racquetball II, you will learn game strategies of racquetball, refine your game and become more proficient. Classes include singles play, cut throat games, doubles games and a round robin tournament.

Firmly grasp the basics of top-rope rock climbing. A strong emphasis on climbing safety will be maintained throughout the course. Regular opportunities will be given to practice important skills such as knot tying, belay, setting up anchors, and how to prep for a trip. Required trips include climbing at Devil’s Lake State Park and Boulders Climbing Gym. No previous experience is required.

You will learn the fundamentals of running as a lifelong form of exercise, recreation, and/or competition. Designed for the novice or recreational runner at any level. The instructor will act as your ‘virtual running coach’ and will recommend a weekly training plan for each runner based on goals, physical condition, time availability, and other relevant criteria. The class includes video lectures, weekly discussion activities, a personal running journal. You will complete ‘homework’ of running on your own time in accordance with the personalized plan.

Participate in running activities and learn about different training techniques. Develop the proper form and safety for running, learn the basic muscle groups involved in running and become familiar with running terminology, and gain exposure into the health and lifestyle benefits of running.

During on-the-water dryland classes you will learn: rigging, how to steer the boat, come-about (turn the boat when heading toward the wind), jibe (turn the boat when heading away from the wind and then make full circles), perform person-over-board rescue maneuvers and approach and leave docks/moorings under various wind conditions/orientations. Lessons are arranged on an individual basis. After the first class, all instruction will take place at the Sailing Club at UWM dock location on the MKE Community Sailing Center.

Learn basic, functional understanding of Salsa, Merengue, and Bachata dance styles; all originating from the island of Puerto Rico. At the end of the course, you will be able to recognize different musical rhythms and styles of all dances, and dance accordingly. A brief history of each will also be given. About 3 weeks will be spent on each dance style, depending on the speed and flow of the class. All three will be covered, with a review period at the end of the 8 week class.

Create 3 editions of screen prints while executing at least 2 of the 3 methods of screen printing demonstrated: photo stencils, hand stencils, and watercolor mono-prints. This class offers the opportunity to print on paper and fabric. We will discuss the history of screen printing as well as contemporary screen printing. For the final project, students will choose the method that best suits their artistic goal.

Familiarizing divers with operation and maintenance of equipment (this is not an equipment-repair course). The PADI Equipment Specialist course addresses: Theory, principles and operation of diving equipment. Routine care and maintenance procedures, and storage. Common problems with equipment and recommended professional maintenance procedures (including a demonstration of repair procedures). Simple suggestions for equipment configurations and an introduction to new equipment (optional trying of new or unfamiliar equipment in confined water).

In this assault prevention course you will gain a broader perspective than typical self-defense instruction. Incorporating physical and psychological training, it is a comprehensive program that develops practical street-smart skills and self-confidence through awareness and knowledge as preventative techniques. Emphasis on training techniques for women.

Gain an introduction to scuba through academic, confined water, and open water training. During training sessions, you will learn how to assemble, operate, and break down scuba systems. Develop basic scuba skills such as: mask and regulator cleaning, emergency air management, and dive planning. This is the first class to take for Scuba and Diving Classes. This class is prerequisite for all other UWM scuba or dive classes (if you don’t take this class you must already have a PADI Open Water Diver or qualifying certification to take other scuba or dive classes).

Learn proper weight lifting techniques and routines to create a balanced body, and how incorporating cardio into weightlifting builds muscles and promotes weight loss. Find inner and outer strength through fitness in a safe environment. This course is for those who want to work with a personal trainer and reach individual goals. In this small group environment, everyone will motivate each other. Class incorporates fun cardio blasts with strength training using more than just weights for a varied, efficient, and fun workout.

The class begins with basic skills assessment including critiques for turning, stopping, use of edges and board control. Incorporation of games, activities and contests to increase skills and develop better technique and skills will be a part of every class period. This class meets five times Jan-Feb.

Gain an introduction to the sport preparing you for higher levels of competition. This course will cover the historical background of soccer, rules and terminology. Develop competency level of various skills: passing, dribbling, shooting, trapping, etc. Learn strategies and basic offensive activities utilized in the sport of indoor soccer and Futsal.

Develop tracking and shielding skills and gain an advanced passing, dribbling, shooting and trapping skills. You will also learn correct positioning on defense and offense in various game scenarios.

Become familiar with the rules of outdoor soccer, and develop basic soccer skills, through conditioning and successfully competing in games or scrimmages. Class covers: ball handling, heading, passing, goal keeping, goal kicks, corner kicks, throw-ins, direct kicks, indirect kicks, and penalty kicks. Class takes place in Gordon Park.

Expand on skills learned in Outdoor Soccer I while emphasizing technical and tactical play. Gain and develop more advanced conditioning and skills. Compete in drills, games and scrimmages. Class takes place in Gordon Park.

Designed for those who have never learned to swim or have little experience in swimming. Focus on improving swimming skills, stroke techniques, forms of entry, aerobic/anaerobic conditioning, and metabolic training related to heart rate and nutritional factors.

Swim II builds on what was learned in Swim I, improving stroke techniques, forms of entry, aerobic/anaerobic conditioning, and metabolic training relating to heart rate and nutritional factors.

Swing and Salsa through a basic, functional understanding of both dance styles. At the end of the course you will be able to recognize the different musical rhythms and styles of both dances, and be able to dance accordingly. A brief history of each will be given. About 4 weeks will be spent on each dance style, with a review period at the end of the 8 week class.

T’ai Chi Ch’uan is a Chinese martial art that is practiced throughout the world for health. Become familiar with the Yang style of Tai Chi created by Yang, Ban Huo in the early 19th century. Tai Chi practice improves balance, coordination, posture, builds musculoskeletal strength and stamina, relieves stress and improves concentration and memory. Classes consist of warm up, Qigong breathing exercises, Classic Yang style Tai Chi sequence Part 1, lectures and discussion of Tai Chi principles. Explore 7 energy patterns, 5 steps of Tai Chi, and 21 forms of Tai Chi.

Develop a deeper understanding of T’ai Chi Ch’uan, refine your movements and increase your strength. All sessions will provide instruction in Professor Ch’eng Man Ching’s Yang Style Short Form, Chan Si Gong and Qigong exercises. Classes will include discussion of the underlying philosophy, principles and application.

Have fun and obtain basic techniques & skills for table tennis including: forehand and backhand strokes; underspin push; serves with top, under, and/or sidespin; smashing. Establish the proper footwork and grip. An overview of different tournament formats will be given (double elimination, round robin, etc.) Learn rules of the game (singles and doubles) and practice with a robot.

Discover the introductory philosophies and techniques of Tae Kwon Do, including basic Korean terminology, stances, punching, kicking, and self-defense. Proper breathing and balance will also be covered.

Expand on the techniques learned in Tae Kwon-Do I (SPT&REC 172). Basics will be reviewed and improving on skills learned in previous classes. Forms, blocks, kicks, punches, self-defense against punches and grabs, and sparring combinations will culminate into a final performance test the last day.

Obtain the basic skills necessary to play tennis. The class will cover terminology and tennis etiquette, the rules of tennis (singles and doubles), basic stroke mechanics and footwork, basic singles and doubles strategy, proper warm-up/cool-down exercises and stretches. The final exam will cover tennis rules and fundamental concepts (only one exam).

Firm up and tone areas of the abs, thighs and glutes while reducing belly fat. Participate in various exercises and learn about fitness activities to maintain health and fitness in core areas.

Part II is an intermediate course designed to build upon previous fitness results in regular exercise and wish to maintain and/or progress to new fitness challenges towards improving lean muscle mass and reshaping the body. You will tone arms and chest muscular areas. This class takes into consideration your personal goals and fitness levels in one or more of the following: frequency, duration and/or intensity. Postural alignment and proper breathing and relaxation techniques will also be instructed and practiced.

Challenge your muscles and your mind as you experience drills, circuits and obstacle courses. Cardio exercises and muscle conditioning with and without equipment will be included to give you a unique full-body workout every class. Increase muscle endurance, strength, flexibility and enjoyment of exercise. Whether you are new to exercise or not, this class is for you!

In this hands-on course you will be introduced to camera assembly and maintenance as well as basic underwater photography techniques, including resolution, exposure, composition, underwater lighting and more. Complete a total of two video dives. [This is a PADI scuba specialty class] Prerequisites: Ability to snorkel. Instructor: Otte

Obtain a working knowledge of rules and regulations in volleyball. Learn basic volleyball fundamentals such as serving, blocking, hitting, setting, passing and digging. Volleyball is played in the Olympics as a medal sport and there are both a sand and traditional court pro tours in the USA.

Expand on skills from Volleyball I with a focus on serving, passing, setting, hitting and blocking. Gain an overview of offensive and defensive strategy.

Become familiar with weight training terminology and re-evaluate your present program. Examine eating habits, get to know basic safety factors in the weight room, learn correct technique of selected weight training exercises, and become familiar with the basic muscle groups involved in weight training.

Further develop what was learned in Weight Training I while recording workouts consistently. Opportunity to learn about various advanced topics relating to weight training and fitness.

Explore various types of resistance training and aerobic workouts aimed to strengthen and tone muscles and increase cardio stamina. Learn up to date general knowledge of cardio/muscle conditioning, proper weight lifting and injury prevention techniques. You will set fitness goals to maintain and/or improve your fitness levels.

Wellness combines mind, body, emotion and spirit. Increase our consciousness while comfortably experiencing self-exploration and self-discovery. Tools such as journal usage, yoga, nutrition, relaxation, mediation, breath work, and group discussions will be used.

Increase backwoods knowledge while learning to live in the wilderness with bare essentials. Create personal survival kits, discover the five most important considerations for survival, overcome difficult situations, discover how to find food in the wilderness, start fires and more. Class includes an overnight trip in the wilderness.

Through demonstrations, lectures and practical application learn how to be comfortable and enjoy camping with tents in Wisconsin winters. Become prepared for winter camping by: learning about proper gear, food and fires, winter activities, and safety in cold weather hazards. Class includes a weekend camp-out.

Prepare and execute a successful camping experience in deep snow country. Gain knowledge in cold weather clothing, proper diet, extreme cold safety, using snow as an asset, fire building, and proper backpacking for snow country. Enjoy a three day camping experience with the use of snow shoes and cross country skis in Northeastern Wisconsin.

Learn ancient yoga/health practices for managing daily stressors. You will learn to identify signs and symptoms of stress, how anxiety manifests in the body and mind, and yoga techniques for relief. Focusing on gentle yoga, meditation, and breathing to calm the nervous system. Explore the ancient system of Raja Yoga, a precursor to all other types of yoga dating back to 4000BC, and how yoga practices have evolved in Western Culture. Yoga is geared toward each person’s capacity, all ages and body types are invited.

Yoga is a practice that has been used for thousands of years as an aid in transforming the mind and body. Experience the physical practice that will stretch and tone the body, while finding calm within the mind. Study basic yoga philosophy, postures (asana), and breathing techniques (pranayama) with a focus on alignment and how the postures relate to the human anatomy.

Reduce stress and achieve flexibility, strength, and balance while listening to the body. Expand on the basics of Yoga including asanas (physical poses), meditation, and pranayama (breathing techniques). Including discussions of Yogic paths and philosophy. Explore how yoga relates to human anatomy for a deeper understanding of alignment. All body types and skill levels are encouraged to participate, but those who have experience or taken Yoga I at UWM are preferred in this intermediate class.

Explore energetic, fluid movements of Vinyasa Yoga postures, yogic breathing, structural balance, muscle flexibility, core strength, warm-up poses, sun salutations, standing poses, modified back bends, inversions, and finishing poses leading to the yoga flow. Experience beginning to intermediate yoga exercises to accommodate a mixed level of abilities. The purpose behind poses, and the benefits of Vinyasa yoga will be reviewed.

Zumba combines high energy and motivating music with unique combinations that allow you to dance away your worries. It is based on the principle that a workout should be “FUN AND EASY TO DO.” Zumba is a fusion of Latin and International music—dance themes that create a dynamic and effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body while increasing metabolism. Utilizing the principles of fitness and resistance training to maximize caloric output.