Georgetown University Campus Recreation Yates Field House Spring 2012 Group Fitness Schedule January 17 May 13 2012

2 Dance/Exercise Room (DER)

Time/Day 6:45-7:30am 7:00-7:45am 8:00-9:00am
Older Adult Tone Sharon

SUNDAY

MONDAY
Pilates Caroline

TUESDAY
Sunrise Yoga Tanja One Step Beyond/BOSU Wendy

WEDNESDAY
Sunrise Yoga MaryBeth

THURSDAY
Sunrise Yoga Tanja

FRIDAY
Pilates Caroline

SATURDAY

Older Adult Tone Sharon

One Step Beyond/Exercise Ball Wendy

Older Adult Tone Sharon

9:15-10:45am 12:00-1:00pm 4:30-5:30pm 5:45-6:45pm 7:00-8:00pm 8:159:15pm POOL

Deep Water 6:20-7:00pm Andre ButtsNGuts Meg Step Interval Sheila Hatha Yoga Tanja Zumba Rosemary C3 Lisa Zumba Caitlin Fundamentals of Boxing Tom Deep Water Aerobics 12:15-1:15pm Lonie Hatha Yoga MaryBeth Cardio Interval Sheila M. PiYo Katerina Pump It! Rosemary Flow Yoga Tanja Zumba Caitlin Fundamentals of Boxing Tom Deep Water Aerobics 12:15-1:15pm Lonie Step Interval Cory ButtsNGuts or Full Body Circuit Meg Cardio/Box/Core Lisa

Hatha Yoga Saraswati

Deep Water 6:20-7:00pm Andre

Deep Water Aerobics 12:15-1:15pm Lonie

See CLASS DESCRIPTIONS on reverse side. Classes are filled on a first-come, first-serve basis. All classes CLOSE 10 minutes after start time for participant safety. Class passes are non-refundable, non-transferable, and must be accompanied with ID. There are NO Group Fitness Classes on University Holidays. There will be an alternative Spring Break Schedule in March.
For any suggestions/questions/concerns please contact Meghan Dimsa at mcd75@georgetown.edu

Resistance Training Based Classes Pump It! Weight training made fun and user-friendly! Tone and sculpt every muscle group in this time-efficient class that utilizes barbells and hand weights designed especially for group fitness participants. Fun music, great workout. ButtsNGuts Hips, abs, thighs, glutes an intense workout targeting all muscle groups of the lower body. A.B.S. This class focuses on Abdominal and Back Strength to work you to the core! Long N Lean- This class focuses on strengthening and toning muscles while keeping your heart rate up for a calorie-burning workout. Using low resistance at varying angles, we'll target small muscles groups and accessory muscles for a whole body workout, while incorporating stretching and challenging balance to achieve that lean look. Cardio Based Classes CardioBox/Core A rigorous, full-body interval class combining core training, strength conditioning, coordination, and active recovery. Upper-body box and kickbox sets alternate with jumping rope to increase muscular endurance, cardiovascular efficiency, and balance. This class concludes with stabilization mat work. C3: Cardio-Cross-Core A core strength and conditioning program that emphasizes constantly-varied, high-intensity functional movement. This class is designed to maximize your performance and fitness for any physical challenge or activity by optimizing physical competence in each of the ten recognized fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. No experience required. Boot Camp This high-intensity class utilizes a variety of drills and exercises to keep your heart rate up and your muscles working. Burn calories and improve tone with this upbeat workout. Step Interval High energy intermediate step combos alternating with full body toning exercises with hand weights, bands, and body bars. Advanced Step More intensity, creative combinations: a full hour of step fun. Zumba! The latest cardio craze is here at Yates - a fusion of Latin and International music with dance themes that create a dynamic, exciting, effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Zumba utilizes the principles of fitness interval training and resistance training to maximize caloric output, fat burning and total body toning. It is a mixture of body sculpting movements with easy to follow dance steps. Dance Fusion - Through the joy of movement, work up a sweat with a full-body high intensity cardiovascular workout! These unique exercise are derived from various dance formats and are accompanied by a challenging series of conditioning exercises inspired by classical ballet and Pilates. This class will leave you standing taller, energized, and toned. No experience required. Mind-Body Based Classes Hatha Yoga This traditional hatha yoga class focuses on flowing through a variety of yoga postures to build strength and flexibility, as well as on breathing techniques for stress relief and relaxation. Flow Yoga This vinyasa flow class cultivates both strength and fluidity by focusing on energetic alignment and its connection to the breath. YogaFit A flowing style yoga class utilizing the unique 3-mountain format. Flow though traditional poses, increase strength, endurance, and flexibility, connect body and mind. Mixed level class, appropriate for beginners through skilled practitioners Sunrise Yoga- Wake up the right way with this early morning yoga class. It will consist of a mixture of styles but all at a pace and level to ensure the body is slowly prepared for the daily activities, appropriate for beginners through skilled practitioners. PiYo: Immerse yourself in an up-beat Pilates and Yoga fusion class that challenges your strength and flexibility... all while listening to some uniquely contagious tunes. Specialty Classes Fundamentals of Boxing Taught by a former boxer, class focuses on boxing skill and technique. Class utilizes heavy bags, speed bags, as well as other sport-specific equipment. All skill levels welcome. Older Adult Tone A gentle mix of strength training and stretching exercises designed for the mature adult. Move at a comfortable pace with a focus on correct form and technique. All ages welcome, but geared towards the older adult. One Step Beyond 30 minutes of step aerobics followed by 30 minutes of toning at a pace preferred by mature adults. All ages welcome, but geared towards the older adult. Deep Water Aerobics Enjoy the thrills and drills of suspended water exercise. We provide the belts and weights to facilitate total movement. Wonderful cross-training for all other land sports or just enhance your flexibility and strength training. Deep Water - Ideal cross training for workout enthusiasts and athletes. Improve joint strength and range of motion, tone muscles, burn fat, improve coordination, balance and postural alignment while in the water. Class is held in the 13 ' diving well of our pool.

Georgetown University Campus Recreation Yates Field House Spring 2012 Group Fitness Schedule January 17 May 13 2012
Multi-Purpose Room (MPR) Official Spinning Facility
TUESDAY
Spin Xpress Caitlin Spin Xpress Sheila C. Spin Xpress Ett (8:00am) Spin Xpress Cory Spin Xpress Ron

Time/Day 6:30-7:15am 7:00-7:45am 10:00-11:00am 12:15-1:00pm

SUNDAY

MONDAY

WEDNESDAY

THURSDAY
Spin Xpress Ett

FRIDAY
Spin Xpress Sheila C.

SATURDAY

Spin Xpress Cory SpinCORE Gillian/ Sheila M.

Spinning Onni

Spin Xpress Ron (12:00-1:00)

Spin Xpress Ron

1:30-2:00pm 4:00-5:00pm 5:15-6:15pm 6:30-7:30pm

Spinning Stephen/Heather Spinning Onni Spin Core Melissa Spinning Amanda Spinning Christina

Spinning Heather Spinning Annette Spinning Haley

Spin Xpress Cory Spinning Caitlin Spinning Ena

See CLASS DESCRIPTIONS on reverse side. Sign-up for Spinning classes begins 30 minutes before class start time. Sign-up at the Yates Front Desk - classes are filled on a first-come, first-serve basis. There are only 20 bikes available at all times. All classes CLOSE 10 minutes after start time for participant safety. Class passes are non-refundable, non-transferable, and must be accompanied with ID. No refund will be given if lost or stolen. There will be No Group Fitness classes on University Holidays. There will be an alternative Spring Break Schedule in March.
For any suggestions/questions/concerns please contact Meghan Dimsa at mcd75@georgetown.edu

Class Descriptions
Energy Zones Heart rate training is widely recognized as the most effective training tool to burn calories, build strength, and improve overall fitness its also the cornerstone of the Spinning program. The Energy Zone system divides the heart rate training range into five zones, from 50% of max to maximum effort. Each zone delivers specific training benefits. At Yates Field House, all of our classes are mixed profile, taking the rider on an all-terrain journey! Spin Xpress A 45 minute class designed to give riders an intense, time-efficient ride. Spinning A one-hour version of your favorite workout! Let your instructor take you on a creatively designed ride to maximize your fitness potential. SpinCORE NEW! An intense 45 minute ride with 15 minutes of (optional) core work at the end. It is highly recommended that all participants wear heart rate monitors during class in order get the best possible workout experience. Understanding Heart Rate Training: Recovery Energy Zone 50%-65% of Maximum Heart Rate (MHR) Recovery is an essential part of any exercise program. By balancing high intensity exercise with easy to moderate recovery rides, your body has opportunity to heal, repair and rest. It is the only way to avoid overtraining and prevent burnout and fitness plateaus. Endurance Energy Zone 65%-75% of MHR Endurance rides build strength and stamina. In this zone, you maintain a steady heart rate and comfortable pace over longer distances and extended periods of time. Strength Energy Zone 75%-85% of MHR This zone improves cardiovascular fitness and builds muscular power by training your anaerobic threshold and loading resistance. Interval Energy Zone 65%-92% of MHR Intervals push your body to perform at peak levels and recover quickly. Rides in this zone emphasize speed, tempo, timing, and rhythm in a variety of movements including quick pedaling on flats, acceleration drills, and jumps. Race Day Energy Zone 80%-92% of MHR The Race Day Energy Zone ride is an opportunity to see how your training has paid off in a challenging time trial ride the ultimate Spinning challenge.