1. health and fitness

GROUP EXERCISE SCHEDULE
SOUTHWEST YMCA
MONDAY
TUESDAY
WEDNESDAY
November 2014
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THURSDAY
FRIDAY
See our Membership Desk for
Group Exercise Descriptions
SATURDAY
SUNDAY
5:45 am 6:30 am
Tabata Bootcamp Mod/Hi 5:45 am Group Ex Room - Laura L. 6:45 am
Cycling Mod/Hi
Group Ex Room - Karl
5:45 am 6:45 am
BODYPUMP Mod/Hi
Group Ex Room - Gini
5:45 am 6:45 am
Cycling Mod/Hi
Group Ex Room - Harold
5:45 am 6:30 am
Tabata Bootcamp Mod/Hi 6:15 am Group Ex Room - Laura L. 6:45 am
TRX Express«Mod/Hi
Rec Room - Laura L.
8:15 am 9:15 am
Ultimate Cycling«Mod/Hi
Group Ex Room - Rachel
9:00 am 10:00 am
Pilates with Props Mod
Studio 2 - Annie
8:15 am 9:00 am
TRX Blast«Mod/Hi
Rec Room - Constance
5:45 am 6:45 am
INSANITY All
Rec Room - Darren
9:00 am 10:00 am
STARTS
PiYo All
ON
Rec Room - Melba NOV. 13
8:00 am 8:45 am
Advanced Step Mod/Hi
Group Ex Room - Rachel
7:00 am 7:45 am
Spin Attack Mod/Hi
Group Ex Room - Laura L.
9:30 am 10:30 am
BODYPUMP Mod/Hi
Group Ex Room - Rachel
9:00 am 10:00 am
BODYPUMP Mod/Hi
Group Ex Room - Gini
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9:00 am 10:30 am
Kriya Yoga Mod
Studio 2 - Camella
8:45 am 9:30 am
Express Step Mod/Hi
Group Ex Room - Rachel
9:00 am 10:00 am
BODYPUMP Mod/Hi
Group Ex Room - Laura P.
9:00 am 10:00 am
Boot Camp«Mod/Hi
Group Ex Room - Rachel
7:45 am 8:45 am
Yoga Stretch Low
Studio 2 - Jane
9:30 am 10:30 am
TRX Blast«All
Rec Room - Ashley
9:00 am 10:15 am
TRX /Cycle Combo«Mod
Rec Room - Laura L.
9:00 am 10:00 am
Zumba Fitness«All
Group Ex Room - Laura P.
9:00 am 10:00 am
Pilates Mixed Levels Mod
Studio 2 - Sara
9:00 am 10:30 am
Kriya Yoga Mod
Studio 2 - Camella
9:00 am 10:00 am
Pilates Beginning Low
Studio 2 - Laura L.
8:00 am 9:00 am
Body Sculpt Mod
Group Ex Room - Cindy
10:45 am - Body Flow All
11:45 am
Studio 2 - Anita
10:15 am 11:15 am
Fitness Yoga Mod
Studio 2 - Nancy B.
9:15 am 10:00 am
TRX Beginner «Low/Mod
Rec Room - Constance
9:00 am 10:15 am
TRX Cycle Combo«Mod
Rec Room - Constance
10:15 am 11:05 am
Bolly X All
Group Ex Room - Tamara
10:05 am - Rowing Mod/Hi
Studio 2 - Laura L.
11:05 am
8:00 am 8:45 am
TRX Express«Mod/Hi
Rec Room - Sara
10:45 am - Zumba Fitness«All
11:45 am
Group Ex Room - Laura P.
10:15 am 11:15 am
Step Mod/Hi
Group Ex Room - Laura P.
10:15 am 11:05 am
INSANITY All
Rec Room - Ashley
9:30 am 10:30 am
Boot Camp«Mod/Hi
Group Ex Room - Rachel
10:45 am - Kriya Yoga Low
12:00 pm
Studio 2 - Camella
10:15 am 11:15 am
Bollywood Fusion«All
Group Ex Room - Laury
9:00 am 10:00 am
Rowing Mod/Hi
Studio 2 - Sara
5:45 pm 6:45 pm
11:30 am 12:30 pm
Zumba Toning All
Group Ex Room - Laura P.
10:15 am 11:30 am
Ultimate Cycling Mod/Hi
Group Ex Room - Rachel
10:15 am 11:15 am
Fitness Yoga Mod
Studio 2 - Nancy B.
11:30 am 12:30 pm
TRX Blast«Mod/Hi
Rec Room - Zhanna
11:15 am 12:15 pm
Balance Training Low
Studio 2 - Marie
9:15 am 10:15 am
Cycling Mod/Hi
11:30 am 12:30 pm
Barre All
Group Ex Room - Sara
12:30 pm - Chair Aerobics Low
1:30 pm
Group Ex Room - Rosie
10:15 am 11:15 am
Hi/Low & Sculpt Low/Mod
Studio 2 - Jan
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12:30 pm - Chair Aerobics Low
1:30 pm
Group Ex Room - Rosie
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10:45 am - Yoga for Osteoporosis
11:45 am
Studio 2 - Marie Low
1:30 pm 2:30 pm
Adaptive Yoga Low
Studio 2 - Barbara
11:45 am 12:45 pm
4:30 pm 5:30 pm
Raja Yoga Mod
Studio 2 - Mayu
12:00 pm - Balance Training Low
1:00 pm
Studio 2 - Marie
5:00 pm 6:00 pm
Bollywood Fusion«All
Group Ex Room - Laury
1:30 pm 3:00 pm
Therapeutic Yoga Low
Studio 2 - Marie
6:00 pm 6:45 pm
TRX Blast«All
Studio 3 - Ashley
2:30 pm 3:30 pm
6:15 pm 7:15 pm
Cycling Mod/Hi
Group Ex Room - Maureen
7:30 pm 8:30 pm
Adult Karate - Beginner
Group Ex Room - Craig
8:30 pm 9:30 pm
Barre All
Group Ex Room - Catherine
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10:45 am - Glitz Dance All
11:45 am
Group Ex Room - Sara
11:45 am 12:15 pm
Fab Abs All
Group Ex Room - Sara
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12:45 pm - Yoga with Foam Rollers
1:45 pm
Group Ex Room - Marie All
1:30 pm 3:00 pm
11:30 am 12:30 pm
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Raja Yoga Low
Studio 2 - Mayu
Adaptive Yoga Low
Studio 2 - Barbara
4:30 pm 5:30 pm
Vinyasa Yoga Mod
Studio 2 - Heather
6:00 pm 6:45 pm
11:45 am Express Cycling Mod/Hi
Group Ex Room - Maureen 12:45 pm
Seated Stretch & Strength 4:45 pm 5:45 pm
Group Ex Room - John M. Low
Pilates Mixed Levels Mod
Studio 2 - Rachel
6:00 pm 7:00 pm
PiYo All
Studio 2 - Shu-Mei
7:00 pm 8:00 pm
Glitz Dance All
Group Ex Room - Sara
4:30 pm 5:15 pm
Zumba Kids Ages 6 – 12 yrs
Group Ex Room - Laura P.
5:00 pm 6:00 pm
Bollywood Fusion«All
Group Ex Room - Laury
6:30 pm 7:30 pm
Zumba Fitness«All
Group Ex Room - Laury
5:30 pm 6:15 pm
Rowing Mod/ High
Studio 2 - Maureen
6:00 pm 6:45 pm
TRX Blast«All
Studio 3 - Rachel
7:15 pm 7:45 pm
Express Rowing All
Studio 2 - Zhanna
Adult Karate - Advanced 5:30 pm Group Ex Room - Craig
6:20 pm
Zumba Fitness«All
Group Ex Room - Laura P.
6:05 pm 7:05 pm
Turbo Kick All
Group Ex Room - Meg
7:40 pm 8:40 pm
Rumbaxé«All
Group Ex Room - Tamara
6:30 pm 7:30 pm
BODYPUMP Mod/Hi
Group Ex Room - Laura P.
7:30 pm 8:30 pm
Adult Karate - Beginner
Group Ex Room - Craig
8:00 pm 9:00 pm
Hatha Yoga Low/Mod
Studio 2 - Barbara
7:30 pm 8:45 pm
Hatha Yoga Low/Mod
Studio 2 - Barbara
8:30 pm 9:30 pm
Adult Karate - Advanced
Group Ex Room - Craig
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Pilates Beginner/Inter
Studio 2 - Anh Low/Mod
Zumba Fitness«All
Group Ex Room - Nana
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12:45 pm - Yoga with Foam Rollers
1:45 pm
Studio 2 - Barbara All
1:00 pm 3:00 pm
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Hatha Yoga Low/Mod
Studio 2 - Barbara
Group Ex Room - Constance
10:30 am - Turbo Kick All
11:30 am
Group Ex Room - Meg
Seated Stretch & Strength 4:30 pm 5:30 pm
Group Ex Room - John M. Low
1:30 pm 2:30 pm
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Therapeutic Yoga Low
Studio 2 - Marie
2:30 pm 3:30 pm
12:30 pm - Chair Aerobics Low
Group Ex Room - Rosie
1:30 pm
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Karate Workshop All
Group Ex Room - Craig
«Space is limited.
Pick up a reservation card
from our Membership Desk
(no more than 15 minutes
before class).
INTENSITY LEVELS
Low
Mod
Hi
All
Low Intensity
Moderate Intensity
High Intensity
All Levels Welcome
FACILITY HOURS
M - F 5:30 am - 10:00 pm
SAT 6:00 am - 8:00 pm
SUN 8:00 am - 7:00 pm
KID'S CLUB HOURS
M - F
SAT
SUN
8:00 am - 1:00 pm
4:00 pm - 7:30 pm
8:00 am - 1:00 pm
8:00 am - 1:00 pm
SOUTHWEST YMCA
13500 Quito Road
Saratoga, CA 95070
408 370 1877
CARDIO
STRENGTH
FLEXIBILITY
Group Exercise Schedule
SOUTHWEST YMCA
November 2014
GROUP EXERCISE
At the Y, we offer Group Exercise classes for all
ages, levels and interests. From yoga and indoor
cycling to BODYPUMP , Zumba Fitness and TRX ,
you'll find a class that's fun and keeps you moving
at your own pace. Before starting any new exercise
program, be sure to consult with your physician.
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GENERAL INFORMATION
• If you are new to Group Exercise or returning
after an absence, be sure to tell your instructor,
in case you need modifications.
• Warming up is a vital part of exercise. If you
are more than 10 minutes late, wait for the
next class.
Saturday, November 8, 2014
10:30 am – 12:00 pm
See our Membership Desk for more information.
Parent’s Night Out
Friday, November 21, 2014
5:00 pm – 9:00 pm
Sign up at our Membership Desk.
Thanksgiving Break Camp
Monday, November 24, 2014
Tuesday, November 25, 2014
Wednesday, November 26, 2014
9:00 am – 3:00 pm
Sign up at our Membership Desk.
• Wear athletic clothes and closed-toe
athletic shoes.
Closed for Thanksgiving
• Keep your cell phone on silent. If you need
to take a call, be sure to step out of the room.
• You must be at least 14 to participate in a
Group Exercise class.
JOIN. GIVE. VOLUNTEER.
Like us at
facebook.com/swymca.saratoga
for updates and information.
Healthy Families
• If you need to leave class early, let your
instructor know at the beginning of the
class. When leaving class, be careful not
to disrupt class.
• Do not bring food, gum or drinks, except
for water in containers.
CARDIO . DANCE . FLEXIBILITY . STRENGTH . YOGA & PILATES . MEDITATION . MARTIAL ARTS
JOIN US THIS MONTH FOR
To become a member, make a donation or volunteer
your time, visit swymca.org or call 408 370 1877
SOUTHWEST YMCA
13500 Quito Road, Saratoga, CA 95070
408 370 1877 | swymca.org
Thursday, November 27, 2014
Special Group Exercise Holiday Schedule
Friday, November 28, 2014
Open 8:00 am – 2:00 pm
See our Membership Desk for more information.
GROUP EXERCISE CLASS DESCRIPTIONS
SOUTHWEST YMCA
CARDIO
Boot Camp – Moderate/High
Boot Camp is a high-energy, high-intensity class to get you ingreat shape,
blast calories, and have fun. Combining basic sports conditioning techniques
with strength and core training, you’ll increase your aerobic fitness, muscular
endurance and flexibility.
Chair Aerobics – Low
Working from a chair, you’ll get a cardiovascular workout with no impact.
Includes strength and stretching exercises.
Cycling – Moderate/High
Indoor cycling lets you experience the exhilaration of road riding. Your
instructor will lead you on a virtual ride, complete with hills, straight-aways
and sprints. All you need to start is a water bottle and a sense of adventure.
• Ultimate Cycling: Pushes you to your limit with exciting, challenging rides.
• Spin Attack: This 45-minute class takes indoor cycling back to its roots,
providing a fast-paced, intense ride.
Hi/Lo & Sculpt – All Levels
Put your body weight to work with this series of 30 second drills for
maximum results. All fitness levels are welcome.
INSANITY – All Levels
High and low-impact steps are mixed in a variety of patterns to burn
fat and get you in shape. The class ends with body sculpting to increase
strength and improve flexibility.
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Rowing – Moderate/High
Enjoy an exhilarating total body workout in our group rowing class.
You’ll learn proper rowing technique and get a fantastic workout in a fun
environment. Rowing is a great cross-training tool for runners, cyclists and
swimmers, as it conditions your legs, core and upper body.
Step – Moderate/High
Step aerobics uses an elevated platform or step to engage you in a variety
of challenging movement patterns on and around the step. You’ll blast
calories, increase your cardiovascular fitness and build muscular endurance.
Tabata Boot Camp – Moderate/High
Tabata Boot Camp is a scientifically-designed cardio and strength workout
using 4-minute high-intensity intervals to give you the fastest results in
the least amount of time.
Turbo Kick – All Levels
Turbo Kick is a high-energy cardio workout that burns fat and gets you
fit. You’ll experience a mix of kickboxing and simple dance moves set to
heart-pounding music. No prior kickboxing experience is required. All
fitness levels are welcome.
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TRX Cycle Combo – Moderate
A combined cardio and strength training workout in an hour. You’ll
get 30 minutes of cardio on the indoor cycle and 30 minutes of TRX
strength training. Some experience riding indoor cycles and using
the TRX is recommended.
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STRENGTH
BODYPUMP – All Levels
BODYPUMP is a group barbell program, working every major muscle in
your body. Ten stationary routines using barbells strengthen and tone
your body in record time. High repetitions boost your muscular endurance.
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Body Sculpting – All Levels
Body Sculpting is a strength training class using a variety of weight
equipment (dumbbells, body bars, stability balls and bands) to shape
and tone your body.
Fab Abs – All Levels
An express class devoted to improving core strength, mobility and posture.
Using a variety of small equipment, Fab Abs focuses on sculpting and
toning your abdominal and back muscles to improve core stabilization and
strength. Ab-solutely fabulous and Ab-solutely fun.
Seated Strength & Stretch – Low
Working from a chair, you’ll participate in strengthening and conditioning
exercises. Using weight equipment (bands, dumbbells and small balls) and
lively music, you’ll build and retain muscle mass.
TRX Suspension Training – All Levels
TRX Suspension Training is a revolutionary method of leveraged body
weight exercises. You’ll perform exercises that build power, strength,
flexibility, balance, and mobility, all at your own intensity.
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• TRX Beginner – Low/Moderate: For people who are not familiar with
TRX or who are just starting or returning to exercise.
• TRX Blast: You’ll get a total body strength and cardio workout. See
schedule for intensity level.
• TRX Cycle Combo – Moderate: A combined cardio and strength training
workout in an hour. You’ll get 30 minutes of cardio on the indoor cycle
and 30 minutes of TRX strength training. Some experience riding indoor
cycles and using the TRX is recommended.
• TRX Express – Moderate/High: You’ll get a high-intensity, full body
workout in just 30 minutes.
• TRX Flex & Balance – All Levels: You’ll perform exercises that focus
on improving flexibility and balance. Increase your range of motion and
improve your athletic performance.
Barre – All Levels
Sculpt your muscles, build your core, and improve your flexibility in this
workout that utilizes a ballet barre to help you focus on proper form
and alignment. The class integrates Pilates, yoga, and ballet to help you
develop a dancer’s taut, lithe body.
PiYo – All Levels
A fusion of yoga and pilates, this class is designed to help get you stronger,
fitter, leaner and more flexible.
DANCE
BollyX – All Levels
BollyX is a high intensity, easy-to-follow Bollywood cardio dance workout.
Move to the heart pumping beats of Bollywood and unleash your inner
swagger.
Bollywood Fusion – All Levels
Inspired by the Indian film tradition of expressive music and dance
comes this calorie-burning workout. Set to infectious music, you’ll learn
traditional moves that will tone you head to toe, increase your energy, and
inspire you to work hard.
Glitz Dance – All Levels
Glitz Dance is an energizing and unique fitness class featuring a diverse
range of dance styles—from stage and screen to disco and swing. This
class will build dance technique, cardio fitness and muscle endurance.
Glitz will make you shine.
Rumbaxé – All Levels
Rumbaxé is a dance workout that helps you discover and develop an inner
rhythm while providing an effective cardio workout through the steps and
sounds of salsa, merengue, reggaeton, cumbia, Afro-Peruvian and more.
Zumba Fitness – All Levels
Zumba Fitness is a cardio dance class that fuses Latin rhythms with dance
moves to create an exhilarating hour of calorie-burning, body-energizing
fun.
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Zumba Kids – All Levels/Kids
Zumba for ages 6-12 is packed with specially choreographed routines
and the latest music, like hip-hop, reggaeton and cumbia, while increasing
focus, coordination and self-confidence.
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Zumba Toning – All Levels
The Zumba Toning program combines the exhilarating experience of a
Zumba Fitness Party with the benefits of safe and effective strength
training. It’s an easy-to-follow dance-fitness workout that adds variety
through lightweight Zumba Toning Sticks to enhance muscle strength,
tone and endurance.
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YOGA & PILATES
Adaptive Yoga – Low
Anyone can do Adaptive Yoga, regardless of physical limitations. Postures
can be performed seated, standing or on a mat—whichever works best for
you. Adaptive Yoga increases strength and flexibility and improves your
mobility and range of motion.
BODYFLOW™ – All Levels
Uses Yoga, Tai Chi, and Pilates movements to build flexibility and strength.
The controlled breathing, focus and series of stretches leave you calm and
centered.
Fitness Yoga – Moderate
This class offers a modern approach to yoga that combines fitness moves
such as push-ups, sit-ups and squats with traditional yoga postures
linked together in a flowing format. A perfect complement to your cardio
workouts, Fitness Yoga increases your strength, flexibility, balance and
power.
Hatha Yoga – All Levels
Hatha Yoga helps you achieve balance between mind and body through
physical poses or Asanas, breathing techniques or Pranayama, and
meditation. Asanas are body positions designed to improve health.
Pranayama is the science of breath control.
Kriya Yoga – Low/Moderate
Kriya Yoga highlights the relationship between the breath and the mind.
Breath influences mind and vice versa. Breath control is self-control.
Techniques include preparing the body with stretching and bending
exercises, practicing meditation, and incorporating breath.
Mat Pilates – All Levels
Pilates transforms the way your body looks, feels and performs. Focusing
on spinal alignment and strengthening abdominal and back muscles,
Pilates builds strength without excess bulk, creating a sleek, toned body.
Used by dancers for decades and by athletes to increase performance
and prevent injuries, Mat Pilates is appropriate for all fitness levels.
Pilates with Props – Moderate
This Mat Pilates class incorporates props to help challenge your muscles
and add variety to your workout. You’ll use fitness circles, flex bands,
foam rollers and other small props to enhance your workout.
Raja Yoga – All Levels
Raja Yoga focuses on postures, breathing, meditation and concentration
of the mind. Postures aim to purify, balance, strengthen and refine the
four systems of the body: physical, emotional, mental and spiritual.
Stretch & Balance – All Levels
Improve flexibility and fitness by focusing on balance and stretching
exercises.
Therapeutic Yoga – All Levels
This class helps people suffering from a variety of physical conditions
such as back pain, limited mobility, scoliosis and arthritis. Breathing,
stretching and poses are done in a slow, mindful manner with attention
to connecting the mind and body. Exercises can be modified to meet the
needs of each member.
Vinyasa Yoga – All Levels
Vinyasa Yoga is characterized by a focus on a dynamic connecting
posture that creates a flow between more traditional yoga postures.
Smooth breathing and gaze are synchronized with the movements for
a vigorous practice, which purifies and realigns the body, cultivates
a feeling of inner peace, and leads to a natural state of meditation
or relaxation. Work at your own level. Modifications are available to
accommodate all levels.
Yoga for Osteoporosis – All Levels
Yoga is designed for members who have, or are at risk for developing,
osteoporosis. Yoga, by opposing one muscle group, is an excellent
stimulus for bone reinforcement. Movements are carefully controlled to
produce forces great enough to stimulate bone strengthening without
damage.
Yoga with Foam Rollers – All Levels
This Iyengar-style class incorporates a foam roller to massage tight
muscles and to aid in core strength. Iyengar style yoga focuses on
precise alignment and use of props to do the poses.
OTHER GROUP CLASSES
Adult Karate – All Levels
Shotokan Karate is one of five traditional Karate styles and is divided
into three parts: basics, forms and sparring. Shotokan focuses on strong
basic techniques and stances to develop respect, compassion, humility,
patience and calmness.
• Beginner: For ages 11 and up.
• Advanced: For ages 11 and up. Advanced skill set or instructor
permission required.
• Karate Workshop: For ages 11 and up. All skill levels welcome. Youth
ages 8–10 only may attend the workshop with instructor permission
only.
Balance Training – Low
Good balance is fundamental to optimal functioning and personal
mobility. Unfortunately, balance declines with age. Muscular weakness,
inflexibility and motor-control impairment also reduce balance. Losses
in balance can be slowed, halted, or even reversed with a program of
coordination, strength, flexibility, and range of motion exercises.
Stretch – All Levels
This class teaches simple, effective stretches for every major muscle
group. A comprehensive stretching program increases range of motion,
injury prevention, relaxation and stress reduction.