GROUP FITNESS - JAN 2020 - DSF

Dakotah! Group Fitness Schedule 5:15AM

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Cycle X Randi Cycle Studio/Gym 45 minutes

50/50 Randi Studio 1 45 minutes Yoga Cheryl Studio 2 60 minutes Cycle Melissa H. Cycle Studio 45 minutes

Team Conditioning Trisha Gymnasium 45 minutes

Strong Melissa F. Studio 1 45 minutes

Cycle X Randi Cycle Studio/Gym 45 minutes Sculpting Yoga Kate Studio 2 45 minutes

Cut Melissa F. Studio 1 45 minutes

Cycle Melissa H. Cycle Studio 45 minutes

5:30AM

5:30AM

6:15AM

8AM

8AM

8AM

9AM

9:15AM

9:15AM

9:30AM

10:20AM

10:30AM

NOON

Fitness Yoga Andrea Studio 2 60 minutes Silver&Fit Excel Lesa Studio 1 45 minutes Kettelbell & Ropes Trisha Gymnasium 45 minutes Team Conditioning Trisha Gymnasium 60 minutes Pilates Ann B. Studio 2 60 minutes 50/50 Monika Studio 1 60 minutes Cycle Kristen Cycle Studio 45 minutes Vinyasa Yoga Lesa Studio 2 60 minutes Cut Hilary Studio 1 60 minutes Metabolic Challenge

Carolyn Gymnasium 30 minutes 4:30PM

4:45PM

5:30PM

5:45PM

7PM

Yoga Christy Studio 2 60 minutes Dance Fit Val Studio 1 60 minutes Strong Renee Studio 1 30 minutes Cycle Core Alison Cycle Studio 60 minutes

Metabolic Challenge

Denise Studio 1 45 minutes Cycle Renee Cycle Studio 45 minutes Cut Val Studio 1 60 minutes

6:00PM

6:30PM

Chair Fitness Denise Studio 1 45 minutes Metabolic Challenge Beth Gymnasium 60 minutes Cycle X Renee Cycle Studio/Gym 60 minutes Pilates Ann B. Studio 2 60 minutes Cut Kirsten Studio 1 60 minutes

Fitness Yoga Angie Studio 2 60 minutes Dance Fit Elizabeth Studio 1 60 minutes

Chair Yoga Christy Studio 1 45 minutes Team Conditioning Lisa Gymnasium 45 minutes

Yoga Andrea Studio 2 60 minutes Dance Fit Kirsten Studio 1 60 minutes Cycle Carolyn Cycle Studio 45 minutes

50/50 Monika Studio 1 60 minutes Metabolic Challenge Carolyn Gymnasium 30 minutes

Silver&Fit Excel Lesa Studio 1 45 minutes Metabolic Challenge Trisha Gymnasium 45 minutes Cycle X Trisha Cycle Studio/Gym 60 minutes Pilates Ann B. Studio 2 60 minutes Cut Lesa Studio 1 60 minutes

Dance Fit Val/Carolyn Studio 1 60 minutes Fusion Renee Studio 2 30 minutes

H.I.T. Beth Studio 1 60 minutes

Team Conditioning Christy/Lisa/Carolyn Gymnasium 60 minutes Yoga Elle Studio 2 60 minutes 50/50 Denise Studio 1 60 minutes Cycle Val Cycle Studio 45 minutes Gentle Yoga Elle Studio 2 45 minutes Dance Fit Kirsten Studio 1 60 minutes

Schedule begins January 13, 2020

SATURDAY

SUNDAY

FITNESS ON DEMAND

FITNESS ON DEMAND

Full Body Burn Cardio/Strength 27 Minutes

Lift & Shred HIIT/Strength 36 Minutes

Knock It Out Lisa/Melanie Studio 1 60 minutes Cycle @ 8:30am Alison/Christy Cycle Studio 45 minutes

Yoga @ 8:30am Christy Studio 2 60 minutes

Team Conditioning

H.I.T.

Annie/Christy/Lisa

Annie/Lisa/Melanie

Gymnasium 60 minutes Dance Fit Hilary Studio 1 60 minutes

Studio1 60 minutes

Metabolic Challenge

Carolyn Gymnasium 30 minutes Vinyasa Yoga Lesa Studio 2 60 minutes

Strong Monika Studio 1 45 minutes

H.I.T. Lisa Studio 1 45 minutes Yoga Michelle Studio 2 60 minutes

Knock It Out Lisa Studio 1 45 minutes

Total Circuit Randi Studio 1 45 minutes

FITNESS ON DEMAND Phoenix Carnevale HIIT Workout 31 Minutes

FITNESS ON DEMAND Bodyweight Strength Strength 34 Minutes

FITNESS ON DEMAND Barre Sculpting Strength 31 Minutes

FITNESS ON DEMAND Mobility Yoga Yoga 50 Minutes

FITNESS ON DEMAND Hard Core Yoga Flow Yoga/Core 42 Minutes

FITNESS ON DEMAND Cardio Core Mashup HIIT Workout 13 Minutes

FITNESS ON DEMAND

MMA Kickboxing Martial Arts 36 Minutes

Dance Fit Elizabeth Studio 1 60 minutes

CYCLE CLASS DESCRIPTIONS Cycle

A multi-level and energized indoor cycle ride performed to music.

Cycle Core

Get your sweat on with cycle then transition to the floor to build your core!

Cycle X

An energy packed cycle class with segments of high intensity interval training off the bike.

Chair Fitness

Work on strength, balance and range of motion with Chair Fitness. Class can be done with or without the chair option.

Cut

Get Cut by using bar and plates in this strength training class. This program is designed to improve muscular strength and endurance.

Get ready to sweat! This workout will feel more like a party than a workout. Torch some calories in this fun, heart pumping class.

The Fitness on Demand (FOD) studio is your group fitness workout on YOUR time. Found on the second floor, this studio allows the user to choose a virtual, instructor-led workout ranging from HIIT, strength training, cardio, yoga, pilates and more! Group fitness schedule includes DSF-scheduled classes, open to all members who wish to attend.

The new way to do fitness‌Fitness on Demand.

Build strength, power and endurance with kettlebells! Every class will begin with base moves and progress to additional power exercises. Great for all levels.

High Intensity Training for all levels. The class will push all participants, offering challenging intervals of strength and cardio with intervals of recovery.

Challenge your fitness level and mental toughness with the ultimate boxing-based workout. This class includes many aspects of boxing training such as plyometrics, strength training, agility drills, kickboxing, intervals and mitt training.

Challenging different energy systems is key to burning calories efficiently. You will build strength and improve cardiovascular endurance.

Silver&Fit Excel is for very active older adults who regularly exercise, three or more days per week. The class is designed to increase the participant’s flexibility, joint stability, dynamic balance, coordination, agility, reaction time, muscular strength, power, and cardiovascular endurance.

This class uses all methods of strength training to effectively build muscle and gain strength.

LAND CLASS DESCRIPTIONS

Dance Fit Fitness on Demand

GX Kettlebell H.I.T. Knock It Out Metabolic Challenge Silver&Fit Excel

Strong Team Conditioning Total Circuit 50/50

This one-hour team session is for intermediate to advanced participants that combines cardiovascular fitness activities with endurance work.

Alternate between bouts of strength and cardio work for a total body workout that will challenge every level of fitness.

Kettlebells, mats, dumbbells, weighted bars and bands will be utilized for the workout.

No two classes are the same! A mix of cardio and weights for a complete workout.

MIND/BODY CLASS DESCRIPTIONS

Chair Yoga

Chair Yoga is designed to increase strength, flexibility and balance through the use of chairs and props.

Fitness Yoga

A vigorous flowing format that links poses with Sun Salutations. Focus is on strength, balance, arm balances, and more difficult standing poses.

Fusion

Core strengthening movements combined with deep yoga-based stretching, designed to aid in recovery.

Gentle Yoga

This class is for participants who may need props or modifications during their yoga practice. Concentration will be on the shoulders, hamstrings, and lower back.

Pilates

This mind/body class will strengthen your core muscles and improve flexibility.

Sculpting Yoga

Yoga poses and flow series combined with strength training that will challenge all levels.

Vinyasa Yoga

Join us for a class that incorporates steady dynamic flow of connected yoga asanas linked with breath work.

Yoga

Focus is on yoga postures and breathing that will strengthen, stretch, tone and relax the entire body.

Class Cancellation Policy: Class will be cancelled if less than 3 members are in the studio after 10 minutes of the start time.