Davis Athletic Club
Group Fitness Schedule *
1809 Picasso Avenue
Davis, California 95618
Ph. (530) 753-5282  ww.daconline.com
Last dated edited: 7/01/08
* Subject to change without notice
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	6A - 7A		6A - 7A
	Theraputic Yoga		Theraputic Yoga
	Lisa		Lisa
	8:30A - 9:30A		8:30A - 9:30A		8A - 9A
	Jazzercise		Jazzercise		Jazzercise
9A - 10A		9A - 10A		9A - 10A	9:15A - 10:15A	9:15A-10:15A
Step & Tone		Step & Tone		Step & Tone	Step & Tone	Hi/Low or Zumba
Kitty Jo		Julie		Donna	or Boot Camp	Rika
	10A - 11A		10A - 11A		Rotating Instr.
	Pilates		Pilates
	Kitty Jo		Kitty Jo
11A - 12P		11A - 12P		11A - 12P	11A - 12P
Basic Lo		Basic Lo		Basic Lo	Yoga
Jan		Jan		Rika	Rotating Instr.
12:15P - 1:15P	12:15P - 1:15P	12:15P - 1:15P	12:15P - 1:15P	12:15P - 1:15P
Theraputic Yoga	Step & Tone	Theraputic Yoga	Step & Tone	Hatha Yoga
Lisa	Julie	Lisa	Julie	Donna W.
4:30P - 5:15P		4:30P - 5:15P		4:30P - 5:15P
Stability Ball		Stability Ball		Step Express
Julie		Jody		Jody
5:15P - 6P		5:15P - 6P		5:15P - 6P
Pilates Express		Pilates Express		Pilates Express
Jody		Jody		Jody
6P - 7P	5:45P - 6:45P	6P - 7P	5:45P - 6:45P	6P - 7P
Boot Camp Drills	Step & Tone	Boot Camp Drills	Cardio Mix	Boot Camp Drills
Wendi	Donna	Wendi/Sarah	Jessica	Bethany
7P - 8P	7P - 8P	7P - 8P	7P - 8P
Begin. Step	Body Sculpting	Begin. Step	Body Sculpting
Jeff	Jody	Jeff	Donna
	8P - 9P		8P - 9P
	Hatha Yoga		Hatha Yoga
	Anat		Rotates
Group Cycling Schedule
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	5:15A - 6:45A		5:15A - 6:45A
	Jennifer		Jennifer
	9:00A - 10:00A		9:00A - 10:00A		9:00A - 10:00A	9:00A - 10:00A
	Bethany		Bethany		Rotates	Jeff
12:15P - 1:00P		12:15P - 1:00P
Crissy		Crissy
	6:00P - 7:00P		6:00P - 7:00P	5:00P - 6:00P
	Jeff		Jennifer	Jennifer
7:00P-8:00P		7:00P - 8:00P
Donna		Donna
Class Descriptions
Basic Low	Low impact aerobics, no complicated choreography.
Beginning Step	Designed for learning step choreography at a slow and controlled pace.
Body Sculpting	Strength training/muscle conditioning class for all levels (non-aerobic).  Incorporates weights and resistance
	tools.
Boot Camp Drills	Drill Exercises including sprints, push-ups, jump rope, mountain climbers, jumping jacks, etc.
	No complicated choreography.
Cardio Mix	An interval class that combines traditional aerobics, boot camp drills, and kickboxing with weight training.
Fitness Yoga	A strong practice of Ashtanga and Iyengar traditions emphasizing careful attention to breath, balance,
	strength, flexibility and relaxation.  All levels welcome.
Hatha Yoga &	A more gentle practice incorporating Iyergar traditions emphasizing careful attention to breath, balance,
Theraputic Yoga	strength, flexibility and relaxation.  All levels welcome.
Hi/Low Aerobics	High energy, low impact aerobics with fun choreography.
Jazzercise	Choreographed, dance-like workout that includes strength training.
Pilates	Form of body mind exercise that has been practiced for over 75 years.  Uses breathing and control of
	movement to gain strength, balance, and core stabilization.  The method emphasizes using the body as
	one integrated form rather than individual parts.  All levels welcome.
Pilates Express	Same as the 75 minute version but in a condensed format to meet peoples busy schedules and give the
	benefits of this popular class.
Stability Ball	Full body conditioning with an emphasis on core stablility.
Step Express	A forty-five minute cardiovascular Step workout.
Step & Tone	High intensity, intermediate/advanced choreography utilizing propulsion movements over, on top and around
	the step.  This class also incorporates strength training.
Zumba	Hi/Low Aerobics incorporating latin dance moves!
Group Cycling Notes
ENERGY ZONES	Group Cycling is categorized into 5 Energy Zones, which include RECOVERY, ENDURANCE, STRENGTH, INTERVAL, AND RACE DAY. Each Energy Zone corresponds with a specific heart rate range.
RECOVERY ZONE	Performed at 50-65% of maximum heart rate or 9-12 RPE and encourages relaxation and energy accumulation.
ENDURANCE ZONE	Performed at 65-75% of maximum heart rate or 12-15 RPE and is an even application of energy for a sustained period.
STRENGTH ZONE	Performed at 75-85% of maximum heart rate or 15-17 RPE - this Zone involves heavy resistance to develop muscular as well as cardiovascular endurance and power.
INTERVAL ZONE	Performed at 65-92% of maximum heart rate or 12-19 RPE - this Zone is about speed, tempo, timing and rhythm and requires a substantial fitness base.
RACE DAY ZONE	Performed at 80-92% of maximum heart rate or 16-19 RPE - this Zone comprises a variety of techniques and aims to simulate a “real” race and also requires a substantial fitness base.
REGULAR CYCLING	Classes are approximately 40 minutes long with additional time for warm-up, stretching, cool-down, and bike clean up (unless otherwise arranged).  Please note that each participant is required to wipe down their bike and raise their handlebars and seats after each class.  Also, it is absolutely required that you bring water to all Group Cycling classes—think “40 for 40” (40 oz. Water/40 minute Ride).
HEALTH NOTICE:	Group Cycling classes can be demanding on both the cardiovascular and muscular systems of the body therefore we request that if you have a history of heart disease, hypertension, stroke or any such condition, please seek medical clearance before partaking in a Davis Athletic Club Group Cycling class.  It is also important that all participants work at their own fitness and endurance level for health and safety purposes.  Any and all can get a great workout while cycling and we welcome you to join in the fun.
THE USE OF A HEART RATE MONITOR IS STRONGLY ENCOURAGED