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 Group Exercise Classes Whether you want to break a sweat or take a deep breath and relax, the YMCA of the Capital Area has something for everyone! Attending a group exercise class will help you get fit and stay motivated. Not sure which class to try? Click the name of the class below and read a brief discription of the class.
Cardio, Strength, and Core Classes
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Come and tone your muscles in this high intensity workout class by using a variety of resistance training equipment that will work out your total body. You will also get your heart pumping for a great cardiovascular workout.
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Achieve your fitness goals with this high-energy, drill-based, interval sessions! Your agility, strength, cardiovascular fitness, and core stabilization will be challenged using your own body weight and equipment-based drills.
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BOSU is an acronym for “both sides up”. The BOSU balance trainer can be used with the platform side either up or down for different types of balancing. The BOSU workout is unlike anything you have tried before.
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This is a high intensity circuit class incorporating components such as aerobic conditioning, agility, balance, speed, and muscular endurance. In this class, you may be using your own body weight or various props such as weights, body bars, BOSU, jump ropes, medicine balls and much more.
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Learn how to jump rope for fun and fitness. You will learn how to jump correctly, safely, and efficiently to get an amazing high-intensity cardiovascular workout. In addition to building up coordination and endurance through various jump rope exercises you will forget you are working out.
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This class will be a calorie-burning aerobic workout using stability balls and drum sticks. It is the newest group exercise class on the scene. Drums Alive uses traditional aerobic and kick boxing steps and combines them with group drumming techniques that exercise the mind, body, and spirit. Kids 10 and up may participate with a parent in the class.
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These classes are only offered at the A.C. Lewis YMCA location! Gravity Strength – 30 min. - These high intensity muscular strength and endurance routines are designed for time-efficient, yet effective, full-body workouts-challenging even the physically elite. These classes deliver a complete combination of strength, flexibility and low intensity cardio training in 30 minutes. Core Dynamics – 45 min. - Core Dynamics is a blend of the traditional strength program and Pilates-based exercises into one class. The result is a total body workout with a new focus. You will get the benefits of our Strength program with the body awareness and core control that come from a Pilates-based program.
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(Hips, Abs, Butts, and Incredible Thighs!!!) This is a muscle strengthening class that targets the hips, abs, butt, and thighs. We will incorporate resistance equipment like dumbbells, body bars, and bands into this class to increase intensity. If you didn’t know that there are over 600 muscles in the human body, you will after this class.
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Target and challenge the abdominals, back, and hips in this intense and dynamic workout. You will learn how to effectively strengthen the core using proper form and technique! By building core strength, you will be able to improve your posture and ward off lower back pain!
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If you like to dance, this class is for you. This class breaks down dance patterns into easy to learn sections where you will learn funk and hip hop patterns. Move and sweat to the beat of the music!!
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This is cardiovascular workout that will increase your heart rate by doing a combination of punching, kicking, and blocking. This fun energizing class offers various levels to meet everyone’s needs. We will also work on endurance, strength, and coordination while burning tons of calories by doing basic to advanced moves. It uses creative choreography to get your heart pumping and offers a total body workout.
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Uses low impact moves for cardiovascular conditioning as well as muscular endurance and overall toning. This class will get you going and make you feel energized by the end of class. It is a great way to start or end your day.
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This workout is designed to sculpt and tone your entire body. Experience an intense yet fun workout by combining unique sequences of traditional and contemporary body sculpting exercises. Ball training heightens postural awareness, spinal stabilization, balance, and core strengthening. This session will give you a total body workout and you’ll have a ball doing it.
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Our indoor cycling class starts with a 5 minute warm-up of easy pedaling and a focus on proper technique. Once the class starts be prepared to ride your way through rolling hills, steep climbs, false flats, and sprints. This class will also offer a cardio challenge by using different speeds, resistances, and endurance segments.
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This is a high intensity workout similar to our popular Sports Circuit class without the circuit form. Focus is on agility, balance, and controlled movements to isolate specific muscles and muscle groups.
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This class is designed to help you achieve cardiovascular and muscular fitness simultaneously. With alternating step combinations and toning exercises you’ll have so much fun sculpting major muscle groups and putting together dance-like combinations you’ll forget that you are working out.
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Zumba! Is a fusion of Latin and International music/dance themes that create a dynamic and exciting, yet easy to follow class? It combines high energy and motivating music with unique moves and combinations making for a “feel free” workout that is great for both the body and the mind! Zumba® Toning – When it comes to body sculpting, Zumba Toning raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. Zumba Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.
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This revolutionary exercise works out every muscle in the body. Using weights, students can tone their muscles while doing athletic-based workouts in a group setting. Body Pump® is ideal for beginners or advanced exercisers.
Kid and Family Classes
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A workout for the whole family! This one hour class will incorporate the fundamentals of strength training to children ages 6-12 using our new KIDZPOWER strength equipment. We will also include a small discussion on healthy living. Parents will also be engaged in cardio-fitness strength exercises in this class. It’s a great way to build a Strong family.
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It is a physical fitness program designed specifically for children between the ages of 6-11. This class incorporates strength and cardio training, while enhancing balance and motor skills.
Active Older Adult Classes
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(Active Older Adults) Come and join our low impact senior aerobic class formatted especially for active older adults. This class includes low intensity cardiovascular segments with emphasis on stretching, toning, and full range of motion exercises.
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Evidence-based physical mobility programs that will help reduce the risk of falls in older adults. This class involves strengthening, balance, and cardio respiratory endurance exercises utilizing Thera-bands, Stability trainers, and exercise balls.
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Enhance fitness is an evidence- based group exercise program developed specifically for older adults to promote better balance and health for longevity of independent living. This class focuses on four key areas important to the health and fitness of mature participants stretching and flexibility; low impact aerobics; strength training with wrist and ankle weights; and balance. Class is designed to be safe for physically unfit seniors yet challenging for more active seniors.
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Zumba Gold ® is Latin and International music/dance themes that create a dynamic and exciting. Designed for the Active Older Adult, the true beginner, and or people who are not used to exercising, or people who may be limited physically. Dance Gold is done at a lower intensity Dance exercising, not as fast, but it certainly is as fun.
Spirit, Mind, and Body Classes
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This class will teach traditional mat Pilates that can be done anywhere and is designed to lengthen and strengthen your entire body using core muscles. These movements will help you gain posture, alignment, balance, and flexibility. It is a fresh spin on basic Pilates mat work out using all sorts of props rings and balls to name a few. Each class will be introducing new chorography for a fun, exciting, and effective workout.
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Stretching is one of the body’s most natural impulses to release tension, relieve pressure, and realign the musculoskeletal system. In this class, you’ll learn targeted stretches to focus deeply on specific parts of the body and cultivate greater range of motion. It will promote overall relaxation.
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This “ballet of martial arts” class is designed to improve flexibility, enhance blood circulation, decrease blood pressure, and leave you feeling refreshed and relaxed.
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This class will go through a series of poses; designed to help with physical alignment, with an understanding of correct anatomical movements and various deep relaxation techniques. It increases strength, flexibility, and awareness of the body to develop a more healthful movement. Gain the benefits of stretching, core strengthening, overall body toning and awareness. The benefits will enhance strength, posture, flexibility, and balance. You will leave with an overall sense of well-being.
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Yogalates is a fusion of the ancient discipline of yoga with modern Pilate’s techniques. This exercise mix will help discipline core strength, help tone muscles, increase flexibility, and reduce stress.
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