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 description of the class.
Cardio, Strength, and Core Classes
A shallow water fitness class which is designed to meet
the needs of individuals with varying fitness levels. This class provides
cardio respiratory, muscular strength and flexibility training through the
properties of water and resistance equipment.
This class brings exercises from group fitness into
the mind/body experience by fusing exercises from ballet, cardio training,
Pilates, and yoga into one class to challenge and tone the entire body. This
blended genre combines the methodology of strength and control to create a
class that improves body awareness, flexibility and stabilization.
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
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
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.
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
(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.
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!
High-Intensity Interval Training this interval training class
alternates periods of short intense class anaerobic
exercise class with less-intense
recovery periods. These short,
intense workouts provide improved athletic capacity and class
Get fit with the latest
dance moves in a hi-energy class. We'll get your body moving to exciting dance
combinations, while getting a great workout! 55 Minute Workout.
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.
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.
This class 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.
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.
Steady Boxing gives people with Parkinson’s disease hope by improving their
quality of life through a non-contact boxing based fitness curriculum. Research
has shown that emphasizing gross motor movement, balance, core strength, and
rhythm, could favorably impact range of motion, flexibility, posture, gait and activities
of daily living.
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.
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.
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.
will blast all your muscles with a high-rep weight training workout. Using an
adjustable barbell, weight plates and body weight, the workout combines squats,
lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group
atmosphere will get your heart rate up, make you sweat, and push you to a
fiercely fun dance fitness workout class based on pop, rock, and hip-hop music
taught by certified fitness professionals. The signature Werq® warmup previews the dance
steps used in class and the signature Werq® cooldown includes balance and yoga
inspired poses. Are you ready to Werq®?
MOSSA is a great cardio alternative to walking, running, or stair climbing because you will do it all: walk, jog, run, jump, plyometrics, balance drills, lateral drills, and quickness drills – all on and off The STEP – to exciting energetic music. With the many exercise options and the adjustability of The STEP, intensity is easily managed so anyone, from new to exercise to an athlete in training, will feel successful.
Group Power- Strength train together will blast all your muscles with a high-rep weight training workout. Using barbell weight plates and body weight, the workout combines squats, lunges, presses and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat and push you to a personal best!
Group Blast- Cardio training that uses The Step in highly effective, athletic ways. It will get your hear pounding and sweat pouring as you improve your agility, coordination and strength.
Power/Blast Combo- Strength and cardio all in one class.
Active Older Adult Classes
(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.
EnhanceFitness is an evidence-based group exercise program
developed specifically to promote better balance and health for longevity of
independent living. This beginner level, low impact 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 yet challenging. All
exercises in this class are designed to fit the needs of all activity levels.
eight-week, award winning program designed to help older adults manage falls
and increase activity levels. A Matter of Balance emphasizes practical
strategies to reduce fear of falling and increase activity levels. Participants
learn to view falls and fear of falling as controllable, set realistic goals to
increase activity, change their environment to reduce fall risk factors, and
exercise to increase strength and balance.
Kid and Family Classes
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.
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.
Spirit, Mind, and Body Classes
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.
This “ballet of martial arts” class is designed to improve flexibility, enhance blood circulation, decrease blood pressure, and leave you feeling refreshed and relaxed.
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.