Adult Sports & Fitness

Adult Sports & Fitness

Feel healthier, be stronger. The Y offers group exercise classes, small group training, pickup games for all ages, levels and interests. We have the class for you; whether you like low-impact exercise, strength training or indoor cycling and water exercise. You will find group classes and trainings that are fun, supportive and that keep you moving.

Want to try a class, stop by on Tuesdays and participate in our Try Us Free Tuesday program. Bring a photo ID with you.

We feature over 120 classes weekly, including Yoga and Pilates.

Please check our schedule for current class times and locations.

Interested in Aquatic Group ExerciseLearn more about the Y’s many aquatic group exercises including lap swim, water aerobics and water therapy.

Adult Fitness & Sports Contact:

Debbie Nichols
Physical Director
203.775.4444 x 136

Interval 45

A fun, fast-paced 45 minute class of cardio intervals interspersed with lower and upper body strengthening and core stability exercises. This class can be adapted for any fitness level. Hard Core class immediately follows.

Cardio, Core and More

Get going in the morning with this low impact, high intensity, fat burner. Strength training and core conditioning included with weights, balls and bands. If you are returning to the gym, this is the class for you! Excellent introduction for form and core.


High Energy cardio-kickboxing is followed by weights and abdominal work. Kick, punch and tone your way to a stronger you!

Step Interval

A great workout for the entire body! Step routines with intervals for toning to target all muscle groups.


Zumba® fuses hypnotic Latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away.

woman and man doing step aerobics

Barre None

Fusion of ballet, Pilates and Yoga. Lengthen and tone: using hand weights, small ball and body weight. Focus is on alignment, posture and core strength.

Butts and Guts

Focus on core strength with Pilates and yoga-based moves, along with traditional abdominal exercises, to get needed results.

Hard Core

A great class that compliments a Spinning workout. Come right in for this 15-minute workout for the center of the body to strengthen your midsection.

Les Mills Body Pump®

It’s the original barbell class that strengthens your entire body. This 60 minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Les Mills Body Pump 30®

Original barbell class that shapes, tones, and strengthens your entire body. This 30-minute addictive workout challenges all of your major muscle groups by using the best weight room exercises such as squats, presses, lifts and curls.

Les Mills CXWORX®

This is a revolutionary core-training program.

Strength Training

30 minutes of strengthening and toning. Dumbbells, stability balls and tubes are used.

Boot Camp

In this time efficient class of strength, cardio, muscle endurance, core, and functional fitness patterns, you will get everything you need.

Cross Fun

One minute rotations through a variety of stations to develop strength and endurance.

It’s a HIIT

This is High Intensity Interval Training at its best! Build strength and stamina in this 45-minute class that alternates between anaerobic and aerobic activity.


Available to Full Members Only and FREE. For people of all fitness levels.Schedules available online and at the Greenknoll YMCA Branch.


This class combines the benefits of step with full-body stretch and strengthening.


Fun, high intensity interval training that will get your cardio vascular system going and burn fat. The training involves performing a particular exercise at a high intensity for 20 seconds followed by 10 seconds of rest. This repeats 8 times for a total of 4 minutes at 8 different stations.

Tae Kwon Do/Self Defense

Basic/Intermediate level class. Advanced class meets immediately after the Basics/Intermediate class. Please check the program guide for dates and pricing.


Strengthen and lengthen core muscles through controlled movement and breath. Improve balance, flexibility and body awareness. Bring a towel.

Vinyasa Yoga

Traditional yoga practice with power and flow integrating breath and movement.


Strengthen and lengthen core muscles through controlled movement and breath. Improve balance, flexibility and body awareness.

Yoga at Tarrywile Park

All level one hour yoga class that meets in this beautiful setting between Memorial Day and Labor Day on Fridays at 9:30am


This class takes the breathing and relaxation techniques of Tai-Chi and combines them with the more dynamic flowing movement of Yoga. Class concludes with seated meditation.

woman stretching

Water Aerobics

There are a variety of classes and formats available for all levels. Schedules are available online and at the Greenknoll YMCA Branch.

SilverSneakers® Circuit

Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles, and a SilverSneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching, and relaxation exercises.

SilverSneakers® Classic

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles, and a SilverSneakers ball are offered for resistance. A chair is used for seated and/or standing support.


Improve agility, flexibility and cardiovascular capacity with this fun choreographed class set to music. No swimming ability required. A special SilverSneakers® kickboard is used to develop strength, balance and coordination.


Strengthen and lengthen core muscles through controlled movement and breath. Improve balance, flexibility and body awareness.

Zumba® Gold

Zumba® Gold was 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. Zumba Gold is done at a much lower intensity. The same great Latin styles of music and dance are used and just as fun as the regular Zumba classes. Zumba® Gold classes strives to improve our balance, strength, flexibility and most importantly, the heart.

** All non members, visitors & guests must show a valid I.D. when entering the facility.

Adult 4 v 4 Basketball League

This basketball league is for adults ages 18 & up who want to play in a fun and competitive environment. YMCA Members only.


Open court time for members to start pick-up games throughout the week. Games are self-monitored with assistance from YMCA staff. No need to sign up, just stop by and play.


Open Play Dodgeball on Wednesday nights is a great way to play a fun sport, stay fit and meet other fun people in the area. All balls are no-sting, foam dodgeballs, allowing for fun, friendly and competitive games without any pain or bruising.

Indoor Soccer

Join us in recreational soccer, where you can meet friends and unwind while enjoying the sport.


Looking for a fun way to spend your afternoons? Pickleball is a combination of badminton, Ping-Pong and tennis. This beginner level class is non-competitive and fun for everyone. Open to all ages and levels.


Friendly pick-up games open to all members. Mondays, Wednesdays and Fridays 7:00am-8:30am.


A cycling class in the pool. A challenging cardiovascular and total body workout. Excellent for rehabilitative effects and a low impact form of exercise. Water shoes and bathing suit required.

Small Group Training with Shelley

Old school approach to strength. Increase metabolism, lean muscle, muscular strength and endurance. Focus is on correct form and technique with the use of kettlebells, free weights, barbells, and TRX. Contact Membership Services for pricing and dates.

TRX Training

This is an 8-week fee based class. Build Strength, flexibility, and endurance while utilizing gravity and your body weight. Class size is limited to 6. Please check the program guide for pricing and dates.

Women on Weights

WOW… Free weight program designed for women, by women. Guided by our team of Certified Personal Trainers. Learn safe and effective exercises for women that target multiple muscle groups using free weights and solvated weight training equipment. A variety of workouts in a fun and interactive setting will keep you energized, excited and motivated. Class meets twice a week for 6 weeks. Contact Membership Services for pricing and dates.

5K Training

Always wanted to run a 5k but didn’t know how to start? The Regional Y is offering a 6 week run/walk training program. This training is open to anyone interested in learning the ins and outs of accomplishing a 5k race start to finish. Work in a group setting with a Y Coach!

Adult Fitness & Sports Contact:

Debbie Nichols
Physical Director
203.775.4444 x 136