GROUP EXERCISE CLASS DESCRIPTIONS

#*Active and Strong This class utilizes basic choreographed moves to upbeat music.  Participants can take part standing or in a chair.  Free weights, a small ball and elastic tubing are used to improve strength. Balance and flexibility elements are also included.

#Barre 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. Bring a Yoga Mat.

*Butts and Guts focus on core strength. Pilates and yoga-based moves, along with traditional abdominal exercises, to get needed results. Bring a Yoga Mat.

*#Cardio Circuit Cardio Circuit is a low to mid impact total body cardio and strength conditioning class. Three segments of work. Two blocks of low to mid impact cardio and one block of strength to tone and improve endurance. Class ends with core and stretching.

* Chair Yoga offers a gentle, supportive practice using a chair to improve flexibility, balance and relaxation – perfect for all abilities.

*# Dance Fitness is a fun choreographed class for all levels with body weight strengthening and flexibility. 

*# Dance Party  is a cardio dance program for anyone that loves to dance! The music spans the decades from the oldies to current popular hits. Have fun while improving cardiovascular fitness, balance and agility.

*Forever Strong This program is designed to increase muscular strength, range of movement and activities for daily living.  Hand-held weights, elastic tubing with handles, and a small inflatable ball are offered for resistance.   A chair is used for seated and/or standing support. 

* Hard CORE is a focused 30-minute workout that challenges your core and builds functional strength from the inside out. Strong abs, better movement, and real-life strength—no wasted time.

*# Les Mills Ceremony® A high-performance functional fitness program created by Les Mils in partnership with HYROX. This music-driven, instructor-led circuit delivers ful-body conditioning with coaching and modifications for different fitness levels.

*Les Mills BodyPump® is 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 BodyPump Express 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 BodyPump HEAVY® Traditional lifting techniques designed to challenge strength, build lean muscle, and deliver measurable performance gains.

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

#SC²: Strength, Core & Conditioning A structured 30-minute workout using dumbbells, kettlebells, resistance bands, and core exercises to build strength, improve stability, and boost metabolism through functional, multi-joint movements.

*Sound & Strong combines low-impact cardio intervals, core strengthening, and mindful stretching in a thoughtfully paced workout. You’ll build strength, elevate your heart rate, and leave feeling grounded, energized, and strong.

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

#StepIt Up! is a step interval class that alternates between cardio on the step and strength training with weights. The workout finishes with mat-based core exercises and a relaxing full-body stretch.

*Strength Training 30 minutes of strengthening and toning.  Dumbbells, stability balls and tubes are used. Bring a Yoga Mat.

*Surge Fit is a high-intensity workout that combines powerful cardio intervals with targeted, high-rep strength training using dumbbells. Designed to ignite fat-burning and sculpt the body, this class pushes endurance and strength to the next level—feel the surge!

#* Total Body Strength A high-energy, 30-minute Tabata-style strength workout targeting the entire body and no two classes are exactly the same!

*Tai Chi is a Chinese martial art characterized by slow, flowing movements, deep breathing, and a meditative state, promoting physical and mental well-being

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

*Yogalates combines the flow of yoga with the precision of Pilates. Improve balance, flexibility, and calm while strengthening the back and core

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

 Yoga mats are not provided. Please bring your own mat for Yoga, Pilates, Butts and Guts and Barre.

# indicates cardio class 

* indicates strength class 

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WATER AEROBIC CLASS DESCRIPTIONS

You must register through Daxko to get access to these classes.

Main Pool Classes

Cardio and Strength- Intermediate (Shallow only) – Location: Main Pool
An intermediate level class. Emphasis on core strength, range of motion and toning of the body by performing high intensity exercises in both deep & shallow water.

Deep and Shallow Water Aerobics – Beginner, Intermediate & Advanced – Location: Main Pool
Focus is on cardiovascular fitness, overall strengthening, toning and range of motion. Emphasis on core strength, range of motion and toning of the body by performing high intensity exercises in both deep & shallow water, utilizing noodles and barbells. Must be able to swim

Deep Water Motion -Advanced – Location: Main Pool
Focus is on cardiovascular fitness, overall strengthening, toning and range of motion. Emphasis on core strength, range of motion and toning of the body by performing high intensity exercises in both deep & shallow water, utilizing noodles and barbells. Must be able to swim.

Non-Impact Water Aerobics– Beginner – Location: Main Pool
Class designed for the fitness needs of beginners, those recovering from surgery or stroke, those with MS &/or anyone seeking low-impact class. Held in shallow-end of lap pool using exercise equipment for all-over body toning, improved balance & flexibility, and stimulation of circulation.

Power Workout – Advanced – Location: Main Pool
One hour of intense deep & shallow water exercise, helping make you more flexible and fit. Emphasis on core strength, range of motion and toning of the body by performing high intensity exercises in both deep & shallow water. Must be able to swim.

Strength and Toning (New) – Intermediate – Location: Main Pool

A deep and shallow workout using barbells and noodles, with strength moves, and cardio moves to tone muscles, and work on strengthening muscles. Must be able to swim.

Water Workout -Intermediate- Location: Main Pool
An energized workout with non-stop movements of cardio and muscle conditioning. Using water to exercise muscles through resistance and buoyancy to improve cardio fitness, strength, and flexibility.

Shallow Pool Classes

Barre Below- Beginner – Location: Shallow Pool
Is a fusion of Ballet, Dance, Pilates and restorative exercises with breathing and mindfulness to help you improve your physical and mental wellbeing with a focus on flexibility, balance, stability and strengthening through effective and easy stretching and movement.

Flexibility and Strength -Beginner – Location: Shallow Pool
Low intensity exercises focus on stretching, flexibility, balance, and strength. Using slow motion exercises with the use of barbells and noodles.

Toning and Flexibility –Beginner – Location: Shallow Pool
Low intensity shallow water exercise with the use of noodles and barbells. Focus is on core strength, range of motion and an overall toning of the body

Water Yoga – Location: Shallow Pool
Aqua yoga is a restorative form of yoga that adapts the postures and principles of yoga, including breathing and mindfulness, to the warm water shallow pool. Aqua yoga helps you improve your physical strength, flexibility, posture, body awareness and stress reduction.

Work the Water – Beginner – Location: Shallow Pool
Low intensity shallow water exercise with the use of noodles and barbells. Focus is on core strength, range of motion and an overall toning of the body.

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SPINNING POLICIES

Please show care and respect for one another when utilizing our YMCA facility.

Reserving a Spot

• Online registration is open 24 hours before a scheduled class.
• Walk in and call reservations will be taken at 7:30am the day before a scheduled class.
• Choose your bike and be ON a bike 5 minutes prior to class start time or your reservation will no longer be honored and will become available to a waiting member.
• You may cancel a reservation, by going to your booked classes.

Your Bike

• Your presence reserves your bike.
• Members may not hold bikes for other members.
• Choose your own bike no sooner than 15 minutes before a scheduled class.
• Do not bring towels or any other belongings to the studio to hold a bike.
• Bikes become available on a first come, first serve basis 15 minutes prior to class start time.

Room/Class Etiquette

• No beverages other than water in studio.
• Entering a class in progress is prohibited.
• Do not enter the studio before a previous class has exited.
• Suggested arrival time is at least 10 minutes prior to class.
• Avoid leaving a class if possible. Notify instructor if you must leave early.
• Cell phone use during a class is prohibited.
• Keep conversation to a minimum.
• It is your ride, but please follow the instructor’s routine unless a break is needed.