TRAININGS AND SCREENINGS
Equipment Orientations
One of our fitness attendants will develop and guide you through a general fitness routine on all of the weight machines. Follow-up orientations may be scheduled after your first appointment. The follow-up orientation will review workouts and make adjustments to exercise routines as needed. We recommend two appointments for beginners. Appointments can be made at the Front Desk (ages 15+).
Free to YMCA Members
Certified Personal Training
One-on-one fitness training with certified personal trainers. The YMCA’s Personal Training Program begins with an extensive consultation and health screening to identify any risks and set appropriate goals. Once your fitness level is determined, your trainer will develop a fitness plan customized to your particular abilities, goals and health status (ages 12+).
For more information, contact Healthy Living Coordinator Krystal Clark at krystal@saymca.org.
Fees:
1 hour session
$36 Member
½ Hour session
$26 Member
Purchase 10 sessions and get 10% off. Any unused sessions are non-refundable.
Functional Movement Screening
Functional Movement Screening (FMS) is a tool used to identify asymmetries which result in functional movement deficiencies. The FMS aims to identify imbalances in mobility and stability during seven fundamental movement patterns. Once these deficiencies have been identified, a program of corrective exercises is then developed with the goal of preventing musculoskeletal injuries.
To get your Functional Movement Screening, contact Healthy Living Coordinator Krystal Clark at krystal@saymca.org.
Fees: $52.00 for two appointments
Neuro-Wellness Class
Four-Week Sessions
This class is designed for stroke survivors and those who suffer from Parkinson’s and other neuro-related conditions and helps participants stay active. Classes will be conducted by YMCA Personal Trainers/Instructors who have trained with Licensed Physical Therapists. Participants MUST have physician’s referral. Class size is limited. MUST PRE-REGISTER.
Fees:
$50 Member
$60 Non-Member
Dates: September 2021
Rock Steady Boxing
RSB enables people with Parkinson’s to fight their disease by providing non-contact boxing style fitness that improves their quality of life, sense of efficacy and self-worth. Taught by certified Rock Steady Boxing coaches, these classes have proven that anyone, at any level of Parkinson’s, can actually lessen their symptoms and lead a healthier/happier life.
Classes are held on Mondays, Wednesdays and Fridays 10:00 am -11:20 am for the first group and 11:30 am – 12:30 pm for the second group.
*Any new participant to Rock Steady Boxing must obtain a physician’s medical release and meet with a coach to schedule an initial assessment. See Wendy Shutty for scheduling. Must pre-register before the 1st of each month.
Fees:
$50 Members
$60 Non-members
Please contact Wendy Shutty at wendy@saymca.org for more info.
Contact
WENDY SHUTTY
Fitness Director
wendy@saymca.org
AQUATICS
Gentle AquaFIT— This class is recommended for beginners who are new to water workouts (or exercise in general), older active adults, or those who simply want a more gentle water workout. In addition to the gentle cardio and muscle conditioning work, this class emphasizes increasing one’s mobility, range of motion and balance, all to benefit daily activity function and fall prevention.
AquaFIT — This shallow water class is a beginner/intermediate level class, yet provides an effective workout. Using the water’s resistance and any equipment the instructor plans for, the moves work on cardio and muscle conditioning. Some of the moves may be choreographed for the fun of it!
Deep Water** — This class is for those with the ability to suspend themselves in deep water (only 5 feet) for an extended period of time. This continuous suspension (wearing an aqua belt or noodle) adds a different dimension to the workout, and no stress on one’s joints! It still uses the water’s resistance and any equipment the instructor plans for to work on cardio and muscle conditioning. (The aqua belt is not made as a life-saving device.)
SplashBurner — This class is mostly a shallow water class, but the deep water may also be used (your choice). The workout is vigorous to high intensity. Using the water’s resistance and any equipment the instructor plans for, the moves work on cardio and muscle conditioning. Some of the moves may be choreographed for the fun of it!
Aqua Zumba®** — Every Wednesday and Friday evening, Aqua Zumba® routines are now interspersed with the existing SplashBurner format (see SplashBurner class description). Aqua Zumba® is where moves/rhythms from regular land Zumba® classes are adapted/modified for Zumba® dance-fitness in the water. The description below explains regular LAND Zumba®, to help you understand what is being brought to the water.
**These classes are currently not being offered because of COVID
Click to see when classes are are being held this month.
Contact
WENDY SHUTTY
Fitness Director
wendy@saymca.org
CARDIO-STRENGTH
Cardio-Box — This is a class that utilizes moves from the boxing industry, adapting them to the goal of working on the components of fitness in the group arena. Bring your aggressive attitude to this class for punches, kicks, athletic exercises and drills, and simple combinations of these exercises. This is a total body workout.
Boot Camp — This class is comprised roughly of 50% cardio and 50% strength-based activities using “old school” style techniques. We hold class at different locations for variety, so please check the schedule for sites.
Fusion Fit — This class is a combo of several exercise methods that will strengthen the body & mind, improve one’s balance, develop core strength, increase flexibility and bring about an awareness in how we move. A “fusion” of fitness, Pilates & Yoga based movements will be incorporated into this class to make this a total body workout in 55 minutes.
LI Intervals = Low Impact Intervals — For this class, the word “intervals” simply means you will alternate short bouts of cardio work with short bouts of muscle conditioning (3-5 minute intervals). This class minimizes stress on the lower body by omitting high impact moves (i.e., jogs and jumps). Simple-to-intermediate choreographed moves are often included in the cardio portion of the interval workout. In the muscle strength/endurance exercise sections of the interval workout, you will use equipment such as hand-held weights and resistance bands, ect.
Insanity — This class is a moderate to intense cardio interval training class using body weight to get a total workout in 50 minutes. Moves are easily modifiable to suit any exercise participant.
Step & Shape — This class includes cardio work (choreographed or un‐choreographed) as well as muscular strength/endurance conditioning. You will experience one of two class formats: a) an approximate 30‐35 minute step workout followed by strength/endurance and abdominal/low back work, or b) intervals of cardio (on the step) and muscle conditioning, followed by abdominal/low back work.
Step — This class is for step enthusiasts who want a long cardiovascular workout that is followed only by the cool‐down and final stretch. The step workout will consist of intermediate‐to‐advanced choreographed combinations.
Wellbeats — Wellbeats is the name of our virtual programming system. Led by certified instructors, Wellbeats offers classes such as CardioBoxing, Toning and Sculpting, Meditation, Yoga, Strength, Cycling, and more. You work out with an instructor virtually in the cardio studio. Class length times vary from 15 minutes up to 50 minutes, perfect for those who want a quick, no-fuss workout, or for those who want a little bit longer class.
Zumba® — The revolutionary Zumba® program fuses a variety of Latin and other international music and dance rhythms to create a one‐of‐a‐kind, multicultural fitness class (party)! The format intersperses more and less vigorous rhythms and choreography to create intermittent training. Zumba participants experience an absolute blast of blended calorie‐burning, muscle‐toning, mind/body‐energizing cardio fun! This class is for dancers and nondancers alike‐ one does not have to know how to dance to succeed at Zumba Fitness, but a bit of rhythm is a plus.
Click to see when classes are are being held this month.
STRENGTH BASED CLASSES
Barre — A Low-Impact workout utilizing a ballet barre designed to tone the entire body. No tap shoes, leotards or fancy footwork required!
Barre Mix — This is a Barre class based that combines Barre work, fitness moves and interesting sequences. The goal is to strengthen and tone the body, build endurance and have fun! Props may be used for more of a challenge.
Boot Camp — This class is comprised roughly of 50% cardio and 50% strength-based activities using “old school” style techniques. We hold class at different locations for variety, so please check the schedule for sites.
Lift & Pump — This is a muscular strength/endurance conditioning class using free weights/bar and hand‐held weights to provide a total body workout of the major muscle groups. Props such as step platforms, stability balls and Bosus can be incorporated into the workout.
Muscle MIX — This is a muscular strength/endurance conditioning class where a variety of equipment is used (gliding discs, Bosus, Medicine Balls, resistance tubing, et cetera) for a total body workout of the major muscle groups. Hand‐held weights or weighted bars may be used a bit, but are not the stars of the show. Abdominal and low back exercises are always included.
Click to see when classes are are being held this month.
ACTIVE OLDER ADULTS
Fit For Life — A low impact cardio class for all ages and fitness levels. This class minimizes stress on the lower body with an active warm up and simple choreographed moves during the first 30-35 minutes. Muscle strength and abdominal exercises follow the cardio and class ends with cool down stretches for a complete body workout in 55 minutes.
Senior Fitness — This class is for the active, wiser adult who has the balance, strength and body control to hold him/herself in various positions on and off of a mat. It includes muscular strength/endurance training and flexibility, using simple equipment such as light hand‐held weights and resistance bands.
Click to see when classes are are being held this month.
CARDIO-STRENGTH
Cardio-Box — This is a class that utilizes moves from the boxing industry, adapting them to the goal of working on the components of fitness in the group arena. Bring your aggressive attitude to this class for punches, kicks, athletic exercises and drills, and simple combinations of these exercises. This is a total body workout.
Boot Camp — This class is comprised roughly of 50% cardio and 50% strength-based activities using “old school” style techniques. We hold class at different locations for variety, so please check the schedule for sites.
Fusion Fit — This class is a combo of several exercise methods that will strengthen the body & mind, improve one’s balance, develop core strength, increase flexibility and bring about an awareness in how we move. A “fusion” of fitness, Pilates & Yoga based movements will be incorporated into this class to make this a total body workout in 55 minutes.
LI Intervals = Low Impact Intervals — For this class, the word “intervals” simply means you will alternate short bouts of cardio work with short bouts of muscle conditioning (3-5 minute intervals). This class minimizes stress on the lower body by omitting high impact moves (i.e., jogs and jumps). Simple-to-intermediate choreographed moves are often included in the cardio portion of the interval workout. In the muscle strength/endurance exercise sections of the interval workout, you will use equipment such as hand-held weights and resistance bands, ect.
Insanity — This class is a moderate to intense cardio interval training class using body weight to get a total workout in 50 minutes. Moves are easily modifiable to suit any exercise participant.
Step & Shape — This class includes cardio work (choreographed or un‐choreographed) as well as muscular strength/endurance conditioning. You will experience one of two class formats: a) an approximate 30‐35 minute step workout followed by strength/endurance and abdominal/low back work, or b) intervals of cardio (on the step) and muscle conditioning, followed by abdominal/low back work.
Step — This class is for step enthusiasts who want a long cardiovascular workout that is followed only by the cool‐down and final stretch. The step workout will consist of intermediate‐to‐advanced choreographed combinations.
Wellbeats — Wellbeats is the name of our virtual programming system. Led by certified instructors, Wellbeats offers classes such as CardioBoxing, Toning and Sculpting, Meditation, Yoga, Strength, Cycling, and more. You work out with an instructor virtually in the cardio studio. Class length times vary from 15 minutes up to 50 minutes, perfect for those who want a quick, no-fuss workout, or for those who want a little bit longer class.
Zumba® — The revolutionary Zumba® program fuses a variety of Latin and other international music and dance rhythms to create a one‐of‐a‐kind, multicultural fitness class (party)! The format intersperses more and less vigorous rhythms and choreography to create intermittent training. Zumba participants experience an absolute blast of blended calorie‐burning, muscle‐toning, mind/body‐energizing cardio fun! This class is for dancers and nondancers alike‐ one does not have to know how to dance to succeed at Zumba Fitness, but a bit of rhythm is a plus.
Click to see when classes are are being held this month.
STRENGTH BASED CLASSES
Barre — A Low-Impact workout utilizing a ballet barre designed to tone the entire body. No tap shoes, leotards or fancy footwork required!
Barre Mix — This is a Barre class based that combines Barre work, fitness moves and interesting sequences. The goal is to strengthen and tone the body, build endurance and have fun! Props may be used for more of a challenge.
Boot Camp — This class is comprised roughly of 50% cardio and 50% strength-based activities using “old school” style techniques. We hold class at different locations for variety, so please check the schedule for sites.
Lift & Pump — This is a muscular strength/endurance conditioning class using free weights/bar and hand‐held weights to provide a total body workout of the major muscle groups. Props such as step platforms, stability balls and Bosus can be incorporated into the workout.
Muscle MIX — This is a muscular strength/endurance conditioning class where a variety of equipment is used (gliding discs, Bosus, Medicine Balls, resistance tubing, et cetera) for a total body workout of the major muscle groups. Hand‐held weights or weighted bars may be used a bit, but are not the stars of the show. Abdominal and low back exercises are always included.
Click to see when classes are are being held this month.
ACTIVE OLDER ADULTS
Fit For Life — A low impact cardio class for all ages and fitness levels. This class minimizes stress on the lower body with an active warm up and simple choreographed moves during the first 30-35 minutes. Muscle strength and abdominal exercises follow the cardio and class ends with cool down stretches for a complete body workout in 55 minutes.
Senior Fitness — This class is for the active, wiser adult who has the balance, strength and body control to hold him/herself in various positions on and off of a mat. It includes muscular strength/endurance training and flexibility, using simple equipment such as light hand‐held weights and resistance bands.
Click to see when classes are are being held this month.
FACILITIES & ACTIVITIES
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