Ready, Sweat, Go!
Break a sweat, chat with a friend, relax your mind, challenge your body, or reconnect and recharge! Hundreds of free classes weekly for members. We promise to help support you through every stage of life, regardless of age, physical ability, size or shape. We offer group exercise classes for those who enjoy the encouragement of instructors and classmates as well as one on one instruction for those preferring a more personal setting.
Niles-Buchanan Fitness Classes
Strength and Toning
INTENSITY LEVELS L= Low M=Medium H=High
CYCLING101: 30 minutes of basic indoor cycling. Appropriate for beginners and those wishing a moderate workout. (M)
STRENGTH101: 30 minutes of strength training using diverse equipment to target every muscle group. A perfect way to sculpt your body and build strength; you’ll get experience using resistance bands, free weights and other tools to get a full body workout. (M)
20-20-20: Offers different types of cardio, strength, core and or flexibility exercises. Fusing together different types of exercises creates intervals and variations that shock your body. (M)
AB BLAST: Working towards that 6-pack? This class offers 30 minutes of non-stop ab workout! (M)
BARRE: A combination of ballet, Pilates, and yoga to shape and sculpt your body from head to toe. (M)
BODY STRENGTH 360 : A total body workout using dumbbells. Doing compound movements, you’re also going to be working your core. You’ll be burning fat and building lean muscle simultaneously. (M)
BODY WORX: Focusing on good form, using light weights and high reps keeping fluent movement using full range of motion, functional strength, core strength, good posture, balance and coordination. (M)
BOOT CAMP: This class utilizes your own body weight for a very intense workout! (H)
H.I.I.T: High-intensity interval training, a cardiovascular exercise alternating short periods of intense anaerobic exercise with less intense recovery periods. Get and keep your heart rate up and burn more fat in less time. (H)
POWER PUMP: A strength endurance class using light to heavy hand weights or a weighted bar to strengthen all major muscles. (M)
SPEEDBALL ($): Speedball is an intense, non-stop multi-directional conditioning featuring the revolutionary 2# ball. The program is appropriate for a broad range of fitness levels. (M)
CARDIO101 30 minutes of low impact cardio exercise that will get your heart pumping. Appropriate for beginners and those who would like a more moderate workout. This would be a great introduction to our aerobic classes. (L)
RUNNING101: 45 Minute class where you will be taught proper form, how to breathe efficiently and setting a pace to achieve their goal of getting to their first mile or race.
CARDIO DRUMMING: Cardio drumming is a fun, low-impact, medium intensity workout. Traditional exercises fused with dance, toning, strengthening, and flexibility all paired with upbeat music. (M)
CARDIO STEP: A variety of step exercises to keep your body guessing and your heart pumping. (M)
CYCLING: A challenging group exercise using stationary bicycles. Instructors will take the group on a simulated outdoor ride with up-tempo music. Bikes may be reserved with a 24 hr. notice. (M
HIP BOX: A boxing aerobics class set to hip hop music. You’ll learn variations of the sparring jabs, power punches, defense moves, and footwork patterns that will help you maximize flexibility, core strength, increase your mental focus and burn off up to 200- 500 calories. (M)
INTERVAL MIX: This class offers a “mix” of heart pumping moves to satisfy your strength/cardio needs. (M)
KICKBOXING: Aerobic combination of kicks and punches with other cardio combinations. (H)
MADD DOGG SPINNING: This class stimulates an outdoor ride that’s fun, challenging, and exhilarating. Bikes are limited. We encourage you to call up-to 24 hours prior to class to reserve a bike. (H)
PYLO BURN: Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This is a high intensity class that will burn a lot of calories, build strength and endurance. (H)
RUMBLE: Are you ready to RUMBLE? A hardcore boxing and kickboxing based class with the added resistance of a heavy bag for a total body workout. (M)
STEP: Easy to follow, yet challenging moves and combinations using the step. (M)
STEP TABATA: Interval training using step aerobic exercises at your maximum effort for a 20-30 second period following a rest period of 10-15 seconds. (M)
TABATA: Intense interval training using both strength and cardio moves to maximize fat & calorie burn. (H)
TABATA BOOTCAMP: This class is similar to regular boot camp, but with the addition of Tabata. We perform specifically chosen exercises at an ultra-high intensity for 20 seconds, followed by 10 seconds of rest. (H)
TABOXING: Intense interval training using Tabata format combined with Taekwondo, Boxing, Martial Arts, and strength moves to maximize fat and calorie burn. (H)
ZUMBA: Ditch the workout, join the party! It’s exercise in disguise. It’s fun, its fitness, it’s ZUMBA! (M)
WATER WALKING: Raise your heart rate by walking in the resistance of the water. (M)
AQUA RELAXATION: Gain relaxation benefits in the warm water using breathing and stretching techniques. Must be 13+ years to participate. (L)
AQUA AEROBICS: This class offers the benefit of muscle toning, inches lost, cardiovascular fitness and socialization. (M)
AQUA ZUMBA: Enjoy fun dance moves to great upbeat music. Raise your heart rate and gain the benefit of water resistance. (M)
Low Impact Classes
FIT FOR LIFE: This class will concentrate on cardiovascular conditioning, muscle toning, power, endurance, flexibility, and strength. (L)
CHAIR AEROBICS: Whether seated, supported by a chair or standing free, participants engage in strength training, flexibility, and balance exercises while benefiting from a cardio workout. (L)
ENHANCE FITNESS: Enhance Fitness is an evidence-based group exercise program for older adults that uses simple, easy to learn movements that motivate individuals (particularly those with arthritis) to stay active throughout their life. Each class session includes cardiovascular, strength training, balance, and flexibility exercises and the fostering of strong social relationships between participants. (L)
GET STARTED EXERSIZE: This class offers a wide variety of exercises from cardio, strength, flexibility, circuit training, interval training. This is a great class for beginners and offers support from the instructor and the group. (L)
LOW-IMPACT ZUMBA: Same fun and fitness as Zumba, but designed for the beginner or active senior citizen. (L)
Yoga & Stretching Classes
CORE FUSION: A Pilates- & yoga based class that focus on breathing techniques, core movements, and restorative stretching to create core strength & mobility. (L/M)
CHAIR YOGA: Yoga-Stretch will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. (L)
GENTLE FOAM ROLLING: This class will give you the know-how on how to relieve yourself of pain using gentle foam rollers and light stretching. Must be able to get down on the ground. Class limit is 9.You can call member service up to 24 hours before class to reserve a roller. (L)
HOT YOGA: Realign the skeletal system and deeply detox your body with a traditional Hatha asanas practiced in 98–104°.
MIND-BODY-BALANCE: A combination of Tai Chi and gentle yoga to create energy, power and focus. All levels of Fitness. (L)
PILATES: Controlled, low-impact movements connected with breathing. Using our own body weight to strengthen and tone the full body. Our objective is to increase strength, flexibility, and balance. (M)
PiYo® LIVE- PiYo® LIVE is a high intensity/low impact, music-driven class that features elements of Pilates and Yoga. Includes a cardio section, core work, balance, stretching, flexibility, strengthening and modifications to suit all fitness levels. (M)
REST & RESTORE YOGA: Teaches meditation methods and relaxation. Breathing and slow moving holds and poses will calm your inner being and nourish the soul. (L)
SOMA YOGA: Release tension in your mind and body and regain power. Yoga with a focus on psoas release!
YOGA: This self-discovery class will teach you meditation methods and relaxation. Breathing and slow moving holds and poses will calm your inner being and nourish the soul. Must be 13+ years to participate. (M)
YOGA 101: Release stress and focus on overall health in mind, body, and spirit with slow practice and clear explanations. (L)
**Family/Youth classes – Children 4 and under need to be accompanied by an adult or sibling 14 and over. Children 5 and over can attend the class alone. **Note that those children 5 and over have to be able to follow instructions and be attentive in class.)
FIT KIDS: (5-12yrs) keep your kids movin’ and groovin’! This is a fun, active, playful opportunity for your kids to learn and grow, burn off extra energy and introduce them to a healthy lifestyle at a young age. (L)
FAMILY/YOUTH CARDIO DRUMMING:Cardio drumming is fun, low-impact, medium intensity workout for the entire family. Traditional exercises fused with dance, toning, strengthening, and flexibility all paired with upbeat music. (M)
FAMILY/YOUTH RUMBLE: A boxing and kickboxing based class with the added resistance of a heavy bag for a total body workout for the entire family. (M)
Benton Harbor-St. Joseph Fitness Classes
Yoga and Stretching Classes
SLOW FLOW YOGA: A slow, mindful meditative flow that moves steadily through your yoga postures using steady breath. Classes hold postures, transition smoothly and open gently in a peaceful flow from posture to posture.
YOGA FUSION: Traditional series of Yoga poses mixed with Pilates, balance, strength, and resistance training along with cardiovascular activity. This class involves flexibility challenges and breath work of Yoga while offering overall toning and muscular strength.
YOGA FLOW: Emphasizes a flow from one traditional Yoga pose to another with balance and strength work integrated to challenge, strengthen and rejuvenate your body. Each class will finish with relaxation.
YOGA MOVES: Based on basic principles of Yoga fundamentals. Incorporates Yoga postures, breathing exercises and a focused mind to improve balance and flexibility. Class will end with relaxation to recharge your body!
GENTLY YOGA: This Beginning Yoga is designed for the active older adult. While learning basic Yoga moves, you will increase range of motion through your joints, gain flexibility and strength. Stress will be decreased along with improved sleep. Relaxation techniques will be incorporated at the end of class.
YIN YOGA: Yin yoga works the deeper ‘yin’ tissues of our ligaments, joints, deep fascial networks, and even our bones. Postures are held for 3-5 minutes in seated positions. Please bring a beach towel to use as a prop.
TAI CHI: Tai Chi is often called moving meditation because the focus is on breath awareness and creating inner still-quieting the mind, relaxing the body. This class concentrates on weight transference which improves balance thereby preventing falls. It also increases muscular strength to protect the joints and reduce pain.
PiYo LIVE: PiYo Live is a high intensity/low impact, music-driven class that features elements of Pilates and Yoga. Incudes a cardio section, core work, balance, stretching, flexibility, strengthening and offers modifications to suit all fitness levels.
MIND/BODY/BALANCE: Bring balance to your mind and body through stretch, flexibility and core power. A barefoot class that mixes Yoga, Pilates and stretching using your own body weight. Equipment will occasionally be integrated.
CYCLING 101: This 30-minute cycling class is appropriate for beginners and those wanting a moderate workout.
CYCLING: This class designed to improve your overall cardiovascular endurance. Guided rides, visualizations and other motivating techniques are utilized for ultimate performance.
SPIN X CYCLING: This class consists of cycling and cross training off the bike. Think of boot camp on wheels!
CARDIO 101: This 30-minute low impact cardio class will get your heart pumping. Appropriate for beginners and those wishing a moderate workout.
CARDIO/STRENGTH 101: This 45-minute beginner class combines cardio and strength training exercises. First half of class focuses on cardio exercises. The other half incorporates strength training integrating equipment. Emphasis will be on proper form and technique.
STEP CARDIO: Step class involves a variety of full body movement patterns on and around the step to enhance your cardio endurance, coordination and balance.
TABATA BOOTCAMP: Tabata Bootcamp is a High Intensity Interval Training class that will boost your metabolism to keep burning calories after the class is over.
INTERVAL BLAST: The intervals are not timed and you will use any combination of equipment and body weight. Its intervals of fully body exercises, core/ abdominal work, cardiovascular challenges with short burst-high intensity drills.
SPEEDBALL: Speedball is a challenging cardio and core workout that used a small handheld weighted ball.
INTERVAL CARDIO DRUMMING: This moderately intense moving class integrates non-timed intervals to challenge you for a total body-toning workout. The use of equipment will be used during the non-cardio drumming intervals to enhance your strength and core.
CARDIO DRUMMING: The stability ball acts like a snare drum as you learn different rhythms to develop coordination and cardio endurance.
POUND: This class transforms drumming into an incredibly effective workout. Lightly weighed drumsticks will be used.
DANCE IT OUT: This cardio dance workout infuses different styles of dance including Hip Hop, Bollywood, Line Dancing, Ballroom, Disco, 80s, Broadway, African, Irish and more!
ZUMBA: This fun high-energy aerobics class incorporates hypnotic Latin rhythms such as Salsa, Merengue, Cha-Cha, Belly Dancing, Bhangra, Flamenco and more!
Stretch and Toning Classes
BARRE TRILOGY: Fusing the best of Pilates, Yoga, Aerobics, and elements of the strengthening exercises, Barre Trilogy delivers a result-driven workout that is not only fun and dynamic, but will sculpt your body.
PURE PILATES: Strengthen your core and flexibility and develop increased muscle tone, balance and improved posture. The body’s core muscles are the focus.
PILATES FUSION: This Pilates based class focuses on core strength, flexibility and total body conditioning. It will also be fused with the cardio elements of a Barre workout and the stretching aspects of Yoga.
ABS AND MORE: This class includes a short standing segment followed by floor core work.
BODY PUMP: Improve strength and endurance in the major muscle groups and burn calories. This high-energy class, set to great music and your choice of weight, will challenge all major muscle groups by using exercises such as squats, presses, lifts and curls.
STRONG BY ZUMBA: This class combines body weight, muscle conditioning, cardio and plyometric training moves synced to music.
BODY SCULPTING: This class concentrates on developing a functional and balanced body. Standing exercises followed by a floor core series.
STRENGTH 101: This 30-minute beginner strength class integrates equipment to target every muscle ground in the body. You will build strength while sculpting your body to create a leaner you. Resistance bands, free weights and other small equipment will be integrated in this full body workout. Emphasis will be on proper form and technique.
BODY H2O: A fun and energetic cardio workout while being gentle on your joints! This aerobic workout incorporates muscular strength and flexibility exercises.
AI CHI: Ai Chi is a discipline developed by world-renowned physical therapist. There will be stretching, toning, strengthen using the water for resistance. This class also incorporates the tranquil mind/body connection with Water Yoga and Tai Chi.
HYDRO FX: Low impact and low intensity exercise creates an environment of continued rehabilitation, healing, and health promoting functional movement. Y Members and Community MUST register at the YMCA. Punch cards are not available for this class. This class is held at Lakeland.
WATER WORKS: Stretching and exercise designed to work the whole body. The use of equipment is incorporated in this shallow end class. Water noodles are offered for deep end water walking and bicycling.
SPLASH & TONE DEEP WATER: With zero impact, even simple movements, like jogging or bicycling, become a challenge with the resistance of water. A cardiovascular workout using equipment.
LIQUID CARDIO: This low-impact, cardio class will increase strength, flexibility and balance improve your overall fitness. Resistance equipment will be used. Buoyancy belts are available for the non-swimmer. Monday and Wednesday class uses the Deep End. Tuesday and Thursday class uses the shallow.
Speciality classes require a fee. Please contact Member Service for details.
|Benton Harbor-St. Joseph||Pure Speed|
|Benton Harbor-St. Joseph||Speed & Agility|
|Benton Habor-St. Joseph||Tri's, Thighs, and Glutes|
|Niles-Buchanan||Kettleball 101 for Women|
|Both Branches||Interval Boxing|
|Both Branches||Women on Weights|
|Benton Harbor-St. Joseph||Moving For Fun|
|Benton Harbor-St. Joseph||Speed & Agility|
|Benton Harbor-St. Joseph||Swim, Cycle, Run|
|Benton Harbor-St. Joseph||Youth Interval Boxing|
Tri-ing for Life at the YMCA Endurance Club
This triathlon club is open to anyone! Whether you are a runner, cyclist, swimmer, or triathlete, then the Club’s benefits are going to be huge for you and your training in 2018. Training is available for all levels plus sponsor perks and discounts and race discounts! You will also forge deep bonds of friendship with those who share a passion for the same sports you do.
Join today at www.tri-ingforlife.com/club and check out our Facebook pages!