Class Descriptions
Class Types
There are several types of fitness classes offered at the YWCA.
- Fitness Classes are free to members, and are not open to non-members.
- Specialty Fitness Classes require registration and an additional fee. See Specialty Fees and Policies.
- Youth Fitness Classes are for children and teens 18 and under, and are free to youth members unless dennoted as a "specialty" class. Youth specilaty classes require registration and have an additional fee. See Specialty Class Information for pricing and policy information.
- Water Fitness Classes are held in the pool and are free for members unless otherwise noted.
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| Free Fitness Classes | |||||
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Abs, Hips, Buns & Thighs (AHBT) This one hour class is designed to tone your mid-section. In just 60 minutes you will strengthen your core muscles, tone your hips, trim down your thighs, and firm your buns! This class will also improve your posture and body awareness. |
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Absolution A frill's free work-out for the abdominals! A sure-fire class to increase strength and endurance within the abdominal region. |
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A.I.T This tough circuit-training workout uses step, plyometrics, and athletic conditioning drills, which specifically isolate and define the muscles of every body part. Athletic Interval is designed to help you get the cardiovascular workout that you need, as well as, the muscle building benefits of resistance training. It starts with fast paced endurance activities such as, short jump rope sessions followed by a recovery period. It then moves quickly to a variety of muscle conditioning drills, using a wide variety of equipment. This circuit is then repeated. It finishes up with 15-20 minutes of essential stretching. | |||||
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(The) Barre Reshape, stretch and strengthen your body while you improve your posture and body awareness. Many of the exercises in this class utilize the ballet barre are based in ballet technique. For beginners and non-dancers as well as advanced exercisers. | |||||
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Below the Belt Feel the burn on your hips, thighs and glutes. Use weights, mats, tubes and other exercise equipment to help focus on strengthening, firming and finessing the look of those muscles below the belt. Deep stretch with some yoga poses dispersed throughout the 45-minute workout. All levels welcome. | |||||
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BODYFLOW® This class is a unique combination of Tai Chi, Yoga and Pilates. The fun and motivating blend of complimentary formats builds flexibility and strength and leaves you feeling centered and calm. | |||||
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BODYPUMP® "The Original Barbell Class" is designed for all fitness levels. This class uses free weights, motivational music, and trained instructors to strengthen and define muscles. Great for all levels...especially those new to weight training. | |||||
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BOSU This class combines balance, cardiovascular, toning and stretching. Work all major muscle groups while you tone your lower and upper body, abs and back. Great for all levels of fitness. | |||||
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BOSU Cardio This 30-minute class focuses on cardiovascular training while working on balance, toning and stretching. | |||||
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BOSU Range of Motion (RoM) This class uses the BOSU as a tool for strength and core work. Work to develop the body's full range of motion through exercises that utilize joint stabilization, flexion and extension. | |||||
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BOSU Strength Circuit Find strength, balance and cardio in this quick 45-minute format! Utilizing the BOSU, barbells, free weights, tubing and more, we will combine quick bursts of interval movements with balanced strength conditioning for the entire body. | |||||
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Cardio Dance Let a wide-variety of music inspire your workout. This class is designed to encourage participants to put their own energy level, ability and style into the moves in a non-intimidating and fun environment. All fitness levels are welcome. | |||||
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Cardio Kick A power packed athletic workout utilizing traditional boxing moves and kickboxing techniques for aerobic training. This class combines high and low impact and ends with core challenges! Beginners can modify. | |||||
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Chisel! Weight training and resistance work are a must to lose fat, burn calories, and building muscle. Get shapely legs and chiseled arms and shoulders using hand weights, studio equipment and weight bearing exercises to pump your upper and lower body muscles. Includes abs and final stretch. Designed for all levels of fitness. | |||||
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Core Fit This 25 minute class strengthens the core. You'll feel results working the abdominal, oblique and lower back muscles. Expect balance poses, planks, crunches and a variety of ab squeezing moves! | |||||
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Core Stretch This 60 minute class, based upon the principles of Pilates, is designed to increase core stregnth, stability and range of motion. | |||||
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Cycle A high intensity cardio workout without a lot of impact. You don't have to ride outside to join in the fun of indoor cycling. Riders burn calories using various cycling techniques from hill climbing and sprinting to pedaling at different tensions. Beginners can modify easily. Bring water! The hour includes warm-up, ride, cool-down, stretch and wiping down the bikes. Space is limited; first come-first served, so be sure to get a number at the front desk! New riders should arrive at least 10 minutes early. All cycle classes at Uptown are 50 minutes from the start to the end of class (including final stretch off the bike). | |||||
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Cycle: 2-hour Ride The focus of these rides is base building and preparation for the Red Ribbon Ride, Ironman training, other long distance cycling tours or races, and can help any regular spin cyclist take their fitness to another level. | |||||
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Cycle + An hour and a half class offering a longer cycle class option. Come for some or all! | |||||
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Cycle N Chat An hour ride where the basis of the class is a sense of community. The participant controls the intensity of the workout and how much they want to share with their fellow riders. Mixed level. New participants should come 10 minutes early. | |||||
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Cycle to the Movies In this 1.5 hour class cycle while you watch a movie! See location for movie information. | |||||
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Dodgeball (Description coming soon.) | |||||
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Fit & Tone A 45- or 60-minute class focusing on low- to non-impact aerobics for seniors. Aerobic portion is followed with strength and flexibility training. This class is especially good for the beginning or intermediate exerciser, but all levels of fitness are welcome. | |||||
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Fitness Hula Hooping Burn more calories, in less time, during this INTENSE cardio dance class--while holding three pounds. Class consists of only five minutes of “hula” hooping and ending with mat exercises while using the original foam covered Heavy Hoop, a revolutionary training tool packing clubs from Los Angeles to London. | |||||
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Fusion Stretch 45-minutes of yoga and pilates, integrated with modern, jazz, and ballet warm-ups to strengthen and lengthen your body. Appropriate and accessible for both the novice and the experienced exerciser. | |||||
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Golf Lessons Golf lessons are for anyone who wants to learn how to play or brush up on specific skills. Join us to work on putting, driving and chipping under the expertise of Sue Bremer, an LPGA member and golf instructor. Classes are held at the Minneapolis Sports Center adjacent to the Midtown YWCA. For more information see the Golf Lessons Schedule page. | |||||
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H.E.A.T - High Energy Aerobic Training A challenging blend of low, moderate, and high impact cardio formats. These cardio formats are used to achieve an optimum aerobic workout. Followed by resistance work and stretching. All fitness levels welcome. | |||||
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Hip Hop Aerobics A new + innovative way to get your body moving + grooving through hip hop music. This class is meant for everyone: those who have never touched a dance floor + the most experienced B-Boy or B-Girl | |||||
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Morning Blend This 25 minute class is a gentle blend of stretching and toning of the muscles. A combination of dynamic and static traditional stretching with a blend of basic yoga stretches. Also focusing on stabilization and strength of core muscles. Everyone welcome. | |||||
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MTC - Muscle Training Concepts A full-body conditioning class. Increase muscular strength and endurance by using a wide range of studio equipment followed by a stretch sequence to relax your body. Designed for all levels of fitness. | |||||
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Music Moves Me Let a wide-variety of music inspire your workout. This class is designed to encourage participants to put their own energy level, ability and style into the moves in a non-intimidating and fun environment. All fitness levels are welcome. | |||||
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On The Ball Discover core strength with this versatile and exciting resist-a-ball class. Challenge your stability and strengthen your core. The ball work-out brings balance, stability, flexibility, and fun into exercise. All levels welcome. | |||||
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Pilates - Beginning An introduction to the Pilates method of exercise to increase core strength, flexibility and mobility. All levels. | |||||
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Pre/Post Natal Aerobics A 45-minute class for women in the perinatal period. Thirty-five minutes of low-impact aerobics followed by resistance training and stretching. You must have permission from your doctor to participate in class. | |||||
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Pre/Post Natal Fitness A cardio, strength and stretch class designed specifically for pre and post natal women. | |||||
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Rebound A safe, challenging class taught on a mini-trampoline that strengthens the heart, legs, abs, glutes, arms - a total body workout. Rebounders available on a first-come, first-served basis. | |||||
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Running Club This 4-7 mile run has a warm-up, running exercises, and changing training themes, hills, steady and pick-ups. We will adjust to your level. Come for a shorter run and homemade muffins the last Thursday of the month! | |||||
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Salsa Aerobics Experience the joy of moving to SALSA MUSIC! No partner needed. Individual drills are taught to build strength & coordination of moves specific to salsa. All fitness levels welcome. | |||||
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Sculpt & Tone Low impact cardio fused with body weight resistance for the ultimate sculpt and tone. This class will leave you feeling great all day long. | |||||
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SilverSneakers® I - Muscular Strength and Range of Motion Conditioning Move through a variety of exercises designed to increase muscular strength, range of movement, and skills required during activities of daily living (ADLs). Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated or standing support. | |||||
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SilverSneakers® II - Cardio Circuit This 45-minute aerobic class focuses on senior health and 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 ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxing exercises. | |||||
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SilverSneakers® Yoga Move through a variety of yoga exercises designed to increase muscular strength, range of movement, and skills required during activities of daily living (ADLs). | |||||
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Step A 45-or 60-minute class emphasizing beginning to intermediate stepping techniques, muscle conditioning and a final stretch. Great for all levels of fitness. | |||||
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Strength Fusion A workout focusing on upper body strength, back and abdominal conditioning utilizing a variety of equipment from BOSU's to resist-a-balls. A class designed for all fitness levels. | |||||
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Sunrise Incineration Wake your body and metabolism up with this 30-minute cycle class. Pedal your way through an intense interval workout designed to get you in shape and melt the extra pounds away. | |||||
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Total Stretch Treat your body! Energize your day with this invigorating stretching class for all fitness levels. | |||||
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Triple Threat Maximize your workout with 3 different, yet inter-related classes in one 90 minutes workout! Express is a 60-minute version divided into three, 20-minute segments. | |||||
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Turbo Kick This high-energy class works you at an intense pace with various step choreography to get your heart rate pumping and to keep you in top aerobic shape. Designed for the advanced cardiovascular exerciser and seasoned stepper. Expect your feet to be on the move. Intermediate exercises welcome! (Monday night includes ab work.) | |||||
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Turbo Step A high energy, quick pace step class emphasizing intermediate to advanced stepping techniques, muscle conditioning, and a final stretch. A class designed for the experience stepper who is ready to move! | |||||
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Yoga - Beginning A 45 or 60 minute class designed to inspire the mind and body through gental yoga poses. |
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Yoga - Freestyle Beginning Vinyasa A group of yoga poses (asanas) sequenced together integrating breath with movement to create a powerful flow, ultimately building strength and flexibility. In this 60 minute class, the focus is on the being. A combination of traditional asanas (poses) in a vinyasa flow style of yoga, some core and strength training, and mindfulness meditation. An excellent workout! Great for increasing strength and flexibility. This is yoga you can feel successful at regardless of your level of yoga experience. |
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Yoga for Everybody Head-to-Toe health benefits of a yoga class that combines stretching, toning, strengthening exercises with breathing techniques in a safe, non-competitive environment. All abilities are encouraged, modifications will be demonstrated. Each session will finish with a rewarding relaxation. |
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Yoga - MS Yoga This 45 minute class is paced for students with chronic illness concerns, primarily those of Multiple Sclerosis or other auto-immune diseases. This could include mobility limitations or simply a need to work more slowly. Members are always welcome, including those engaged in injury rehabilitation or those wishing for a slower class. This is the first MS yoga class in the Twin Cities, advertised and endorsed by the MN MS Society. |
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Zumba Dance your way to a fitter you! Exciting Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout system designed to be FUN and EASY TO DO. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and International zest into the mix and you’ve got ZUMBA! All levels welcome! |
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| Specialty Fitness Classes | |||||
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Boot Camp Boot Camp is an advanced workout for those seeking heightened levels of intensity. Format will include cardio, stability, strength and core training. This class is offered in a small group setting to enable personalized attention from multi-certified group fitness instructor and Personal Trainer, Diana Person. This class is recommended for those with substantial fitness experience and not for the faint of heart. Note: Class is limited to 6 people.
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Kettlebell Kettlebell training is the cutting edge of fitness training. A kettlebell is a weighted iron ball with a handle. When lifted and extended away from the body with a natural momentum, a kettlebell provides a great functional workout and extraordinary cardiovascular benefits. Because of the offset handle, kettlebell training is the ultimate in core stabilizing. Kettlebells deliver extreme all around fitness and are surprisingly safe. | |||||
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Pilates Certified Pilates instructors lead classes that strengthen the body through exercises focusing on the body's core and stabilizing muscles. Through the utilization of hundreds of mind-body movements, this workout will encourage a strong, aligned and stress-reduced body. This class is progressive.
Advanced: Intended for those who have achieved an advanced level in Pilates. | |||||
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Yoga Certified yoga instructors lead classes to connect the body and mind in a progressive class setting. Each week you will build on prevous and new postures and explore the practice of yoga.
Advanced: Intended for those who have achieved an advanced level in yoga. | |||||
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Shotokan Karate Karate is the art of unarmed self-defense which employs a variety of techniques, including punches, kicks, blocks, strikes and throws. Offering both physical and mental benefits that include Improved muscle tone, Heightened energy, levels Reduced stress Increased strength, stamina, and endurance Improved coordination, reflexes and agility. Karate practice is divided into three areas: Basics "Fundamental techniques" called Kihon, Form called Kata and Sparring called Kumite. |
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| Youth Free and Specialty Classes | |||||
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Ballet Bop (Specialty) Your child will progressively build on the basics of ballet through the expression of movement. S/he will increase balance, strength and coordination in a fun and positive atmosphere. For ages 3-6. |
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Creative Movement (Specialty) Expose your child to many types of dance and movement. We will be expressive with different movements (kicks & jumps) and some of the styles we will learn are Modern, Jazz and Hip Hop. Your child will get a well rounded base. Check it out! Ages 18mo.-5. |
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Art & Crafts We will start class with some movement or a game. Then we will draw, use watercolor, paint or make paper crafts. We will complete a new project each week. Ages 5-9. |
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Big Gym Fit Kids Gym in the big gym! This will be the same format as Fit Kids Gym but in a bigger space. We will be able to play games like kickball and soccer. Kids will have a great time while burning off some energy. For ages 5-12. Families are welcome! NEW TIME: 5:00-6:30 pm |
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GO! Group Training for Youth A 7-week fitness class. A personal trainer will combine exercise with sports, games and fun. There will also be educational components including nutrition and body awareness. Parents will be invited to attend designated classes. You must register at the membership desk and obtain a youth card from the fitness desk. This class is included in the family membership price and its $44, $88 for non-members. Ages 9-13. |
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Gymnastics - Beginning This is an exciting introduction to gymnastics. Youth will practice floor exercises on mats and a balance beam. There will be one on one interaction in order to enhance their skill level. An experienced instructor will build a routine using curriculum that explores movement and builds coordination. For ages 3-7. |
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Infant Massage (Specialty) Infant massage has been shown to benefit both baby and parent. The gentle touch can help babies relax and sleep better. There will also be time to discuss baby development and support resources to help parents in their amazing and challenging journey. For parents with children 0-5 months. Please bring a warm blanket and your own lotion. |
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Let's Pretend (Specialty) This class will introduce your child to acting by using costumes, voice exercises, imaginative play, and memorization. It will be a great class for nurturing your child's artistic and imaginative side. For ages 3-7. |
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Movement, Games and Music We will combine different activities with toys and movement. We will stretch, play and learn. Your child will have the chance to be creative and expressive. Come and introduce your child to a class setting. Parent participation is required for kids that are not independent. For ages 4 and under. | |||||
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Music and Movement Enjoy the energetic environment where youth will integrate instruments, imagination games, dance and song. This class is great for the little idol in your house. For ages 2- 5. The morning classes are 45 minutes + 15 minutes of play. |
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Parent & Baby Exercise It's never too early to start exercising! Parents; you get to help your baby get stronger and give them some special attention! We will start with the easiest baby exercises and progress. Your child also gets to relax and enjoy some basic infant massage. Please take individual breaks as needed for feeding, naps and diaper changes. The class is very informal, and there is absolutely no pressure or expectation for your baby to "behave" in a certain way! Come and socialize. Bring a towel, toys and a blanket. For ages 3-12 months. |
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Pee Wee Sports We will focus on large motor skills and practice basic sport fundamentals. Kids will kick, throw, run, jump and catch. The goal is to get your child active by having fun with sports. For ages 3-6. |
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Soccer Fun (Specialty) Kids will learn basic soccer fundamentals through many games and activities. Class will be taught in a light and fun way. Come run off some energy! For ages 4-6. |
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Recess/Sports Soup Each class session will focus on a different sport or recess type activity. Youth will be active, increase coordination, build team work and learn new skills. No sport experience necessary. For ages 5-12. |
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Ready, Set, Act! (Specialty) This class will introduce your child to the theatre world and acting fun. We'll use a variety of exercises to enhance our voices and learn lines to the play, "Little Red Hen." There will be a performance at the end of the session. For ages 8-13 |
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Tap, Jazz & Ballet (Specialty) This is a great class because kids get to sample a variety of dances and learn the fun basics of tap, jazz and ballet. This will give them a chance to see what they excel in. They will focus on specific movements to learn proper use of their bodies. There will be a short performance during the last class. For ages 2-5. |
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Tennis Time (Specialty) Kids will learn the fundamentals such as serves, overhead smashes, forehand stroke, backhand stroke and volleys. Skills will be taught through games and drills. You will learn how to play tennis with a friend so that you can play anytime! For 7-12. Traffic will be through the main field house doors. |
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Tumbling This is an exciting introduction to gymnastics. Youth will practice basic floor exercises on mats and a balance beam. An experienced instructor will lead class in activities that explore movement and build coordination. |
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Tumbling & Games This class explores gymnastics skills with the use of games and basic tumbling. Kids will have fun building and going through obstacle courses that incorporate the skills learned. For ages 2-6. |
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Twinkle Toes Drop in and see what the excitement is all about. Dancers will learn a variety of fundamental dance skills and have fun with rhythm, technique and games. For ages 3-7. |
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Youngster Yoga (Specialty) Yoga Ed. Students will learn how to move gracefully, breathe smoothly and deeply and sustain their focus and concentration while developing strength, flexibility, balance, mental clarity and emotional stability. Other key parts of this class are play which is proven to optimize learning and guided imagery which cultivates relaxation. For ages 5-8. |
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Youth Dance & Yoga Whether you have danced your whole life or want to learn some new styles, Youth Dance has it all! Come meet new friends and have fun! We will also incorporate yoga into the cool down portion of class. For ages 6-11. |
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Youth Shotokan Karate (Specialty) Our youth karate class is designed to discourage fighting and to encourage self-control. It offers physical and mental benefits that include increased strength and endurance, improved coordination, it builds self-confidence, concentration and teamwork. We will focus on Karate basics or Kihon which are a variety of techniques including blocks, strikes, punches and kicks. For ages 8-12. |
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| Water Fitness Classes | |||||
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Abs In / Aqua Abs This 30-minute class focuses on toning and strengthening body core muscles otherwise known as the abdominal. Participants may exercise in the deep or shallow end, depending on their comfort level. Floatation devices are used during the class. | |||||
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Aqua Cycle Downtown Only. This class uses unique under-water stationary bikes made to take advantage of the many benefits of the aquatic environment. Classes are 30 or 45 minutes. |
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Cardio Strength A 60-minute class held in shallow water that emphasizes the maintenance and improvement of range of motion, endurance, and strength with a low impact workout of moderate intensity. With the instructor's guidance, you can tailor the workout to your desired level of difficulty. The class is conducted entirely in the shallow end of the pool, but participants may exercise in deeper water if they choose. | |||||
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Deep Water Fitness A 60-minute class held entirely in the deep end of the pool, providing a very high intensity, low impact workout. Deep water allows you to use full range of motion moves impossible on land. Buoyancy belts are available for use, but a reasonable comfort level in deep water is needed for participation in this class. | |||||
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Flexibility Plus A 45-minute class held in shallow water that emphasizes the maintenance and improvement of range of motion, endurance, and strength with a low impact workout of moderate intensity. | |||||
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Power Water Aerobics Downtown Only. This high-intensity class combines water aerobics with water resistance weight lifting. No noodles allowed. | |||||
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Senior/55+ This 60-minute class provides a low impact workout of varying intensity. With the instructor's guidance, you can tailor the workout to your desired level of difficulty. The class is conducted entirely in the shallow end of the pool, but participants may exercise in deeper water if they choose. | |||||
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Shallow Water Fitness A 60-minute class held entirely in the shallow end of the pool. High intensity, low impact. No swimming ability necessary. | |||||
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Shallow/Deep Combo This 60-minute class utilizes various types of equipment, shallow and deep water and laughter to provide a total body workout. You tailor this class to your workout level with guidance from the instructor. Participants may stay in shallow to transitional water depending on their comfort level. No swimming ability necessary. |
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Silver Sneakers Splash Designed to enhance the quality of life and daily functions by using the properties of water to enhance cardiovascular fitness, range of motion, agility, balance and coordination. Arthritis approved for maintaining/building muscle strength and maintaining/increasing range of motion. |
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