ywca Minneapolis

Group Fitness

Group Fitness

Over 200 free group fitness classes are available to YWCA Minneapolis members each week! Stay motivated and have fun in a group fitness setting.

Descriptions of each group fitness class are listed below.

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Adaptive Yoga/Stretch

This class is paced for those with chronic illness concerns, primarily those with Multiple Sclerosis or other auto immune diseases, including mobility limitations or the need to work slowly or those engaged in injury rehabilitation. This class endorsed by the Minnesota MS Society. 

Class length: 55 minutes. Type: Mind/Body.

Aqua Blast

Need to add intensity to your fitness routine? This class will challenge your endurance, strength and coordination by adding water resistance to movement. Participants should be experienced exercisers and comfortable in the water. Intensity 3.

Class length: 55 minutes. Type: Water Fitness.

Aqua Intervals

Interval training consists of alternating segments of work and rest. This format of training has been proven to burn more calories while strengthening your cardiovascular system. Class consists of 30 minutes of intervals, stretching and core work. Intensity level 2.

Class length: 55 minutes. Type: Water Fitness.

Ballet 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 and are based in ballet technique. For beginners and non-dancers as well as advanced exercisers. Ballet Barre Plus is 75 minutes.

Class length: 55 Minutes. Type: Dance.

Cardio Dance: Hip-Hop

This dance-based class is filled with hip-hop style moves and music. High energy and intensely fun! Don't let the name scare you off - come as you are, do what you can and have a great time. All fitness levels are welcome!

Class length: 55 minutes. Type: Cardio, Dance.

Cardio Dance: Latin

This cardio dance class is inspired by the dances of Latin America with a wide variety of music and choreography. All fitness levels are welcome!

Class length: 55 minutes. Type: Cardio, Dance.

Cardio Dance: World Dance

This cardio dance class blends the flavors of Latin, African and Arab music and dance styles. All fitness levels are welcome!

Class length: 55 minutes. Type: Cardio, Dance.

Cardio Dance: Zumba

This is Zumba! Taught by Zumba certified instructors using Zumba music tracks and choreography. All fitness levels are welcome!

Class length: 55 minutes. Type: Cardio, Dance.

Chisel

Weight training and resistance work are a must to lose fat, burn calories, and build muscle. All fitness levels are welcome.

Class length: 25 minutes; Plus Class is 55 minutes. Type: Strength Training.

Circuit

Stations utilizing strength, agility and power are set up in the classroom and combined with cardio intervals for an efficient and intense workout. Multiple levels.

Class length: 55 minutes. Type: Cardio.

Combo

Put the water's resistance to work! A variety of equipment is used in both the shallow and deep ends of the pool. Our instructor will lead you through a workout where you decide what intensity and depth of the water is right for you. Swimming ability not necessary and buoyancy belts are available. Intensity 2.

Class length: 55 minutes. Type: Water Fitness.

Core Fit

This class strengthens the core working the abdominal, oblique and lower back muscles. And you’ll feel the results!

Class length: 25 Minutes; Plus Class is 45 minutes. Type: Core.

Cycle

Cycle 25, Cycle 55, Cycle 75

Intervals, hills, power challenges and more! Cycle instructors pull out a mix of techniques to coach you through each exciting ride. Instructors tailor each class to the participants and add music and a bit of personality to make your ride enjoyable. Each class is geared to meet the needs of all fitness levels and instructors offer modifications throughout. All fitness levels are welcome.

Class length: 25-75 minutes Type: Cardio.

Cycle Circle

YWCA’s Cycle Circle class is a low-intensity cycling group that talks while it spins. Research shows our physical, mental and social health are interconnected and that movement aids in cognitive and emotional processing. Come feel the benefits of your pedal power! This class is not a substitute for therapy. This class is only offered at YWCA Uptown.

Class length: 55 minutes Type: Cardio.

Cycle Fundamentals

Are you new to cycling or looking for a more leisurely ride? Take advantage of this 25-minute introductory class to learn techniques and build up your cycling legs. All levels welcome to ride at their pace.

Class length: 25 minutes. Type: Cardio.

Fit and Tone

A low- to non-impact aerobics class that also includes strength and flexibility training. Great for beginners but all levels welcome.

Class length: 55 Minutes; Express Class is 45 minutes. Type: Strength Training.

Fit 'n Tone H2O

Utilizing the benefits of water, this class combines cardiovascular, muscular, and flexibility exercises for the entire body. A variety of equipment is incorporated into each class, and exercises are performed in both shallow and deep water; however, participants can remain in shallow water for the entire class, if desired. All levels welcome.

Class length: 55 minutes. Type: Water Fitness.

Fitness Barre

Sculpt it, lift it, tone it, shape it! Through high repetitions and multiple music tempos, this dance influenced class will utilize your entire muscular system as a means to improve coordination, core, balance, posture and strength. Intensity level 2.

Class length: 55 minutes. Type: Core.

Foam Roller

Foam Rolling is a self-myofascial release (SMR) stretching technique used to release “knots” which relieves muscle soreness and tightness. This 25 minute class can aid in reestablishing pain-free movement and enhance exercise performance. Great for all fitness levels.

Class length: 55 minutes. Type: Stretch.

Hatha Yoga

Designed as an entry-level class, this class features slow-paced postures with some simple breathing exercises. This is a good place to learn basic poses and relaxation techniques, and to become comfortable with yoga.

Class length: 55 minutes. Type: Mind/Body.

HIIT (High Intensity Interval Training)

High Intensity Interval Training is a format proven to not only torch calories but also enhance your aerobic capacity without long workouts. Perfect for the busy exerciser, but not for the faint of heart, HIIT requires you to push your limits! Bodyweight exercises and small equipment done in intervals.

Class length: 25 minutes. Type: Cardio.

Hi Lo Aerobics

This upbeat, energetic class focuses on the development of cardiovascular strengthening by utilizing a variety of high- and low-impact movements.

Class length: 55 minutes; Express class is 45 minutes. Type: Cardio.

High Intensity Water Running

Want to seriously challenge your cardio system and burn more calories without adding more mileage? More than 50% of endurance athletes will get injured in a year. Whether you're recovering from an injury, or trying to prevent one, you can challenge your fitness without the strain of gravity (or putting on the miles) with Water Running. This is a seriously intense pool workout for land-based athletes.

Class length: 45 Minutes. Type: Water Fitness/Endurance Sports.

Hydrotone

Jump into the water and experience a dynamic toning workout for the entire body! This class focuses on functional strength training through movement in shallow water. Participants do not need to know how to swim; however, they should be comfortable in the water. Intensity level 2

Class length: 55 minutes. Type: Water Fitness.

Insanity®

Forget everything you think you know about high-intensity workouts, because Insanity will redefine your mind and body! With Insanity, you work flat out in 3- to 5-minute blocks. It’s called Max Interval Training, pushing your body’s limits, requiring it to adapt.

Class length: 55 minutes. Type: Cardio.

Mat Pilates Essential

Class focus is on basic principles and simple movements. This is the entry point for people with little or no Pilates experience.

Class length: 55 minutes. Type: Mind/Body.

Mat Pilates Experienced

Class requires previous Pilates experience and progresses at a faster pace, with more advanced exercises and modifications.

Class length: 55 minutes. Type: Mind/Body.

Mat Pilates with Props

Mat Pilates with Props is an experienced level class utilizing the foam roller, balls or other small props for adding stability, challenge and fun to the traditional Pilates class.

Class length: 55 minutes. Type: Mind/Body.

Meditation

Meditation is the practice of waking up to the present moment and learning to be open and at ease with the unfolding conditions of life. This is a 30 minute guided meditation open to all whether you are new to meditation or have an established practice. Please no admittance after meditation has begun.

Class length: 55 minutes. Type: Mind/Body.

NIA

NIA is a sensory-based movement practice empowering people of all shapes and sizes by connecting the body, mind, emotions and spirit. NIA draws from disciplines of the martial arts, dance arts and healing arts. Every class offers a unique combination of 52 moves that correspond with the main areas of the body: the base, the core and the upper extremities. Beginners and highly fit athletes alike can adapt NIA to meet their needs by choosing from three intensity levels.

Class length: 55 Minutes. Type: Cardio, Dance.

PiYo

PiYo combines the muscle sculpting and core strengthening benefits of Pilates with the movement of vinyasa style yoga.  The pace is a steady flow of exercises, postures and transitions designed to add intensity to the workout and place an emphasis on strengthening the entire body.

Class length: 55 minutes. Type: Mind/body.

Power Yoga

Our most advanced level of yoga, this class may include inversions, binds and advanced movements while stressing the importance of anatomy and alignment.

Class Length: 55 minutes. Power Yoga Plus class is 90 minutes. Type: Mind/Body.

Pumped!

This class is designed for all fitness levels. It uses free weights, motivational music, and trained instructors to help you add strength and define muscles. All Pumped! classes are taught in the gym at all locations. Great for all fitness levels.

Class length: 55 minutes. Type: Strength Training.

Restorative Yoga

Fundamental yoga poses are practiced while the body is supported with props, allowing greater relaxation, restoration and renewal.

Class length: This class is 75 minutes. Type: Mind/Body.

R.I.P.P.E.D.

Experience this total body “plateau proof fitness formula” workout, utilizing free weights, resistance and body weight. This class masterfully combines Resistance, Intervals, Power, Plyometrics, Endurance and Diet components, challenging participants' fitness and endurance levels!

Class length: 55 minutes. Type: Strength Training.

Running Intervals

At the track or around the lakes, speed and pace work are some of the best ways to become a faster runner. These workouts are suitable for someone who comfortably and regularly runs 5+ miles, and who wants to add a little variety to their running or who is training for a road race of any length.

Class length: 55 minutes. Type: Endurance Sports.

Shallow Cardio 'n Core

Multi-level aerobics class using the resistance of water to increase range of motion, strengthen muscles and improve cardiovascular fitness. Participants need not be able to swim, but they should be comfortable in the water. Intensity 2.

Class length: 55 minutes. Type: Water Fitness.

SilverSneakers® Cardio

SilverSneakers Cardio is an advanced class for active adults to increase cardiovascular and muscular endurance as well as strength, agility and coordination.

Class length: 55 minutes. Type: Seniors and SilverSneakers.

SilverSneakers® Classic

SilverSneakers® Classic uses hand-held weights, elastic tubing with handles, balls for resistance and a chair for support as well as non-impact aerobic choreography; exercises are designed to increase range of movement and activities of daily living (ADLs).

Class length: 55 minutes. Type: Seniors and SilverSneakers.

SilverSneakers® Splash

SilverSneakers Splash is a universal class designed to increase cardiovascular endurance, agility, strength and balance in an aqua environment.

Class length: 55 minutes. Type: Seniors and SilverSneakers.

SilverSneakers® Yoga

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 motions. Restorative breathing exercises and a final relaxation promote stress reduction and mental clarity.

Class length: 55 minutes. Type: Seniors and SilverSneakers.

Step

This class emphasizes beginning to intermediate stepping techniques, muscle conditioning and a final stretch. All fitness levels are welcome.

Class length: 55 minutes; Express Class is 45 minutes. Type: Cardio.

Total Stretch

Treat your body and energize your day with this invigorating stretch class. All fitness levels are welcome.

Class length: 45 minutes. Type: Mind/Body.

Turbo Kick®

Become a total knockout with the ultimate cardio kickboxing party! Turbo Kick LIVE takes cardio kickboxing and body-sculpting dance moves and choreographs them with the hottest music mixes. With high intensity intervals placed throughout the routine, you’ll get lean and toned. Plus, you’ll have a blast doing it. It’s high intensity, fast-paced and totally addicting!

Class length: 55 minutes. Type: Cardio.

Turbo Step

Designed for the advanced stepper who is ready to move.

Class length: 45 minutes. Type: Cardio.

Vinyasa Yoga

Vinyasa means breath-synchronized movement, and consists of strong, flowing breath-based movement. Students should be injury-free and have a regular yoga practice.

Class length: 55 minutes. Type: Mind/Body.