FITNESS

FITNESS CLASSES - WINTER/SPRING 2023

The Warren YMCA offers many types of Fitness classes. Exercising with friends is a fun and healthy activity! All classes are coed, beginner to advanced levels, and are held in the West Gym or Group Exercise Studio unless otherwise noted. Class fees are based on a 5-week session. Participants sign-up during session registration and pay for a 5-week session of a class to reserve their spot:

Winter Session: March 13 - April 15, 2023
Registration Members: Wednesday, March 1, 2023
Non-member Registration: Monday, March 6th at 8:00 am

Spring Session: April 17 - May 20, 2023
Registration Members: Wednesday, April 5, 2023
Non-member Registration: Monday, April 10th at 8:00 am

BALANCE & CORE

Does your balance need to improve? Do you need help getting on and off the floor? learn to engage your internal core muscles surrounding your spine while improving your balance, strength and flexibility. Coach 'K' has a Master's degree in Exercise Science from Long Island University. She has trained athletes in a variety of sports, general wellness, post-rehab, strength, and more! Max participants = 20
Instructor: K. Hughes, M.S., PES, CES

Days	Time	Fees (For 5-week session of classes)
Tues/Thurs	10:30-11:30 am	$40 members / $60 non-members

BOOT CAMP

Your body is built to move, and if it doesn't work out, it rusts out! This class is for intermediate to advanced fitness levels who want serious results from their training. Class structure is based upon simple yet effective fundamental movement patterns executed at high intensity. These workouts deliver measurable health and fitness improvements in the most efficient manner possible. Held outdoors at the all-new Functional Fitness Workout Arena or in the West gym and uses the TRX suspension trainers along with jump ropes, free weights, kettlebells and medicine balls. Max participants = 24
Instructor: Thad Turner (Tues) / Drew Murphy (Thurs.)

Days	Time	Fees (For 5-week session of classes)
Tues/Thurs	6:00-6:45 pm	$15 members / $50 non-members

BOUNCING FOR FITNESS

Join this fun group for a workout that includes cardiovascular conditioning, strengthening, flexibility, and balance segments - all done while seated on a stability ball. (Ball stabilizer provided to keep ball stationery.) Your core will be strengthened by constantly engaging the abdominal muscles which will help improve posture, balance and stability! This co-ed class is designed for adults age 55 and over. All fitness levels are welcome to attend. Look forward to lots of social interaction and great music! Balls and ball stabilizers are provided.
Held in Lower Level Fitness Studio. Two (2) class times to choose from. (Both classes follow the same format.)
Max attendance = 20 per class
Instructor: Sharon Harris

Days	Time	Fees (For 5-week session of classes)
Monday, Wednesday	9:00-10:00 am	$12 members / $20 non-members
Monday, Wednesday	10:15-11:15 am	$12 members / $20 non-members

CYCLE & PUMP

Cycle & Pump class combines 30 minutes of HIIT Cycle - high-intensity intervals on the upstairs cycle bikes - followed by 40 minutes of Body Pump Express in the Group Ex. Studio. Cardio and strength all in 1 great class!
(Will accept walk-ins for the 30 minutes of cycle only portion. Must present at the start of class with a cycle punch card. First come, first serve. Cycle time: 5:40-6:10 pm.)

Held in Upper Group Cycle Studio and Lower Level Group Exercise Studio. Max attendance = 10 per class
Instructor: JoAnn Hepfner

Days	Time	Fees (For 5-week session of classes)
Tuesday, Thursday	5:40-7:00 pm	$25 members / $50 non-members

CARDIO PERCUSSION AT THE WARREN Y

Days	Time	Fees (10 Class Punch Card)
Mon/Wed	5:30-6:15 pm	$15 members / $50 non-members (5-week session)

CARDIO PERCUSSION AT THE SHEFFIELD Y

Cardio Percussion Fitness is a simple, fun way to impact adults' and kids' lives both physically and mentally. It is a cardio-based drumming program that combines physical activity with brain fitness. Students increase their overall well-being by drumming away stress, getting fit, and listening to amazing music. Each 45-minute class will include different levels of movement and speed while learning drumming routines set to a variety of great music. Each routine can be adapted to accommodate most any physical needs.
All levels welcome! Morning and evening classes available January 2023. Max participants = 12

*Evening classes: Register and pay for each 5-week session.
*Morning classes: Must pre-purchase a 10--class punch card to attend class. Call or stop by the Sheffield Y the day before class to reserve a spot. 814-313-7336. Attend weekly or occasionally.
Instructor: Jennifer Goerlich (AM) Wendy Gauld (PM)

Days	Time	Fees (10 Class Punch Card)
Mon/Wed (Jan. 2023)	6:00-6:45 pm	$15 members / $50 non-members (5-week session)
Wed/Fri (Current)	8:30-9:15 am	$10 members / $20 non-members (Punch Card)

FUNCTIONAL FITNESS ROOM CIRCUITS

Stop in our Functional Fitness Room and let our trained instructors guide you in learning how to use the equipment for a safe, effective workout! Emphasis is on core stability, balance, agility and muscle strength. Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. All levels are welcome.

*Functional Room always available for members to use when not staffed.
Instructors: Andrea Sedon (AM) Jena Swanson/Chris Dolan (PM Youth)

Days	Time	Fees (Per class OR Punch card)
212 Youth Functional Fitness (Returns Mar 13th)	3:45-4:30 pm	Drop-in fee $2.50 Y Members / $5.00 Non-members or Punch Card for 10 classes $22.50/$45.00
Tuesday/Thursday (Andrea)	8:00-8:45 am	$2.50 Drop-in fee YMCA Members $22.50 Punch card for 10 classes Members $5.00 Drop-in fee Non-members $50.00 Punch card for 10 classes Non-members

GOLF FITNESS

Improve your mobility, flexibility, strength and power needed for the game of golf! Class size is limited to 10 participants to allow for a more personalized, sport-specific training program. Led by Sports Performance Coach Kristine Hughes. She has trained athletes in a variety of sports, general wellness, post-rehab, strength, and more! Max participants = 10
Instructor: K. Hughes, M.S., PES, CES

Days	Time	Fees (For 5-week session of classes)
Thursday	9:00-10:00 am	$40 members / $60 non-members
Final session offered: Mar/Apr***

LES MILLS® BODY PUMP -

This 60-minute strength training workout will challenge all of your major muscle groups by using the best muscle-sculpting moves like squats, presses and curls. Great music, easy-to-follow cues and your choice of weight all combine to inspire you to achieve the results you are looking for - fast. Coed, all levels welcome.
*M/W/F morning classes are held in the West Gymnasium.
*Saturday classes held in Group Ex. Studio. Please call the Front Desk to reserve a spot. (Classes held: February 11th, 18th, 25th. )
Instructors: Chris Dolan (MWF), Leah Egner (Saturday)

Days	Time	Fees (For 5-week session of classes)
Body Pump Punch Card*	Good for 10 one-hour classes. Expires 1 year from purchase date.	$16 members / $52 non-members
M,W,F (Chris)	8:30-9:30 am	$18 members / $56 non-members
Saturday (Febuary 2023)	9:00-10:00 am	$5 Drop in fee or Punch Card required. (See below.)

*Body Pump Punch Card
A Body Punch card is available for participants to use at their convenience to attend any Les Mills® Body Pump class - perfect for those participants who cannot commit to a full 5-week session of Body Pump. Punch cards are good for 10 classes. Does not need to be used in one 5-week session. This card does not guarantee a spot in the class. It can be used if space permits at the start of any Body Pump class. Expires 1 year from date of purchase.
Fee: $16 members / $52 non-members

LIFT & CONDITIONING (Ages 13 & up)

Improve on your muscular strength, endurance, and flexibility while preparing for the upcoming sport season and/or fitness goals. Join us after school at 3:30 pm or 4:00 pm to start. Lift portion in the free weight room. Conditioning portion TBD'd. Participants may purchase a 10-class punch card and attend occasionally or weekly. Led by Sports Performance Coach Kristine Hughes. She has trained athletes in a variety of sports, general wellness, post-rehab, strength, and more! Teen and adults welcome!
Held with our 5-week session of programming.
Max participants = 20
Instructor: K. Hughes, M.S., PES, CES

Days	Time	Fees (For 10 Class Punch Card)
Thur	3:30/4:00-5:00 pm	$20 members / $50 non-members (10-class Punch Card)

MOMMY & ME BOOT CAMP

*A class designed specifically for Moms and Babies. Join Y employee, and new mom, Jena Swanson as she leads this group exercise class in the West Gymnasium and/or Outside. Minimal equipment, TRX straps, Kettlebells and body weight moves. Class will be at your own pace. No matter your fitness level, you will get a good workout in. Bring your little one in a stroller, car seat, carrier, or a play mat. Let's show our little ones early on what strong women their mothers are!
Max participants = 20
Instructor: Jena Swanson

Days	Time	Fees (For 5-week session of classes)
Tuesday, Thursday	10:15-11:00 am	$15 members / $50 non-members

REAXraft (Aquatic Fitness Class)

Held in our indoor pool, REAX rafting combines popular land workout formats like HIIT, Yoga and Functional Fitness moves with the instability of the raft on the water to provide an efficient core, strength and FUN workout! Class size limited to 8. Register early to reserve your raft! Drop-in fee is also available only if space permits after all registered participants have their equipment/space. Max participants = 8
Instructor: Jill Hunter

Days

Days	Time	Fees (For 5-week session of classes)
Tuesday, Thursday	5:30 - 6:15 pm Mar/Apr	$15 members / $30 non-members Drop-in fee: $5 members / $8 non-members

SILVERSNEAKERS® CLASSIC and STRETCH CLASS®

The SilverSneakers® fitness segment of class is low-impact and appropriate for individuals who may not have exercised in years or for those who exercise on a regular basis. The goal of the class is to encourage illness prevention, minimize aging-related physical deterioration, and increase a sense of well-being through social interaction in a group exercise setting. The stretch segment of class offers a variety of safe and effective options designed to increase flexibility and balance to improve each individual's sense of well-being. Yoga stretch is designed to physically and mentally engage you with a variety of safe and fun yoga postures and breathing exercises. Class is taught from a seated and standing position to enhance the flow and energy created in combination with restorative breathing exercises. Participants work at their own pace to build flexibility and endurance while learning to relaxs and think more clearly. Held in West Gymnasium.
Instructor: Jena Swanson

Days	Time	Fees (For 5-week session of classes)
Tuesday, Thursday	12:00-1:00 pm	Free members / $10 non-members

TOTAL BODY CONDITION - TBC

Join TBC for a heart-pumping, intense, full-body workout! Just 30 minutes in length, TBC consists of body-weight movements and occasionally the use of dumbbells or kettlebells. Different workouts each class to keep it fresh and to keep challenging your muscles. Come rock out early mornings on Monday and Wednesday and get your day started! Modifications are always offered to accommodate all fitness levels. Held in West Gymnasium and/or Functional Fitness room.
Max participants = 24
Instructor: Andrea Sedon

Days	Time	Fees (For 5-week session of classes)
Monday, Wednesday	6:15-6:45 am	$14 members / $45 non-members

YOGA w/ HANNAH

Yoga challenges the body while calming the mind. Stretch, breathe and strengthen with yoga postures (Hatha) and posture flows (vinyasa), followed by closing relaxation. Experience a welcome feeling of peace and rejuvenation as you tune in to your own body. All participants are encouraged to go at their own pace and modify as needed. Held in Group Ex. Studio.
Max = 12.
Instructor: Hannah Pearson, Certified Yoga Instructor

Days	Time	Fees (For 5-week session of classes)
Tuesday	9:00-9:45 am	$14 members / $45 non-members

OUTDOOR WORKOUT LOCKER

All the fun of the Functional Fitness room, located outdoors in the West Side parking lot. The OWL is open for YMCA members from daylight - thru dusk, weather permitting. Equipment includes; Olympic bars and plates, kettlebells, dumbbells, medicine balls, TRX straps, jump ropes, agility ladders, battle ropes, plyometric platforms, dip stations, pull-up bars and more! Contact our Wellness Department for training.

Email Chris Dolan, Fitness Director at chris@warrrenymca.org with any questions/comments.

INDOOR GROUP CYCLING

All group cycle classes are led by a trained instructor and incorporate high-energy music for added motivation. The instructor will guide you through the cycling session indicating what resistance, speed or heart rate level you should try to achieve. A group indoor cycling class is a fantastic way to exercise in a fun, low impact and high-energy environment. Strength endurance and increased overall fitness can be achieved with regular sessions on the indoor cycle.

Held in our upstairs Cycle Studio. Access our new Cycle Studio by using the middle stairway to the 2nd floor.. The indoor cycle classes are limited to sixteen (16), so pre-registration is required. YMCA members may purchase a block of classes for $4.00 per hour/Non-members $8.00 per hour. Punch cards are available to purchase at the Front Welcome Desk and expire 1 year from the date of purchase (effective 3/10/2021).
Please call any time the day before a class is held to reserve a bike. May only register self. Walk-ins will be accepted to a class as space permits. Reserved cycles will be forfeited at class start time. Stop in to the YMCA for a complete list of cycling policies, procedures, and class schedules. For safety reasons, all participants must be at least five (5') feet tall to participate in group cycling. Contact Chris Dolan to schedule an orientation. **May try 1st class at no cost.

*Download Cycle Calendar at top of the page. Subject to change so please call to confirm bike/class.

EXPRESSO INTERACTIVE BIKES (LOCATED IN PRECOR FITNESS ROOM)

Whether you are a seasoned cyclist who likes to clip in or a brand new rider, you will love these new Expresso bikes. The upright bike is the gold standard in interactive bike riding, and the recumbent bike offers the same amazing interactive rider experience of the upright but in a design built for comfort. Select from over 40 virtual tours, ranging in difficulty from easy to extreme. Tours span from one to twenty miles and include a variety of terrain from ancient Mayan ruins to outer space! Interactive riders have more fun, involve their friends, work out harder and achieve better results!

Features -- Bike resistance automatically adjusts to the terrain on screen for a realistic feel, unlike any other exercise bike. The heads-up display shows your speed, RPM, grade, gear and position compared to other riders. Biometric feedback including your power output, heart rate, and calories burned are displayed live as you ride so you know exactly how hard to push.

Pacer -- Your pacer rides the tours with you and keeps you working hard. Adjust his speed to fit your level and follow him to the finish or beat him out at the end.

Group Rides -- Invite your friends to join you for a virtual ride! If you have two or more bikes on the same network, you can select the same tour and ride together. Let the race begin!

Leaderboards -- Go ahead, nurture that competitive spirit. Sign in to the bike and complete your profile to join the leaderboards. Leaderboards are broken down by gender and age so you can see where you stack up against people like you at your facility or worldwide.

Ghosts -- Keep improving with ghosts! Sign in to the bike to record your rides. The next time you select the same route you will be set up to challenge your previous best. You can even send rides to friends when you can't ride together.

PICKLEBALL

Days	Time	Location
Monday, Wednesday, Friday Tuesday, Thursday	9:45-12:00 noon 8:00-12:00 noon	West Gym (Entry for set up is at 9:45 am) West Gym

The YMCA offers gymnasium space during the designated times listed above. Rules and etiquette when playing pickleball at the Y are available at the Y Front Welcome Center.
YMCA Members may play at no additional cost. Non-members may pay $5.00 to play pickleball only. (No access to workout areas/locker room unless a Y day pass is purchased at the rate of $10.00/day.)
Please NOTE: Courts are not available on WCSD No School Days or if Summer Sport Camps are utilizing gymnasium. Subject to change if Y programs utilizing gymnasiums.

*If interested about learning the game of Pickleball, please attend/observe play time on M/W/F at 9:45 am in the West Gymnasium.

Pickleball Explained:

It uses a simplified combination of tennis rules and strategies.

The Ball
A pickleball is similar to a wiffleball, but it is made with a more rigid, heavy material and has smaller holes.

The Paddle
The paddle is similar to a ping pong paddle in that it is solid and easily maneuverable with a turn of the wrist.

The Court
The game itself is played on a court that is the same size as a badminton court (20 feet wide by 44 feet long). The net is set at 36 inches high on the edges and 34 inches in the middle.

SPECIALTY FITNESS

FIREFLY

Firefly is a fun and exciting program at the Warren County YMCA for adults with intellectual disabilities. Click here for more information.

JOIN THE CLUBS...

Record your mileage (YMCA workout, outside, or anywhere else that you venture) at the Front Desk Welcome Center and we will track your miles for you! Earn recognition to get your name on our hallway plaques for the swimming, walking, jogging and biking clubs. Set your mileage goal and go!