INDEPENDENT HEALTH FAMILY BRANCH YMCA 150 Tech Dr. Amherst NY 14221 (716) 839-2543 IndependentHealthFamilyYMCA.org FALL IN LOVE WITH FITNESS! Group Fitness Guide Fall Session September 9 - October 27, 2018 Member registration begins August 19 Open registration begins August 26 At the Y, we offer something for everyone! Whether you prefer a high intensity workout or something that strengthens your mind as well as your body, these classes will help you lead a healthier lifestyle. All classes in this guide are included in your membership why not take part in a group today! Not sure where to start? We are here to help you! Contact our Fitness Coordinator, Kiera Obst at 276-9741.
CARDIO BOOM MOVE A dance workout class that improves cardio endurance and burns calories starting with simple dance moves then building into more complex sequences. SUN 9:40-10:10 am South Gym M/W 10:45-11:15am BOLLYX BollyX is a Bollywood-inspired dance-fitness program that combines a dynamic choreography with the hottest music from around the world. The 50-minute cardio workout cycles between higher and lower-intensity dance sequences to get you moving, sweating and motivated. 11:15-11:45 am LES MILLS BODYCOMBAT BODYCOMBAT works your legs, tones your arms, back and shoulders and provides phenomenal core training. Certified instructors will guide you through a non-contact, high-energy martial arts inspired workout. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. This aerobic based class will develop coordination, agility, speed and leave you feeling empowered. No prior martial arts experience required. M/W 6:15-7:10 pm 9:15-10:10 am 4:15-5:10 pm 6:00-6:30 pm EXPRESS SAT 9:15-10:15 am SUN 10:30-11:15 am EXPRESS CARDIO INTERVAL Alternating between short bursts of high intensity exercises and longer recovery with low intensity exercises, this class helps you burn fat and activate the after burn effect that keeps your body burning calories long after your workout is over! 5:30-6:15 pm CARDIO KICKBOXING A great way to relieve stress and tension, this aerobic based class combines boxing, aerobic exercises, and strengthening exercises to increase flexibility, balance, strength, and coordination. Learn the proper way to kick and punch in a safe, non-contact environment. SAT 8:15-9:00 am COUNTRY LINE DANCING Gain confidence with many of the basic steps; learn the process of linking the steps together to form the dance; have fun losing yourself in the music. Get IN LINE for this awesome class! M/W 11:30 am-12:30 pm 11:50 am-12:40 pm DRUMS ALIVE Drums Alive is a new and unique group exercise class utilizing drum sticks and stability balls as drums. A Drums Alive class is a liberating experience. The rhythmic choreography is designed to enhance physical and mental fitness. Drums Alive provides an effective workout, but above all it is FUN! Drums Alive fits all fitness levels as it is extremely versatile and flexible. Please call the Welcome Center for more information. M/W 8:15-9:00 am 11:30 am-12:10 pm GROUP CYCLING Certified instructors teach group cycling through a set of movements and hand positions on specially designed stationary bikes. Catering to both the elite and the recreational athlete, this high-energy group exercise class is a joint-easy, low impact workout that integrates music and visualization, enabling you to enjoy a powerful mind-body connection. You control the intensity of each class by modifying the resistance and your body position. Your fitness results will be unparalleled and you will leave the class feeling great! Cycle Studio M/W 4:45-5:30 pm M/W 8:45-9:30 am 10:00-10:45 am SPINPOWER This power-based cycling class will teach you how to measure your work effort to reach your performance and fitness goals at any fitness level. Our Spinner Chrono bikes provide the latest innovation in technology to measure energy expenditure, performance and progress to guarantee results. Just jump on the bike, turn the pedals, and power is born! Cycle Studio M/W/F 5:45-6:30 am M/W 6:45-7:30 pm 5:45-6:45 am TU/TH 8:15-9:00 am 5:45-6: 30 pm 9:30-10:15 am 5:15-6:00 pm SAT 7:15-8:15 am SAT 9:30-10:15am SUN 8:15-9:15 am SUN 9:45-10:30 am SpinPower Threshold Our Spinner Chrono Power bikes are equipped with the latest in fitness technology. Regardless of your age, skill or ability measuring your work effort is the key in reaching your fitness and performance goals. Join your certified spin instructor every 4-8 weeks as they led a 15-minute threshold test to establish or retest your SPINpower training zones. Your unique zones will take all the guess work out of how hard you need to push to take it your performance to the next level. Cycle Studio Thresholds are offered once a month, directly before or after classes. See Studio schedule for specific days and times.
ZUMBA When participants see a Zumba class in action, they can t wait to give it a try. Zumba classes feature exotic rhythms set to highenergy Latin and international beats. Before participants know it, they re getting fit and their energy levels are soaring! There s no other fitness class like a Zumba fitness party. It s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students. M/W/F 9:15-10:00 am WED 6:30-7:00 pm* SAT 9:00-9:45 am* M/W/F 12:15-1:00 pm South Gym 11:15 am-12:00 pm MON 6:00-6:45 pm* 6:00-6:45 pm *Family Friendly Classes, ages 10+ NEW! ZUMBA STRONG STRONG by Zumba combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more. SAT 10:15-11:00 am 10:15-11:00 am 10:30-11:15 am HIGH INTENSITY INTERVAL HIIT Burns fat, improves endurance and builds strength. Alternating between intense bursts of activity and fixed periods of less intense activity with weights or rest, this class will be different every time in order to keep it interesting, fun and challenging. 5:45-6:25 am 9:20-9:50 am STRENGTH BODY CONDITIONING A non-aerobic class that includes resistance training with weights, resist-a-bands, and flexiballs to help firm and tone the body. M/W 6:45-7:30 am 5:45-6:30 am 10:25-11:00 am SAT 8:15-9:00 am BOOM MUSCLE Muscle incorporates athletic based moves that improve upper body conditioning. Muscle conditioning blocks at all different levels are used to offer many different levels and varieties to choose from. The focus of this class is on toning muscles and building overall body strength. SUN 9:05-9:35 am South Gym M/W 11:15-11:45 am LES MILLS BODYPUMP For anyone looking to get lean, toned and fit-fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music helping you achieve much more than on your own! You ll leave the class feeling challenged and motivated, ready to come back for more. M/W 5:45-6:45 am M/W 9:15-10:15 am M/W 5:00-6:00 pm 11:15 am-12:00 pm *EXPRESS 8:15-9:00 am *EXPRESS 5:00-5:45pm *EXPRESS SUN 9:15-10:15 am 6:30-7:30 pm SAT 7:00-8:00 am SAT 10:30-11:30 am
COMBINATION BOOT CAMP No excuses! Enjoy a challenging and fun, yet doable workout! Focus will be on speed, endurance, agility, strength, power moves, and cardiovascular training. 5:30-6:15 am 9:45-10:30 am FREESTYLE BARRE Fusing some of the best elements of ballet, Pilates and yoga. Freestyle Barre is guaranteed to tone you in a low-impact, highintensity setting. Focus is on postural strength and alignment, balance, upper body strength using lightweights and lower body toning using a barre or chair. Mat workout completes the workout with an invigorating final stretch. M/W SUN 11:30 am-12:10 pm 8:15-9:00 am 10:30-11:15 am 5:10-5:50 pm FUSION Get your whole workout in one class. 20 minutes of high/low aerobics, 20 minutes of body conditioning, and 15 minutes of abdominal work and stability ball make this class the total package. M/W 10:40-11:20 am M/W 6:00-6:45 pm INTERVAL TRAINING A class that combines various styles of training including plyometrics, speed drills, intervals and weight-bearing exercises that will ensure a full-body workout. M/W 10:25-11:25 am 9:15-10:15 am MIND/BODY BOOM Mind Mind is a unique class as it takes the best from Yoga and Pilates and combines it into one fusion class. Designed to relax the body and mind with peaceful music and rhythmic body movements. The focus of this class is on core, lower body strength and balance. SUN 8:30-9:00 am TA CHI Tai Chi classes combine relaxation, strengthening, gentle movements, and static postures. These movements promote increased blood circulation, improve mental awareness, strengthen muscles, and reduce stress. Tai Chi includes gentle movements of the limbs, as well as static postures with mental images and a focus on breathing. Level 1/Beginner MON 7:00-8:00 pm 9:10-10:10 am Level II/Intermediate/Advanced WED 7:15-8:15 pm TAI CHI PRACTICE This practice session is intended for individuals that are familiar with Yung style Tai Chi. Practice the form and movement with the assistance of instructors to guide you, provide helpful tips, and correct inaccuracies. 8:30-9:10 am YOGA Relieve stress and build strength by incorporating the mind, body, and spirit into your workout. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation. M/W 6:00-6:55 am M/W 8:00-9:00 am M/W/F 12:45-2:00 pm WED 7:00-8:15 pm TUE 7:00-8:00 pm SUN 8:00-9:00 am SAT 11:45 am-1:00 pm HATHA FLOW 7:00-8:10 am POWER YOGA MON 7:00-8:00 pm YOGA FOUNDATIONS 12:00-1:00 pm
FLEXIBILITY/CORE AMAZING ABS 30-minute intense abdominal workouts that help you trim, firm, and shape your abdominals. Strong abdominal muscles help to support your back and prevent lower back pain. So, shape up and improve your posture, too! 10:30-11:00 am HEALTHY BACK Bothered by back pain? This progressive exercise program combines relaxation, flexibility, and strengthening exercises to build strength and stamina in core areas, keeping you strong for life. Preventive, essential exercises introduced to maintain your wellness. 8:30-9:00 am PILATES A renowned method of body conditioning named after Joseph Pilates. This class strengthens the body s core muscles including the abdominals and the lower back. It tones the body and increases flexibility. All Y Pilates instructors have completed specialized training to teach the Pilates method. 12:15-1:00 pm M/W 9:30-10:30 am TH 7:00-8:00 pm 6:45-7:30 am 9:50-10:20am STRETCHING/ABS Help alleviate soreness and stiffness associated with exercising through simple deep stretching exercises. Follow up with basic abdominal exercises which help to strengthen your abdominals and lower back. 11:05-11:45 am FAMILY ENDLY CLASSES Did you know that all our classes are open to ages 14 and over? And most classes allow ages 12 and up with an adult! See instructor or call 276-9741 for more details. Not sure if your tween/teen is ready for a regular fitness class? Check out classes specifically designed to engage families! All participants are asked to follow instruction and act appropriately throughout the class. *Appropriateness will be left up to the class instructor. FAMILY DRUMS ALIVE Join us select Friday nights; the whole family will get their heart pumping by utilizing drumsticks and stability balls as drums. Family Drums Alive provides a fun workout and fits all fitness levels as it is extremely versatile and flexible. *Registration required due to limited space, ages 4 years and older. Fri September 21 st Fri October 26 th 6:40-7:15 pm 6:40-7:15 pm FAMILY FIT Designed for the whole family to enjoy, the class combines cardiovascular exercise and fun games with strength exercises using various pieces of equipment. Ages 5+ with an adult. WED 5:45-6:30 pm ZUMBA A family friendly, cardio-dance class with a multicultural world beat! Led by a licensed Zumba instructor, this class balances the dance-party workout and high-energy workout for adults and kids 10 years and older. *Ages 10-13 must have an adult present. MON 6:00-6:45pm WED 6:30-7:00pm SAT 9:00-9:45 am NEW! ibootcamp This class is specifically designed for ages 10-14 years old to get fit while having fun! This class is led by a skilled YMCA trainer with experience working with kids and teaching proper form. Each class will focus on body weight *Registration required, due to limited space. M/W 5:00-5:45 pm SAT 12:15-1:00 pm
AQUATICS AQUATICS STRENGTH AND STRETCH This class uses gentle, no impact, exercises to increase flexibility, improve posture and range of motion while decreasing pain and stiffness in joints. The pool is equipped to assist those needing assistance entering and exiting the water. 10:00-11:00 am MASTERS SWIM CLUB This is an organized swim program for adults who are interested in building endurance and improving strokes and turns. Masters Swim Club is a great way for tri-athletes to drop significant time in the swimming portion of triathlons. Practices are limited to 12 participants. Please call 839-2543 for more information. M/W/F 6:00-7:00 am $90/$126 SILVERSPLASH In this fun, shallow-water exercise class you ll use a signature splash-board to increase strength and endurance. Splash is suitable for all skill levels and is safe for non-swimmers. M/W/F 10:00-11:00 am AQUAFIT This class includes low/high intensity cardiovascular work and exercise that enhances muscle tone and flexibility. Safety and proper form are emphasized in a relaxed, fun atmosphere. Nonswimmers are welcome. M-F 9:00-10:00 am M-F 1:00-2:00 pm SAT 9:00-10:00 am SUN 11:00 am-12:00 pm AQUA ZUMBA Are you ready to splash your way into shape? Jump into the Latin-Inspired, easy-to-follow, calorie-burning, dance fitnesspool party that makes working out a splash. Before you know it, you'll be getting fit and your energy levels will be soaring! It's easy to do, effective and totally exhilarating. 12:00-1:00 pm MUSCLE MIXERS Ages 16 years & up Use several rhythmic muscle mixers for the pool, along with a creative approach to traditional buoyant and drag resistant exercises. Get a total body workout. M/T 6:00-7:00 pm 8:00-9:00 am DEEP WATER CORE Ages 16 years & up Participants combine cardiovascular work, deep-water running, jogging, bicycling, cross-country skiing and more muscular strength movements in deep water. These motions will work the body s major muscle groups building the core and strengthening balance. THU 6:00-7:00 pm