LOCKPORT FAMILY YMCA 5833 Snyder Drive Lockport, NY 14094 (716) 434-8887 LockportYMCA.com WARM UP WITH FITNESS! Group Exercise Fitness Guide Winter Session January 6 March 2, 2019 Member registration begins December 16, 2018 Open registration begins December 23, 2018 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 Brianna Brogan, Wellness Director at 716-434-8887.
CARDIO 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. SUN 10:30-11:30 am M/F 8:00-8:55 am 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! SUN 8:00-8:45 am M/W/F 5:30-6:30 am M/W/F 9:00-10:00 am MON 12:00-1:00 pm T/TH 5:45-6:30 am T/TH 6:30-7:00 pm WED 12:00-12:30 pm FRI 6:15-6:45 pm SAT 9:15-10:15 am 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. SUN 9:15-10:15 am M/F 10:15-11:15 am T/TH 9:00-9:45 am FRI 6:15-7:00 pm SAT 10:30-11:30 am T/TH 6:15-7:15 pm STRONG STRONG 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. MON 7:15-8:00 pm J.A.B. Jump roping, abdominal work, and boxing, is a 45-minute interval style class that promotes a total body workout without the stress of learning fancy choreography. This class will utilize 15- minute segments of jumping rope, contact boxing with focus mitts and boxing gloves, and a variety of abdominal work. THU 7:30-8:30 pm CARDIO STEP Challenge yourself using adjustable risers for a high or low impact workout. Includes choreography, muscle toning (free weights), floor work (abs), and stretching for a complete workout. THU 5:30-6:00 pm BALLROOM DANCE Join Mr. T for ballroom dancing instruction. Learn classic ballroom dance. Join us with or without a partner. Beginner Level WED 7:15-8:00 pm Advanced Level WED 8:00-8:45 pm HIGH INTENSITY INTERVAL CARDIO BLAST These classes are combinations of strength training and aerobic workouts. You will get a great strength workout as well as an intense cardio workout in the same class. M/W/F 9:00-10:00 am FRI 4:30-5:15 pm SAT 8:00-9:00 am 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. SAT 1:15-2:00 pm 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/F 6:00-6:30 am MON 6:15-7:00 pm T/TH 4:00-4:30 pm
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. T/TH 6:45-7:45 am T/TH 6:30-7:30 pm SAT 9:15-10:15 am Express Class WED 6:15-7:00 pm 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. T/TH 4:30-5:30 pm FUNCTIONAL TRAINING ROOM As the country moves toward exercise trends like Cross Fit, the Y has found the perfect way to incorporate functional training into our program offerings. Functional training is an exercise movement that trains the body for activities performed in everyday life. This can be modified based on ability, age, previous injuries, and specific personal goals. When performed correctly functional training leads to better joint mobility and stability, which is advantageous for athletes looking to enhance skills, training novice aiming for a healthier and more fit lifestyle, seniors who would like to regain control of their balance, and much more. Our functional training room allows members to work with and master equipment like TRX. Developed by a Navy SEAL who was looking for an alternative way to exercise, TRX, and other training methods available in our functional training room to engage members in a new and exciting way. Come stop by and ask one of our Strength Instructors for some great new exercises to incorporate in your workout routine. 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 8:00-8:45 am ZUMBA TONING When it comes to body sculpting, Zumba Toning raises the bar (or rather, the toning stick). Learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all the target zones, including arms, abs and thighs. Zumba Toning is the perfect way to sculpt your body naturally while having a total blast. WED 5:30-6:15 pm POUND Using RipStix, lightly weighted drumsticks engineered specifically for exercising, POUND transforms drumming into an incredibly effective way of working out. Instead of listening to music, you become the music in this exhilarating full body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements. Designed for all fitness levels. TUES 5:40-6:10 pm FRI 5:30 6:00 pm SAT 11:45-12:15 pm TRX TRX is a FREE training modality that was developed by Navy SEALs that leverages gravity and body weight to develop muscular endurance. These 45-minute classes will provide a challenging total body workout in a small group environment. SUN 9:15-10:00 am M/W 8:15-9:00 pm WED 6:45-7:30 am T/TH 9:30-10:15 am T/TH 5:30-6:15 pm FRI 7:00-7:45 pm SAT 10:30-11:15 am
MIND/BODY 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 6:45-7:45 am T/TH 5:15-6:15 am SUN 8:00-9:00 am M/W 6:30-7:20 pm T/TH 7:15-8:00 pm WED 12:45-1:45 pm FRI 5:00-6:00 pm SAT 8:00-9:00 am MEDITATION CLASS Relax, unwind and discover your mind. Enjoy guided journeys that open the heart, support healing of the whole person and free the spirit. M/W 7:30-8:00 pm FLEXIBILITY/CORE DOWN TO THE CORE 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! SUN 8:45-9:00 am WED 6:00-6:30 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. T/TH 8:00-8:45 am PIYO This class strengthens the body s core muscles including the abdominals and the lower back. Core conditioning ensures a challenging and productive workout. It tones the body and increases flexibility. PiYo is a combination of Pilates and Yoga. MON 5:15-6:00 pm WED 5:15-6:00 pm PRENATAL CLASSES DANCING FOR BIRTH Learn moves specifically designed to give you strength and pelvic mobility for ease of labor. This class is filled with techniques and tips. No dancing experience required. MON 4:30-5:15 pm PRENATAL YOGA Connect with your body and your baby. Breathe, stretch, strengthen, and relax. Learning movements for a more comfortable pregnancy and that are beneficial for labor and birth. SUN 10:30-11:30 am FAMILY FRIENDLY CLASSES Did you know that all our classes are open to ages 12 and over? And most classes allow ages 10 and up with an adult! See instructor or call 434-8887 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 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 6+ with an adult. SUN 11:45-12:30 pm ZUMBA KIDS 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 kids 4-12 years. TUES 4:30-5:15 pm GENERATION POUND A youth-oriented program that fuses movement and music to improve focus, coordination, physical fitness and teamwork skills. By combining exercise and interactive Activities, kids will learn new ways to explore movement, embrace their creativity and ROCK OUT ultimately building strength, confidence and selfawareness. Ages 6-12. FRI 4:45-5:15 pm SAT 12:30-1:00 pm
ACTIVE OLDER ADULT 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. T/TH 10:00-10:30 am BOOM MIND MCA Members only 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. T/TH 10:45-11:15 am ZUMBA GOLD The easy-to-follow program that lets you move to the beat at your own speed. It's an invigorating, community-oriented dance-fitness class that feels fresh, and most of all, exhilarating! Zumba Gold classes provide modified, low-impact moves for active older adults. WED 10:15 11:00 am SILVERSNEAKERS CIRCUIT Experience standing, low-impact choreography alternated with standing upper-body strength work. This class is suitable for nearly every fitness level, and your instructor can adapt the exercises depending on your skill. WED 11:15-12:00 pm SILVERSNEAKERS CLASSIC Increase muscle strength and range of movement and improve activities for daily living. You ll have a chair for seated exercises and standing support. Your instructor can modify the exercises for your fitness level. M/F 10:00-10:45 am WED 10:15-11:00 am THU 5:15-6:00 pm SILVERSNEAKERS YOGA Move through seated and standing yoga poses designed to increase flexibility, balance, and range of movement. Finish with restorative breathing exercises and final relaxation to promote reduced stress and mental clarity. M/F 11:00-11:45 am SILVERSNEAKERS STABILITY Get stronger and improve your balance through exercises that strengthen the ankle, knee and hip joints, all in a fun and social setting. This class is designed specifically to help prevent falls. WED 12:15-12:45 pm AQUATICS SILVERSNEAKERS SPLASH Activate your urge for variety! Splash offers fun, shallow-water movement to improve agility and flexibility while addressing cardiovascular, strength and endurance conditioning. No swimming ability is required, and a SilverSneakers kickboard or other aquatic equipment is used to improve strength, balance and coordination. M/W 10:00-10:45 am AQUAFIT Ages 16 years and up 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. Non-swimmers are welcome. Free for members only. M/W 9:00-9:45 am T/TH 8:00-8:45 am FRI 9:00-9:45 am SAT 8:00-8:45 am New Aqua Stretch FRI 10:00-10:30 am AQUA 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. MON 8:15-9:00 pm TUE/THU 7:20-8:05 pm AQUA BODY STRONG SURF CLASSES We are so excited to be offering these new aquatic wellness classes. These classes are held on the water on your ABS Yoga board. ABS Surf Yoga (45 mins): All the benefits of yoga on your board. ABS Surf Active Ager (30 mins): Class is taken sitting or kneeling on your board. ABS Surf Family Fun (30 mins): Class is family friendly (ages 5+) to work on wellness, balance, core and bonding. ABS Cardio (30 mins): Work on your cardio fitness through different challenges on the board and off. ABS Surf Strength: Work on toning and strength on your board ABS Surf Abs (30 mins): Work on more core. SUN 8:15-9:00 am SURF YOGA SUN 10:30-11:15 am SURF YOGA TUE/THU 7:00-7:45 am SURF YOGA TUE/THU 9:00-9:30 am SURF ACTIVE AGER WED 8:30-9:15 pm SURF YOGA THU 8:15-9:00 pm SURF YOGA FRI 8:00-8:30 am SURF ACTIVE AGE COMING SOON SURF FAMILY, SURF CARDIO, SURF STRENGTH