Group Fitness


Group Exercise – Included with membership!

Click here to download December Group Ex Schedule

STRENGTH

Les Mills Body Pump – BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast. Participants need to bring a towel and water bottle. When exercises are performed at full range with proper form and correct weight selection, this class is a great cardio option as well!!!

Les Mills CXWORX™    Strengthening the muscles around the core, CXWORX™ provides the vital  ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports – it’s the glue that holds everything together. All the moves in CXWORX™ have options, so it’s challenging but achievable for your own level of fitness. During the 30-minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get into some hip, glute and lower back exercises.

Stability Ball – This class will challenge participants with exercises that use body weight and dumbbells. There are numerous benefits to adding the ball to your fitness routine. We will strengthen the muscles of your core for a more stable spine and help reduce the risk of lower back pain. The class will also concentrate on flexibility for a greater range of motion.

MIND/BODY/FLEXIBILITY

Yoga is a physical, mental, and spiritual discipline, originating in ancient India, whose goal is the attainment of a state of perfect spiritual insight and tranquility. All Yoga classes are held in the multipurpose room.

Stretch & Strength— A perfect compliment to your cardiovascular workouts! Improve your flexibility as we lengthen and strengthen all major muscle groups. Regardless of shape, size, age, or ability, we can all benefit from stretching.  The class will utilize various stretch and strength training equipment such as dumbbells, stability balls, yoga straps, chairs and bodyweight exercises.

Centering Prayer – a gentle, meditative prayer practice rooted in the Christian tradition.  Simple to learn, easy to use, and limitless in its effects to encourage a calm mind and open spirit.  All are welcome.  No “belief” is required: just a willingness to try a new spiritual practice.  Facilitated by Stephanie Haskins.

Stretch & Flow-(LOW) a Tai Chi, Yoga and dance inspired workout that will stretch, lengthen and strengthen the muscles in a low impact and gentle way.  A great way to wind down your day at the Y.

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s.

CARDIO

CARDIO DANCE   Dance your way to fitness! This dance-based cardio class incorporates a wide variety of medium and low-impact aerobic dance moves to a variety of energetic and fun music.  A brief section with weights, core work and balance for a total body workout.

Les Mills RPM®RPM® is the INDOOR CYCLING workout where you ride to the rhythm of powerful music.  Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials and interval training.  Sweat and BURN to reach your endorphin high.  RPM® is the 45 minute ride that brings out the athlete in all of us.  Participants must pre-register for the class each month.

Les Mills BODYCOMBAT   Bodycombat is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness! No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.

Zumba® We take the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. A total workout, combining all elements of fitness—cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.


WATER FITNESS

Total Body Workout–  (LOW) Designed to workout the entire body using pool noodles, milk jugs and hand weights

(NEW) AQUA BLAST – (MEDIUM Intensity) A cardio and strength based water fitness class utilizing water dumbbells for resistance.

All levels welcome!

(NEW) H20 FLOW – (LOW Intensity) A Tai Chi, Yoga & Ballet inspired workout that incorporates slow fluid movements in the water to help improve balance as the water protects and soothes the joints while strengthening the muscles of the body. All levels welcome!

(NEW) HYDRO POWER – (MEDIUM-HIGH Intensity) A “bootcamp” class of sorts using high power water resistance training, wall work for core and let training and cardiovascular endurance. All levels welcome!

CARDO WAVE–  (MEDIUM) This class offers a variety of exercises to help you stretch and train all muscle groups to get your heart pumping!

Water Volleyball (LOW) Drop in and enjoy a game of volleyball with other members.

Group fitness classes are for members ages 14 and up.

H2O CHALLENGE – A high intensity class that can range anywhere from swimming laps with our brand new flippers, swimming with noodles or toning muscles with our pool weights. Come with a positive attitude and willing to try anything.

Splash Ball – Utilize beach balls to get a great total body workout in the water!

Water Pilates – Combine stretching, flexibility and strength training in one class.

Water Volleyball Drop in and enjoy a game of volleyball with other members. You certainly get a great workout and may end up laughing the whole time (laughing is also a great ab workout).

Group fitness classes are for members ages 14 and up.


Weight Training Room

Take advantage of our state of the art equipment complete with leg, waist, and arm weight lifting machines. We also have a dumbbell rack for those that prefer a free weight workout. Our wellness coaching program can provide one-on-one consultation to help new users understand and build upon proper lifting techniques with our equipment provided.

The Maquoketa Area Family YMCA is also equipped with a walking track around the fitness center. Televisions are viewable from all locations from both the weight training area and the cross-training room. By turning your FM receiver to the posted frequencies the TV audio signal can be transmitted through your headphones.

Cardio Equipment

Our cardio machines provide a variety of workout routines and intensities to keep people motivated for their workouts. We offer stationary bikes, rowing machines, elliptical machines, as well as treadmills. Take the challenge to burn calories and boost your endurance with our cardio equipment!


Fitness Area Rules

Rules are posted and children under six are not allowed in the fitness area. Members are strongly encouraged to complete an orientation to be trained on all fitness equipment. Children must be 12 years of age to use the equipment. Children 12-14 are required to go through a teen orientation prior to using any fitness equipment. A clean change of shoes is also required.