Adults Programs

Abulous

Strength Training

Moves, sequences and routines put together to target and strengthen the abdominal region.

Adult Swim Instruction

Ages 18+

This class is designed for beginner through advanced swimmers. Focus on proper stroke technique and endurance.

Affordable Housing

Y Housing Resources (YHR) is a strategic partnership between the Y’s Community Development Corporation, YCDC, and the Housing Initiatives Community Development Corporation, HIDCD. The mission of YHR is to couple affordable housing with the provision of supportive services to create stable and long-term living for York County residents.

Arthritis Aquatics

Aqua Exercise

This class consists of water walking and slow, gentle movements specially designed for arthritis, working on range of motion and muscle strengthening.

Below the Belt

Strength Training

This class is composed of exercises to strengthen, to tone and shape the lower body and mid-section.

Body In Motion

Cardio and Strength Training

Burn calories, increase stamina with this low-impact, multi-muscle workout! Have fun “walking” while you tone. This program is easy on the joints and no experience needed. All fitness levels are welcomed.  Offered at the Dover Branch.

Body Mind Medley

Cardio and Strength Training

Mix up your Saturday workout!  Each weekend, a different exercise program will be highlighted, including as Body Shred™, Kettlebells & BOSU, BODYFLOW®, POUND and Zumba!  Check the branch Group Exercise Schedule for details.  Offered at the Dover Branch.

BODYCOMBAT®

Cardio Exercise

BODYCOMBAT® is a challenging interval mix of martial arts, boxing and core strength training, unleashing strength you never knew you had! 

BODYFLOW®

Spirit, Mind and Body

BODYFLOW® is a Yoga, Tai Chi, and Pilates workout that builds flexibility and strength and leaves you feeling centered and calm.  Offered at the Dover Branch.

BODYPUMP®

Strength Training

BODYPUMP®, the world’s most popular barbell class, builds strength, tones the body and pushes you to the limit.  Offered at Dover and York branches.

BOOM™ MUSCLE

Strength Training

Muscle, a 30 minute class, incorporates athletic-based exercises that improve upper body conditioning. The class format includes several “blocks,” which are groups of exercises that focus on different muscle groups.  Offered at Dover, Easter, Southern and York branches.

Boxing 101

Strength Training

Learn basic techniques, boxing combos, explosive cardio, footwork and agilities. Limited wraps and gloves are available.

Cardio Barre

Cardio Exercise

Barre fitness is a core-centric blend of functional and ballet-inspired movements designed to increase muscle and bone density while strengthening and balancing out the entire muscular system. Exercises move in an easy-to-follow progression and may include free weights, balls or yoga blocks.

Cardio Dance Fitness

Cardio Exercise

An invigorating, exhilarating, liberating and calorie burning dance party that will have you addicted from the first beat! Choreographed routines to current songs that are on the radio.

Cardio Interval

Cardio Exercise

Complete multiple sweat inspiring intervals in this 30 minute class and improve cardio strength and endurance.  Offered at the Eastern Branch.

Circuit

Total Body Workout

Circuit provides a dynamic total body workout that rotates participants through different strength training and cardio stations. Keep your muscles guessing to burn calories and build strength.

CORE DE FORCE

Cardio Exercise

Core De force is a 30 minute martial arts inspired workout routine that combines elements of boxing, kickboxing, muay Thai and body weight moves. The workout is structured for 3 minute rounds of high intensity fat burning! Offered at the Eastern Branch

Deep Water Workout

Aqua Exercise

This class provides an overall workout using all muscle groups. Class includes stretching, muscle toning, and a cardiovascular workout done in the deep water with the use of provided water fitness equipment.

Diabetes Resource Guide

Diabetes Coalition of York County

The YMCA of York and York County, in partnership with many health and well-being organizations, has developed a resource guide for individuals and families aiming to prevent or better manage diabetes.  Download the Diabetes Resource Guide or contact Cori Strathmeyer to receive a print copy.

Family Fitness

Ages 6 - adult

Get fit together!  Classes are offered the first Saturday of the month and rotate between programs such as Generation Pound, CATCH and Yoga.  Offered at the York Branch

Fencing – Beginner

Youth and Adult Sports

This class is based upon the fundamentals and beginning steps of fencing. Come learn to fence and have a great time. Offered at the Southern and York branches.

Fitness Evaluation

Personal Fitness

A trained wellness staff member will assess your current fitness level by evaluating cardio respiratory strength, body composition, flexibility, muscular strength and endurance.  By appointment at Dover, Eastern, Southern and York branches.  Learn more

Freedom From Smoking®

Disease Prevention and Management

The Freedom from Smoking® program, developed by the American Lung Association, is a 7-week program designed to help people quit tobacco use and develop a smoke-free lifestyle.  Offered at Dover and York branches.  Learn more

Group Cycle

Cardio Exercise

This is a high-intensity, low-impact, 45-minute workout. Participants must bring water and towel. You may reserve a bike up to 2 days in advance by contacting the branch. Offered at the York Branch.

Health and Well-being Presentations and Seminars

Learn more about healthy living topics through our seminar series provided by community partners and YMCA staff.  Time Varies by Seminar.  Learn more

Hi/Lo Cardio

This 45 minute cardio program mixes high and low intensity exercises to increase your endurance and fitness level.  The class format changes each week to offer variety.  Offered at the Dover Branch.

Hula Hoop

Cardio Exercise

Spin up some fun in this workshop-style class! Activate joints, build aerobic capacity and improve your mood with hooping. You will learn basic foundation moves with options for developing a multi-hoop or intermediate practice. Hoops are provided or bring your own!

Indoor Cycle for the Outdoor Cyclist

Cardio Exercise

This high intensity 45-minute class is geared for the outside rider and features long intervals and short recovery periods. Participants must have a heart rate monitor, water and towel. Offered only December – March at the York Branch.

Indoor Lap Swimming

The York YMCA’s Graham Aquatic Center is a state of the art 34,306 square foot natatorium that contains a 345,000 gallon indoor pool. The average pool temperature is kept at 79 degrees.

Insanity

Cardio Exercise

This 30 minute interval training class will push you past your limits with athletic/plyometric drills mixed with intervals of strength, power, resistance, and core training.  Offered at the Eastern Branch.

Intro to Martial Arts

Spirit, Mind and Body

Gain a basic understanding of the function of stance, distance, timing, body movement, footwork, angles, kata, partner drills and applications, breathing and posture in this 6 week introductory course.  Offered at the Dover Branch YMCA.

Kettlebells

Improve strength, endurance and flexibility through whole-body movement exercises.  Kettlebells and other fitness tools are used to add resistance, drive heart rate and develop fitness.

Learn to Run 5K

Running Program

Prepare for 5K races or running for fitness during this 8-week program. Participants learn basic running and stretching skills require to complete a 5K.  Offered at the York and Dover Branches.  Learn more.

Learn to Run Distance

Running Program

Prepare to run a half marathon by training with running coaches.  A mileage schedule is provided.  Group runs that increase in mileage take place every Saturday. This program begins in March and ends the week of the York Half Marathon, May 29, 2019. Offered at the York branch.  Learn more.

Line Dancing

This fun class is led by a qualified dance instructor who provides choreography to contemporary music.

LIVESTRONG at the YMCA

Disease Prevention and Management

LIVESTRONG at the YMCA is a FREE 12-week evidence-based program that supports adult cancer survivors in regaining their physical, emotional and spiritual strength. Offered at Dover, Eastern, Southern and York branches as well as in the Hanover YMCA locations.  Learn more.

Massage

Personal Fitness

Decrease muscle soreness, stress and allergy symptoms while improving mental clarity, sleep quality and range of motion.  A licensed massage therapist uses a variety of techniques to help alleviate pain and improve wellbeing.  By appointment at the Dover, Eastern, Southern and York branches. Learn More

Mid-Day Mindfulness

Spirit, Mind and Body

Explore mindfulness to help relax and rejuvenate in the middle of the day! Breathing techniques, moving flow, and gentle stretches for the limbs will cultivate a feeling of serenity and ease as you go through the rest of your week.

Muscle Pump

Strength Training

Increase muscular strength and endurance during this 60-minute class. All major muscle groups are strengthened by using a variety of resistance tools including barbells, dumbbells and body weight. Offered at the Dover branch.

Noodle Workout

Aqua Exercise

This class uses a pool noodle to provide added resistance for unique and effective strengthening and toning for the upper and lower body. This class improves core strength, balance, range of motion and muscle strengthening.

Nutrition Coaching

Personal Fitness

A certified nutrition coach will help you implement healthy eating strategies to improve wellbeing and reach your goals.  By appointment at Dover and York branches.

On the Ball

Strength Training

An introduction to the stability ball providing fun and a variety of exercises to strengthen and stretch your body while improving core stability and balance.

Penn Mar Wellness Program

Strength Training

Bring fitness into the lives of individuals with special needs with a mentally motivating class that provides skills and drills to build strength, enhance mobility, agility and coordination.

Personal Training

Personal Fitness

A certified personal trainer will develop a structured program to help you reach your personal goals. By appointment at Dover, Eastern, Southern and York branches.  Learn more

Personal Training – Pilates

Personal Fitness

A certified pilates and personal training instructor provides one-on-one training sessions on the Reformer to help you build a strong and stable core. Offered at the York Branch.  Learn more.

Pickleball

Pickleball is a paddle sport created for all ages and skill levels. It combines many elements of badminton, tennis and ping-pong. Played as doubles or singles, pickleball is easy for beginners to learn but can develop into a quick, fast paced game.

Pilates

Spirit, Mind and Body

This class provides a safe, non-impact series of exercises used to improve posture and strengthen the core muscles of the pelvis, abdomen and back. Each class will work to balance all muscle groups strength and flexibility, with an added emphasis on the core muscles. Offered at Dover, Southern and York branches.

POUND®

Cardio Exercise

Channel your inner rock star with this full-body cardio jam session, inspired by drumming. Using Ripstix, lightly weighted exercise drumsticks, torch calories and tone while rocking out to your favorite music.  Offered at the Dover and York Branches.  Learn more.

Power Pilates

Strength Training

Power Pilates takes mat Pilates moves to the next level with a focus on upper and lower body strength, core and balance. It’s an intense and energizing full body workout!

Power Pump

Strength Training

Increase muscular strength and endurance through the use of bars and rubber plates. This class will work your whole body using barbells to do everything from lunges and squats to chest presses and crunches.

Private Swim Lessons

Instructional swim for any age

These one-on-one lessons offer individuals of any age the chance to learn to improve swimming skills in a private, respectful and safe atmosphere.  By Appointment

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

Cardio Exercise

Resistance. Interval. Power. Plyometrics. Endurance. Diet. This class offers high cardio, weight training and Mixed Martial Arts, forming a non-plateau, high intensity workout.  Offered at Dover and York branches.

Red Hot Dance

An invigorating, exhilarating, liberating and calorie burning dance party that will have you addicted from the first beat! Choreographed routines to current songs that are on the radio.

Rock Steady Boxing

Disease Prevention and Management

Adults with Parkinson’s disease can enhance their daily quality of life and build impressive power, strength, flexibility and speed! By exercising with experienced coaches, Rock Steady Boxing participants can fight their way out of the corner and start to feel and function better.  Offered at the Southern branch.  Learn more.

SilverSneakers Stability

Active Older Adults

The movements taught in class focus on specific exercises to improve strength and power around the ankle, knee and hip joints, while improving reaction time and designed for fall prevention.

Speed and Agility Training for Teens

Ages 11 - 19

Improve performance, speed and overall conditioning in this 8 class program. Proper technique is emphasized for safety and effectiveness.  Ages 11-19. Offered at the York Branch.

Stability Ball Cardio Interval

Cardio Exercise

Designed to improve cardio vascular conditioning as well as incorporating a total body workout. This class will challenge your whole body using stability balls, bands and body weight.

Stability Ball Core Work

Strength Training

Designed to improve core strength, balance and coordination through use of a stability ball. Class may incorporate weights for a total body workout.

Step

Cardio Exercise

This class is an hour long heart pumping cardio class utilizing a step to great music. Tone your body, sculpt your legs and more in this upbeat, invigorating workout. High kicks and other big movements on the step get the heart rate up and core engaged while transitions and movement patterns help build precision coordination!

Step Interval

Cardio and Strength Training

This class includes high and low cardio, strength and conditioning exercises on a step bench.  Offered at the Dover branch.

Strength, Balance and Flexibility

Strength Training

Increase strength and improve balance and flexibility in this 30 minute program.  Body weight and resistance tools are used to challenge your strength and endurance.  Offered at the Eastern Branch.

Strong by Zumba

Strength Training

High intensity interval workout driven by the science of synced music motivation using traditional fitness moves for an athletic, conditioning style workout.

Tabata

Cardio Exercise

This 45 minute class consists of high intensity interval training. Build endurance and burn loads of calories. All skill levels welcomed.  Offered at Dover branch.

Tai Chi Fit

Spirit, Mind and Body

Tai Chi Fit is all about finding FLOW! There’s no memorization here, just doing simple to complex Tai Chi patterns that build leg strength and help you find the flow state- a place where body and mind function in harmony.

Tai Chi for Arthritis

Spirit, Mind and Body

This graceful and relaxing form of exercise is low impact and puts minimal stress on muscles and joints. Increase flexibility and balance while reducing pain and stiffness associated with arthritis. Program runs in 12 week sessions.  Offered at the Dover branch.

Tai Chi Long Form

Spirit, Mind and Body

Learn the Sun Style 73 form! This 12 week long class builds progressively, learning new movements from the week before and incorporate new movements into the form. Supplemented by videos and handouts this graceful and meditative art can be easy to learn and deeply transformative to body and mind.

Tai Chi Movements

Spirit, Mind and Body

This is the standing series of Tai Chi Movements. After warming up with traditional Tai Chi techniques and preparatory exercises, you will focus on learning the sequence of forms. This ancient form of exercise builds coordination, balance and can help improve memory and concentration.

Total Body Conditioning

Strength Training

A class for all levels! This hour long class consists of a warm-up and a combination of cardio, strength training and a focus on functional exercises give you a total body workout. Modifications provided!

Transform

Spirit, Mind and Body

Experience a unique mind/body experience with a blend of sports influenced movements and traditional yoga poses.

Triple Threat

Cardio and Strength Training

This program includes varying intensities and types of exercise to improve overall fitness.  Format includes 30 mins of cardio, 20 mins of strength, 10 mins of core and flexibility. Available at the Dover YMCA branch.

Turbo Kick®

Cardio Exercise

The unique Turbo Kick® movement patterns, combinations and techniques work together to give participants the ultimate cardiovascular workout. This class burns calories and helps participants improve physical and mental health. Offered at the Dover Branch.

Turkey Trot 5K

Join us for our 23rd Annual Turkey Trot 5K on Thursday, November 28, 2019 and burn some calories before your feast! Led by our biking turkey, this fun race is a great family activity that many have made a Thanksgiving Day tradition.  Learn more.

Ultimate Fitness

Cardio and Strength Training

This interval style program includes a variety of challenging exercises for full body fitness: cardio drills, body weight exercises, plyometrics, balance, agility and core conditioning.  Offered at the Dover branch.

Upper Body Blast

Strength Training

A 25 minute strength training and toning class that targets all the muscles of the upper body. Get the arms and shoulders you’ve always dreamed about! Curls, presses kickbacks and more!

Walk 15®

Cardio Exercise

Taking the best features from low impact, aerobic style, group exercise, Walk 15® group classes keep it easy to follow but effective in results! It’s designed with “walking based” moves so that all fitness levels, all ages, all walks of life, can do it!  Offered at the Eastern Branch.

Water in Motion

Aqua Exercise

WATER in MOTION is an aqua exercise workout that provides a low impact, high-energy challenge for participants of all ages, skill and fitness levels.  Offered at the York Branch.

Water In Motion Platinum

Aqua Fitness

WATERinMOTION® Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned participants a fun workout.  Offered at the York Branch.

Weekend Warrior

Get your weekend off to an energetic start. Class format changes from week to week to offer variety and includes step, kickboxing, circuit training, and hi-lo aerobics.  Offered at the Dover branch.

Wellness Center Orientation

Personal Fitness

Meet with a trained staff member to learn proper form and usage of YMCA equipment. New members receive a free orientation appointment to learn how to use cardio and strength equipment.  By appointment at the Dover, Eastern, Southern and York branches.

X-Bike

Cardio Exercise

Outdoor attitude brought indoors! This is not spin class, this is mountain biking! Join the ride! Classes held throughout each day.

Y Fitness Challenge

Personal Fitness

Throughout the year, we offer fitness challenges to help you get motivated for improved health! Information is posted in each branch and on our Facebook pages.

YMCA Diabetes Prevention Program

Disease Prevention and Management

The YMCA Diabetes Prevention Program empowers prediabetic adults to make lifestyle changes that will improve their overall health and reduce their chance of developing type 2 diabetes.  Offered at Dover, Southern and York branches. Learn more!

YMCA Trails and Tails 5K

The annual YMCA Trails and Tails 5K is hosted by the Bob Hoffman Dover Branch YMCA and is sponsored by many organizations in our community. This race is a family and dog friendly event with fun activities on site for kids! Learn more.

YMCA Weight Loss

The Weight Loss Program is designed to help people seeking a healthier weight achieve their goals by making small, modest changes to their daily behaviors. New in 2019. Learn more.

Yoga at Sunset

Spirit, Mind and Body

Develop power, flexibility and peace through this evening, outdoor power yoga class. Sunset Yoga combines pranayama (breath) with moving asanas (postures) and ends with relaxation poses.  Offered at the Dover Branch YMCA

Yoga Beginner

Spirit, Mind and Body

For the novice yogi, this class introduces the fundamental principles of alignment and breath work in flow postures. Students will be introduced to yoga postures through verbal description and demonstration.

Yoga Gentle Flow

Spirit, Mind and Body

Increase balance, coordination and flexibility through breath-synchronized movement. This slow-paced flow class begins with standing postures, flows into balance poses and includes many floor postures. All skill levels welcomed. Offered at the York and Southern Branches.

Yoga Gentle Seated

Spirit, Mind and Body

Increase balance, coordination, flexibility and relaxation by practicing standing, seated and balancing postures with the assistance of a chair. Offered at the Dover and Southern branches.

Yoga Vinyasa Flow

Spirit, Mind and Body

Coordinate movement with breath. Class format includes Sun Salutations, balance, heart and hip openers, spine twists and final relaxation. Participants flow between standing and floor positions. All skill levels welcomed. Offered at the Eastern, Southern and York branches.

Yogalates

Spirit, Mind and Body

Develop core strength, tone muscles, increase flexibility, and reduce stress in this low impact class. Optional use of hand weights increase body toning.  Offered at Dover and Southern branches.

Zumba® Fitness

Cardio Exercise

Zumba fuses hypnotic musical rhythms and dance moves to create a dynamic workout system designed to be fun and easy to do! Offered at Dover, Southern and York branches.