Adult Swim Instruction

Ages 18+

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

Monday 7:20pm – 8:00pm

 

 

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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.

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Arthritis

Aqua Exercise

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

Program Schedule

Blood Pressure Self-Monitoring Program

Disease Prevention and Management

This 4-month evidence-based program helps those with hypertension lower their blood pressure.  Individuals will develop a blood pressure self-monitoring routine, learn tips for maintaining cardiovascular health and nutritious eating.  Offered at Dover, Eastern and York branches.

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Body Blast

Strength Training

Enhance muscular strength, balance and endurance by using a variety of equipment, choreography and class formats to ensure quick results.  Offered at Dover Branch.

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BODYCOMBAT®

Cardio Exercise

BODYCOMBAT® is a challenging interval mix of martial arts, boxing and core strength training, unleashing strength you never knew you had!  Offered at Dover, Southern and York Branches.

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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.

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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.

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BOOM™ MIND

Spirit, Mind and Body

Mind is a 30 minute yoga and pilates fusion class.  Improve core muscles, lower body strength and balance while relaxing the mind and body.  Offered at Dover, Eastern, Southern and York branches.

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BOOM™ MOVE IT

Cardio Exercise

MOVE IT, a 30 minute dance workout class, is all about breaking a sweat and having fun. Develop cardio endurance by starting with simple dance moves and building into more complex sequences.  Offered at Dover, Eastern, Southern and York branches.

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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.

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Butts & Guts

Strength Training

This class is 75 minutes of all you got!   Using a step, weights, bands and/ or balls; targeting those butts and guts.   

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Cardio Barre

Cardio Exercise

As long as you can hold a ballet barre, you can do this class. No dance experience required!

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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.

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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.

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Fitness Evaluations

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. New members receive one free evaluation session.  By appointment at Dover, Southern and York branches.

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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.

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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.

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HoopnoticaFit

Cardio Exercise

360 degrees of hoop dancing fun! Each rotation of the hula- hoop like dance hoop will encircle you in a vortex of FUN, super- charging your inner- energy!

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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.

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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.

 

 

 

 

 

 

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Learn to Run

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 Branch.

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Learn to Run Distance

Running Program

Prepare to run the York Marathon or Half Marathon by training with running coaches.  A mileage schedule is provided.  Group runs that increase in mileage take place every other Saturday. This program begins in January. Offered at the York branch.

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Line Dancing

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

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LIVESTRONG at the YMCA

Disease Prevention and Management

LIVESTRONG at the YMCA is a FREE 12-week research-based program that supports adult cancer survivors in regaining their physical, emotional and spiritual strength. Offered at Dover, Southern and York branches.   LIVESTRONG at the YMCA flyer

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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, Southern and York branches.

Contact Paula Kenney

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.

 

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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.

Program Schedule

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.

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Personal Training

Personal Fitness

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

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Pilates

Spirit, Mind and Body

This class provides a safe, non-impact workout that builds core strength to stabilize the spine and protect the back. A yoga/pilates mat is provided. Offered at Dover and Southern branches.

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Power Pump

Strength Training

Increase muscular strength and endurance through the use of bars and rubber plates.

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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

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Private Swim Lessons

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

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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.

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Stability Ball Cardio Interval

Cardio Exercise

Designed to improve cardio vascular conditioning as well as incorporating a total body workout.

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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.

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Step

Cardio Exercise

This class is an hour long heart pumping cardio class utilizing a step to great music.

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Step Circuit

Cardio Exercise

This workout will help you burn fat and calories while building muscle with the use of the step and lightweights throughout the class. All skill levels welcomed.

Offered at the Dover Branch.

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Step Combo

Cardio and Strength Training

Includes high and low impact aerobics and basic stepping, followed by toning for upper and lower body.

Offered at the Dover branch.

 

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Tabata

Class format consists of high intensity interval training. Build endurance and burn more calories. All skill levels welcomed.

Tuesdays 5:30pm – 6:15pm

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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. Program can increase flexibility and balance and reduces pain and stiffness associated with arthritis. Program runs in 12 week sessions.

Offered at the Dover branch.

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Total Body Conditioning

Strength Training

This 45-minute sculpting and toning class begins with a warm-up and progresses to toning exercises with weights and balls to target all major muscle groups.

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Triple Threat

Class offers three segments of different types of cardio, strength and core based formats that can change every week. Segments are 30 mins. of cardio, 20 mins. of strength training & 10 mins. abdominal. Varying intensities and types of exercises create intervals and variations that shock your body into getting more fit. Available at the Dover YMCA branch.

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Ultimate Fitness

An interval exercise class focused on cardiovascular endurance, body weight exercises for strength, plyometrics for power, balance, agility and core conditioning.

Thursdays 6pm – 7pm

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Upper Body Blast

Strength Training

A quick class designed to target all of the muscles in the upper body.

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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.

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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.

Tuesday 9:00am – 9:45am

Thursday 9:00am – 9:45am

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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.

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Wellness Center Orientation

Personal Fitness

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

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X-Bike

Cardio Exercise

Bring mountain biking indoors! It is as fun as riding outdoors and it’ll get you fit – crazy quick.

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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.

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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.  Y Diabetes Prevention Flyer 

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Yoga Beginner

Spirit, Mind and Body

Specifically designed for the beginner Yoga participant. Taught by a certified instructor.

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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 Branch.

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Yoga Gentle Seated

Spirit, Mind and Body

Enjoy the benefits of a typical Yoga class including warm-up and proper breathing, while being guided through standing, seated and balancing postures with the assistance of a chair.

Offered at the Dover branch.

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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 and York branches.

 

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Yoga/ Pilates Mix

For all levels of Yoga participant.   A mix of different forms of Yoga and Pilates; all fuzed together.

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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.

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