Adults Programs

Adult Swim

Ages 18+

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

Geared for youth at a beginner level to advance their skills and feel confident in the water which will include breathing and stroke technique development.

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.

Beginner Yoga

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

Wednesdays 10:30am-11:30am

Body Blast

Enhance muscular strength, balance and endurance by using a variety of equipment, choreography and class format to ensure quick results.

Time Varies by Location

BODYCOMBAT®

BODYCOMBAT® is a challenging mix of martial arts and endurance, unleashing strength you never knew you had!

Time Varies by Location

BODYFLOW®

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

Time Varies by Location

BODYPUMP®

BODYPUMP® is a barbell class that builds strength, tones the body and pushes you to the limit.

Time Varies by Location

Butts & Guts

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

Time Tuesdays 9:15am-10:30am

Cardio Barre

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

Mondays 10:15am – 11:15am, 6:15pm – 7:15pm, Thursdays 7:30 – 8:30pm

Cardio Boot Camp

For participants of all fitness levels includes energizing cardiovascular exercise along with core strengthening and dynamic stretching.

Cize

You’ll have so much fun challenging yourself to master the dance choreography during this program that you won’t even realize you are getting a great cardio workout.

Time Tuesdays 6:30pm – 7:30pm

Fitness Evaluations

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

Fitness to Witness

This unique class includes a 20-minute devotional for women of all ages followed by an exercise format based on the topic of the devotional.

Group Cycle

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.

Mondays 6am – 6:45am, 9:15am – 10am,

Tuesdays 12:15pm – 1pm, 5:30pm – 6:15pm

Wednesdays 6am – 6:45am, 9:15am – 10am

Thursdays 12:15pm – 1pm, 5:30pm – 6:15pm, Friday 6am – 6:45am, 9:15am – 10am

Saturdays 8:30am – 9:15am

HoopnoticaFit

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!

Tuesdays 7:30pm – 8:30pm

Wednesdays 9am – 10am

Indoor Cycle for the Outdoor Cyclist

High intensity 45-minute class geared for the outside rider features long intervals and short recovery periods. Participants must have a heart rate monitor, water and towel.

Offered only March – November

Kickbox Bootcamp

Interval workout including cardio kickboxing drills to improve aerobic endurance and burn calories, athletic drills that include short bursts of high intensity work, and strength training segments to target large muscle groups to improve muscular strength.

Wednesdays 6pm – 6:50pm

Learn to Run

Prepare for 5K races or running for fitness during this 8-week program. Participants will learn basic running and stretching skills require to complete a 5K.

Learn to Run Distance

Prepare to run the Hanover YMCA Half Marathon by training with York YMCA running coaches.  A mileage schedule is provided to each participant.  Group runs that increase in mileage take place every other Saturday. This program is offered annually every fall. Registration opens on September 1.

Dates:

• Aug 12 – 4 miles
• Aug 26 – 6 miles
• Sept 9 – 8 miles
• Sept 23 – 10 miles
• Oct 1st – Race Day!

Line Dancing

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

Thursdays 7pm – 9pm

Massage

A licensed massage therapist relieves the effects of stress while enhancing general health and alleviating pain.

By Appointment

Available at Southern, Dover and York YMCA branches.

Muscle Pump

Increase muscular strength and endurance during this 60-minute class. All major muscle groups are strengthened by using aerobic weight sets and dumbbells.

Time Varies by Location

Nutrition Coaching

A certified nutrition coach will help you implement healthy eating strategies to improve wellbeing and reach your goals.

By Appointment

Personal Training & Meet Our Trainers

A certified personal trainer will develop a structured program to help you reach your personal goals.

By Appointment

Pilates

This class provides a safe, non-impact workout that builds abdominal strength to stabilize the spine and protect the back. A yoga/Pilates mat is provided.

Time Varies by Location

Power Pump

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

Tuesdays 10:15am – 11:15am

Fridays 10:15am – 11:15am

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

Pump & Tone

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.

Wednesdays 6:30am – 7:30am

Rock Steady Boxing

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.

Mondays 12:30pm – 2pm

Wednesdays 6pm – 7pm

Thursdays 12:30pm – 2pm

Stability Ball Cardio Interval

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

Thursdays 9:15am-10:15am

Stability Ball Core Work

Designed to improve core strength, balance and coordination through use of a stability ball. Class may incorporate weights for a total body workout.
Tuesdays 9:15am-10:15am

Step

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

Thursdays 9:15am – 10:15am

Step Circuit

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.

Mondays 5pm – 6pm

Wednesdays 5pm – 6pm

Step Combo

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

Tuesdays 9:15am – 10:15am

Thursdays 9:15am – 10:15am

Strength Training

Increase strength, range of motion, balance and stability in this 40-minute studio class. Various resistance and stability tools are used such as dumbbells, barbells, medicine balls and the BOSU.

Mondays 12:10pm – 12:50pm

Tabata

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

Tuesdays 5:30pm – 6:15pm

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.

Mondays 6pm – 7pm

Available at the Dover YMCA branch.

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

Upper Body Blast

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

Thursdays 10:30am – 11:30am

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.

Saturdays 8am – 9am

Wellness Center Orientation

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

X-Biking

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

Mondays 9:15am – 9:45

Tuesdays 10:30am – 11am, 6:30pm – 7pm

Wednesdays 9:15am – 9:45am

Thursdays 10:30am – 11am, 6:30pm – 7pm

Fridays 9:15am – 10am

Saturdays 8am – 8:30am

Yoga

Strengthen and reenergize with yoga by challenging your muscular strength, flexibility, balance and mental stamina.

Time Varies by Location

Yoga Gentle Flow

Increase balance, coordination and flexibility through breath-synchronized movement. A slow-paced flow class that begins with standing postures, flows into balance poses and includes many floor postures. This is the perfect class to stretch sore muscles, increase range of motion and de-stress! All skill levels welcomed.

Hours Vary by Location

Yoga Vinyasa Flow

Coordinate movement with breath while flowing from one posture to the next. The class format includes Sun Salutations, balance, heart and hip openers, spine twists, core strength and final relaxation. Participants will flow between standing and floor positions. All skill levels welcomed.

Tuesdays 12:15pm – 1:15pm, 6:30pm – 7:30pm

Wednesdays 5:45am – 6:45am

Thursdays 6:30pm – 7:30pm

Yoga/ Pilates Mix

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

Fridays 10:30am – 11:30am

Zumba® Fitness

Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout system designed to be fun and easy to do!

Time Varies by Location