Abulous
Strength Training
Moves, sequences and routines put together to target and strengthen the abdominal region.
View ScheduleAdult Swim Instruction
Ages 18+
This class is designed for beginner through advanced swimmers. Focus on proper stroke technique and endurance.
EMAIL TEAM MEMBERAffordable 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.
Contact Branch
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.
Program ScheduleBelow the Belt
Strength Training
This class is composed of exercises to strengthen, to tone and shape the lower body and mid-section.
View ScheduleBody 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.
RegisterBody 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.
RegisterBODYCOMBAT®
Cardio Exercise
BODYCOMBAT® is a challenging interval mix of martial arts, boxing and core strength training, unleashing strength you never knew you had!
RegisterBODYFLOW®
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.
RegisterBODYPUMP®
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.
RegisterBOOM™ MIND
Strength Training
Mind, a 30 minute class fuses Yoga and Pilates together to build core and back strength and relax the mind and body. Offered at the Eastern Branch.
RegisterBOOM™ 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, Eastern, Southern and York branches.
RegisterBoot Camp
Get personal attention and be driven by drill sergeant like cueing while completing a variety of Calisthenics and Strength exercises.
RegisterBoxing 101
Strength Training
Learn basic techniques, boxing combos, explosive cardio, footwork and agilities. Limited wraps and gloves are available.
View ScheduleCardio 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.
RegisterCardio 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.
View ScheduleCircuit
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.
View ScheduleCore Strength
Build and improve strength, control and power of your core using bodyweight exercises, bands, and dumbbells in just 30 minutes, for all levels. Offered at the York Branch.
Register
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.
Contact BranchDiabetes 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.
Email Team MemberFamily 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
Register
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.
RegisterFitness 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
Contact BranchFreedom 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
Email Team MemberFull Body Challenge
Mon, Wed, Friday, 9:45 – 10:45 a.m.
Engage your every muscle group in this Fun and innovative exercise program.. Fit or every fitness level, the focus is doing what you can and challenging your own personal bests.
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.
Contact BranchHealth 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
RegisterHi/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.
RegisterHula 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!
RegisterIndoor 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.
Contact BranchIndoor 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.
VIEW SCHEDULEIntro 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.
Register
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.
RegisterKickboxing Basics
Train like a fighter! You’ll learn the basics of martial arts—including punches, kicks, stances, and blocks—as well as build muscle and cardio strength. Offered at the York Branch.
RegisterLearn 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, Dover and Southern Branches. Learn more.
RegisterLearn 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 17, 2020. Offered at the York branch. Learn more.
RegisterLine Dancing
This fun class is led by a qualified dance instructor who provides choreography to contemporary music.
Contact BranchLIVESTRONG 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. Learn more.
Email Team MemberMid-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.
View ScheduleMuscle 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.
Contact 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.
Program ScheduleNutrition 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.
Contact BranchOn 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.
View SchedulePenn 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.
View SchedulePersonal 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
Register
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.
RegisterPickleball
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.
View SchedulePilates
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.
Register
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.
RegisterPower 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!
Program SchedulePower 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.
RegisterPrivate 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
Contact BranchR.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.
RegisterRed 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.
RegisterRock 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. RSB welcomes people with Parkinson’s at every level. Exercises and equipment are modified to fit the needs of each individual. Offered at the Southern branch. Learn more.
Contact DirectorSenior Strength Circuit
Active Older Adults
Designed to build confidence and knowledge, improving ability to be healthy and fit whenever and wherever it’s convenient. Seniors work with various training tools, selectorized weight machines and cardio equipment under guidance of a personal wellness coach. Offered at the Eastern Branch.
RegisterSilverSneakers 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.
View ScheduleSpeed 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.
RegisterStability 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.
View ScheduleStability 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.
RegisterStep
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!
View ScheduleStep 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.
Register
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.
View ScheduleTabata
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 and York branches.
RegisterTai 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. Offered at the Eastern and Southern Branches.
Contact BranchTai 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.
RegisterTai 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.
View ScheduleTai 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.
Contact BranchTeen and Adult Arts
Learn the fine art of painting with acrylics and watercolors as well as drawing, mixing, composition and more to create unique works of art. All ability levels welcome.
Mondays, October 7-December 9
Ages 13 and up, 6:00-6:45 p.m.
Session fee: Member/$35 Non-Member-$70
Register
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!
RegisterTransform
Spirit, Mind and Body
Experience a unique mind/body experience with a blend of sports influenced movements and traditional yoga poses.
View ScheduleTriple 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.
Contact BranchTurbo 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.
RegisterTurkey 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.
RegisterUltimate 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.
RegisterUpper 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!
RegisterWalk 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.
RegisterWater 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.
EMAIL TEAM MEMBERWater 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.
EMAIL TEAM MEMBERWeekend 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.
Contact BranchWellness 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.
Contact BranchX-Bike
Cardio Exercise
Outdoor attitude brought indoors! This is not spin class, this is mountain biking! Join the ride! Classes held throughout each day.
RegisterY 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.
Contact BranchYMCA 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!
Email Team MemberYMCA 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.
Learn MoreYMCA 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.
RegisterYoga 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
RegisterYoga 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.
RegisterYoga 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.
RegisterYoga 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.
Register
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.
Register
Yoga Yin
Spirit, Mind and Body
This gentle style of yoga is designed to support the deep tissues and joints of the body, helping you improve flexibility, circulation, joint health, & mental focus. With an emphasis on stillness & longer holds, this practice allows you to gradually release built-up tension and relax into each shape. All levels welcome. Offered at the York Branch.
RegisterYogalates
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.
RegisterZumba® 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.
Register