Intermediate Group Exercise Classes

The Capital District YMCA’s Level 2, or Intermediate Classes are perfect for anyone who exercises regularly and is ready for a challenging workout.

Visit our schedule page for more information.

AQUA AEROBICS

Traditional water aqua fitness moves will strengthen your cardiovascular system, improve your core strength and tone and sculpt your muscles. Aqua belts will be used to suspend and support the participant in the deep water. (Level I, II)

AQUA BOOTCAMP

A high intensity, full body workout incorporating core training, pyramid drills, kickboxing, interval training, power/ speed/ agility drills, and strength training exercises.  Both the deep and shallow depths will be utilized. Flotation belts will be provided for the deep end. (Level II, III)

AQUA HIIT

High Intensity Interval Training (HIIT) moves to the water. The class will offer short intense anaerobic exercises alternating with less-intense recovery periods. (All Levels)

AQUA ZUMBA®

Integrating the Zumba® philosophy with traditional aqua fitness disciplines, the Aqua Zumbaclass blends it all together into a water based workout that’s cardio conditioning and body toning. (Level I, II)

AWESOME ABS (15 min)

Blast your abs with a 15 minute high intensity core workout. (All Levels)

BARRE

A ballet inspired athletic workout that fuses techniques from Pilates, dance and yoga. A perfect combination of strength and flexibility for all levels. (All Levels)

BODY FLEX

A weight training class that challenges all of your major muscle groups through the use of a variable weight barbell. (All Levels)

BODY SCULPTING

Designed for both men and women of all fitness levels. Free weights, bands, tubes, balls and other resistance training equipment will be used to tone and strengthen the major muscle groups of the body with the end result being a firm, well defined body. (Levels I, II)

BODY WEIGHT TRAINING

A high-intensity class that will condition your entire body, utilizing your own bodyweight as resistance.  Each circuit blends traditional calisthenics with upper/lower body exercises.  The class concludes with core exercises and stretching. (Levels II, III)

BOKWA®

Bokwa® participants move to today’s most popular music using easy to follow dance moves based on the shapes of letters and numbers. (All Levels)

CARDIO PUMP

This class will offer a great cardiovascular workout while improving strength utilizing dumbbells, bodybars, resistance tubing or barbells. (Levels I, II)

CHISEL

An upper body focused sculpting class that will shape, tone and define your body in such a way that brings results. Hand weights, body bars, tubing and the usual props will be the tools of your trade. (All levels)

CORE CHALLENGE

Core strength exercises combined with cardiovascular intervals. (Levels II, III)

DRUMS ALIVE®

Drums Alive® is a cardiovascular workout full of motivating music and drumming rhythms that will get your feet stomping and your body moving! (All Levels)

FITSWIM

Test your endurance with this combo swim strokes and aqua aerobics moves. (Levels II, III)

HI/LO AEROBICS

Choreographed patterns of both high and low impact aerobics will give you the ultimate calorie burning workout. Energetic music and movement will challenge and motivate you (All levels)

HIIT (High Intensity Interval Training)

Is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. (Levels II, III)

Iron Ride

An interval fusion class combining the cardio benefits of Indoor Cycling with off the bike strength and resistance work. For the first 30 minutes your cardiovascular system will be challenged through an indoor cycle experience; the last 30 minutes will be focused on upper and lower body exercises using body weight, free weights, and/or resistance tubing exercises. Appropriate footwear must be worn for the strength/resistance portion of class. (Level II)

NIA

Nia is a holistic fitness program that challenges your body, mind and spirit by fusing the martial arts, healing arts and dance. Set to diverse music, Nia provides a great cardiovascular workout and increases your strength, flexibility, mobility and agility. (ALL LEVELS)

PILATES MAT

Exercises in this class are based upon strengthening the “core”. This class integrates breathing, flexibility, strength, and body awareness to lengthen, define and sculpt muscles. (Level II, III)

PILATES/YOGA FUSION

A combination of Pilates and Yoga movement/exercises fused together to form a complete mind/body workout. This class will increase your flexibility, posture, balance and core strength. (Level II)

POWER SCULPT

A class with a focus on strength and body sculpting. Various weights and strength training equipment will be used. (Level II, III)

POWERHOUSE

Strengthen, tone, and shape your lower body and abdominals. A variety of equipment and exercises will be incorporated to specifically target your abdominals, legs, hips and thighs. (Level II, III)

PUNCH, STRIKE & KICK

A high energy cardio fitness workout based on martial arts and boxing movements. This class may include intervals of strength conditioning. (Level II, III)

SPINNING® / CYCLING

Spinning®/Cycling is an indoor group cycling class. This class will challenge your cardiovascular fitness, but remains low impact. (Level II, III)

STEP

A cardio workout featuring choreography and combinations using the step. This class may include intervals of strength conditioning. (Level II)

TABATA

Is a daring & dynamic conditioning experience. Tabata training is (20) seconds of high intensity training followed by (10) seconds of rest and then going back to (20) seconds of incredible effort and back to (10) seconds of rest, etc. It is a higher intensity class please come prepared to work and sweat!! (Levels II & III)

TOTAL BODY AQUA CIRCUIT

This athletic aqua class combines cardiovascular exercise, resistance and core strength exercises in a circuit for a full body workout. (All Levels)

TRIPLE THREAT

20 minutes of athletic based cardio drills, followed by 20 minutes of body sculpting, finishing with 20 minutes of core work and stretching. (Level II)

TURBOKICK®

A fun combination of kickboxing and athletic moves which may also incorporate some intervals of strength and toning. (Level II)

willPower & grace®

This is a unique, equipment free, barefoot training class which is lower body oriented. The class uses functional moves, such as a variety of squats and lunges, to sculpt muscles as well as improve cardiovascular ability. (Level II)

YOGA

An intermediate level class designed to improve flexibility, balance, strength and overall wellness through a series of yoga poses, breathing and relaxation techniques. (Level II)

ZUMBA® TONING

The original Zumba® dance-fitness class with the additional of light weight toning sticks or dumbells. This class is assured to provide the participant with a safe and effective, re-defining total body workout! (All Levels)

ZUMBA®

This class fuses Latin rhythms and easy-to-follow choreographed moves to create a high energy dance based cardio workout. (All Levels)