Beginner Group Exercise Classes

The Capital District YMCA’s Level 1, or Beginner Classes are perfect for new class participants, those just getting back into exercise, or Active Older Adults.

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 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)

BALANCE

This 30 minute class incorporates a variety of stability ball and floor exercises aimed to increase core strength and overall stability. (Level I)

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)

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)

CHAIR AEROBICS

A class designed to improve cardiovascular health, muscular endurance and strength.  Light weights, bands or tubing may be used. (Level I)

CHAIR YOGA

Experience a yoga practice designed for those times in our lives when we are faced with physical challenges. Chairs and props will be used to assist each person in variations of postures that are appropriate to promote their comfort. This is a great class for seniors and those with health challenges. (Level I)

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)

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)

GENTLE/BEGINNER YOGA

Gentle Yoga and Beginner Yoga use the same principles of traditional Yoga only at a slower pace with basic and/or modified poses to increase flexibility, strength and balance. (Level I)

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)

LEARN TO SPIN/CYCLE

This is an instructional class for first time participants. This class is specifically designed to introduce the set up and function of the bike to the participant and introduce them to indoor cycling. The class will include a simple set of movements, instruction of hand positions and a brief ride. (Level I)

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)

SILVER SNEAKERS™ CARDIO

An aerobics class that’s safe, heart-healthy and gentle on the joints. The workout includes low-impact movement, upper-body strength, abdominal conditioning and stretching. (Level I)

SILVER SNEAKERS™ CIRCUIT

Increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles, and a Silver Sneakers ball is alternated with low-impact aerobic choreography. A chair is used for standing support, stretching, and relaxation exercises. (Level I)

SILVER SNEAKERS™ CLASSIC

Participate in a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a Silver Sneakers ball are offered for resistance. A chair is available if needed for seated or standing support. (Level I)

SILVER SNEAKERS™ SPLASH

Splash offers fun, shallow-water movement to improve agility and flexibility while addressing cardiovascular, strength and endurance conditioning. (Level I)

SILVER SNEAKERS™ YOGA

Silver Sneakers Yoga will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. The class will end with restorative breathing exercises and relaxation. (Level I)

STRETCH & STRENGTH

This class focuses on stretching in a chair to increase your range of motion.  We will also work on improving your muscular strength using different exercise props such as balls and bands. (Level I)

T’AI CHI

This slow moving exercise system is based on the principles of traditional Chinese medicine and will enhance the mind, body, spirit connection. T’ai Chi has many health benefits which include increased coordination, flexibility, strength and balance. (Level I)

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)

WATER WELLNESS

This class is designed to cater to people with physical limitations and for anyone looking to workout in the water at their own pace. Instructor lead exercises focus on increased range of motion, core and joint stability, balance and flexibility, and improved muscular strength. Participants can work in the Shallow or Deep end of the pool. (Level I)

ZUMBA® FOR KIDS

Using the Zumba® concept, this unique program is designed with specific methods, music and programming specifically for children. Children learn fitness dances, play fun games and learn new rhythms and styles of music and culture.

ZUMBA® GOLD

Zumba® Gold is a class designed to take the exciting Latin and International dance rhythms from the original Zumba and bring them to the beginner and senior populations. This class will emphasize the basics. (Levels I & 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)