Fitness and Health Classes
Adult Karate
Students improve their physical fitness with stretching and toning exercises. Students also learn effective self-defense techniques and strategies.
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Racquetball/Handball
For new members, new players, or those who want a refresher lesson, learn the rules, and strategies of racquetball/handball. Call 815-489-1228 for complimentary one-hour lesson.
Advanced Racquetball/Handball Lessons
Advance any aspect of your game through one-on-one lessons. Taught by one of the area’s top players. Call 815 489 1228 to schedule your appointment.
Beginner Boot Camp
If you are just beginning your fitness adventure, and are not yet ready for our famous Boot Camp, this is the class for you! It is designed for “first timers”. No need to be able to walk/run a mile or to do push-ups. Everyone has to start somewhere. This class offers not only expert instruction from one of our Personal Trainers, but also provides support and fun from your fellow participants. Get moving!
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Beginner Road Crew
Wondering about the great health benefits of running? Want someone to run with? Then this program is for you! Meets Thursdays at 6 at the Northeast Branch.
Register at the Northeast Branch Welcome Center
For more information, call Mellisa Burns at 815-489-3344 or email at mburns@rockfordymca.org
B-Fit Boot Camp (Women Only)
Cardio, resistance, circuits, plyometrics and pilates - all rolled into one experience! This class is for ladies who have been working out regularly. Increase your endurance, burn fat, improve your strength along with addressing agility and flexibility.
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Corefit Extreme
Take your core strength, balance, and endurance to a whole new level using the Corepole in the most challenging ways imaginable. Corefit Extreme gives an endless variety of dynamic, multiplaner exercises that will revolutionize the way you train and the way you perform, regardless of sport or everyday activity. Participants must be willing to put their bodies to the test.
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Fencing Instruction
Basic fencing instruction can improve your balance, coordination, ability to think under pressure, and reaction speed. Get a great workout for your mind and body while learning a unique skill. We promise that experienced fencers will get a great workout as well.
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Fit Quest
This small group class promises to challenge the beginner as well as the accomplished exercise enthusiast. This progressive strength training class offers cardio and endurance training - join the Quest!
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FXStrength (Men Only)
This strength training class will apply the simple and efficient principles of functional resistance training for the average male battling the natural effects of aging. The real benefits are increased muscle mass, bone density, better joint strength and balance. This would be a great supplement for anyone in a regular running program.
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H2O Zumba
Experience the amazing ZUMBA workout in the water. A fusion of Latin and international music is used in this 70% dance, 30% fitness class designed to make sweating fun! ZUMBA is a fun, intense workout with great music and high energy.
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Kettlebell Fitness
Learn how these cannonball shaped orbs that are lifted in a swinging motion can build strength, balance and endurance. If you are looking for a high intensity workout that burns calories in a relatively short period of time, this class is for you. You will learn the fundamentals that lead up to and include the swing and the get up. Please bring your own kettlebell to class for learning, and use it at home to work out anytime! We recommend that women use 15 to 24 lb. kettlebells and men use 20 to 35 lb. kettlebells.
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L.E.A.N. Squared
The latest and greatest offering at the YMCA combines the expertise of instructors and nutritionists.
LEAN (Lifestyle, Exercise and Nutrition) is 45 minutes learning about nutrition and weight loss methods followed by 45 minutes of a variety of exercises. This is the total package! Let Sara and Terri help you to finally put it all together.
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Road Cycling (18 yrs and up)
Cycle along the Rock River while you work on increasing your strength and endurance. You must have the ability to bicycle at a moderate pace for one hour, working up to 3+ hours by the end of October. Rules of the road apply.
Rides begin Saturday September 11th and continue every Saturday through October 23. Rides begin at the north end of the IDP Branch parking lot with other locations TBA as the season progresses. Destination will change weekly and return to the starting point. No rider will be left behind. Expect some rolling hills. All you need is a multigear bike, fitted helmet and water bottle. All riders will sign a waiver to participate.
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Stretch and Extend Through MFR
This class will focus on creating flexibility throughout your body using a myofascial approach. Myofascial stretching addresses the 3 D collagenous component of our connective tissue. Participants will be encouraged to connect and create mind - body awareness as we soften into ourselves. This approach is different from traditional stretching. Each stretch is held a minimum of 90 - 120 seconds, the threshold for the fascia to release. We will use a variety of tools to apply direct pressure to the hard, tight and sore areas, such as balls and foam rollers. Great class for runners and lifters!
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Swimming Classes (16 yrs and older)
Participants 16 and older work in small groups with an instructor to meet individual goals for water comfort and skill development. Group interaction encourages personal growth, skill development, and fun.
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Women on Weight (Women only, 16 yrs and up)
Create an individual resistance training routine to enhance muscle tone, strength, posture, health and balance. Your instructor will use the YMCA FreeMotion Equipment, hand weights, and resistance bands. This class offers a small group setting for women only!
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YMCA Boot Camp
If you are not afraid of being challenged and are willing to push beyond your fitness limits, then begin your tour of duty at YMCA Boot Camp. Please note: Boot Camp is not for beginners or those individuals with health problems or injuries. Before enrolling in Boot Camp, participants should be able to perform push-ups and sit-ups and be able to run a minimum of one mile.
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Zumba Toning
ZUMBA Toning is an innovative muscle training program to Latin dance choreography with the addition of light-weight toning sticks. We provide the 2.5 lb. sand-filled sticks, which are very similar to maracas. This challenging workout helps build coordination and muscle endurance. Spice up your sculpting and toning workout the ZUMBA way!
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