Wellness Class Schedule

Wellness Classes Descriptions

Fit Kids

Activate America

Personal Training / Nutritional Counseling

The Office Workout

Smoking and Fitness

YPACT

American Heart Association:
My Life Check

Wellness Class Schedule

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

6:00 am - 6:45 am

2-Minute Training

6:00 am - 7:00 am

Super Sculpt

Cycling *

Instructor’s Choice

8:15 am - 9:00 am

Silver Sneakers ®
MSROM

Yoga **
(in meeting room)

Silver Sneakers ®
MSROM

Silver Sneakers ®
Cardio Circuit

9:15 am - 10:00 am

Step & Sculpt

Instructor’s Choice

9:15 am - 10:15 am

Zumba / Instructor’s Choice
x 1 Per Month

9:30 am - 10:15 am

Yoga **

9:30 am - 10:30 am

Cycling *

Cycling *

10:05 am - 10:35 am

Core Power **

Core Power **

10:30 am - 11:00 am

Core & Arms
Following
Cycling

11:00 am - 11:30 am

Senior Adult Fitness

Senior Adult Fitness

Senior Adult Fitness

12:15 pm - 12:45 pm

Cycling *

1:15 pm - 1:45 pm

Basic Step & Tone

Basic Step & Tone

5:30 pm - 6:00 pm

Cycling *

Super Sculpt

5:30 pm - 6:30 pm

Fit Kids *;
Cycling *
+ Abs;
Cardio Mix

Fit Kids *;
Cardio Kickboxing

Cycling *
+ Abs

Fit Kids *;
2-Minute Training

6:05 pm - 6:50 pm

Zumba!

6:35 pm - 7:20 pm

Core Power **

Basic Step & Tone

Basic Step & Tone

Group fitness instructors are certified by YMCA, ACE, AFAA, and / or ACSM or have a four-year degree in a fitness field. Please do not enter class more than 5 minutes late as risk of injury greatly increases after the warm-up period. Instructors may determine tardiness too risky or disruptive for the class. There must be three participants to have class.

Cardio / Aerobics Classes:

Classes designed to get that heart rate up and keep it up!

Cycling

Enjoy music as you travel through your spinning experience, with intensity levels rising and falling. Reserve a spot no more than one week in advance. PLEASE call and cancel if you can not make the class.

Cardio Kickboxing

Perform combinations of kicks and jabs teamed with athletic conditioning moves for a high-intensity, heart-pumping workout!

Zumba

Zumba® fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program. Routines feature interval training where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class! All levels welcome!

Cardio Mix

A variety of heart-pumping aerobics: step, hi-lo floor routines, light toning and ab work all rolled into one great workout!

Instructor's Choice

Leave it up to the instructor to choose an awesome workout!

Cardio & Sculpt Classes:

Classes focusing on muscular endurance, strength, and toning as well as cardiovascular health.

Basic Step & Tone

A beginner level aerobics class using the step and various pieces of exercise equipment to raise your heart rate and tone your muscles.

Super Sculpt

Intermediate sculpt class using various pieces of equipment; recommend taking a basic class first.

2-Minute Training

Train in 2-Minute intervals of cardio and resistance work; recommend taking a basic class prior to this class.

Circuit Training

Intermediate class; more challenging than 2-minute training with longer intervals of resistance and cardio training.

Core & Arms

Resistance training focused on upper body and core strength; directly follows cycling, all levels welcome.

Core Power

Slow paced class focusing on strengthening abs and back with heavy focus on full body stretching. All levels welcome.

Active Older Adult Classes:

Designed specifically for the active older adult these classes boast low-impact conditioning to improve cardiovascular and muscular health, range of motion, and flexibility.

Silver Sneakers ® MSROM

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and / or standing support.

Silver Sneakers ® Cardio Circuit

Combine fun and fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work using hand-held weights, elastic tubing with handles, and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, head to toe stretching, and complete relaxation in a comfortable position.

Senior Adult Fitness

Increase muscular strength, range of movement, and activate daily living skills.

Water Classes:

Water classes temporarily cancelled during pool maintenance. We apologize for the inconvenience!

Quinn Water Fitness

Come and enjoy this low key water fitness class designed to improve arthritic joints and ease the pain of arthritis.

Water Aerobics

A fun fitness class that will keep you cool. Choreography is followed by water running and equipment-based exercise.

Family Water Aerobics

Bring the whole family to enjoy the choreography and exercise of a water aerobics class. (height limit: must be able to stand in the shallow end = 4'6 tall)

Mind / Body Classes:

Classes designed to combine physical fitness with mental and spiritual health.

Yoga

Move methodically through basic yoga postures to improve strength, flexibility, balance, and work your entire muscular system in harmony. All levels welcome, please bring yoga mat.

Pilates

Strengthen and lengthen in this matwork class. Small equipment used to create a longer, leaner, more flexible, well balanced body.

Fit Kids:

Kids enjoy play-based work out while parents do their own. Ages 8 - 14 participate in a variety of structured activities to promote a healthy sprit, mind, and body.

Fit Kids

Learn more about Activate America by visiting: http://www.ymca.net/activateamerica/

Join Activate Laurens County by visiting: http://activatelaurenscounty.org/

2 sessions:

$50 / $75

(must be used within 2 weeks of 1st appointment)

4 sessions:

$85 / $135

(must be used within 4 weeks of 1st appointment)

8 sessions:

$150 / $225

(must be used within 4 weeks of 1st appointment)

2 sessions:

$85 / $110

(must be used within 2 weeks of 1st appointment)

4 sessions:

$150 / $175

(must be used within 4 weeks of 1st appointment)

8 sessions:

$240 / $270

(must be used within 4 weeks of 1st appointment)

2 Personal Training Sessions + 1 Nutritional Counseling Session

$75 / $100

4 Personal Training Sessions + 2 Nutritional Counseling Sessions

$100 / $125

* One session is equal to one hour, and may be divided into two half-hour sessions.
* Packages include a fitness assessment and personalized exercise prescription.
* 24-hour cancellation notice please.
“No shows” will not be rescheduled.
* Training also available for teens.

For more information contact Brie Holmes,
Personal Trainer

Personal Training

for Teens

2 sessions:

$30 / $50

(must be used within 2 weeks of 1st appointment)

4 sessions:

$45 / $75

(must be used within 4 weeks of 1st appointment)

8 sessions:

$80 / $135

(must be used within 8 weeks of 1st appointment)

2 sessions:

$50 / $70

(must be used within 2 weeks of 1st appointment)

4 sessions:

$75 / $105

(must be used within 4 weeks of 1st appointment)

8 sessions:

$80 / $135

(must be used within 8 weeks of 1st appointment)

See Brie Holmes, Wellness Director, for more information. brie@laurensymca.org

Here are a few simple exercises that can be done at your desk throughout the day to increase circulation, flexibilty, and strength. This workout is not to replace a regular fitness program, but works as an option when you can’t get away from your desk. Always consult a physician prior to starting any exercise program.

Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20 - 30 seconds. Repeat on the other side.

Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20 - 30 seconds. Repeat on the other side.

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises

Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2 - 3 seconds, stand all the way up and repeat for 16 reps.

Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.

It’s no secret that smoking negatively affects your health. Among other consequences, smoking decreases your lung capacity making functions of daily living more difficult, increases your blood pressure, and harms, weakens, and blocks arteries in your heart, increasing the risk of heart attack and / or stroke. Below are links to a few web sites with more information about the effects of smoking, the benefits of quitting and how smoking relates to exercise and fitness.

For information on the effects of smoking and how to quit:

http://www.smokefree.gov/

http://www.cancer.org

http://www.webmd.com

http://www.quitassist.com

For information about smoking and exercise:

http://www.thedietchannel.com/Why-Smoking-And-Exercise-Dont-Mix.htm

http://www.activatelaurenscounty.org

http://www.nsma.org.au/facts/fitness.htm

P.A.C.T.

Parents And Children Together

Program Mission:
YPACT provides parents and their children the opportunity to learn and participate in safe, healthy fitness practices in order to promote family wellness and lasting active lifestyle habits.