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Health, Well-Being & Fitness

Water Activities

Water Exercise Class

Our water exercise classes have everything that you’re looking for! Flexibility, range of motion, muscle conditioning, improved cardiovascular endurance and muscle tone by using the buoyancy and resistance of the water. This is a great way to workout with no impact or harmful effects on joints/muscles and stay cool. Ideal for all fitness levels, non-swimmers included. Please click here to view the Downtown and Dunigan YMCA water exercise class schedule.

Shallow Water Fitness Classes

Water has 12 times the resistance of air. Our shallow water aerobic/fitness classes are designed to promote cardiovascular fitness, muscle tone, endurance and flexibility without the stress of traditional land exercise. Swimming skills are not necessary!

Deep Water Dynamics

Great for cross-training. This class will strengthen abdominal, thighs, and back muscles. Resistance of water will work your heart while avoiding impact. Buoyancy belts available. Need to feel comfortable in deep water.

SilverSneakers® SilverSplash® Class

Activate your aqua exercise urge for variety! SilverSplash® offers LOTS of fun and shallow water moves to improve agility, flexibility and cardiovascular endurance. No swimming ability is required, and a special SilverSneakers® kickboard is used to develop strength, balance and coordination.


A water exercise class designed to help pre and post natal women maintain their strength, flexibility, and conditioning levels in a safe, fun, and informative environment. Physician’s written approval is required.

Arthritis Foundation Aquatics Program

(Arthritis Foundation Aquatics Program) – This is a low impact water exercise program for individuals with arthritis or other physical impairments. Water buoyancy and resistance exercises are designed to help increase joint mobility and muscle strength as well as provide exercise and relieve discomfort.

Teen/Adult Swim Instruction

It’s never too late to learn to swim! We offer adult swim lessons for ages 14 years old and up. Our trained aquatics staff will teach you how to learn to float, acquire safety skills, or become a proficient lap swimmer. We offer private or group adult swim lessons.

Land Exercise Classes

We are always here for you, from beginning to live healthier to making new connections and friends. Our well trained staff is here to get you started and answer any questions you may have. Our classes are for everyone, beginners to advanced. Please click here to view the Downtown and Dunigan YMCA group exercise class schedule.

Barre Body

Barre Body is uniquely fun, high-energy group fitness, which fuses exercise techniques from Pilates, Dance, Cardio-Sculpting, and Yoga. You’ll firm, tighten and tone your whole body without adding bulk, and you’ll burn mega-calories along the way. It is structured, easy-to-follow class routine. The fluid dance-inspired class is set to an upbeat music selection at a vigorous pace to get your heart pumping. No dance experience is required.

Body Attack

A high energy sports inspired cardio workout that is all about improving your speed, fitness, strength and agility.

Body Pump

The original barbell class that strengthens your entire body, this 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Boot Camp

We now offer 6 different class times!  This drill-oriented class is designed to provide cardiovascular work as well as strength training using fun and challenging fitness tools.  Boot Camp is a high-intensity workout that will maximize your fitness level!

Born to Move

For kids ages 8-12, Born to Move combines dance, martial arts, and yoga. Classes include great music and games to keep things interesting while developing fitness skills, and the instructor will adapt their approach to match participant mood and energy levels so everyone leaves class feeling great.

Cardio Extreme

Increase your aerobic capacity and develop and shape your muscles during this total body workout.  Intermediate/Advanced.

Chair Yoga

This class is taught from a seated and standing position to enhance the flow and energy created in combination with restorative breathing exercises.


It’s dance. It’s sweat. It’s the future of exercise. #CIZELive is professional dance for everyday people! CIZE LIVE breaks down dance professionally choreographed routines, step-by-step. Before you know it, you’ll be bustin’ out hip moves to the hottest music around. It’s so fun, you’ll forget your working out!


A revolutionary 30 minute core workout.  CXWORXTM really focuses on the torso  and sling muscles that connect your upper body to your lower body.  It’s ideal for tightening your abs and glutes, while also improving functional strength and assisting in injury prevention.


Come join the fun of this non-impact class to strengthen your heart and legs. Participants simulate a journey across fast, flat roads, through rolling hills and on long slow climbs. Workouts are designed to music and allow for individuals to challenge themselves as their fitness level improves. Please bring a bottle of water and arrive 10 minutes early for bike set up instructions.


In this class, you work flat out in 3 to 5-minute blocks, take breaks only long enough for some air, and get right back to work. It’s Max Interval Training because it keeps your body working at maximum capacity through your entire workout.


Kick up your cardiovascular endurance and improve your aerobic fitness with basic punches, blocks, and kicks.  No equipment needed – just the eye of the tiger.

Kids Yoga

Yoga comes to life in this fun and creative class designed to stimulate a young child’s growing curiosity. Kids Yoga has playful poses, animated breathing exercises and imaginative relaxation techniques. We’ll spark the child’s inner yogini while enhancing language development, motor coordination and play skills. Classes are an equal balance between active and passive poses.

Fitness Dance Fusion

This class develops better coordination, rhythm, flexibility and self-expression. This fun and easy to follow cardio dance class combines high energy and great music.


A total body conditioning workout that produces long, lean muscles while improving deep core strength, muscle control, flexibility, coordination, & body tone.


A class combining Pilates, Boxing, and dance moves in a unique way.  Burn calories as you strengthen and tone with intense intervals.

PiYo Strength

A hybrid athletic workout inspired by mind body practices of yoga and pilates as well as the principles of sports stretch, strength training, conditioning and dynamic movement.

Power Cardio

An intense cardio interval class that uses a variety of equipment.  Be prepared to sweat!

Power Yoga

A vigorous fitness based approach to yoga.  This class has an emphasis on strength as well as flexibility.

Prenatal Yoga

Prenatal Yoga uses postures, breathing, and relaxation to help ease discomfurt associated with pregnancy. These classes create strength, focus, flexibility, and awareness through a practice designed especially for the pregnant woman’s needs. Classes provide a safe, peaceful and supportive environment for expectant mothers and are a wonderful way to connect with other mothers-to-be. The classes are appropriate for both new and experienced students. REGISTRATION IS REQUIRED.

RPM Cycling

RPM is an indoor cycling class, set to the rhythm of motivating music. Burn up to 620 calories a workout and get fit fast. You control your own resistance levels and sprint speed so you can build up your training level over time.


These classes are a fun, energizing program that helps older adults take greater control of their health by encouraging physical activity and offering social events. Unlock the door to greater independence and a healthier life with SilverSneakers®. Look on our schedule for the customized SilverSneakers® classes designed exclusively for older adults who want to improve their strength, flexibility, balance and endurance. We have socials once a month with health education seminars and other events that promote the benefits of a healthy lifestyle.


A high-energy cardiovascular conditioning workout that requires stepping on and off of a platform. Class types include Traditional Step, Step & Pump which incorporates weight training in addition to step, Step/Hi-Low which incorporates floor aerobics with step, and Double Step which uses two platforms.

Total Body Fitness

Enjoy sweating to classic aerobic routines and a variety of toning exercises. This class gives you the best of both worlds when it comes to boosting your heart rate and working your muscles.

Total Strength

A strength-training workout for the entire body, working the core muscles of the abdominal and back combined with an intense upper and lower body weight-training program using dumbbells, body bars, stability balls, medicine balls, gliding disks, rings and tubes.

TRX Group Suspension Training

TRX (Totalbody Resistance Exercise) training will enhance your performance in sport and life.  Whether you’re just beginning your journey into fitness or pushing towards your summit, TRX Training gives you a scalable, sustainable, fun, effective approach to help you achieve your personal best.  TRX Training helps you become better at what you do, whatever you do, and keeps training fun so it feels like recess instead of a chore.  Suspension Training bodyweight exercise builds all body strength, flexibility and your core at the same time. REGISTRATION IS REQUIRED. Class variations include BodyBlast, Bootcamp, Circuit, Pilates Fusion, Partner Play, and Sports Performance.

Virtual Cycling

Allows you to come into class and escape through the scenery that the screen takes you through.  Class is led by video, no instructor.


Yoga classes focus on flexibility, balance, relaxation and the connection of spirit, mind, and body without chanting, meditation, or non-Christian religious connotations.


Zumba® is like no other workout you will ever experience! Zumba® is a combination of Latin rhythms with red-hot international dance steps – dance your way to fitness! No previous dance experience required.

Zumba Kids

Rockin’ high energy fitness party designed exclusively for kids.  Get fit while having fun!

Zumba Toning

This class combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba®  moves to create a calorie-burning, strength-training, dance fitness party.


ActivTrax is a tool that creates customized workouts around your goals, strengths, and wellness experience. Activation includes baseline strength testing and discussion of your health and well-being goals with a wellness coach. Once activated, you may use ActivTrax Nutrition and track your daily in-take.  Login here »

Wellness Programs


Are you a veteran triathlete or are you just looking for something new and exciting to add to your fitness routine?  This 2-hour class gives you the opportunity to run, swim, and bike, as well as, participate in various interval and strength circuits.  Accept the challenge and join the fun!

Multi-Sport Conditioning

Multi-sport conditioning is a self-paced class that welcomes all ages and abilities. It combines exercises from multiple sports, creating the opportunity to learn and hone skills in a fun and encouraging environment. This boredom-buster program brings you something different each week. Whether you want to maintain fitness, continue off-season training, or seek the first race entry, this class is for you!

Wellness Services

Youth Wellness Orientation

All YMCA members, age 12-13, must complete this orientation class to use the Dunigan wellness center.  Youth ages, 10-13, must complete this orientation class to use the Personal Fitness Center at the Downtown Branch.  This orientation will provide information such as proper use of equipment, safety, and how exercise effects the body.  The participant  will also learn how to set up a fitness program and use the cardiovascular and weight training equipment with proper technique.  Sign up for this program at the Wellness desk.

Fitness Assessments

A certified Personal Trainer performs baseline measurements from which your progress can be tracked. Fitness Assessments include body weight, height, blood pressure, resting heart rate, body composition, cardiovascular fitness, flexibility, muscular fitness, and range of motion. We establish a plan to move you forward toward improved health, fitness, and performance goals.

Nutritional Counseling

Meeting one-on-one with our Registered Dietitian will help hold you accountable and provide you with face to face encouragement and support you need.  Sessions will include an assessment of current nutrition status, education and counseling for a healthier lifestyle.

Personal Training

Every journey begins with the first step!  Weight loss, body toning, sport-specific training, injury prevention, post rehabilitation are just some of the goals we can help you achieve.  We are here for you to give you the extra motivation and guidance you need.  Our certified Personal Trainers can help re-energize you to reach your goals, keeping you on the right track to a healthier you!