Health, Well-Being & Fitness - YMCA of Southwestern Indiana
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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.

AquaNatal »

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.

LOCATION:
DAYS:
TIME:
FEES*:
Downtown
M, W, F
1:30-2:15 PM
FREE (YM) / $54 (NM)
Dunigan
M, W, F
9:45 – 10:30 AM
FREE (YM) / $54 (NM)
Dunigan
M, W, F
11:00-11:45 AM
FREE (YM) / $37 (NM)

Hydroriders »

Hydroriders are user-friendly, in-water cycling bikes that are perfect for any skill level. These biking-in-the-water classes mix the cardio and lower-body conditioning of spin with the gentle-on-the-joints resistance of the water. The classuses stationary bikes in the pool to place riders in waist-to-chest water while pedaling away. Member should reserve a bike at the front desk of the Downtown YMCA 24 hours in advance of class. Call 812-423-9622 or stop by the front desk to make your reservation.

LOCATION:
DAYS:
TIME:
FEES*:
Downtown
Tu
6:00 – 6:45 AM
FREE (YM)
Downtown
W
12:10 – 12:50 PM
FREE (YM)
Downtown

Downtown

Th
Th
6:00 – 6:45 AM
5:30 – 6:00 PM
FREE (YM)
FREE (YM)
Downtown
Sa
8:30 – 9:15 AM
FREE (YM)

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.

Athletic Stretch »

For all fitness levels; This class is designed to help all athletes (runners, cyclists, weight lifters, etc) improve their flexibility, balance, joint mobility & breath awareness. Yoga props are used to release tight muscles and to assist in deepening the poses.

Baby-n-Me Yoga »

For all fitness levels; This class is designed for Mommy and baby, ages 6 weeks to active crawler, and will focus on posture and breathing techniques for Mom, where special attention is given to the strengthening and realignment of your body, focusing on your shoulders and back. During the class, you have the option; either your baby can be in their stroller/car seat, close to you on the mat, or can participate in the movements.

Barre Body »

For all fitness levels; Tighten and tone your whole body without adding levels bulk in this dance-inspired fusion of Pilates, dance, cardio-sculpting and Yoga. Structured, easy-to-follow, Routine set to upbeat music. No dance experience needed.

Body Attack »

Intermediate-Advanced/High Intensity; A high-energy class that combines athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats burning up to 730 calories and leaving you with a sense of achievement. We also have 30 & 45 min condensed high-intensity versions. Great for when you are short on time but not short on energy!

Body Combat »

Intermediate-Advanced/High Intensity; A high-energy, non-contact, martial arts inspired workout with no complex moves to master. You’ll punch and kick your way to fitness, burning up to 740 calories along the way. You’ll relieve stress, have a blast, and feel like a champ. Classes offered in 55, 45, and 30 minute workouts.

Body Pump »

Intermediate-Advanced; For anyone looking to get lean toned and fit-fast. This strength training class uses the barbell and classic weights like dumbbells to work all the major muscle groups. You will use lighter weights and do more reps, achieving lean muscles instead of bulky muscles and by the end of the class will feel challenged, yet accomplished. 30 or 45 minute express options are available for those of you short on time but not short on energy. For ages 14 & up.

Body Step »

Intermediate-Advanced; An energizing, full-body workout with sing a long music and great moves. This class caters to all fitness levels and you can increase or decrease the intensity of the workout by raising or lowering your height of your step.

Born to Move »

For all fitness levels; Participants will learn moves from dance, martial arts and Yoga. It includes fun music and games to keep things interesting while developing fitness skills. The instructor will adapt their approach to match participant mood and energy levels so everyone leaves class feeling great. For kids ages 6-12!

Boxing Fitness »

Intermediate-Advanced;This class combines basic boxing fundamentals, plyometric exercises and HIIT that has both physical and mental benefits. You will build cardio endurance, burn calories, and gain self-confidence in this unique and challenging fitness class. We will keep boredom at bay in this boot camp style class, working through stations in small groups. Equipment is provided but you are welcome to bring your own. *Kids Boxing Fitness for ages 6-12.

Cancer Thrivers »

Beginner; A program for cancer survivors. In the fight against cancer, we believe unity is strength, knowledge is power and attitude is everything. This class focuses on continued safe implementation of exercise for cancer survivors including: strength, balance, and overall cardiovascular health.

Chair Yoga »

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

CXWORX™ »

Intermediate-Advanced; This 30-minute workout uses resistance tubes and weights to work every part of your core-upper and lower abs, oblique’s and the upper and lower back as well as your butt and shoulders. This is a great compliment class too any cardio program. Participants see and feel results in their mid-section after just a few classes! It’s a challenging class, but instructors will provide options to decrease intensity.

Cycle »

For all fitness levels; This class offers great cardio benefits with no impact on the joints. Your instructor will lead you on a ride through fast, flat roads, rolling hills and long, slow climbs. 30, 45 and 60 minute classes are available. Members must pick up a class pass no more than 30 minutes prior to class time.

Hot Yoga »

For all fitness levels; This, all levels class will guide participants through the basic Hot Yoga poses. It is intended to meet the needs of beginners all the way to advanced students. Like all yoga classes, it is designed to help build strength, balance, flexibility, focus and good posture.

Kids Boot Camp »

For all fitness levels (ages 6-12); Drill oriented class designed to challenge with Cross-Fit inspired exercises, relay races, obstacle courses, fitness challenges and more!

Kids Boxing Fitness »

For all fitness levels; Learn the art of boxing, build cardio endurance and self-confidence in this uniquely challenging fitness class. 45 or 60 minute options. For kids ages 6-12.

Kids Fitness & Dance »

For all fitness levels (ages 6-12); Perfect for our younger Zumba® fans! Kids get the chance to be active and jam out to their favorite music. Classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps; add games and activities into the class structure.

Kids Yoga »

For all fitness levels; 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.

Pilates »

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

PiYo Live »

For all fitness levels; A combination of the best Pilates and Yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training-all at once. PiYo packs it all into each workout so you can build lean muscle mass-as you’re burning crazy calories.

Power Cardio »

Intermediate-Advanced/High Intensity; An intense cardio interval class that uses a variety of equipment. Be prepared to sweat!

Power Yoga »

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

Prenatal Yoga »

For all fitness levels; Relax, stretch, breathe, and reduce stress in this Yoga class designed specifically for mothers-to-be. Pre-registration and a Doctors release is required – Free for members, Non-Members ($) Please see session and registration dates for more information on when you can join this class!

RPM Cycle »

Beginner-Advanced; 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. 30, 45 and 60 minute options are available. Members must pick up a class pass no more than 30 minutes prior to class time.

Sh’Bam TM »

For all fitness levels; Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let your inner star – even if you’re dance challenged.

ShockWave »

Intermediate-Advanced/High Intensity; Dubbed by the media as “the most efficient total body workout in the world”, ShockWave is extreme cross-training at it’s best! This circuit challenge utilizes a specially designed WaterRower machine to provide short-burst, high-intensity, calorie-torching intervals along with functional strength and sculpting stations designed to target and chisel the legs, the core and the arms. You will find yourself working harder than you ever imagined because of the camaraderie, friendly team competition and motivation designed to push you to your max effort and provide extreme results.  For ages 14 & up!

SilverSneakers®  Classic »

For all fitness levels; This low impact cardio class is performed mostly from a seated position and alternates between low impact choreographed moves, balance and strength work using resistance tubes and light dumbbells. Exercises are performed that mimic everyday movements and will help increase mobility and strength in the major joints and muscles.

SilverSneakers® Cardio Circuit »

For all fitness levels; This low impact cardio class is presented in a circuit format that alternates between low impact choreographed
moves, balance and strength work using resistance tubes and light
dumbbells. The cardio and balance portions of the class is performed standing, but strength exercises may be done standing or seated in a chair. On the floor work may be offered as an option at the end of class.

Total Body Fitness »

For all fitness levels; Sweat to classic songs in this total body aerobics and toning class.

Total Strength »

For all fitness levels; A total-body strength training workout using a variety of equipment.

TRX Group Suspension Training »

Intermediate; All Styles of TRX® deliver a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance and benefits people of all fitness levels. Preregistration is required – Free for members, Non-Members ($) Please see session and registration dates for more information on when you can join this class!

Virtual Cycle »

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

Warm Yoga »

For all fitness levels; Active, flowing movement linked to breath, followed by exquisite, restful and restorative practices – all set to music in a room set at a warm 85°.

Yoga »

For all fitness levels; All styles of Yoga classes at the Y focus on fitness and using Yoga as a form of exercise. We emphasize flexibility, coordination, posture, balance, and relaxation without chanting, meditation, or non-Christian religious connotations. Hot and Warm Yoga classes are for Y MEMBERS ONLY and members must pick up a class pass no more than 30 minutes prior to class time. HOT & WARM YOGA for ages 14 & up

Zumba® »

For all fitness levels; The class that started the dance-fitness revolution and changed the way we look at a “workout” forever. It’s fun, effective and best of all? Made for everyone!

Zumba Kids® »

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

ActivTrax

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

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!

LOCATION:SESSION:
DAYS:
TIME:
FEES*:
DowntownOct 23 – Dec 10
W
6:30PM – 8:30PM
$50 (YM) / $100 (NM)
DowntownOct 23 – Dec 10
Su
4:00PM – 6:00PM
$50 (YM) / $100 (NM)

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.

LOCATION:
DAYS:
TIME:
FEES*:
Downtown
Th
6:30-7:30 PM
FREE
Downtown
1st & 3rd Sat each month
10:00-11:00 AM
FREE
Dunigan
W
6:30-7:30 PM
FREE
Dunigan
2nd & 4th Sat each month
10:00-11:00 AM
FREE

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.

LOCATION:
TIME:
FEES*:
Downtown
& Dunigan
By Appt
$40 per hour (YM) / $80 per hour (NM)
*Reduced rates exclusively for (YM) purchasing
6 hrs or more $228 (6 hrs) / $324 (9 hrs)

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!

LOCATION:
TIME:
FEES*:
Downtown
& Dunigan
By Appt
$40 per hour (YM) / $80 per hour (NM)
*Reduced rates exclusively for (YM) purchasing
8 hrs or more $304 (8 hrs) / $576 (16 hrs) /
$816 (24 hrs)