Cardio and Strength

Cardio Strength Interior

At the Y, there are many cardio and strength training options available including use of our state-of-the-art equipment in our Lifestyle Centers, group exercise classes and customized training with our nationally certified Personal Trainers.

Schedules Group Ex Button

Cardio and Strength Classes 

Each week, the Y offers 100s of FREE group exercise classes at our four locations. These cardio and strength classes are included with your Y membership unless otherwise indicated (also view our Water Classes)! See our Schedules or download our Mobile App for class days and times.


Active Together ages 14+

Activate Your Life in only one hour! Active Together gives you all the training you need - cardio, strength, balance, and flexibility - in just one hour. Get stronger and healthier with inspiring music, adjustable dumbbells, weight plates, body weight, and simple athletic movements. Express class offered (30 minutes).


Balance & Flex Together ages 14+

Balance & Flex Together will grow you longer and stronger with an invigorating 60-minute mind-body workout. It incorporates yoga and Pilates fundamentals with athletic training for balance, mobility, flexibility, and core. Emotive music drives the experience as you breathe and sweat through this full-body fitness journey. Express class offered (30 minutes).


Cardio Kickboxing  ages 14+

An exciting 45 - 60 minute, high energy workout using the fundamentals of boxing. Includes shadow boxing, kicks and blocks, jumping rope, coordination skills and upper body muscle toning - all to "hard hitting" music!


Cardio Strength Interval  ages 14+

This 45 - 60 minute class will give you a total body workout combining a variety of training techniques including Tabata Training (30 second bursts), HIIT (High Intensity Interval Training), and Circuit Training (using stations). Each class follows an interval format incorporating both Cardio and Strength exercises designed for any level; using a variety of equipment you can expect a different workout each time. Low impact and higher intensity options will be provided throughout class to ensure each participant achieves their ideal workout goals.


Core Focus Together  ages 14+

Train like an athlete in 30-action packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and help strengthen your abs. Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform - all to challenge you like never before.


Cycle 30 Together  ages 14+

Gets you moving and feel better in only 30 minutes with a cardio workout that's as easy as riding a bike. Inspiring music and motivating coaching will get you to burn calories, improve muscular endurance, and building cardio fitness. Minimum height requirement of 4’ 10”.


Cycle Together  ages 14+

Cycle Together is a huge calorie burner. It's a 60 minute cycling experience brought indoors. Chase the pack, spin the flats, climb mountains, and sprint to the finish. Feel the thrill of energetic benefits of interval training. Minimum height requirement of 4’ 10”.


Cycling & Core  ages 14+

Work. Sweat. Burn. This 60-minute class offers 30 minutes of Indoor Cycling combined with 30 minutes of mat core work; providing participants with a unique workout that maximizes overall cardio and core endurance.


Defend Together  ages 14+

Defend Together is a gripping hour that burns a ton of calories and builds total body strength. Tap into the newest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness. This workout combines cutting edge moves with thrilling music. Express class offered (30 minutes).


Family Circuit  ages 6+ 

Fitness is a family affair at the Y! This 30-minute class follows an interval format incorporating both cardio and strength exercises using stations. Designed for any level you and your child can get the ultimate experience; using a variety of equipment you can expect a different workout each time. Low impact and higher intensity options will be provided throughout class to ensure each participant achieves their ideal workout goals. Ages 6-13 must be accompanied by Parent/Adult.  


ForeverWell Cardio Strength  ages 14+ 

The perfect mix of standing strength and cardio exercises to give a well-rounded, full body, workout with no impact on joints.


ForeverWell Chair Strength  ages 14+

A class focused on strength training designed to increase muscular strength/endurance, range of movement and activities for daily living. A chair is used for seated and/or standing support.


ForeverWell Chair Yoga  ages 14+

Safely perform a variety of yoga poses designed to increase flexibility, balance & range of movement with chair support. Restorative breathing & relaxation.


ForeverWell Line Dancing  ages 14+

Dance to choreographed routines in a fun social setting without a dance partner.

ForeverWell Intro to Line Dancing also offered. This class is for the beginner; those who have taken little or no previous line dancing classes. An introduction to the various steps will be taught and you will learn simple line dances to grow your ability.


Group Blast  ages 14+ 

An athletic training class that works both cardio and muscular endurance using drills like running, sports training (Basketball, Volleyball), squats, lunges, and more! You’ll work up sweat all while improving performance on daily activities, it’s a win/win for all fitness levels. Express class offered (30 minutes).


Performance Cycling

Get your heart pumping with an interval style workout on our stationary bikes. This class will focus on both cardio and strength with sprints, speed drills, endurance rides, and hills using a variety of gears. Class is lead through motivating music and set towards any level of exerciser; from beginner to advanced cyclist. Minimum height requirement of 4’ 10”.


R.I.P.P.E.D.  ages 14+

The One Stop Body Shock is a fitness program that encompasses all aspects of physical fitness: Resistance, Interval, Power, Plyometric, Endurance and Diet. R.I.P.P.E.D. is designed for all fitness levels, allowing a gym novice and trained athlete to both feel an intense full body workout.


Stability & Mobility Training  ages 14+

This 45-minute class that focuses on stability and mobility exercises as a part of a functional fitness training regimen. Incorporates joint movements including shoulders, hips, as well as knees and ankles with a strong focus on improving balance and stretching major muscle groups. This class includes three sections of exercises: Functional warm-up to increase the blood flow, warm up and engage muscles. The majority of class is spent on a series of stability and mobility moves. Final section will be about flexibility.


Step  ages 14+ 

Step up to improved aerobic conditioning in 45 minutes that's fun and challenging. New patterns and exciting moves keep you motivated.


Step by Zumba®  ages 14+

This 45-minute class gives participants an awesome toning and strengthening experience that combines the power of STEP aerobics with the fun, fitness-party that only Zumba can bring to the exercise studio. Perfect for those that are looking for a new cardio option and wanting to feel the burn of a whole body workout!


Strength Interval  ages 14+

This 30-minute total body strength workout will enhance the shape and definition of your muscles. Each class follows an interval format designed for any level to increase metabolism and caloric burn. Using a variety of equipment, you can expect a different workout each time. Low-impact and higher intensity options will be provided throughout class to ensure each participant achieves their ideal workout goals.


Strength Train Together  ages 14+

Strength Train Together will blast all your muscles in 60 minutes with a high-rep weight training workout. Using as adjustable barbell, weight plates, and body weight, this workout combines squats, lunges, presses, and curls with funtional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best. Express class offered (30 minutes).


Zumba®  ages 14+ 

Zumba® is a 45 - 60-minute class that combines high energy and motivating Latin and international music with unique moves that are fun and easy to do. Ditch the workout, join the party!


Fitness Videos

Strength Training Equipment Demonstrations - Looking to take that initative and get back into a regular routine of exercise but feeling nervous about how to get started? While nothing can replace the one-on-one feel of a Wellness Appointment or Personal Training, these short clips can help you navigate your way around without the stress of the unknown. Want a little something more advanced? Looking for a specific program? Need someone to hold you accountable? We are here for you!

  • Tricep Extenstion
    Perform this simple and isolated exercise to work the triceps (back of the arms).
  • Shoulder Press
    Want sculpted shoulders? One adjustment and you are on your way to a lean machine!
  • Row
    Focus on those back muscles for an effective easy to remember movement.
  • Chest Press
    Build those chest muscles with a simple pushing exercise. Superhero here we come!
  • Bicep Curl
    Biceps are not just for the beach anymore! Tackle this muscle with a simple exercise.
  • Leg Press
    A great overall lower body workout performed with one simple machine!
  • Leg Extension
    Build powerful quadriceps (top of the leg) with this simple exercise.
  • Leg Curl
    Worked your quadriceps? Now work the hamstrings with this movement.
  • Cardio Demo
    Get the heart and lungs pumping with a little cardiovascular exercise.

Printable Resources

Workout Log (pdf) The same workout log that our trainers and coaches use!