YMCA Program Descriptions and Schedules
Booking is required for some group fitness classes. Members can register through the Captivate app, online portal, in-person or by calling your YMCA centre’s Welcome Desk.
Group Fitness Descriptions
Ball Fit
Use the stability ball to improve balance, flexibility and muscular endurance.
Barre
A workout technique inspired by elements of ballet, yoga, and Pilates. It focuses on low-impact, high-intensity movements designed to strengthen your body in ways that few other workouts can.
Boot Camp
An intense mix of aerobic, strength training and speed elements within each class session. One boot camp workout might stress body weight exercises (calisthenics) while another stresses military-style drills.
Bars and Plates
A muscle conditioning class using a barbell and weighted plates. Weights are adjusted during class to provide appropriate resistance for various muscle groups. This class can take your strength and endurance training to new levels.
Cardio Core
A challenging mix of intense, dynamic core stabilizing exercises using planks, light weights and cardio moves.
Circuit Training
This class is a group based circuit training program, focusing on proper execution of various lifts while minimizing rest time. The main goals of the class are to develop cardiovascular health, promote muscle tone and endurance, and improve body composition.
Core Balance
This class focuses on building core strength and balance by strengthening and toning the abs, obliques, lower back, and glutes, using a combination of body weight exercises and hand weights. This is a well-rounded workout for all fitness levels. The overall focus is on building good form and a strong core to make everything from everyday life to your favorite sports better.
Core Fit
Strengthen your core through ab, lower back and glute exercises.
Functional Fitness
Strengthen the body to help prevent health problems which occur with aging. Train your body so everyday tasks are performed with ease.
Pickleball
Pickleball is a paddleball sport that combines elements of badminton, table tennis, and tennis. Two or four players.
NEW! Step & Tone
This class alternates segments of choreographed step cardio with strength training, for a full body workout.
Yoga
Enjoy a combination of both physical challenge and relaxation. Promotes flexibility, core strength and balance. Suitable for beginner and intermediate levels. Please bring your own yoga mat, straps, blocks, etc.
Yoga Pilates Fusion
A combination of mindful movements and relaxation, while promoting flexibility, strength and balance. Please bring your own yoga mat, straps, blocks, etc.
Body Blast
Muscle toning and conditioning exercises using free weights, body weight, and other fitness equipment.
Cycle Fit / Cycle Express
A challenging, dynamic and fun class that incorporates various drills on a stationary bike.
Forever Fit
This class will take you through gentle movements to music that will improve your strength and flexibility while giving you a gentle cardiovascular workout.
Handball
Four-wall handball may be played by two, three or four players. The objective is to win each rally by serving or returning the ball so the opponent is unable to keep the ball in play. The ball is hit and kept in play with either hand or fist. A rally is won when one player is unable to return the opponent’s shot to the front wall before it touches the floor twice, or when a player returns the ball so that it hits the floor before striking the front wall.
HIIT
HIIT (high-intensity interval training) gets and keeps your heart rate up through quick, intense bursts of exercvise, followed by short, sometimes active, recovery periods. Please clean your equipment before and after use.
International Dance
This class will carry you around the world while you learn line dances from various regions, such as Africa, Jamaica, Caribbean, and Latin America.
Learn to Lift
This program is a fundamental guide to weight training. It is delivered by a certified YMCA Personal Trainer or Group Strength Instructor. It runs for 6 weeks at a time, one class per week, one hour per class. By the end of the program, you should feel comfortable using any piece of strength equipment at the YMCA.
Kettlebell
Kettlebell training develops strength, flexibility, core control and stamina. Try Kettle bell and watch your energy and your body transform!
Karate
This martial art contributes to physical well-being through learning a variety of blocks, stances, safety drills and more.
Adult Learn to Run
Registration required.
PiYo® LIVE
PiYo® LIVE is an energizing full body workout inspired by yoga and Pilates. The music, and your heart, will be pumping as you go through high-intensity sequences of low-impact moves. Challenge your strength, flexibility, and balance all while relying only on your own body weight.
Pilates
A method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance.
Zumba®
An exciting, high energy class which uses a combination of dance and aerobics that incorporates salsa, samba, mambo and even belly dancing moves.
Personal Training
To purchase, visit the Online Portal or call the Welcome Desk and we’ll set you up with one of our certified YMCA personal trainers.
Ches Penney Family YMCA Personal Training
Beginner Exercise Program
The Beginner Exercise Program is an exercise and coaching program that is free with your membership. The Beginner Exercise Program is designed to support your fitness experience at your YMCA and can be completed in 50-minutes or less. With every Beginner Exercise Program, you will receive a printable workout card created by a YMCA certified coach. We can also do appointments by phone and Zoom.
Youth Beginner Exercise Program
Youth Beginner Exercise Program is designed to give youth ages 12-15 a foundation in resistance and cardio training. Members will learn how to use the conditioning centre in a safe and smart way. Call to book.
Child, Youth & Family Program Descriptions
Active Kids
A fun filled environment that keeps children (3-5) active. Parent supervised. Participants remain socially distanced for maximum safety. Equipment supplied.
After Day Play
School age children (5-11 years) participate in games and play in the youth room and gym at the YMCA. Must have an active membership. Registration required. Additional fees apply.
Badminton
Badminton is a racquet sport played using racquets to hit a shuttlecock across a net. Staff supervised.
Basketball Skills
Develop passing, dribbling, and many other skills. Build on the fundamentals of good sportsmanship in a fun-filled environment. No experience necessary. Indoor footwear required. Staff supervised. Participants bring their own basketball and remain socially distanced for maximum safety. Registration required.
Cardio Drumming
A fun activity that keeps kids (6-8) active while drumming to the beat! Staff supervised.
Creative Crafts
Fun activities for kids (ages 5-9) with DIY crafts to let their creativity shine! Staff supervised. Registration required.
Indoor Playground
A fun filled environment that keeps children active. Equipment will be set up in stations for children ages 8 and under to use. Parent/guardian supervision required. No registration required.
Handball
Four-wall handball may be played by two, three or four players. The objective is to win each rally by serving or returning the ball so the opponent is unable to keep the ball in play. The ball is hit and kept in play with either hand or fist. A rally is won when one player is unable to return the opponent’s shot to the front wall before it touches the floor twice, or when a player returns the ball so that it hits the floor before striking the front wall. Staff supervised program for children ages 7+ (Beg, Int/Adv) Registration required.
Karate Kata
Staff supervised program for children ages 5-7 and 8+. Registration required.
Track/Stroller Time
Walk, run or sprint on our cushioned sport flooring track while pushing your little one in a stroller. For safety reasons, children are required to be properly secured into the stroller at all times. Parent/guardian supervision required.
Youth Beginner Exercise Program
Designed to give youth ages 12-15 a foundation in resistance and cardio training. Members will learn how to use the conditioning centre in a safe and smart way. Book your appointments at the MSS Welcome Desk.
Youth Learn to Lift
A fundamental guide to weight training, the basics of weight training practices and programs. Drop In.
Youth Pickleball
A fun introduction to the game of pickleball. Net will be set up with balls and racquets provided. Singles or doubles. Drop in.
Badminton Beginner (6-12)
A fun introduction to the game of badminton.Badminton is a racquet sport using racquets to hit a shuttlecock over the net to the opposing player’s side. Singles or doubles. Equipment provided. Staff supervised. Registration required.
Bouncer/Ball Hockey Birthday Party Rental
Equipment provided. Parent supervised, staff available to assist. Indoor footwear required.
Dance
A program for children interested in learning the basics of different dance styles in a fun and welcoming environment. No special equipment or attire required.
Child Minding
Child Minding is available in a program room for up to 90 minutes for family membership holders. Parents/guardians must remain in the facility. Registration can be made up to 72 hours in advance online, in person or by phone.
Ages: Marystown YMCA – 0-9 years; Ches Penney Family YMCA – 0-6 years; Central Labrador YMCA – 0-6 years
Family Gym & Swim
Enjoy gym activities before making a splash in the pool! Fun for the whole family.
Floor Hockey
Floor hockey is a family of indoor hockey games, usually in the style of ice hockey, that are played on flat floor surfaces, such as a basketball court.
Intramural Sports
Recreational sports organized to be played between teams made up only from participants in attendance.
Pickleball
Pickleball is a paddleball sport that combines elements of badminton, table tennis, and tennis. Two to four players, singles or doubles. Equipment provided. Staff supervised. Registration required.
Soccer
A game played by two teams with a round ball that may not be touched with the hands or arms during play except by the goalkeepers. The object of the game is to score goals by kicking or heading the ball into the opponents’ goal.
Storytime
A Storytime for children featuring stories and puppets, encouraging a love for books and reading.
Stroller Fit
A baby-friendly class for parent’s/guardians of every fitness level! Ages 0-2 yrs.
Track Time
Walk, run or sprint on our cushioned sport flooring track. Parent/guardian supervision required.
Y Cinema
Kid friendly movies sure to keep them entertained. For ages 3-5. Staff supervised. Registration required.
Aquatics
Swim Lessons
Register for Swim Lessons today by phone or in-person at the Welcome Desk. Please visit Swimming Lessons for more details on YMCA swimming lessons.
Progress cards are available electronically upon request. Parents / caregivers are welcome to discuss their child’s progress with their instructors or the deck lead.
Contacts:
Ches Penney Family YMCA – aquatics@nl.ymca.ca
Marystown YMCA – deidre.ryan@nl.ymca.ca
Central Labrador YMCA – zachary.garland@nl.ymca.ca
Private Swim Lessons
Private lessons are available to member for an additional fee $125+HST for five lessons. Available for registration online, by phone or in-person at the Welcome Desk. A maximum of three people may be booked into a four lesson-block at no additional charge.
Cost: $125 (+HST) for five 30-minute lessons
Aquatic Program Descriptions
Adult Swim Lessons
Learn to swim or refine techniques. Drop in classes.
Aqua Fit
A challenging water workout, fit for everyone, especially those with joint ailments or injuries. The class begins with a gentle warm-up in the pool’s 79-85 degree water. From there, you’ll ease into the exercises using your own body weight and water resistance dumbbells.
Aqua Fit Parent & Tot
All are welcome! Bring along your little one for an Aqua Fit class of cardiovascular training, toning and stretching. Child accompaniment optional.
Aqua Zumba®
Those looking to make a splash by adding a low-impact, high-energy aquatic exercise to their fitness routine.
Dash & Splash
Join us for fun games and activities on the track or in the gym before a dip in the pool. Staff supervised.
Female Only Swim
Participation on a first-come, first-served basis. During these times, the Aquatics Centre is open to children age six and under, self-identified females, and individuals who are non-binary. These swims aim to optimize participation, reduce barriers to being active, and foster cultural and religious inclusivity. Lifeguards on duty will be self-identified females.
Jr. Lifeguard Club (10-14)
The Lifeguard Club is a chance to build a network of like-minded individuals with a passion for skill development and knowledge within the lifesaving community. Staff supervised.
Play Pool Open Swim
Participation on a first-come, first-served basis.
Calm Waters
Calm Waters is a sensory-friendly swimming experience. During this time music will not be played and the water slide (Marystown YMCA) will be closed. All swimmers will be asked to keep personal noise levels to a minimum. Pool supervision guidelines apply.
Family Learn to Swim
Bring your family for swim lessons.
Lane Swim
Participation on a first come, first served basis. Up to 3 swimmers per lane.
Main Pool Open Swim
Participation on a first-come, first-served basis.
Mobility
Aqua mobility program designed for gentle movement in the water for people with mobility issues.
Parent & Tot Swim Lessons
Enjoy 30 minutes in the pool with your little one developing basic swim skills. For ages 0-4 years.
Skills & Drills
An eight week registered swim program for Star 3+. This program allows you to build and improve your swimming skills along with stroke techniques.
Steam Room
10-minute maximum.
Whirlpool
Time limit of 10 minutes per person, if others are waiting to enter.
Advanced Aquatics Certifications
We are accepting an interest list for all aquatic leadership courses. Clink the links below for your location or contact the email address listed for more information.
Ches Penney Family YMCA Courses and Workshops Contact – aquatics@nl.ymca.ca
Marystown YMCA Courses and Workshops Contact – deidre.ryan@nl.ymca.ca
Central Labrador YMCA Courses and Workshops Contact – zachary.garland@nl.ymca.ca
Bronze Star
Develops swimming proficiency, lifesaving skill and personal fitness. Candidates refine their stroke mechanics, acquire self-rescue skills, and apply fitness principles in training workouts. Bronze Star is excellent preparation for success in Bronze Medallion and provides a fun introduction to lifesaving sport.
Bronze Medallion
Judgement, knowledge, skill and fitness- the four components of water rescue, for the basis of the bronze medallion training.
Bronze Medallion & Emergency First Aid
Challenges the candidate both mentally and physically. Judgement, knowledge, skill and fitness – the four components of water rescue – form the basis of Bronze Medallion Training. Candidates acquire the assessment and problem-solving skills necessary to make good decisions in, on and around the water. Bronze medallion is a prerequisite for assistant lifeguard training in Bronze Cross.
Steps To Becoming A Lifeguard
1
Bronze Medallion
Prerequisites:
Age 13 or Bronze Star
2
Emergency First Aid
Prerequisites:
None
3
Bronze Cross
Prerequisites:
Bronze Medallion and Emergency First Aid
4
Standard First Aid
Prerequisites:
None
5
National Lifeguard
Prerequisites:
Age 16, Bronze Cross, and Standard First Aid
Additional Ways To Get Involved
Bronze Star
Recommended For:
Age 11-13. People interested in preparing for the Bronze Medallion
Junior Lifeguard
Recommended For:
Age 9-12. People interested in having fun with a variety of lifeguarding and aquatic related skills.
YMCA Assistant Swim Instructor/Swim Instructor
Recommended For:
People interested in teaching swim lessons
Prerequisites:
YASI: Age 13, Bronze Medallion, and Emergency First Aid
YSI: Age 16, Bronze Cross, and Standard First Aid