YMCA Program Descriptions and Schedules

Group Fitness Descriptions

Active for Life

Active For Life is a falls risk and prevention exercise program. This program offers exercise for strength and balance to reduce the risk of falls, and a place for social interaction.

Ball Fit

Use the stability ball to improve balance, flexibility and muscular endurance.

Body Blast

Muscle toning and conditioning exercises using free weights, body weight, and other fitness equipment.

Cardio Core

A challenging mix of intense, dynamic core stabilizing exercises using planks, light weights and cardio moves.

Core Blaster

Start your weekend right with this morning pick me up. Core Blaster will strengthen and tone your body to improve overall strength and burn those calories. Hard, fast, great exercise.

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.

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.


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.


Kettlebell training develops strength, flexibility, core control and stamina. Try Kettle bell and watch your energy and your body transform!


Pickleball is a paddleball sport that combines elements of badminton, table tennis, and tennis. Two or four players.

Pound Fitness

Pound ® is a full-body jam session that combines cardio, coordination, conditioning and core workout with the excitement and euphoria of drumming. Designed for all fitness levels. Pound provides the perfect atmosphere to let loose, get energized, tone up and rock out!

Strength Development Circuit

Build your base strength and overall fitness. Move through this circuit while focusing on fundamental lifting techniques, body strength, and compound muscle movements.


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.

Adult Smart Start

A smart introduction to the Central Labrador fitness facility for those looking to start their fitness journey. Learn about our equipment, studio room, turf, and how they can all serve your health.

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.

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.

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.

Cycle Fit / Cycle Express

A challenging, dynamic and fun class that incorporates various drills on a stationary bike.

Functional Fitness

Strengthen the body to help prevent health problems which occur with aging. Train your body so everyday tasks are performed with ease.


HIIT (high-intensity interval training) gets and keeps your heart rate up through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

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.


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.

Runners Workshop

Want to improve your running season? Join us in this runners workshop where we will learn easy to remember strength movements that you can do anywhere. Take this opportunity to step up that strength, and shorten those times.

Total Body Conditioning

Specific Muscle toning and conditioning exercises using free weights, stability balls and other fitness equipment


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

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

Marystown YMCA Personal Training

Central Labrador 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.

Conditioning Centre Guidelines:

  • Open to users 12 years +
  • Wipe down equipment after each use
  • Return equipment to proper storage area
  • 30 min maximum for cardio equipment
  • Allow others to use equipment while resting
  • Do not drop or bang equipment
  • Appropriate attire required
  • Headphones required when using electronic devices
  • Visit the Welcome Desk if you need assistance, or to report an issue

Child, Youth & Family Program Descriptions

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. Available in some locations from September to June.


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.

Cardio Drumming

A fun activity that keeps kids (6-8) active while drumming to the beat! Staff supervised.

Children’s Racquetball

Racquetball is a racquet sport similar to handball, it is played indoors on a four-walled court (or can be played outdoors). It is played using a stringed racquet and a hollow rubber ball. The racquetball badge program empowers members of all levels, from novice to experts, to enjoy playing racquetball through an inclusive and thoughtfully designed curriculum.

Family Boccia Ball

Learn and play the fun, interactive and inclusive game of Boccia Ball. Open to all abilities and skill levels. Boccia is a co-ed sport of control and accuracy, similar to curling or lawn bowling.

Family Pickleball

A paddleball sport combining elements of badminton, table tennis, and tennis. Two to four players, singles or doubles. Equipment provided.

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.

Rock Climbing

Ready to climb a wall? Come and try our Indoor Rock Climbing Wall.

Our climbing wall offers three various leveled climbing lanes to choose from. A staff member will assist and provide tips, safety practices, and help guide participants. Climber must be at least age 6+, min weight: 18kgs (40Lbs); Max weight: 136kgs (300lbs)

Youth Basketball Scrimmage

A fun interactive games of scrimmage basketball. Staff supervised.

Youth Pickleball

A fun introduction to the game of pickleball. Net will be set up with balls and racquets provided. Singles or doubles.


Badminton is a racquet sport played using racquets to hit a shuttlecock across a net. Staff supervised.

Bouncer/Ball Hockey Birthday Party Rental

Equipment provided. Parent supervised, staff available to assist. Indoor footwear 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 Basketball

A fun game of basketball building on good sportsmanship. Equipment provided. 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.


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).


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.


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.

Youth Learn to Lift

A fundamental guide to weight training, the basics of weight training practices and programs.

Youth Volleyball

Fun co-ed games of interval volleyball. All skill levels welcome to participate. Staff supervised.

a group of children playing basketball together in a gymnasium

NEW! Gym Rentals

Book online today! Click on your nearest YMCA below.

Ches Penney Family YMCA Rentals

Marystown YMCA Rentals

Central Labrador YMCA Rentals


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.


Ches Penney Family YMCA – laura.ings@nl.ymca.ca

Marystown YMCA – deidre.ryan@nl.ymca.ca

Central Labrador YMCA – adam.kelly@nl.ymca.ca

Private Swim Lessons

Private lessons are available in some centres to members 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.

Aqua Jog

Aqua jogging mimics the movement of jogging but without the impact. This class may take place in deep or shallow areas of the main pool.

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.

Deep Water Fitness

Water provides a safe environment to help you stay in shape. This class allows for lots of toning, cardiovascular training and stretching.

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.

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.

Parent & Tot Swim Lessons

Enjoy 30 minutes in the pool with your little one developing basic swim skills. For ages 0-2 years.

Play Pool Open Swim

Participation on a first-come, first-served basis.

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 Strength

Combining the benefits of water and resistant training. Learn weight lifting techniques to improve heart health, musculoskeletal and cardiovascular strength.

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.

Family Learn to Swim

Bring your family for swim lessons.

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.


Aqua mobility program designed for gentle movement in the water for people with mobility issues.

Steam Room

10-minute maximum.


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 – laura.ings@nl.ymca.ca

Marystown YMCA Courses and Workshops Contact – deidre.ryan@nl.ymca.ca

Central Labrador YMCA Courses and Workshops Contact – adam.kelly@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.

Bronze Cross

Begins the transition from lifesaving to lifeguarding and prepares candidates for responsibilities as assistant lifeguards. Candidates strengthen and expand their lifesaving skills and begin to apply the principles and techniques of active surveillance in aquatic facilities.

Steps To Becoming A Lifeguard


Bronze Medallion


Age 13 or Bronze Star


Emergency First Aid




Bronze Cross


Bronze Medallion and Emergency First Aid


Standard First Aid




National Lifeguard


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


YASI: Age 13, Bronze Medallion, and Emergency First Aid

YSI: Age 16, Bronze Cross, and Standard First Aid