YMCA of Lincoln, Nebraska

YMCA of Lincoln, Nebraska

 
 
 
 

Group Exercise Classes

Group Exercise Classes

We have a group exercise class to meet every level, every schedule and every goal. Try a class today. Visit our Group Exercise Schedule and pick your preferred class and location. Need more help? Talk to our friendly Front Desk staff or join our Lincoln YMCA Group Exercise and Wellness Facebook Group.

Group Exercise Class Descriptions

Certain classes may be seasonal or may not always be available. Class locations, dates and times can be found on our Group Exercise Schedule. Your YMCA membership gives you access to ALL four locations!

Please see the Lincoln YMCA Youth Policy regarding minimum age requirements to attend adult group exercise classes.

Levels of Intensity

To help you determine which classes you would feel most comfortable in, we have ranked each class by intensity level and complexity of choreography. 
Complexity of Choreography: L-Low, M-Medium, H-High
Exercise Intensity:                  1-Low, 2-Medium, 3-High 

Vertical Tabs

Boot Camp
Boot Camp

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Boot Camp: You won’t find any dance moves in this high intensity, sweat-inducing workout. If you are up for the challenge, join us for conditioning drills, high intensity cardio and strengthening exercises. Modifications offered for beginning/intermediate. (L3)

Cardio & Dance
Cardio & Dance

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Cardio Aerobics: A little retro with '70s, '80s and '90s tunes, step and hi-lo intertwined with newest challenges in functional training and boot camp-style moves. Warm-up, sweat hard, have fun! (H3)

Cardio Fusion: Aerobic exercise with a martial arts flair. This class is full of jab/kick combinations mixed with a lot of cardio and boot camp-style exercises to ensure a high intensity workout. (M3)  See a video here >>

Cardi Yoga: For every body! A great mix of yoga positions and flows with intense interval training to get your heart pumping. Not your average yoga class, nor cardio class. This is the best of both worlds to leave you feeling amazing. (M3)

Kettlebell Kardio: Check out this new format and take your cardio workouts to the next level. Kettlebells will be used for many of the exercises and the focus will be on increasing your cardiovascular endurance. Some resistance and core training may be included. (M3)

MixxedFit®: A people-inspired dance fitness program that is a perfect blend of explosive dancing and bootcamp-inspired toning.This format combines music you'd hear at the on the radio or at the club with repetitive, easy-to-follow dance and toning moves. It's a perfect class for group fitness beginners, expert dancers and everyone in between. (H2)

ReFit: Cardio-dance fitness program designed to engage the body and soul, building endurance and community while engaging muscles. Exhilarating music and easy-to-learn movements designed for beginners as well as fitness enthusiasts. (M2)

Tabata: This high-intensity interval class will focus on cardio intervals, using the Tabata style of training. Each exercise consists of 20 seconds of work, followed by 10 seconds of rest. This class is sure to get your heart pumping! (L3)

Treadmill +: Meet us in the workout area for this motivating instructor-led workout on the cardio machines. Even if you prefer the bikes or ellipticals, you can still follow the workout. If you are short on time or feel your cardio machine workouts are stale, this is the class for you! (L2)

Walking Group: Join this group for a brisk walk outdoors to rejuvenate your spirit, mind and body. Enjoy the social and physical benefits of meeting with this group and being in motion. Instructor will provide walking route primarily outdoors and may include occasional strength training exercises. Bring a co-worker, neighbor, friend and get your walk on! (L1)

See ZUMBA dance-fitness classes in its own category below!

Core
Core

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Core & More: A class focused on strengthening the abdominals, back and gluteal muscles using a variety of equipment. (M2) See a video here >>

Cross Training
Cross Training

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Cross Training: Need to change up your workout routine?  A variety of exercise modalities that may include cycling, kickboxing, strength training, and agility drills will keep your body guessing what’s next on the Workout of the Day. Tackle a full body workout in this high-energy, calorie burning experience. (L3)

C-4 Explosion: Drop in for any part of the supervised time to use kettlebells, battle ropes, plyoboxes, pull-up/squat station, core training and more! This is a supervised yet unstructured class with workout stations provided for your strength and conditioning needs. Follow your own plan or try one of the provided workout plans designed by our Personal Trainers. (M3)

HIIT: High Intensity Interval Training is periods of intense exercise followed by short intervals of low intensity rest and recovery. This type of exercise is a proven way to increase calorie burn, boost cardiovascular response, increase resting metabolic rate and improve overall fitness. (L3)

Power C.S.I. (Cardio, Strength, Intervals): Challenge yourself with innovative full body strength exercises, core training and unique free-weight and body-weight resistance combinations between cardio intervals for an ultimate dynamic strength and total conditioning workout. (M3)

Power Hour: An hour of cardio and strength drills set up for those in need of an intense lunch-time workout. (M3)

STRONG by Zumba®: Combines high intensity interval training with the science of synced music motivation. In every class, music and moves sync in a way that pushes you past your perceived limits, to reach your fitness goals faster. (M3) 

Tabata Fusion: This high-intensity interval training class will focus on combinations of strength and cardio intervals using the Tabata style of training. Each exercise consists of 20 seconds of work followed by 10 seconds of rest. This class is a perfect fusion of strength and cardio to ensure that you get a full body workout. (L3)

Cycling
Cycling

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

This is an anaerobic and aerobic workout on indoor stationary bikes, that simulate outdoor bikes, in a class atmosphere. There is a limited number of bikes, so please arrive early to secure your bike. Please see the Lincoln YMCA Youth Policy regarding minimum age requirements to attend adult group exercise classes.

Cycling Fusion: This class consists of Group Cycling mixed with other formats. It's designed to burn calories and build muscles on and off the bike. Other formats may include yoga, strength, boot camp, core training or TRX to keep the heart rate up and muscles engaged. (L3)

Group Cycling: This is a great cardiovascular workout. Pedal through hill climbs, sprints and other challenging drills and exercises. This class is designed with three intensities (L1, L2, L3). Search the Group Exercise Calendar by intensity to find the classes that are right for you. See a video here >>

Fit For Life 50+
Fit For Life 50+

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Fit For Life - Chair Yoga: Improve balance and flexibility through yoga poses led with the assistance of a chair. Perfect for those who do not wish to get down on the ground, those with a lack of flexibility or those who struggle with balance. (50+)  (L1)

Fit for Life H2O: Perfect place to start an exercise program due to the no- or low-impact buoyancy factor that offers natural resistance in the water. (50+) (L1)

Fit For Life – Strength: Have fun and move to the music through a variety of seated chair exercises designed to increase muscular strength, range of movement and activity for daily living skills. Hand-held weights, tubing with handles and a ball are used for resistance. (50+) (L1)

Fit For Life – Stretch: A half-hour of seated chair and standing yoga-inspired moves that will benefit your spirit, mind & body. The exercises are designed to increase flexibility, balance and range of motion. Deep breathing and relaxation exercises are included to improve lung function, mental clarity…and your mood. Join us today! (50+) (L1)

Kettlebell
Kettlebell

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Kettlebell Kardio: Take your cardio workouts to the next level. Kettlebells will be used for many of the exercises, and the focus will be on increasing your cardiovascular endurance. Some resistance and core training may be included. (M3)

Kickboxing
Kickboxing

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Cardio Fusion: Aerobic exercise with a martial arts flair. This class is full of jab/kick combinations mixed with a lot of cardio and boot camp-style exercises to ensure a high intensity workout. (M3) See a video here >>

Kickboxing: Join us for a combination of a powerful upper-body workout of punches and lower-body explosion of kicks. Classes will include simple combinations and basic cardio moves to keep your heart pumping. Ending with a short abs and back section, this is a great cardio and strength workout! (M2)

Turbo Kick®: Turbo Kick is a combination of intense kickboxing moves as well as dance moves all perfectly choreographed to high energy and motivating music. It’s the ultimate cardiovascular challenge that’s a unique blend of intervals, strength/endurance training and a relaxing cool-down. Turbo Kick requires no previous kickboxing experience or equipment. (H2)

MS and Prevention
MS and Prevention

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

MS Group Exercise: A gentle workout for people with Multiple Sclerosis or other physical challenges, which is designed to maintain strength, flexibility and cardiovascular health. Assistance devices are welcome. The class is held in our Quick Fit Studio, a non-intimidating setting with machines that are easy to use and require very few adjustments. Class is led by an instructor who will take participants through exercises and machines, adapting to the individual needs of each person. This class is "drop-in" and free to our members. (L1)

Other disease Prevention and Management programs we offer for members include:

EnhanceFitness: A proven community-based senior fitness and arthritis management program. Its purpose is to help older adults become more active, energized, and empowered for independent living. (M1) *Registration required. See a video here >>

Delay the Disease: Uses cardiovascular, strength, balance and flexibility training to help you manage Parkinson’s symptoms and maintain your quality of life. This empowering program will help you improve your ease of movement, confidence and independence, at any age. (L1) *Registration required

LIVESTRONG at the YMCA®: An evidence-based 12-week program that helps adult cancer survivors reclaim their health and well-being after a cancer diagnosis. A supportive, certified instructor leads a small group through cardiovascular conditioning, strength training, balance, and flexibility exercises.  *Registration required

Pilates
Pilates

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Pilates: A unique method of body conditioning that focuses on core conditioning to strengthen the abdominals and lower back. Using slow, controlled movements, it strengthens and tones muscles, improves posture, provides flexibility and balance and unites body and mind. (L2) See a video here >>

PiYo: Yoga combines with Pilates to take you through a flow of easy-to-follow movements. Get all the benefits of both classes; core strength, flexibility and balance from one class! (M2) See a video here >>

Step
Step

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Combo: This class offers you the best of both worlds — hi/lo impact aerobics and step aerobics — to give you a fun-filled, energizing cardio workout for all fitness levels. 

Step: A high-energy, cardiovascular step workout with challenging choreography. The cardio portion will be followed by a muscle toning and strengthening section targeting all major muscle groups. (H1) See a video here >> 

Step Interval Training: Take Step to another level. Bursts of high intensity work alternated with periods of weights or low activity makes this a great class. Get the maximum calorie burn you can with this up-tempo class format. Great for achieving strength and cardiovascular endurance! (H3)

Step-Power: Put a little “umph” in your step workout with high intensity moves! You’ll have fun with the challenge and enjoy the invigorating feeling you get from these exciting moves. The cardio portion will be followed by a muscle toning and strengthening section targeting all major muscle groups. (H2)

ZUMBA® Step: Feel the burn, baby! Looking to strengthen and tone your legs and glutes? Step right up. A combination of the awesome toning and strengthening power of Step aerobics, with the fun fitness-party that Zumba® brings. Zumba® Step increases cardio and calorie burning, while adding moves that define and sculpt your core and legs. (H2)

Strength
Strength

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Power C.S.I. (Cardio, Strength, Intervals): Challenge yourself with innovative full body strength exercises, core training and unique free-weight and body-weight resistance combinations between cardio intervals for an ultimate dynamic strength and total conditioning workout. (M3)

Power Hour: An hour of cardio and strength drills set up for those in need of an intense lunchtime workout. (M3)

Power Pump: A motivating, challenging, strength training class set to music. Tone and strengthen your body in a fun class setting using high repetitions and low weight. (M2) See a video here >> 

Resistance Training: Strength training is an essential part of a healthy lifestyle. A variety of exercise equipment is used for total body strengthening. (M2) See a video here >>

Strength Express: A 30-minute strength-based class using dumbbells, body bars, and resistance bands. Perfect for those needing some resistance training in a short amount of time. (M2)

Strength Circuit: A strength training class focusing on low repetitions, heavier weight with a lot of variety to keep those muscles guessing what is coming next. Great for those wanting a challenge or a change in routine. (L3)

Tabata Strength: This class follows the Power Pump format of a full-body workout using high reps and low weights, but incorporates the added challenge and fun of Tabata-style interval training, alternating work and rest. (L3)

Tone & Stretch: YMCA Members can enjoy this time to de-stress through stretching exercises and toning up muscles using a variety of resistance tools and exercises. (L1)

TRX®
TRX®

Note: Not all classes are available all the time. Please see the Group Exercise Calendar for dates, times & instructors. There may be an extra fee with some TRX classes.  

TRX® Circuit Training: Time-based sets allow you to train on the TRX® Suspension Trainer at your own speed and intensity, incorporating cardio and recovery intervals through lower body, upper body, core and cardio. (H2) See a video here >> 

TRX Foundations: Kickstart your fitness program with this class that introduces the “new” student to the basic principles of TRX Suspension Training. You will learn the set-up and use of the TRX, along with correct body position, alignment and basic TRX movements. Emphasis will be on range of motion, functional movement, strength, balance, and stability. This class is fun and invigorating! All fitness levels welcome. (L1)

TRX Fusion: This class is the TRX Trainer’s choice! Be ready for TRX intervals combined with ground-based cardio drills and various sports-training tools such as the agility ladder or battle rope. We also introduce training tools challenging stability and core strength, such as the BOSU, exercise ball, kettlebells, medicine balls, and dumbbells.

Water
Water

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Water exercise is for everyone! Training in the pool is great for that everyday workout, cross-training, recovery days and injury recovery. This is the perfect place to start an exercise program or for those transitioning from a rehab or therapy program, pre- and post-natal exercise, and sports training. Each class incorporates a warm-up, cardiovascular work, muscle strengthening, stretching and cool down, with or without water equipment.

Proper swimwear is required, and a water bottle is recommended. Please shower before entering the pool.

Aqua Arthritis: Wonderful opportunity for people with mild arthritis, bursitis, knee problems, or muscle and joint stiffness. A majority of class takes place in the shallow end of the pool. Endorsed by the Arthritis Foundation Aquatic Program. (L1)
 
Aqua ZUMBA®: Known as the "ZUMBA® pool party," Aqua ZUMBA gives new meaning to the idea of an invigorating workout. Integrating the ZUMBA formula and philosophy with traditional aqua fitness disciplines, Aqua ZUMBA blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning, and exhilarating. (H2)
 
Fit for Life H2O: Perfect place to start an exercise program due to the no- or low-impact buoyancy factor that offers natural resistance from the water. (50+)  (L1)

Water Fit Combo: Maximize your cardio workouts and improve your strength in this class. Format will vary and may include shallow and/or deep end use. Aqua belts and resistance tools are used as needed for flotation assistance and building strength. (L3 or M2)

Water Fit Shallow: This class is performed in the shallow end of the pool. Format may include low-impact, high-intensity exercises or water walking, stretching and flexibility exercises designed to increase range of motion and reduce stress on joints. (L1 or M2 levels available) See a video here >>

Workout Express
Workout Express

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

HIIT Express: The same HIIT workout, but condensed into a 30-minute workout. Perfect for those who want to maximize their workout time.  (L3)

Strength Express: A 30-minute strength-based class using dumbbells, body bars and resistance bands. Perfect for those needing some resistance training in a short amount of time. (M2)

Yoga
Yoga

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates, times & instructors.

Cardi Yoga: For every body! A great mix of yoga positions and flows with intense interval training to get your heart pumping. Not your average yoga class, nor cardio class. This is the best of both worlds to leave you feeling amazing. (M3)

Meditation: Take a mental breather for a rejuvenating meditation practice that will help you reset your mind, reduce stress and increase focus and productivity. (L1)

PiYo: Yoga combines with Pilates to take you through a flow of easy-to-follow movements. Get all the benefits of both classes; core strength, flexibility and balance from one class! (M2) See a video here >>

Yoga: Free your spirit, calm your mind and stretch your body through a variety of styles. Practice motions to increase your strength, balance and flexibility, while focusing on form, breathing and serenity within yourself. (M2) See a video here >> 

ZUMBA
ZUMBA

Note: Not all classes are available all the time. Class times and instructors are subject to change. Please see the Group Exercise Calendar for exact dates and times.

Zumba®: Zumba fuses hypnotic Latin and international rhythms and easy-to-follow moves to create a dynamic dance-fitness program that will blow you away. We want you to work out, to love working out, to get hooked. Choreography varies by instructor. For all fitness levels! (H2) See a video here >>

Zumba® Step: Looking to feel the burn and strengthen and tone your legs and glutes? Step right up to the combination of awesome toning and strengthening power of Step aerobics, with the fun fitness-party that Zumba brings. (H3) 

Zumba® Toning: Love ZUMBA and looking for a little more? Zumba Toning combines Latin and international dance moves from ZUMBA with toning exercises to add a little more challenge to the dance party. (H2)

Aqua ZUMBA®: Known as the "Zumba pool party," Aqua Zumba gives new meaning to the idea of an invigorating workout. Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, Aqua Zumba blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning, and exhilarating. (H2)

STRONG by Zumba®: Combines high intensity interval training with the science of synced music motivation. In every class, music and moves sync in a way that pushes you past your perceived limits, to reach your fitness goals faster. (M3)