Cardio Combination Classes
Cardio Strength: This class is designed to give you a great cardio conditioning and resistance training workout in your target
conditioning zone. Great for those who are new to group fitness or working with conditions that require low to moderate impact on the
body. Free weights, bands, and exercise balls will also be for used for strengthening exercises. No matter what level you are, this is
a great way to start your day!
G.R.U.N.T.: Work. Sweat. Achieve. Join us for 60 minutes of cardio, weights, and body-strength exercises guaranteed to challenge
and push you beyond your comfort levels.
Cycle & Sculpt: Curious about the cycling craze? Not ready to sit on a bike for 60 minutes? Then this class is for you. 30
minutes of spinning followed by a great upper body strength segments incorporating weights finishing with a quick abdominal workout
and a stretch.
Bosu Interval: Using the BOSU (Both Sides UP) we will be able to train both cardiovascular and muscular endurance (especially
the core muscles of the back and abdominals). While you're getting stronger and fit, you'll also be improving balance, coordination,
and body awareness.
Step & Sculpt: The perfect class if you want to give your body a challenge! This class utilizes the step for cardiovascular
training, then using resistance tools; we will work on sculpting the muscles. A great class for the intermediate to advanced stepper.
Movin' to the Music: A beginning class for the active adults who want to build a foundation for overall fitness. This class uses
traditional low impact aerobic moves to improve cardiovascular endurance. Strength, balance and flexibility components culminate this
class in an easy to follow format with modifications and options available to all participants.
Step Interval: Casco Bay YMCA has developed a sensation step class that incorporates intermediate step choreography with intervals
of plyometric exercises and hand weight segments. This class is perfect for everyone ranging from athletic individuals to seasoned
steppers Modifications are shown for people who desire less intensity and proper form is always emphasized by the instructor.
Each class follows the cardio/weight portion with crunches and proper cool-down.
Cycling Classes: Cycling (endurance and morning ride) is a group exercise class that utilizes special stationery bikes to
give the rider a more realistic feel of an outdoor bicycle. Classes are led by an instructor who guides the participants on a "ride".
Each participant can customize their "ride" to fit their individual needs and fitness level, since each rider is in the control of the
intensity level of his/her particular bike. The Casco Bay YMCA's cycling program brings the element of athletic training to people of
all ages and fitness levels and is NOT just a "hard-core" fitness program for the elite athletes. Instead, this efficient, high-energy
group exercise integrates music, camaraderie and visualization in a complete mind/body exercise routine. Participants use specially
designed bikes customized to fit your specific body type. Our cycling classes offer cycles with dual pedals for both athletic shoes
and SPD-compatible cycling shoes.
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Strength Classes
Integrated Strength: This class is a comprehensive strength training class with focus on the integration of spirit, mind and body, the
three basis of what the YMCA was founded on.
Amazing Abs: Training the abs...What a bore! Well why not have someone else lead you? Join us for 30 minutes of nothing but abdominal
exercises. You will absolutely feel this one!
Maximum Core: This is a comprehensive strength training class targeting the core muscles: abs, oblique, and the lower back. This
45-minute class incorporates traditional body-weight exercises and various types of equipment for a challenging core muscle workout.
Power Pump: This class uses free weight, bands, physio-balls and BOSU to work every major muscle group in the body - it strengthens,
conditions, shapes, tones and defines muscles. The workout appeals to men and women, form beginners to conditioned athletes.
Instruction and participation focus heavily on correct lifting techniques with the use of light to moderate weights with high repetition.
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Spirit/Mind Classes
Yoga Flow: This class combines Kripalu Yoga's body, mind, spirit connection with elements of Power Yoga, use of
pranayama (Yogic breathing) and centering. Challenging flow series of standing postures, salutations, and balancing moves.
Yoga: The Iyengar style of yoga emphasizes a detailed experience of yoga poses. Classes begin with quiet poses allowing us to arrive.
These are followed by more active and dynamic poses. The last part of the class consists of quiet posses and relaxation, which allows
your body to absorb the new information it's received during the class and rest itself before your next activity.
Low Key T'ai Chi: This class is geared towards those who want a low impact form of T'ai Chi or exercise and would still like to stand
for balance and weight bearing purposes. We learn a modified but more advanced form than in seated T'ai Chi class.
Seated T'ai Chi: This class is designed for those who desire to study the art of T'ai Chi, but are unable to stand for any length of
time. Participants will learn modifications to T'ai Chi in an upright seated position. T'ai Chi has been documented as enhancing
coordination, flexibility, and the respiratory system.
Pilates: Watch a Pilates (pronounced puh-LAH-teez) workout for the first time and you'll probably describe is as a cross between, yoga,
stretching and calisthenics. It leaves participants with a feeling of physical and mental well-being. In Tennis magazine, stars Chris
Evert and Martina Navratilova are drawn to the non-impact, non-weight bearing exercise developing strength and flexibility without
building bulky muscles. Instead muscles look long and lean.
Qigong: Cultivate your vital energy through Qigong - An ancient form of gentle movement designed to restore and balance the natural flow
of energy. Qigong (pronounced "chee gong") is a combination of two concepts: Qi is the Chinese word for "life energy"; gong means "the
skill of working with, or cultivating benefits through perseverance and practice". Qigong is a holistic system of self-healing exercise
and meditation, an ancient, evolving practice that includes healing postures, total body movements, self-massage, breathing techniques
and meditation. Through these various methods, qi is accumulated and stored in the body thus tapping into the body and mind's innate
capacity to heal.
ZUMBA: The latest fitness craze! This dance fitness class is all about the music and by using basic dance steps (and a whole lot of hips),
anyone can join! Whether you are a novice dancer or a professional you will have a blast and forget you're working out!
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