MIDDLE EASTERN DANCE This style of dance (traditional belly dance) is guaranteed to give you a unique, effective and fun cardio workout that targets your core/mid-section (hips, abs, trunk), while giving you the added benefits of en-hanced flexibility and coordination.

ZUMBA® Fitness ZUMBA® fuses hypnotic Latin rhythms and easy to follow move to cre-ate a dynamic fitness program that you will love! Experience an ab-solute blast in an exhilarating session of calorie-burning, body-ener-gizing, awe-inspiring movements. This unique workout will make you want to come back again and again.

FITNESS HULA HOOPINGFitness hula hooping is real work with real results - and it’s fun! Hooping strengthens your core muscles, builds cardio endurance, burns calories and tones your entire body. An adult fitness workout with the family in mind for ages 13+. Youth under age 13 must be accompanied by an adult, as younger children tend to tire earlier. Hula hoops provided.

YOGA Come ready to sweat, smile and have fun. We will build heat through a com-bination of a moderately heated room and a vigorous flow sequence. This class will help develop flexibility but also core strength. While still an Ashtan-ga based class, we will explore new and challenging poses that are not part of the traditional sequence. Come dressed ready to sweat. HATHA YOGA BASICS A variety of relaxing stretches and poses that refresh, strengthen, and energize the body, and promote whole-body fitness and awareness. Slightly slower paced than Power Yoga, Hatha Yoga emphasizes align-ment, breath, balance, and precision in postures. This class is light-hearted and works to fully connect mind/body during each pose and link movement with breath. It is suitable for beginning and advanced students alike.

RESTORATIVE YOGA Longheld poses encourage the release of the deepest muscle tension and the gentle but steady calming of your nervous system, shifting you into a profound state of relaxation. Learn how to practice restorative poses to help you feel both grounded and supported, making stillness a deeply moving experience.

MYSORE YOGA Ashtanga Yoga as traditionally practiced in Mysore, India. Students move through a flowing sequence of postures at their own pace, in their own time and with the rhythm of their own breath. FRIDAY’S classes will be led. All other classes are not led classes, but students will receive individual attention from the teacher. The teacher will give adjustments when necessary, and help students accomplish each pos-ture while learning the correct sequence. Mysore classes are open to all levels, even if a student is not experienced or does not know the sequence by heart. All instruction is tailored to the student’s needs. It is recommended that new students commit to attending a minimum of 3 Mysore classes per week. Alternatively, new students can attend a minimum of 4 Ashtanga based classes. Instructors: Russell Van Dyken and Patrick Anderson. Y/Choice Members: $60/month (Register at Y Customer Service.) Non-members: $70/month (Register at Y Customer Service.)Drop-in: $7 per class (Register at Y Customer Service.)

PILATES Based on the teachings of Joseph Pilates, this class incorporates the basic Pilates moves and teaches the proper form and execution of those moves. Improve your posture, strengthen your back and ab-dominal muscles, increase flexibility, prevent stress and back pain, tone muscles, and sharpen your mind/body connection with simulta-neous stretching & strengthening in a non-impact balanced system of body/mind exercise.

TAI CHI CHIHTai Chi Chih™ is a discipline of 19 easy-to-learn graceful and gentle move-ments and one pose that focuses on activating, circulating and balancing the life force energy (Chi) within a person. This form is a moving meditation founded by American Tai Chi Master Justin Stone and is based on the an-cient Chinese system of exercise. Tai Chi Chih™ requires no special physical abilities and can be learned in a series of 12-15 lessons. Some of the more important results documented by research studies include: increased control of daily life; improved weight control; enhanced muscle tone; reduced daily stress and tension; improved circulation, energy and balance; slowed aging process; and much more. Instructor: Dr. Jerry C. Johnson, Certified Tai Chi Chih™ instructor. Registration required. Current session ends in De-cember. New session date TBA. (Free to members. $100/non members.)

Y GROUP CYCLINGGroup Cycling is one of the best cardiovascular and muscular endurance work-outs available. A series of fun drills, hill climbs, races, etc., ends with cool down and stretch segments. Call the front desk any time during the day of class to re-serve a spot. Bring water! TABATA style cycling includes intervals of high inten-sity exercise and rest periods to improve aerobic and anaerobic performance.

INTRO TO Y GROUP CYCLINGLearn proper bike set up, posture, safety, breathing, and everything else you need to know to attend a regularly scheduled Y Group Cycling class! Includes a short demo ride. Important: bring water and wear light clothing. Register at the customer service desk.

CARDIO CORE & STRENGTHShallow. Set to motivating music, this class utilizes the benefits of water to maximize your workout while protecting your joints in a low-impact environment. The first half of the class is an invigorating cardio workout, while the second half focuses on core and strength exercises using the resistance of water and weights.

AQUA BOOT CAMPThis amazing and intense workout uses the resistance of the water in timed drills and more, involving light and non-impact moves.

MINI BOOT CAMP W/FINNING Finning is a faster paced class in which participants use fins on their feet and webbed gloves while swimming laps (a variety of strokes). The fins and gloves provide added resistance for a boost in intensity and challenge. Fins and gloves will be available to try.

AQUA FUSION Try something new! This challenging, high-intensity workout is a great cross-training change of pace. Held in shallow and deep water, this class offers much variety, aerobics combined with Latin dance, Tabata training and kickboxing!

HYDRO CARDIO N’ TONE Hydro Cardio has both shallow and deep water components that will jump-start your heart with a cardiovascular workout and improve mus-cular strength and endurance, and increase flexibility. Use of resis-tance/buoyancy equipment optional. AQUA INTERVALShallow to transitional. This fantastic workout brings interval train-ing to a whole new level of fun! Intervals of cardio combinations and strength/toning that will guarantee a great workout! (resistance ap-paratus is used)

CARDIO SPLITTake your pick - shallow, deep or a combination workout. thse work-outs are designed to challenge the cardiovascular and muscular sys-tems. As a bonus, Kathy may do some water polo!

TREADING TUESDAYA super combo of treading water, finning and tabata (high intensity interval) style water exercise.

FITNESS HULA HOOPINGFitness hula hooping is real work with real results - and it’s fun! Hoop-ing strengthens your core muscles, builds cardio endurance, burns cal-ories and tones your entire body. This is an adult/family fitness work-out. Youth under 12 years of age should be accompanied by an adult. Hula hoops provided. Parents: please bring something for your younger children to do (reading, coloring, etc.) in case they tire early.

YOUTH FITNESS MEMBERSHIP (Y.F.M.) Youth ages 10 and up are invited to get their Youth Fitness Membership (Y.F.M.) which will allow them to use the Y Fitness Center any time dur-ing staffed hours when they present their Y.F.M. membership card. For details, contact the Y Fitness Center staff. Age: 10+

PARENT/TODDLER YOGA Enjoy quality active time with your child in this interactive, self-discov-ery class. A perfect bonding experience with you and your toddler.

SPARK™ KIDS FITNESS This program focuses on active participation and practice to improve youth fitness, skills, and enjoyment of physical activity. Manageable, fun activities provide opportunities for engagement which include all fitness and skill levels to keep all participants inovolved and motivat-ed. Youth will also learn self responsibility, teamwork and socialization skills. Players are always engaged and no one sits out waiting for a “turn” to play. Activities focus on specific goals such as team building, games, personal fitness, sports, dances, play, fitness fun, heathly eat-ing and more, sometimes with music included, such as: “Myplate Mak-ers”; “Fit Fuel Fun”; “Workout Buddies”; and hundreds more!Age 7-12 (approximate - not appropriate for ages under 6). Free to Y/Choice mem-bers. Non-members: drop in fee is $5 per class; 4-week session is $30.

STRENGTH & SCULPT Build total body strength and muscle definition in a motivating and non-intimidating group setting. This ultimate total-body strength and balance workout, using weights, bands, balls, bars and your own body weight, is the perfect compliment to your cardiovascular workouts.

ABS, BACK, BUNS & STRETCH Dynamic core, abdominal, back and gluteus exercises are performed to strengthen your trunk, abs and deep core muscles, as well as your hips and supporting muscles in the legs, back and shoulders. We will use the fitball, BOSU, and other equipment, plus the use of our own body weight. The final total body stretching segment enhances flexibility and leaves you feeling refreshed!

Y Group Strength Classes

Y Youth/Family Classes Y GROUP FITNESS CLASSES November/December 2013

Y Water Exercise Classes

Y Cardio / Aerobic Classes

B.R.I.C.K. S. Workout ™

B. - Bodyweight / R. - Resistance / I. - Interval / C. - CircuitK. - Kickboxing / S. - Strength This one has it all, one fitness brick at a time! Combining some of your favorite cardio formats and strength exercises, this class will challenge you to dig deep and push hard while having fun and feeling great!

CIRCUIT TRAINING Get your strenth and tone workout in the early hours and feel great all day. This class is a blend of cardio and strength exercises in a circuit format using various pieces of equipment.

NuBODY CARDIO TONEPrepare to be motivated! An intense, high energy interval workout that features a perfect blend of cardio training, muscle toning (using weights, bands, balls and more) and flexibility work with music that will move you and results that will keep you coming back!

BOOT CAMP This advanced/intense boot-camp style class utilizes step aerobics mixed with additional cardio and strength training, using a wide variety of equipment. Your instructor will motivate the group in ‘drill sergeant” style to help you do your best and get the most out of your workout.

Y Cardio & Strength Classes

Parents: enjoy a worry-free workout! Check out ourSPARK™ Kids Fitness and the Y.F.M. program which will

actively engage your children while you work out.

Y Mind/Body Classes

Give the gift of health and fitness this holiday season with a Y membership!

Y Specialty Classes BALANCE BASICSThis class features a series of seated and standing balance exercises for anyone who wants to improve balance, coordination and posture. Better balance helps prevent falls and other accidents.

SilverSneakers® CLASSICHave fun and move to the music through a variety of exercises de-signed to increase muscular strength, range of movement, and ac-tivity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance; and a chair is used for seated and/or standing support.

SilverSneakers® YOGASilverSneakers Yoga will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity.

FIT FOR LIFE Increase your muscle strength, mobility and range of motion to en-hance your daily living skills. Move your body to upbeat music with basic movements like marching, arm movements, strength and mus-cle toning exercises and stretching for flexibility. The use of chairs is optional.

YMCA Group Fitness classes are FREE toY/Choice members unless otherwise noted!

Y Group Cycling Classes

Y Water Exercise Classes Classes are held in the Y pool.

Y Youth/Family Fitness

Y Group Cycling Classes Please reserve a bike the day of class by calling or visiting the front desk.

8:30-9:30 amAqua

IntervalShallowMolly

8:30-9:30 amCardio Core & Strength

Begin/AdvShallowKristi

9:00-10:00 amHydro

Cardio n’ Tone

Aqua BlastElise

Mon Tues Wed Thurs Fri Sat Sun8:30-9:30 amAqua Boot

CampKathy

8:30-9:30 amAqua Boot

CampDeepKathy

8:30-9:30 amCardio n’

CoreShallowKristi

6:00-7:00 pmTreading Tuesday

Tabata, treading and fi nning.

Shallow/DeepBecky/Julie

6:00-7:00 pmCardio SplitShallow/DeepJulie/Kathy

LAP SWIMMon-Fri 6:00 - 8:30 am Mon-Fri 11:30 am - 1:30 pm M/W/F 6:00 - 7:00 pmSaturday 7:00 - 9:00 am Saturday 12:00 - 1:30 pmSunday 11:00 am - 1:30 pm

FAMILY SWIMM/W/F 7:00 - 8:30 pmSaturday 2:00 - 5:00 pmSunday 2:00 - 5:00 pm

5:30 pmPatti

5:30 pmPatti

Mon Tues Wed Thurs Fri Sat Sun

Mon Tues Wed Thurs Fri Sat Sun

12:10 pm40 min-Sonia

12:10 pm40 min-Sonia

November/December 2013Y Adult Group Fitness Classes

DROP-IN PLAYHOUSECHILD CARE (Infant-age 7)FREE TO MEMBERS M - SAT 8:15 am - 1:30 pmM - Fri 4:15 pm - 8:30 pm

As a Y member, you may sign your child in at the Y Playhouse and go enjoy your workout. Schedule is subject to change.

Y BUILDING HOURSM - Th 5:30 am - 10:30 pmFri 5:30 am - 9:00 pmSat 7:00 am - 6:00 pmSun 11:00 am - 6:00 pm

PLEASE NOTE: The weight & cardio rooms, racquetball courts, and gyms close 15 minutes prior to building hours.

6:30 pm MiddleEastern DanceNatashaSTUDIO 2

Mon Tues Wed Thurs Fri Sat Sun

3:00-4:00 pmZumba Casey

GR EX STUDIO (PUR)

8:15 - 9:30 amNuBODY

Cardio Tone Interval

JulieGR EX STUDIO (PUR)

6:40-7:20 pmAbs, Back

Buns & Stretch

PattiGR EX STUDIO (PUR)

6:40-7:20 pmAbs, Back

Buns & Stretch

PattiGR EX STUDIO (PUR)

10:30-11:00 amBalance BasicsMike

GR EX STUDIO (PUR)

10:30-11:00 amBalance BasicsMike

GR EX STUDIO (PUR)

5:30-6:30 pmZumba®

StephanieMINI GYM

5:30-6:30 pmZumba®

CaseyMINI GYM

8:30 amValarie

8:30 amValarie

8:30 amValarie

8:30 amLynda

11:30 am-12 pmStrength &

SculptSonia

GR EX STUDIO (PUR)

11:30 am-12 pmStrength &

SculptSonia

GR EX STUDIO (PUR)

4:40-5:25 pmNuBODYStrength

AmyGR EX STUDIO (PUR)

4:30-5:25 pmNuBODY

Cardio ToneJulie

GR EX STUDIO (PUR)

4:30-5:25 pmNuBODY

Cardio ToneJulie

GR EX STUDIO (PUR)

9:30-10:20 amFit For Life

LornaGR EX STUDIO (PUR)

9:30-10:15 amSilverSneakers

Classic Cathy

GR EX STUDIO (PUR)

9:30 - 10:25 amSilverSneakers

YogaCathy

GR EX STUDIO (PUR)

9:30-10:20 amFit For Life

LornaGR EX STUDIO (PUR)

9:30-10:15 amSilverSneakers

ClassicBonnie/CathyGR EX STUDIO (PUR)

12:05 pmBoot Camp

ExpressDuane

MINI GYM

12:05 pmYoga

MarissaYOGA STUDIO

12:05 pmYoga

MarissaYOGA STUDIO

12:05 pmBoot Camp

ExpressDuane

MINI GYM

Youth Fitness Membership (Y.F.M.)Allows Y.F.M members to use the Wellness Center during staffed hours. Training Required. Call Wellness Center to make appt.Age 10+ FREE to members

5:00 pmJolene

5:00 pmJolene

5:30-6:35 pmStrength &

SculptStan

STUDIO A/B

5:30-6:35 pmStrength &

SculptStan

STUDIO A/B

6:40 - 7:15 pmFitness

HulaHooping

JenGR EX STUDIO (PUR)

5:30-6:30 pmB.R.I.C.K.S.Workout™

LyndaGR EX STUDIO (PUR)

5:30-6:30 pmB.R.I.C.K.S.Workout™

LyndaGR EX STUDIO (PUR)

November/DecemberEffective Nov. 4 -

December 22, 2013

© 2013, Altru Family YMCA Grand Forks, ND

www.gfymca.org701-775-2586

Schedule is subject to change at any time.

UPDATED: 11/1/13

6:00-8:30 am MysoreYoga

Russell/PatrickYOGA STUDIO

*Fees Apply*

6:00-8:30 am MysoreYoga

Russell/PatrickYOGA STUDIO

*Fees Apply*

6:00-8:30 am MysoreYoga

Russell/PatrickYOGA STUDIO

*Fees Apply*

5:30-6:30 pmYogaBeverly

YOGA STUDIO

5:30-6:30 pmYogaRussell

YOGA STUDIO

7:00-8:15 pmHatha Yoga

BasicsSue

YOGA STUDIO

7:00-8:15 pmHatha Yoga

BasicsBrian

YOGA STUDIO

5:15 pmMini Boot Camp/wFinning

Julie

5:35 amGwen

5:35 amGwen

5:45-6:30 am Circuit

TrainingBethany

GR EX STUDIO (PUR)

5:45-6:30 am Circuit

TrainingBethany

GR EX STUDIO (PUR)

5:30-6:30 NuBODY

Cardio ToneAmy

GR EX STUDIO (PUR)

5:30-6:30 NuBODY

Cardio ToneMaria

GR EX STUDIO (PUR)

5:25-6:45 pmSPARK™

KidsFitness

MikeMINI GYM

9:30-10:30 amHydro Pilates

Kristi

1:30 pmWater

WalkingShallow/Deep

Kathleen

1:30 pmWater

WalkingShallow/Deep

Kathleen

1:30 pmAQUA

SplashHyley

1:30 pmAQUA

SplashHyley

4:30 pmHydro Pilates

Elise

5:15 pmAqua

FusionElise

1:30 pmAqua Boot

CampShallow/Deep

9:30-10:30 amHydro Pilates

Kristi

5:45-6:30 am Boot Camp

KokoGR EX STUDIO (PUR)

9:00-10:00 amWater Polo/

Deep ExKathy

Ask about Aqua Stretch and Aquatic Fitness personal fi tness training (fees apply).

SPARK Kids Fitness/Fitness Hula Hooping: Parent/guardian welcome or parents must sign child in and out of class and are required to be in the building while class is in session.

Fees: Y/Choice members - Free Non-Members - $5 per class $30/4-week session

12:05 pmBoot Camp

ExpressDuane

MINI GYM

3:05-3:45 pmAbs, Back,

Buns & Stretch

PattiSTUDIO A/B

5:45-6:30 pmPilatesSheila STUDIO 2

5:45-6:30 pmPilatesSheila STUDIO 2

8:30 am45 min TABATA*

Jacki

6:00-7:00 pmTai Chi Chih

Jerry

Registration required.Current class is

in-session.

Next Class TBA.STUDIO 2

2:00 pm Patti

5:45-6:30 am Boot Camp

KokoGR EX STUDIO (PUR)

9:45-11:00 amLIVESTRONGat the YMCAPatti/Jacki

STUDIO A/B

9:45-11:00 amLIVESTRONGat the YMCAPatti/Jacki

STUDIO A/B

9:45-10:30 amYoga

(beginner/inter-mediate) Beverly

YOGA STUDIO

12:10 pm40 min-Jen

New!

Intro to Y Group CyclingWed., Nov. 13, 6:00 pm Mon. Nov. 25, 6:00 pm

Sign up at Y Customer Service. Please bring water.

*TABATA: intervals of high intensity training and rest periods.

12:05 pmRestorative

YogaHeidi

STUDIO 2

11:30 am-12 pmParent/

Toddler YogaHeidi

STUDIO 2

New!

8:30 am45 min TABATA*

Jacki

11:30 am-12:00 pm

Parent/Toddler

YogaHeidi

STUDIO 2

9:35-10:05 amPILATESValarieSTUDIO A/B

New!

6:40 - 7:15 pmFitness

HulaHooping

JenGR EX STUDIO (PUR)

5:25-6:45 pmSPARK™

KidsFitness

Mike MINI GYM