The Norfolk Family YMCA offers a wide array of group exercise classes that are FREE for Y Members including Cycling, BODYCOMBAT, BODYPUMP, BODYFLOW, CORE, Yoga, Zumba®, and more. No need to register in advance. Find the right class for you and show up ready to work out. We have classes to meet every level, every schedule, and every goal.
Please note: Classes may be seasonal or may not always be available. Class times and instructors are subject to change. Please refer to our Policy regarding minimum age requirements to attend Group Fitness classes.
Class Descriptions
Ideal for anyone and everyone, LES MILLS BODYBALANCE® is a new generation yoga class that will improve your mind, your body and your life. You can expect to bend and stretch through a series of simple yoga moves, elements of Tai Chi and Pilates while an inspiring soundtrack plays in the background. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started.
Sunday - 3:30pm
Thursday - 6:00am (30 min Express)
LesMills BODYCOMBAT is a total body martial arts workout that is designed to give you maximum calorie burn. Punch and kick your way to fitness with these high-energy non-contact martial arts workout videos. You'll release stress, have a blast and feel like a champ.
M/W/F - 5:15am
T/Th - 8:30am & 5:30pm
Saturday - 7:15am
Les Mills BODYPUMP is a barbell class designed to build strength and tone muscles using the Rep Effect (lighter weights and higher repetitions), which involves using lighter weights with high repetitions. The class targets all major muscle groups, improving both muscular endurance and aerobic fitness.
Sunday - 2:30pm
M/W/F - 8:30am & 5:30pm
M/W - 12:10pm (45-min Express)
T/Th - 5:15am & 4:30pm
Saturday - 8:15am (Full hour or 45-min Express)
This class includes the same elements as traditional yoga, such as breathing techniques, relaxation, physical and balance poses. However, the poses are modified to that can be performed in a seated position or using a chair for stability.
Friday - 10:00-10:45am
LES MILLS CORE is a 30 or 45-minute workout designed to strengthen and stabilize core muscles, which support the torso and connect the upper and lower body. It combines proven core exercises with innovative integrated core training moves to improve functional strength, athletic performance, and overall body stability. This workout uses athletic training principles to build strength, stability, and endurance in the core.
M/W/F - 6:00am
Saturday - 8:15am (30 or 45-min format offered)
Everybody finishes first in Group Ride! This cycle program is for anyone who can ride a bike. Spin your way to burning calories and strengthening the lower body. Controlled speeds ensure everyone can keep up!
Monday-Friday - 5:15-6:00am
Saturday - 7:15-8:00am
This 60-minute class includes 45 minutes of traditional cycling followed by 15 minutes of strength training.
T/Th - 6:00-7:00pm
A quick 20-minute routine that will challenge the way you work your abdominal muscles.
M/W - 5:05-5:25pm
This dance class is for the whole family! Enjoy moving and sweating in this Family dance class with fun moves from Zumba and Refit. You will see this class offered in the summer months and the occasional afternoon “pop-up”. Kids are welcome with an adult.
Summer Schedule - stay tuned!
This class is specific to the population dealing with the effects of Parkinson’s. However, people with balance issues, Diabetes, MS, and Rheumatoid Arthritis may also benefit from these exercises. It will be a safe exercise environment with goals of increasing range of motion, improving strength and balance. Foundations of Movement focuses on understanding fundamental movement principles and practices. It could involve learning about basic movement patterns, body awareness, stability, and mobility, or it could delve into the biomechanics of movement, anatomy, and how movement affects the body.
M/W/F - 1:00pm
Enjoy a low impact, high enjoyment class that consists of traditional & non-traditional line dances that are easy to follow & learn. Beginners and Intermediate Classes also offered throughout the year.
Offered throughout the year, check the schedule for current class offerings.
The Pedaling for Parkinson’s™ program is based on research indicating that forced exercise on a bicycle can reduce symptoms of Parkinson’s. In fact, participants who ride three days a week over eight weeks have shown improvement in their Parkinson’s-related symptoms by as much as 35%.
Wednesday - 12:00-1:00pm
This cardio dance program engages the whole person: body, mind & soul & focuses on building relationships along with endurance. It consists of easy to learn moves, inspiring music & is for all shapes & sizes.
M/W - 6:35pm
T/Th - 9:30am
Friday - 4:30pm
In this class, bodies will stay in motion by focusing on low impact weight training. Increase balance and strength, build muscle and stamina, and improve mobility and flexibility.
Monday - 4:30-5:15pm
This class combines cardio, coordination, and strength training into one high-energy workout. Using stability balls, drumsticks, and weights, you’ll drum, tone, and sculpt your way through a fun, music-driven class that challenges your entire body.
Wednesdays - 5:30-6:15pm
This class takes the best parts of pilates, sculpt, and power yoga to create a low-impact, high-intensity strength workout.
Monday - 5:30-6:15pm
Have fun and move to the music through a variety of exercises designed to increase muscular strength and range of movement. Handheld weights, elastic tubing with handles, and a ball are all offered for resistance, a chair is used for seated and/or standing support.
SilverSneakers is a fitness program offered by some Medicare Advantage and Medigap plans that gives adults 65 and older access to gyms, fitness classes, and online workouts. It aims to encourage active lifestyles and improve the health of seniors.
T/Th - 10:00am
This is the workout that meets you wherever you are on your fitness journey. A 45-minute low-impact session that helps you feel fit, strong and in control - whatever your fitness level.
Moving at your own pace, you can improve lower body and core strength, flexibility, and balance. Expert coaching ensures you get the most from the science-backed exercises. You finish feeling empowered, happy and fit for life.
Mondays - 10:00-10:45am
Yoga class is a mix of traditional asanas and flowing vinyasa. Come experience the strength and added mobility as well as the mind/body connection that yoga can provide.
M/W/F - 9:00am
Mondays 6:35pm
Healing Yoga - 6:35pm
Zumba is a dance-based fitness workout that combines Latin and international music with dance moves, creating a fun and engaging workout experience. It's designed to be inclusive for all fitness levels and ages, incorporating elements of salsa, samba, merengue, reggaeton, and hip-hop. Zumba classes typically involve a warm-up, dance steps, and a cool-down, often lasting about an hour.
T/Th - 6:30pm
Aquatic Group Fitness Classes
Get an awesome water workout while improving cardio and muscular strength, balance, and function. Improve your abilities with this class!
M/W - 6:45-7:45pm
A refreshing water workout that combines cardio, strength, and mobility for a total-body exercise experience—without the impact on your joints.
Set to upbeat music, you’ll move through easy-to-follow exercises that use the resistance of the water to boost endurance, tone muscles, and improve flexibility. Whether you’re moving big or keeping it gentle, you control the intensity and leave feeling energized, accomplished, and smiling.
Saturdays - 8:15am
Enjoy the variety of workouts included in this class. From cardio to strength, shallow water to deep, we do it all!
T/Th - 6:15-7:15pm
Join us for an exhilarating workout combining cardio and strength in the water! You’ll leave feeling refreshed and empowered!
W/Th - 7:45-8:45am
Tabata interval training is one of the most effective types of high intensity training available. Combining Tabata with the positive properties of a water workout is a sure way to get a high intensity-low impact workout. This class is for all fitness levels.
Mondays - 7:00-7:45am
This intense cardio workout is matched with the use of our aquacise equipment to better strengthen your muscles and build your endurance.
T/Th - 7:00-7:45am
If you want to burn calories, get great cardio workouts, along with toning, building endurance, and muscle strength, this is the class for you! This class will utilize all equipment our aquatics facility has to offer!
Monday-Friday - 5:15-6:00am
An intense aqua workout with interval training, plyometrics and power moves to improve cardiovascular fitness, muscular endurance, strength and flexibility.
M/T- 7:45-8:45am
Fridays - 8:00-9:00am
Various aquatic training options to create a challenging advanced fitness program. Convince even the most skeptic that water really WORKS!