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, Pilates, 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
Barre is a low-impact exercise system that incorporates elements from ballet, pilates, yoga, and strength training. It focuses on building strength and flexibility through small, controlled movements, often performed while holding a ballet barre (or similar support). Barre classes typically involve high repetitions of exercises with light weights or body weight, targeting all major muscle groups.
Mondays - 8:00am
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)
Cardio Party is a cardio focused dance-based class. This fast paced and heart pumping class combines simple moves and choreography from Zumba and Refit that everybody is able to do. It includes music from all genres including Chirstian, Latin. Pop, and others.
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.
M/W - 10:00am
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!
This 60-minute class includes 45 minutes of traditional cycling followed by 15 minutes of strength training.
This rhythm-based cycling class uses a combination of hip hop & dance music. Turn off the stress of the week & tune into the beats. This format uses a 4 or 6lb. Weighted mini bar to incorporate a killer upper body workout into the calorie burn.
Same rhythm-based ride cycling class for 40 minutes and 20 minutes of strength training using mini body weight bars.
This class is a combination of Fitness Drumming choreography, weights, stability ball exercises & toning.
Wednesday - 8:00am
A quick 20-minute routine that will challenge the way you work your abdominal muscles.
M/T/W/Th - 5:05pm
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.
Wednesday - 4:30pm
Summer Schedule - 10:00am class twice a week - 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.
Monday - 11:00am
T/Th - 4:00pm
Friday - 10:00am
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 - 12:00pm
Traditional mat work combined with small apparatus to help you isolate your core muscles by focusing on quality of the movements instead of quantity. Become long and lean with a fitness regime that's been around for 100 years.
Friday - 8:00am
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
This class will offer a combination of Wall Pilates using the wall for support to improve flexibility, strength and balance and Fitness Drumming to improve upper body strength, motor skills, and hand – eye coordination.
M/W - 5:30pm
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
Wall Pilates is a variation of mat Pilates that uses a wall for stability and resistance. This class offers traditional Pilates moves like glute bridges, leg lifts, planks, push-ups, and core strengthening exercises. Wall Pilates is a low impact workout that will tone and lengthen your muscles.
Friday - 8:00am
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
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
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!
M/T/W/Th - 7:45-8:45am
Friday - 8:00-9:00am
Saturday - 8:15-9:15am
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.
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.
Monday - 7:00-7:45am
Various aquatic training options to create a challenging advanced fitness program. Convince even the most skeptic that water really WORKS!