exerciser as well as the Active Older Adult.  Levels 1-2 are a step up.  Levels 2-3 indicate a class designed for the intermediate / advanced exerciser. You can always talk to the instructor before class if you have any questions.  For even more information, contact Membership & Wellnes Director, Cassandra, at 666-9609 or cbodlak@ymcasf.org.

CARDIO

Cardio 3-Cardio, Core, & Conditioning is a high-energy class that takes participants through a workout designed to enhance cardiovascular endurance, core strength, balance, coordination, and muscle strength.  Cardio, core, and strength drills are alternated with rest and functional training intervals resulting in a workout for your spirit, mind, and body! 

Cardio n' Works is an hour devoted to conditioning your heart by alternating between low- and/or high-impact moves for the optimal balance of a lower risk to injury and maximum workout intensity.  A complete core segment and stretch finish the routine.

Cardio Kickboxing is a fitness program based on professional kickboxing training. Erin uses sports specific techniques with and without equipment, to provide you with an intense cardiovascular without. 

Cycling provides an intense workout done on specially designed, indoor stationary bikes. Increase endurance, work the lower body (quads, glutes, and hamstrings). You'll simulate hilly and flat rides, pedal at different speeds, and perform intervals of standing and sitting, among other drills, for a complete cardiovascular workout. 

Interval Conditioning is a class that combines muscle conditioning with aerobic and anaerobic moves to really get your heart pumping.  This is a great, total body work out.

Retro High/Low is a a "classic" aerobic work out.  Experience group exercise the way it was when vinyl and leg warmers were cool.

Rock n' Low is a custom-designed low impact work out (by long-time Group Exercise Instructor, Tony) set to the music of the 70's, 80's and 90's. A core conditioning and stretch segment complete this invigorating workout.

Salsa Aerobics will teach you the steps and rhythms of popular Latin dances while achieving the benefits of an aerobic workout. Cynthia offers a fun and stress-free way to add spice to your regular exercise routine. No dancing experience required.

Step n' Works will work you head to toe; Lisa uses fun and effective combinations with an adjustable platform...to get your heart thmping!  The class also includes a muscle-conditioning component and ends with a nice stretch.

DANCE

Ballet is comprised of classical dance moves promoting technique, grace and precision. Under the professional instruction of Monique, you will accomplish specific gestures and flowing patterns with and without the ballet bar. While they are not required, ballet shoes are recommended.

Belly Dancing, with instructor Janine Ryle (at left), incorporates basics steps and techniques, many circular in motion, isolated in one part of the body. In this traditional Middle Eastern mode, Janine instructs you to perform accents, using "pop and lock"--where a dancer either shimmies or makes a striking motion in her shoulders or hips.  Feats of  flexibility, rolling one's stomach muscles and balancing props are also included in this popular workout. This group, along with other dancers in the community, perform Haflas twice per year here at the Richmond District YMCA.  Stay tuned to this site for upcoming events.

Jazz Dance with Monique is smooth, modern from of dance that is easy to learn and so much fun to do. Participants of all levels will perform is isolations and low impact steps that become exciting combinations. This is also a great work out that includes a core training component.

MIND /BODY

Please pick up a Mind/Body Brochure at the branch for

expanded descriptions of the following classes:

Yoga Basics offers instruction on the core elements of a Yoga practice, focusing on breath, relaxation and familiarizing oneself with a variety of fundamental postures.

Hatha Yoga uses mind-body techniques for relaxation and rejuvenation with a focus on self-awareness, strength and flexibility.  Some classes include head stands, or chanting...be sure to let the instructor know if you're new to this form of exercise.

Hatha Flow emphasizes "flowing" from one movement to another, based on the use of breath.  This is an appropriate class for those who have already been introduced to the practice of yoga.

Iyengar Yoga is form of  Hatha Yoga following the teachings of B.K.S. Iyengar. It focuses on form and alignment of Yoga Asanas, using props and sequential practice to deepen poses. While this class is suitable for all levels, it is recommended that if you are new to Yoga as a practice, let the instructor know so they may provide modifications where necessary.

Pilates was developed in the 1920's by the renowned physical trainer Joseph Pilates. Pilates focuses on improving flexibility and strength for the total body without building bulk. It is a series of controlled movements engaging your body, your spirit and mind, with balance training and stretching. Regular practice improves strength, flexibility, and posture.

Stretch & Relaxation Sean knows how to guide you in increasing your range of motion (improving flexibility) as well as in calming your mind and spirit.  All levels of fitness are welcome to attend this very effective session.

MARTIAL ARTS

Karate Do Shorinji Ryu Karatedo is a traditional Japanese martial art that is practiced worldwide. This comprehensive style teaches punching, kicking, striking, throwing, immobilizing, and meditation, as well as the waza ( fundamental techniques), kumite (two-person exercises), and kata (formal exercises),the goal is to develop the body, self-awareness, and strong character. Karatedo is a great exercise, fun, and better prepares you for all aspects of life and its challenges. Students of all levels are welcome - from beginner to experienced. Ordinary, loose-fitting workout clothes are fine for beginning students. Classes are taught by Jarret, a Yondan (4th degree Black Belt) in Ogasawara-ha Shorinji Ryu Karatedo.

Tai Chi Combines movement, meditation and breath to enhance to flow of vital energy. Tai Chi based on Chinese teachings over 6,000 years old, literally translates to "The Grand Ultimate way of Life" as taught through movement. The slow, rhythmic movements are very effective in returning the skeletal structure, muscles and organs to their natural alignment.  Join the instructor, Kat for Beginning Tai Chi on Mondays and Fridays from 7:00 am to 7:30 am.

Qi Gong ("chee-gong") with Rose is the current name for what was formerly known as Taoist breathing exercises dating back nearly 5,000 years. Qi means "energy" the energy of the universe. Gong means " to gather with skill ", thus Qi Gong is to gather energy from the universe with practiced skill. Qi Gong and Tai Chi combine movement, meditation, and breathing to enhance the flow of energy in the body, improve blood circulation, and enhance immune function.

MUSCLE CONDITIONING

Ball Conditioning classes offer a unique way to train for stability and balance.  You will also increase your muscular strength and endurance.  Other props may be used to complete the work out, such as tubes, weights, mats and more.

Bodyworks classes are resistance training workouts designed to define and strengthen your muscles from head to toe. Some classes incorporate use of weights, tubes, bands stability ball and steps. A stretch completes the workout. When you don't have a lot of time, EXPRESS Bodyworks is a great choice.

Sit n' Be Fit is a work out for Seniors that will improve circulation and range of motion at the joints, increasing flexibility.  Muscle strength will be increased, too, as perform the exercises around or on a chair.  Sometimes props such as balls, light hand weights and exercise bands are included in the work out.

Sports Conditioning relies on tried and true, rigorous exercise routines designed for the intermediate to advanced exerciser.  Be prepared to sweat...and experience results!

Childwatch Hours
Monday- Friday:8:30am-12:30pm
Saturday:8:45am-1:00pm
Sunday:Closed