YMCA of Lincoln Nebraska

Group Cycling

This is an anaerobic and aerobic workout on indoor stationary bikes in a class atmosphere. These bikes are a simulation of the outdoor bike. A qualified instructor leads the group in a workout designed for all fitness levels. There is a limited class size due to the number of bikes. If you are new to Group Cycling, please arrive at least 10 minutes early so the instructor can assist you in adjusting your bike to fit you comfortably. Bring a water bottle! Classes and instructors subject to change.

Begin Group Cycling
This is a slightly lower intensity ride that is geared toward the beginner cyclist, however it can easily be modified for intermediate and advanced riders or for your recovery day training.

Group Cycling
Classes are 40-45 minutes in length and designed for all fitness levels. Classes will include a variety of hand and seating/standing positions and speeds. Intensity will vary through speed and resistance adjustments controlled by you.

Advanced Group Cycling
This 60 minute class is a stepping stone to the Ultimate Group Cycling class. It will push you a little more by adding an extra 20 minutes to your ride.

Ultimate Group Cycling
The instructor will pace you through a 90 minute endurance challenging ride.

Group Land

All fitness classes are FREE to members! Classes run continuously. Classes and instructors are subject to change due to demand and instructor availability. Please check monthly schedule for possible class changes. All classes described may not be offered at all Lincoln YMCA branches.

Abs, Back & Glutes
A class focusing on strengthening the abdominals, lower back and gluteals. Dumb bells, benches and balls are incorporated into the class for variety.

Begin Step
The best way to get started. A low intensity, basic class, consisting of aerobics and/or step. Perfect for those just beginning an exercise program or who prefer simplified choreography. Extra time is spent on instruction with lots of encouragement! More advanced participants are welcome to join as modifications will be shown to increase the exercise intensity.

Cardio Blast
A class designed for ALL who enjoy a change in the action. Break through those exercise plateaus or just try something new with this heart pounding cardio class. You'll never be bored as you are lead through different cardio formats throughout the class. Try it for the excitement!

Combo
This class offers you the best of both worlds. . . hi/lo impact aerobics and step aerobics to give you a fun-filled, energizing cardiovascular workout for all fitness levels. Your cardiovascular workout will include a muscle toning and strengthening followed by a nice relaxing cool down.

Dance Aerobics
A mix of pop, hip hop, country, latin and salsa all combined in one energetic mix to get you moving!

Kick Boxing
Are you ready to rumble?! Come join us for the awesome combination of a powerful upper body workout of punches and lower body explosion of kicks. Classes will include simple combinations and basic cardio moves to keep your heart pumpin'. Ending with a short abs and back section, this is a great cardio and strength workout for all ages!

Pi Yo
Yoga combines with Pilates to take you through a flow of easy to follow movements. Get all the benefits of both classes; core strength, flexibility and balance from one class!

Pilates (Beginner)
We will offer the same fundamentals as our Pilates class only a slower pace. This will help build your confidence and make you comfortable with the movements.

Pilates
A unique method of body conditioning that focuses on core conditioning to strengthen the abdominals and lower back. Using the science of "contrology", it strengthens and tones muscles, improves posture, provides flexibility and balance and unites body and mind.

Power Pump
A motivating, challenging, strength training class set to music. Tone and strengthen your body in a fun class setting.

Power Step
Put a little "umph" in your step workout with high intensity moves! You'll have fun with the challenge and enjoy the invigorating feeling you get from these exciting moves. The cardio portion will be followed by a muscle toning and strengthening section targeting all major muscle groups.

Sports Conditioning
You won't find any dance moves in this high intensity, heart-pounding workout. If you are up for the challenge, join us for sports conditioning drills, high intensity cardio and strengthening exercises.

Step
A high energy, cardiovascular step workout with the most choreography. The cardio portion will be followed by a muscle toning and strengthening section targeting all major muscle groups.

Toning
Members of all fitness levels are encouraged to join these classes. Strength training is an essential part of a healthy lifestyle. The fitness ball, dumbbells, bars, and bands are used in upper and lower body toning, abdominal work, and back strengthening exercises!

Yoga
Free your spirit, calm your mind, and stretch your body through a variety of styles. Practice motions to increase your strength, balance and flexibility, while focusing on form, breathing and serenity within yourself.

Young at Heart Healthy Hearts
An advanced class that is primarily standing cardio. Includes non-impact choreography designed to increase cardio and muscular endurance by incorporating handheld weights, elastic tubing with handles and balls used for resistance and hand/eye coordination.

Young at Heart Strength and Stretch
Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, tubing with handles and a ball are used for resistance, and a chair for support.

Group Water

Classes and instructors are subject to change.

Ai Chi
A simple exercise and relaxation program performed using deep breathing and slow, broad movements of arms, legs and torso to increase oxygen consumption and improve body alighment.

Aqua Joints Arthritis
Wonderful opportunity for people with mild arthritis, bursitis, knee problems, or muscle and joint stiffness. Majority of class takes place in the shallow end of the pool. Endorsed by the Arthritis Foundation Aquatic Program.

H20
Each class incorporates warm-up, cardiovascular work, muscle strengthening, stretching and cool down. This class is performed in the shallow end of the pool.

H2O Combo
Get the benefits of both worlds by utilizing both the shallow and deep ends of the pool in this exciting class. Try this class and add some variety to your workout.

H2O Pilates
This class adapts Pilates exercises for the pool. We will focus on improving flexibility, breathing, strength and body awareness while connecting the mind and body. Build stronger core muscles and develop strength and flexibility with grace. For members of all ages and fitness levels.

H2O Power
Maximize your cardio workouts and improve your strength with this high energy, deep-water workout. Aquabelts and resistance tools will be used as needed for floatation assistance.

H2O Toning
This class will incorporate balls, bands, boards and noodles to create a wonderful balance for total body toning.

H2O Walking
Drop in for some water walking, stretching and flexibility exercises designed to increase range of motion, reduce stress on joints, relax tense aching muscles and soothe the mind.

Young at Heart Water Exercise
A safe, refreshing water aerobics exercise class for swimmers and non-swimmers, all ages. A great cardio workout that includes toning.

Youth Policy

1. Youth 14 years and older are welcome to use the designated areas of the facility all hours that the building is open as the schedule allows.
   
2. For safety reasons, youth must be 14 years old or older to enter the Workout Area and to attend group exercise classes.
   
3. Youth 12-13 years of age who have completed the Youth Fitness Training Class may enter the Workout Area when it is staffed by a YMCA Workout Area Supervisor or when a parent is in the area. Youth 12-13 who have completed the Youth Fitness Training Class and a fundamental introduction specific to the type of group exercise the youth is interested in (cycling, land, water) may attend classes with a parent.
   
4. Youth age 9-13 are welcome any time they are a registered participant in a supervised program or participating in a scheduled supervised activity. Non-member youth must be checked in/signed in by their parent or guardian.
   
5. Youth age 6-13 that come to the Lincoln YMCA with their parents are welcome at Kid's Quest for alternative activities such as study time, games, watching movies, reading books.
   
6. Kids age eight and under need to be accompanied by a responsible caregiver age 14 or above at all times. The YMCA may not have activities at all times for children of all ages. If you plan to bring your children with you when you workout, please check the program brochure to coordinate your visit with classes, open gym, etc. that your children could be involved in.