Group Exercise Class Descriptions
Find a class that fits your goals. Explore descriptions, intensity levels, equipment, benefits, and participating branches below.
Class descriptions and branch availability are from the January 2025 guide. Check current schedules for class times and availability.
Branch key
BFY: Botetourt Family YMCA
KFY: Kirk Family YMCA
RAY: Rockbridge Area YMCA
SFY: Salem Family YMCA
YAT: YMCA at Tanglewood
A–C
Class & branches | Description | Class details |
|---|---|---|
Active Older Adults Circuit RAY | A low-impact, moderate-intensity total body workout. | Exercise: Strength and balance Intensity: Low to moderate Equipment: Bands, ball, dumbbells Benefits: Increase balance and strength; improve coordination |
Active Older Adults Classic RAY | Improves joint mobility, balance, stability, strength and muscular endurance. Proper alignment and form is encouraged to prevent injury. | Exercise: Flexibility and balance Intensity: Low Equipment: None Benefits: Increase flexibility and joint mobility; enhance mental well-being |
Barre BFY, KFY, SFY, YAT | Shape and tone your body to achieve long, lean muscles. | Exercise: Toning and balance Intensity: Low to moderate Equipment: Balls, bands, glider discs, dumbbells, mat Benefits: Increase joint flexibility; tone and shape; improve coordination |
Body Attack® KFY, SFY | A high-energy, athletic and fun workout that delivers functional fitness for everyday life. Designed to appeal to all fitness levels, from beginners through to the weekend athlete. | Exercise: Cardio and agility Intensity: Low to high Equipment: None Benefits: Improve cardio fitness, endurance, strength, power, and agility |
Body Balance® KFY, RAY, SFY, YAT | A blend of yoga, Tai Chi, and Pilates that builds flexibility and strength, and leaves you feeling calm and centered. | Exercise: Yoga, Pilates, flexibility Intensity: Low to moderate Equipment: Yoga mat Benefits: Increase joint flexibility; tone and shape; improve coordination |
Body Combat® BFY, SFY, KFY, RAY | Martial arts moves with powerful punching and kicking sequences – kick your metabolism up! | Exercise: Martial arts-based cardio Intensity: Moderate to high Equipment: None Benefits: Increase cardio fitness; improve muscular endurance |
Body Pump® BFY, KFY, RAY, SFY, YAT | The world’s fastest way to get in shape! A barbell class that challenges every major muscle group. Must be 12 years or older to participate. | Exercise: Barbell strength training Intensity: Moderate to high Equipment: Barbell, plates, clips, step/risers, mat Benefits: Increase strength and endurance; tone and shape; help maintain bone health |
Body Step® BFY, KFY, SFY | Burn calories and enjoy the moves! Caters to all fitness levels. Adjust intensity by raising or lowering the height of your step. | Exercise: Step-based cardio Intensity: Moderate to high Equipment: Step/risers, mat, weights Benefits: Increase cardio fitness; tone and shape; improve coordination and agility |
Born to Move® KFY | Engaging workouts that combine fitness and fun! Tailored to a range of ages and abilities. | Exercise: Dance, martial arts, yoga Intensity: low to high Equipment: None Benefits: Build confidence, coordination, and strength |
Cardio Jam BFY, SFY | Move and groove to the rhythm of upbeat music and burn calories at the same time. | Exercise: Cardio dance Intensity: Low to high Equipment: None Benefits: Increase cardio fitness and improve coordination |
Chair Yoga BFY, SFY, KFY, RAY | Enjoy the benefits of yoga without the barriers! Seated and standing options with no floor work. Ideal for all abilities. | Exercise: Flexibility Intensity: Low Equipment: Chair Benefits: Increase flexibility; enhance mental wellbeing |
Chair Zumba KFY | An exhilarating program that aims to improve overall energy, core stability, and motor skills while in a chair. | Exercise: Dance moves in a chair Intensity: Low to moderate Equipment: None Benefits: Increase core stability and muscular strength |
Circuits & Core BFY | 45 minutes of low-impact, medium-intensity cardio and strength-training circuits, including standing core work; no floor exercise. | Exercise: Strength, cardio Intensity: Moderate Equipment: None Benefits: Improve core and overall strength; muscle and cardio endurance |
Circuits & Stretch BFY | 45 minutes of low-impact, medium-intensity cardio and strength-training circuits, followed by 15 minutes of total body stretching. | Exercise: Strength, cardio, flexibility Intensity: Low to moderate Equipment: None Benefits: Improve strength, cardio endurance, and flexibility |
Core Strength & Stretch SFY | Work your core with a combination of Pilates, functional stability, and traditional ab exercises, then move into stretching through dynamic movement, functional stretching, and long holds. | Exercise: Core work, stretching Intensity: Low to moderate Equipment: Mat, weights, straps, blocks Benefits: Increase core strength, stability, and flexibility |
Cross Train SFY, BFY | Push yourself with a mix of cardio intervals, body-weight exercises, and weight plates for well-rounded health and muscular development. | Exercise: Interval cardio and strength Intensity: Moderate to high Equipment: Step/risers, weight plates Benefits: Improve cardio and muscular endurance; strengthen and tone |
Cycle SFY, KFY, RAY, BFY | Riding drills to focus on endurance, strength, and recovery. | Exercise: Cardio fitness on the bike Intensity: Low to high Equipment: Indoor stationary bike Benefits: Increase cardio fitness; improve muscular endurance |
Cycle Fusion BFY, SFY | Energize your week with cardio and strength training. A true cross trainer’s delight, including Cycle and toning drills. | Exercise: Cardio, endurance and strength Intensity: Moderate to high Equipment: Stationary bike, strength equipment Benefits: Increase cardio fitness; improve muscular endurance |
Cycle Sculpt SFY | Get lost in the music during this rhythm-based cycle class that’s sure to get your heart pumping! Incorporates traditional riding drills as well as toning exercises with dumbbells on the bike. | Exercise: Cardio, endurance and strength Intensity: Moderate to high Equipment: Stationary bike, strength equipment Benefits: Increase cardio fitness; improve muscular endurance |
F–L
Class & branches | Description | Class details |
|---|---|---|
Fit Plus RAY | A low-impact, low-intensity workout where the structure will be the instructor’s choice to keep it fresh and fun. | Exercise: Cardio and strength Intensity: Moderate to high Equipment: Dumbbells, ball, bands Benefits: Gain strength and increase cardio |
Forever Fit BFY, KFY, RAY, SFY | A low-impact, low-intensity workout that combines cardio and strength training, as well as flexibility and balance training. Chair options for part or all of the class. | Exercise: Cardio, toning, balance Intensity: Low to moderate Equipment: Weight cuffs, resistance bands, chair Benefits: Increase cardio fitness, mobility, coordination, and range of motion; improve balance |
Gentle Yoga SFY | Gentle yoga postures and meditative, restful music to create a calm and refreshed feeling. | Exercise: Flexibility Intensity: Low Equipment: Mat Benefits: Increase flexibility; enhance mental wellbeing |
Go Lo SFY, YAT | Low impact class to strengthen your heart and lungs. Improves bone density with weight-bearing moves. | Exercise: Cardio and toning Intensity: Low to moderate Equipment: Dumbbells, bands, or balls Benefits: Increase cardio fitness, mobility, coordination, and range of motion |
H.I.I.T KFY, RAY, YAT | A challenging interval workout, using circuits to build strength and endurance through bodyweight exercises | Exercise: Cardio and strength Intensity: Moderate to high Equipment: None Benefits: Increase strength, cardio and endurance |
Hot Barre YAT | If you’re looking to strengthen, sculpt, and sweat, try this unique combination of ballet-inspired movements, strength training, and cardiovascular exercise. Performed in a room heated to around 90°F. | Exercise: Sculpting, cardio exercise Intensity: Moderate to high Equipment: Mat, balls, bands, glider discs, dumbbells Benefits: Increase joint flexibility; tone and shape; improve coordination |
Hot/Warm Yoga YAT | A more intense yoga performed in a room heated above normal room temperature. It can range in temperature between 80–100°F. | Exercise: Flexibility and strength Intensity: Moderate to high Equipment: Mat Benefits: Increase flexibility; enhance mental wellbeing |
Interval Training BFY | A challenging interval workout with circuits to build strength and cardio endurance. | Exercise: Strength and Cardio Intensity: Moderate to high Equipment: None Benefits: Increase cardio |
Just Move BFY | Movement to music in this all-seated 30-minute class. Wheelchairs and caretakers are welcome. | Exercise: Limited mobility, every day movement Intensity: Low Equipment: None Benefits: Improve balance, basic motor skills, and joint motion |
Les Mills CORE® BFY, KFY, SFY | The revolutionary 30-minute core workout program that gets you a tight and toned core! | Exercise: Core strength training Intensity: Low to high Equipment: Weight plate, band, yoga mat Benefits: Increase core strength; help improve athletic performance; help prevent back pain |
Les Mills DANCE® BFY, KFY, RAY, SFY | A 45-minute high energy workout that combines innovative dance movements with the latest music to drive energy and motivation. | Exercise: Cardio and dance Intensity: Low to high Equipment: None Benefits: Increase cardio fitness, mobility, and coordination |
Les Mills GRIT Athletic® RAY | A 30-minute high intensity interval training sports conditioning workout, designed to make you perform like an athlete. | Exercise: Cardio and endurance Intensity: High Equipment: None Benefits: Increase cardiovascular endurance and overall strength |
Les Mills GRIT Cardio® KFY, RAY, SFY | 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness, increases speed and maximizes calorie burn. | Exercise: Cardio and strength Intensity: Moderate to high Equipment: None Benefits: Increase strength, cardio, and endurance through bodyweight exercises |
Les Mills Sprint® SFY | 30-minute high-intensity, low-impact workout where you combine bursts of intensity working as hard as possible, with periods of rest that prepare you for the next effort. | Exercise: Cardio cycling indoors Intensity: Moderate to high Equipment: Indoor stationary bike Benefits: Increase cardio fitness; improve muscular endurance |
Les Mills THE TRIP® SFY | A fully immersive virtual cycle class experience that combines a 40-minute multi-peak cycling workout with a journey through digitally-created worlds. THE TRIP takes motivation and energy output to the next level, burning serious calories. | Exercise: Cardio cycling indoors Intensity: Low to high Equipment: Indoor stationary bike Benefits: Increase cardio fitness; improve muscular endurance |
Let’s Dance RAY | Jive it up with some good old-fashioned dance moves! The class may include salsa, hip-hop, swing, club, and Latin. It’s great for all fitness levels. | Exercise: Cardio dance Intensity: Low to high Equipment: None Benefits: Increase cardio fitness; improve coordination |
Line Dance BFY, YAT | Come learn line dances to all styles of music. No experience required; includes step-by-step instructions. | Exercise: Fun dance workout Intensity: Low to moderate Equipment: None Benefits: Improve coordination and cardio fitness |
M–Z
Class & branches | Description | Class details |
|---|---|---|
Mixxedfit KFY, RAY | People-inspired fitness program that combines explosive dance movements with bodyweight toning. | Exercise: Cardio dance and toning Intensity: Low to high Equipment: None Benefits: Increase cardio fitness and strength; tone the body |
Moderate Fit BFY, RAY, SFY, YAT | Mid-impact moves help build your cardio endurance. Finish with toning and abdominal exercises for a total body workout! | Exercise: Cardio and toning Intensity: Low to moderate Equipment: Dumbbells, bands, bars, or balls, mat Benefits: Increase cardio fitness; build strength; improve balance and flexibility |
Pilates KFY, YAT | Learn and practice flowing flexibility exercises using Pilates and core exercise techniques. | Exercise: Core strength training Intensity: Low to moderate Equipment: Balls, bands, light weights; yoga mat Benefits: Increase core strength, flexibility, and posture; enhance mental awareness |
Power Sculpt BFY, SFY | A unique combination of core training and cardio. An upbeat and challenging class designed to strengthen muscles, keep your heart healthy, and burn calories. | Exercise: Strength training and toning Intensity: Low to moderate Equipment: Dumbbells, bands, bars, step/risers Benefits: Improve muscular endurance and strength; tone and define |
Power Yoga BFY | Also known as Vinyasa Yoga, a fast-paced style of yoga that focuses on building strength and endurance. | Exercise: Strength and flexibility Intensity: Moderate Equipment: Mat Benefits: Enhance stamina, flexibility, posture, and mental focus |
Rhythm Ride KFY | A high-energy indoor cycling class perfect for people who enjoy connecting with the beat of music. | Exercise: Cardio cycling indoors Intensity: Low to high Equipment: Indoor stationary bike Benefits: Increase cardio fitness; improve muscular endurance |
Rise & HIIT It BFY | A quick, 30-minute high intensity interval training class that will start your day off right. May include Tabata and AMRAP drills. | Exercise: Cardio & Strength Training Intensity: Moderate to High Equipment: Varied Equipment Benefits: Improve cardio and strength endurance |
RPM® KFY, RAY, SFY | Ride to the rhythm through hills, flats, mountain peaks, speed work, and intervals. | Exercise: Cardio cycling indoors Intensity: Low to high Equipment: Indoor stationary bike Benefits: Increase cardio fitness; improve muscular endurance |
Strength & Tone KFY | A total body workout using a variety of equipment to tone muscles, improve strength and endurance with low-impact exercises. | Exercise: Strength training and toning Intensity: Low to high Equipment: Dumbbells, bands, bars, balls, and mats Benefits: Increase cardio fitness; build strength; improve balance and flexibility |
Tai Chi RAY, SFY | Relaxing exercise class that combines gentle stretching, meditation, and movement to improve physical strength and circulation and promote healthy joints, balance, and lung capacity. | Exercise: Balance, strength, stretch Intensity: Low to moderate Equipment: None Benefits: Increase flexibility, motivation, and strength to promote overall health |
Total Body Sculpt RAY | Tone and sculpt your entire body while enhancing the shape and definition of your muscles. | Exercise: Strength, cardio Intensity: Moderate Equipment: Dumbbells, bands, mat Benefits: Increase strength and muscular endurance; overall toning |
Warm Stretch YAT | Gentle yoga postures in a room heated to between 80 and 90 degrees, with meditative, calming music to create a calm and refreshed feeling. | Exercise: Flexibility Intensity: Low to moderate Equipment: Mat, block, strap Benefits: Increase flexibility; enhance mental wellbeing |
Weekend/ Wednesday Warrior SFY | A challenging interval workout, with circuits to build strength and cardio endurance. | Exercise: Cardio and strength training Intensity: Moderate to high Equipment: Dumbbells, bands; bars; step/risers Benefits: Improve cardio and muscular endurance; strengthen; tone |
Yoga BFY, KFY, RAY, SFY | Yoga postures and meditation combined to create a mind-body experience. | Exercise: Flexibility Intensity: Low Equipment: Mat Benefits: Increase flexibility; enhance mental wellbeing |
Yoga Flow BFY | A blend of yoga and pilates movements that enhances flexibility and body weight strength. This flow-style yoga also includes stretching and core work. | Exercise: Flexibility and strength Intensity: Low to moderate Equipment: Mat Benefits: Increase joint flexibility and coordination |
Yoga Fusion SFY | A variety of formats are incorporated into this class (yoga, Pilates, stretching, strength-building and toning) to create a full mind-body experience. | Exercise: Flexibility and strength Intensity: Low to moderate Equipment: Mat Benefits: Increase flexibility, strength; enhance mental wellbeing |
Yoga Sculpt BFY | The use of light hand weights enhances the intensity of this yoga class. | Exercise: Strength training, stretching Intensity: Low to moderate Equipment: Mat, hand weights Benefits: Increase muscle endurance, stamina, flexibility, and strength |
Zumba Gold® KFY | Dance program for the active older adult, the beginner participant, and anyone interested in having modifications to the routine. | Exercise: Cardio dance Intensity: Low to Moderate Equipment: None Benefits: Increase balance, coordination, and cardio fitness |
Zumba® BFY, KFY, SFY | Latin inspired dance that makes you move! | Exercise: Cardio dance Intensity: Low to high Equipment: None Benefits: Increase cardio fitness; improve coordination |
Virtual Classes & Workout Squads
Virtual classes: In person, at the Y, LES MILLS virtual instructors lead Body Pump, Body Combat, Body Flow, RPM, and Sh’Bam. Check the reservations schedule to find a spot that works for you!
Workout Squads: Reserve time for you and your friend to take a virtual LES MILLS class in one of our Group Exercise studios. Contact your YMCA branch if you don’t see any availability that works for you on the reservation schedule.