GROUP FITNESS CLASS SCHEDULE

BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.

This class incorporates cardio and strength training segments, increasing the overall intensity of the class. Focuses on all major muscle groups to improve muscular tone, endurance, strength, and cardiovascular fitness. Variety of equipment may be used.

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This class incorporates strength, balance and flexibility training using various equipment to bring body changing results.

One of the most popular group fitness classes offered. No complicated choreography with easy to learn techniques and added accountability through our Coach By Color training platform. Intensity is controlled by you, making cycling appropriate for all levels of fitness. If it is your first time to class please arrive at least 10 minutes early so we can assist you in fitting your bike.

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We all need flexibility training so why do we skip it? Stretch & Restore is a deep stretch class that will improve joint flexibility, balance & free stagnation in the muscle tissue & lubricate the joints. This is not a gentle yoga or meditative practice but a straightforward and intense stretch session focused on increasing range of motion & decreasing risk of injury for active individuals.

Have fun and move to the music through a variety of exercises designed to improve balance, flexibility, muscular strength, range of motion for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance; and a chair is used for seated and/or standing support.

Les Mills BODYPUMP™ is the revolutionary barbell workout challenges all major muscle groups. Class consists of squats, presses, lifts and curls as you strengthen, tone and define your entire body. You determine the level you’ll work at by choosing the appropriate weights.

Slow down and reap the rewards of a gentle approach to yoga. This class incorporates yoga props to support the body and customize the poses to suit each student's individual needs. The class is fitting for students who are new to yoga, students who have physical limitations or are recovering from injury, and students who want to have a less rigorous and more relaxing practice.

A unique yoga style that adapts yoga positions and poses through creative use of a yoga chair. The chair is used for support during standing poses, forward and backward bends, side extensions, balancing, and leg and arm stretches. Chair Yoga is suitable for all ages (13+), fitness levels and physical conditions.

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This workout focuses on aerobics in the shallow water. This is a low to high intensity workout based on your preference. Expect cardiovascular, muscular, and agility training. 

A perfect introduction to small group training! Get the same fat-burning, sweaty workout as our advanced classes—just at a slower pace with modified movements. Ideal for beginners, actively aging adults, or those returning from injury. Sessions must be purchased prior to registration. Sessions can be purchased in house or online through your YMCA36 app. Reservations close 2 hours prior to class start time. Registrations for 5:00 am classes close 8 hours prior to start time. Contact Kara.Colon@bismarckymca.org for any questions.

This gentle, slow-paced yoga class is designed for all levels, whether you're new to yoga or have an established practice. The focus is on mindful, fluid movements that cultivate a deep sense of awareness and relaxation. Each pose is approached with intention, encouraging you to listen to your body and move at your own pace. The class flows gently from one posture to the next, allowing ample time to deepen your stretch, explore alignment, and build strength without rushing. Poses are held for longer periods to foster a sense of grounding, stability, and ease. Some classes we will strengthen our practice with hand weights this is an optional part of your practice. 

Ladies who Lift is a strength training program tailored to women who want to lift heavy and leave class feeling winded, strong and proud of themselves. Programed with a lot of strength and a little bit of conditioning to build you up and not break you down. You’ll learn the foundations of functional strength training movements incorporated with elements of circuit training to keep you moving the whole time. This program is tailored to women’s needs and dedicated to teaching proper form while encouraging and motivating one another.  

FIRST COME FIST SERVE

FIRST COME FIST SERVE

Gym is in use for one of our Youth Sports Programs.  Not open to members.

Gym is in use for one of our Youth Sports Programs.  Not open to members.

Gym closed for maintenance

Club setting for this already exhilarating cardio class set to radio hits (pop, club, hip hop) music uses easy-to-follow moves combining fast and slow rhythms (interval training) to tone and sculpt your body while burning fat.

This class incorporates strength, balance and flexibility training using various equipment to bring body changing results.

Les Mills BODYPUMP™ is the revolutionary barbell workout challenges all major muscle groups. Class consists of squats, presses, lifts and curls as you strengthen, tone and define your entire body. You determine the level you’ll work at by choosing the appropriate weights.

FIRST COME FIST SERVE

Les Mills BODYATTACK® is a high-intensity cardio workout designed to build strength and stamina. This high-energy class combines sports-inspired athletic aerobic movements with strength and stabilization exercises.

Foundational: Build a solid foundation in the basic poses. Level 1 classes are appropriate for those who are newer to yoga as well as continuing students who are looking to refine their experience.

Vigorous: Deepen your practice and challenge yourself physically and mentally. For more advanced practitioners, Level 3 classes work from a base of vigorous sun salutations to explore more challenging variations of poses. Not for beginners - prior yoga experience strongly recommended.