POWER HOUR
This program combines cardio workout and strength training to burn fat and increase lean muscle mass. Instructor: Dawn Zitoli
Monday 9:30 - 10:30 am
Fee: $3.00/ member & $4.00/ non-member
SUPER STRENGTH
Super Strength gives you results with a proven weight room style exercise program. This program will incorporate the use of dumbbells, benches and core targeted floor exercises that target arms. Shoulder- guts and Butts! Instructor: Dawn Zitoli
Tuesdays and thursdays 5 - 6 pm
Fee: $3.00/ member & $4.00/ non-member
R.O.M at Little Falls
Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.
Instructors: John Cotter will provide orientation and instruction on proper use of the equipment.
Fee: $45/member for 10 weeks~$50/non-member for 10 weeks
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SILVERSNEAKERS at Little Falls & Mohawk
SilverSneakers is the nation’s leading exercise program designed exclusively for older adults focusing on improving strength, flexibility, balance and coordination.
Little Falls: Tuesday & Thursday 9-10 a.m.
Instructor: Michelle Burton
Mohawk: Tuesday & Thursday 10-11 a.m.
Instructor: Aimee Burke
$1 /member, $2/non-member Free of charge if insurance participates
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INDOOR CYCLING at Little Falls
All ages and fitness levels are welcome to discover the fun and cardio benefits of indoor cycling. Indoor cycling can be adapted to any fitness level you make the workout your own! These classes are ongoing throughout the year.
Instructors: Bart Carrig, Vivian Ierace, Dawn Zitoli
Monday, Tuesday, Wednesday, Thursday & Friday 8:30 a.m.
Monday & Wednesdays 5:30 - 6:30 p.m.
Check calendar for other days and times
Fee: $1.00/member & $3.00/Non-member
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Step & Core
Come tone and shape your body with us. This class we will be using steps and working on your core.
Instructor: Dawn Zitoli
Monday 6:00 - 7:00 p.m.
Fee: $4.00 member/non-member
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Torch & Tone
Cardio/HITT (high intensity interval training) Full body strength &toning class. (Increases energy, burns calories)
Instructor: Katy Trombley
Tuesdays 6:15-7pm
Fee: $5.00 member/non-member
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BARRE
This program offers a fusion of yoga, Pilates, strength training & ballet to give you sculpted lean muscles without impact & injury.
Instructor: Cheryl Liddon
Monday, Wednesday, & Saturday 8:30 - 9:30 am
Wednesday 6 -7 pm
Fee: $5.00 member/non-member
POUND
Channel your inner performer, bring your Heart & Soul and rock your body with this modern day fusion of movement and music. Drum along to a slammin sound track using ripstix- weighted drumsticks designed to transform drumming into an exhilarating, fat burning, full body interval workout that will leave you dripping sweat.
Instructors: Cheryl Liddon, Danielle Petkovsek, Katy Trombley
Monday 6 - 7 pm (located at the lower level Community Co-op 589 E. Albany Street. Participants are asked to use the William Street entrance.)
Fee: $5.00 member/non-member
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LINE DANCING
Learn easy to follow specific dance steps, add music and fun while improving heart & lung function, strengthening muscles and bones, improving posture, coordination, agility, flexibility, stimulates the brain, increases energy, burns calories and helps with weight loss
Instructor: Katy Trombley
Thursday 6:15 - 7 pm
Fee: $5.00 member/non-member
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NEW
Fitness Infusion
A totally rocking all over body strengthening exercise program. Cardio,Core and toning workout.
Instructor: Cheryl Liddon
Friday 8:30AM
Fee: $5.00 member/non-member
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CERTIFIED PERSONAL TRAINERS & Nutrition Specialists
Whether your new to exercise or looking to take your fitness to the next level. Our YMCA personal Trainers review goals and develop a customized program that meets your needs. Your trainer will guide you through each exercise offering feedback, motivation, and accountability
PT's: Cheryl Liddon
By appointment only 315-823-1740
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MOHAWK YMCA EXERCISE CLASSES
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MORNING CONDITIONING @ Mohawk Valley YMCA
Full body workout, including mat work designed for adults and seniors.
Monday, Wednesday & Friday 9-10 am
Fee: $3 non-member/ class $1 member/class
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VINYASA YOGA
Vinyasa flow is part of Hatha Yoga and uses stretches and core building to work into yoga postures. All levels are welcome and will be accommodated.
Instructors:
Lisa Gallagher Thursdays at 6 p.m.
Sherri Spina Saturdays at 10:00 am & Tuesdays at 5:45 pm
Please bring a yoga mat and water for all Yoga classes
Fee: $10/class
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KETTLE-BELL CLASS
This class will work your total body with one kettle-bell after and 45 minutes to complete after a brief warm up.
Instructor: Mel Rocco
Tuesday & Thursday 6 - 7 pm and Sunday 6:30 pm
Fee: $5/class
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HIIT
High-intensity interval training, is a training technique were you go all-out, through quick, intense bursts of exercise, followed by short, sometimes active recovery periods.
Instructor: Mel Rocco
Wednesday 6 - 7 pm
Fee: $5/class
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