June 26, 2017

The Sterling-Rock Falls YMCA offers over 35 Group Fitness classes a week that are free for members. With classes ranging from kick boxing to Cardio Flow, we have something for everyone!

Group Fitness Schedule
Summer Fitness 2017

Thinking about taking Group Fitness for the first time? Beginners are always welcome! You may start a class at any time (no need to wait for a new session). If you’re new, remember to do what your body is comfortable with: it’s completely fine to modify movements. All Group Fitness classes are included in your membership, so there’s no risk in trying them all!

Not a Member?  Try your first class free of charge.  You can either become a Y  member and get all classes free of charge or you can pay a daily guest fee of $8.  Guests become a Y member for the day and get full access to the facility.


FIT Kids
Bring your kids ages 7+ to the YMCA this summer to get moving! This class will incorporate CATCH lessons and fun dance aerobics. Each week will bring something new to keep kids FIT this summer.

Bootcamp is the combination of a team atmosphere AND intense full body cardio and strength workouts. It’s very effective at reducing excess body weight, improving cardiovascular endurance, increasing lean muscle mass and improving overall coordination and balance.

Try a safe and heart-healthy aerobics class to energize your active lifestyle using low-impact movements that focus specifically on building upper-body and core strength plus cardio endurance. Great for beginners or those looking to add to their existing workouts.

WERQ is the fiercely fun dance fitness class based on pop, rock, and hip hop music. The warm up previews the dance steps in class and the cool down combines yoga-inspired static stretching and balance poses.

 Stretch & Relaxation
This class is designed to help guide you with a gentle stretch and yoga postures. Stop in for 45 minutes to leave feeling refreshed and ready to take on your day. 

A 45 minute plyometric class with a boot camp feel. This class will provide a full body workout, help build muscle, and get your body working as a full unit in strength and speed.

Cardio Flow
This class combines yoga and sport like never before. Prepare for a unique mind/body experience featuring traditional yoga poses and sport-influenced movement including plyometrics and strength.

Kick Boxing
Kickboxing will you get you off the couch, out of your office, and into an exhilarating total body workout where a fusion of martial arts meets chart topping music. Lace up and be prepared to kick fat cells in the gut, knockout stress, and gain strength, heart-lung function, and flexibility!

Power Pump
Power Pump is a barbell workout that incorporates functional orthopedic strength training. Every movement plane is attacked using weights and body weight. Featuring safe motivating exercises, and great music to create a thrilling group fitness atmosphere.

The intense workout focuses on muscle toning and core conditioning with the use of bars, weights, balls and bands to give you strength and helps to sculpt your body.

Designed for our senior population!  Exercises help with strength, flexibility, muscular endurance, balance, coordination, and agility. A chair is provided if needed.  Free for members, non-members $16 monthly

Morning Mixer
This class includes step aerobics,  low impact aerobics,  core work, weights, bands, and body bars! A different class every time. This class is for everyone so come mix up your workout with us!

POUND is a full-body cardio jam session with constant simulated drumming. The workout fuses cardio, Pilates, and isometric movements while you strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!