Great Bridge Hickory Family YMCA - YMCA of South Hampton Roads

FitQuest: This 12-week personalized fitness program, included in YMCA membership, is designed to meet your specific fitness needs. Our trained FitQuest Coaches will teach, guide, motivate and give you the personal attention you need to successfully reach your goals. Sign up for FitQuest at the Member Services desk.

Personal Training: Personal Trainers can make the difference in your fitness program. They educate you about proper form and technique to make your workout safe and effective. Your trainer will design an individualized program to meet your specific needs and work with you during each workout. YMCA trainers are knowledgeable about exercise science and work with people of all ages and fitness levels to help them accomplish their short and long term fitness goals.

Cost:	One session	$40
	Three Sessions	$105
	Five Sessions	$160
	Twelve Sessions	$350

Want to share a trainer with a friend?

Cost:	Three sessions	$75
	Five Sessions	$125
	Twelve Sessions	$250

Group Exercise
Water Exercise
W.O.W – Women on Weights: Women on Weights is a class for women (ages 15 & up) interested in learning the basics of free-weights. Women will work with a personal trainer in a small group setting to learn the individual's best possible personal program. Members Only. Registration Required.Visit the Member Services desk for more information.
Y-Change: A new 6-week program designed to help you meet your personal fitness goals. We'll help you embrace a lifestyle of good habits, regular exercise and the joyfulness of fellowship offered by our programs.
Youth Fitness programs, including Y-Change Kids and Y-Change Teens
Teen Cycle
Teen Strength Training
Interactive Zone:Youth can play video games with friends while being engaged in physical activity on Expresso bikes. Families can race one another, pedaling side by side, while following a visual of their course. Or, check out Xerdance, which provides the perfect platform for individuals or groups to perform dance steps in unison with the onscreen instruction.

The YMCA is committed to providing programs that build a healthy spirit, mind and body for all. If you and
your family need financial assistance in paying fees for YMCA programs or membership, just ask! Download
an Open Doors financial assistance application.

Programs List ( Search )

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20-20-20
Days: Sat Time: 12:00 pm - 1:00 pm		This class focuses on overall shaping and toning with 20 minutes of cardio, 20 minutes of weights and 20 minutes of flexibility. Level 2 class.

20-20-20
Days: Tues Time: 9:05 am - 10:05 am		This class focuses on overall shaping and toning with 20 minutes of cardio, 20 minutes of weights and 20 minutes of flexibility. Level 2 class.

Ballroom Dance
Days: Tues Time: 8:00 pm - 9:30 pm		Learn partner and individual Latin-American and smooth dance steps such as Foxtrot, Swing, Cha Cha, Waltz, Tango, etc. across the dance floor. A new dance is introduced each month. Beginner steps are taught during the first 45 minutes of class, followed by another 45 minutes when dancers can build upon what they have learned with open dance time.

Body Design
Days: Wed Time: 9:15 am - 10:15 am		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class. Due to class time and popularity, please pick up a ticket from the Member Services Desk to guarantee your spot in this class. Tickets may be picked up one hour before class begins and must be turned back in prior to class. Space is limited. One ticket per member.

Body Design
Days: Tues Time: 5:30 pm - 6:25 pm		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class. Due to class time and popularity, please pick up a ticket from the Member Services Desk to guarantee your spot in this class. Tickets may be picked up one hour before class begins and must be turned back in prior to class. Space is limited. One ticket per member.

Body Design
Days: Fri Time: 9:30 am - 10:30 am		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class. Due to class time and popularity, please pick up a ticket from the Member Services Desk to guarantee your spot in this class. Tickets may be picked up one hour before class begins and must be turned back in prior to class. Space is limited. One ticket per member.

Body Design
Days: Mon Time: 9:40 am - 10:40 am		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class. Due to class time and popularity, please pick up a ticket from the Member Services Desk to guarantee your spot in this class. Tickets may be picked up one hour before class begins and must be turned back in prior to class. Space is limited. One ticket per member.

Body Design
Days: Thurs Time: 5:40 pm - 6:30 pm		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class.

Body Design
Days: Sat Time: 10:45 am - 11:45 am		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class.

Body Design
Days: Wed Time: 5:30 pm - 6:30 pm		Strengthen and condition the entire body using free weights, exercise tubing and other equipment. Level 2 class.

Chair Exercise
Days: Tues, Thurs Time: 11:30 am - 12:15 pm		Perfect for the active older adult, this class is primarily performed in a chair, although some standing exercises may be incorporated. Tubing and other equipment may be used to improve strength, flexibility and balance. Class is held in the Multi-Purpose Room.

Interactive Zone
Days: Sun Time: 11:00 am - 7:00 pm		Get an exhilarating, full-body workout while playing video games! The Interactive Zone's interactive fitness equipment offers something for everybody, from simulated training for athletes to keeping youth and teens active and excited about fitness.

Interactive Zone
Days: Sat Time: 8:00 am - 7:00 pm		Get an exhilarating, full-body workout while playing video games! The Interactive Zone's interactive fitness equipment offers something for everybody, from simulated training for athletes to keeping youth and teens active and excited about fitness.

Interactive Zone
Days: Weekdays Time: 9:00 am - 9:00 pm		Get an exhilarating, full-body workout while playing video games! The Interactive Zone's interactive fitness equipment offers something for everybody, from simulated training for athletes to keeping youth and teens active and excited about fitness. During the school year, The I-Zone is open on Mondays, Wednesdays and Fridays from 1 - 9 pm, and Tuesdays and Thursday from 3 - 9 pm.

Intro to Yoga
Days: Sat Time: 8:00 am - 8:25 am		25-minute class covering the basics of yoga, including instructional movements to improve flexibility, relaxation and breathing techniques. Perfect for anyone who is just starting.

Introduction to Meditation
Days: Thurs Time: 7:55 pm - 8:25 pm		This class will focus on a different meditation technique each month. Practice consciously stilling the mind while heightening awareness and increasing the ability to process information. Reduce stress associated with restless thought patterns and behavior.

Modern Movement
Days: Thurs Time: 12:45 pm - 2:00 pm		This class begins by waking up muscles with floor exercises, followed by ballet-based contemporary dance choreography, and ends with deep stretching. Socks are the recommended footwear for greatest agility. Modern Movement is a level 2 class.

Power Abs
Days: Tues, Thurs Time: 11:00 am - 11:30 am		A water fitness class with a focus on strengthening the core muscles by utilizing the great properties of the water. This class uses water-specific equipment.

Stability Ball
Days: Mon Time: 4:45 pm - 5:25 pm		Enhance balance and strength by conditioning the total body with the use of a stability ball. Free weights and other equipment may also be used. Level 2 class.

Step
Days: Thurs Time: 9:10 am - 10:10 am		An aerobic class that utilizes a step platform throughout the workout. This is a level 2 class geared toward the intermediate to advanced exerciser.

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