Mt Trashmore Family YMCA - YMCA of South Hampton Roads

Mt Trashmore Family YMCA

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Health & Wellness

YMCAs are collectively the largest provider and promoter of health and wellness programs, active in more than 10,000 communities across the country. Locally, the YMCA of South Hampton Roads has been voted the leader in this field. This can be attributed to the Y's continued commitment to offering high quality, cutting-edge programs, instruction and equipment.

FitQuest: a 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. Y 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.
Group Exercise
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
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.
Fitness Assessments
Nutrition Seminars
CPR/First Aid Classes
Health Fairs
Marathons
Spin-a-thons
Step-a-thons
Seasonal Fitness Challenges
Annual Independence Day We Build People 5K
Bench Press Competitions

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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Adult Pick-up Basketball
Days: Mon, Wed Time: 5:30 pm - 7:30 pm		Monday/ Wednesday 5:30-7:00 pm

Body Design, Monday, 10:30am
Days: Mon Time: 10:30 am - 11:25 am		A non-aerobic class designed to strengthen and condition the entire body using free weights, bands and one’s own body weight. All levels welcome. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

Body Design, Tues/Thurs, 5:30 pm
Days: Tues, Thurs Time: 5:30 pm - 6:15 pm		A non-aerobic class designed to strengthen and condition the entire body using free weights, bands and one’s own body weight. All levels welcome. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

Body Design, Wednesday, 9:30 am
Days: Wed Time: 9:30 am - 10:25 am		A non-aerobic class designed to strengthen and condition the entire body using free weights, bands and one’s own body weight. All levels welcome. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

Cardio Kickboxing Level II, Thursday, 6:30 pm
Days: Thurs Time: 6:30 pm - 7:25 pm		Get a great cardiovascular and muscular endurance workout for the whole body with kickboxing moves that will leave you sore tomorrow. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

Cycle & Strength, Tues/Thurs, 9:30 am
Days: Tues, Thurs Time: 9:30 am - 10:30 am		Pedal-n-Pump! 30-minutes of intense stationary cycling followed by 30-minutes of pumping weights. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

High/Low-Impact Aerobics, Mon, 8:30 am
Days: Mon Time: 8:30 am - 9:25 am		A high or low-impact class that will keep you in your target heart rate zone and improve cardiovascular endurance. May include some light weight work. Great for beginners and beyond! See Group Exercise schedule for latest information.

Interactive Zone - Monday through Sunday
Days: All Time: 1:00 am - 12:00 pm		Our new Youth Interactive Zone equipment features video game-based cardiovascular equipment and a youth weight training line. We offer kids their own exhilarating, workout while playing video games! Receive a KidQuest or TeenQuest orientation with a trained fitness professional. Zone coaches will orient and coach youth ages 8-18 on developing healthy habits to help combat obesity and future health issues. Earn prizes when you register for the Interactive Zone Challenge. REQUIREMENTS: Ages 6-18 years. Children 6 and 7 years old must be accompanied by an adult. Children 8-12 must be signed in by a parent and parent must remain present in the facility. Children 13+ must obey teen center rules. Monday - Friday 4:00 pm - 8:00 pm Saturday 8:00 pm - 12:30 pm Sunday 1:00 pm - 4:00 pm * Closed on same days as branch closings.

Kickbox, Level I, Mon, 6:00 pm
Days: Mon Time: 6:00 pm - 6:25 pm		25 minutes of cardio kickboxing. A perfect workout!

Multi-Level Abs, Saturday, 11:00 am
Days: Sat Time: 11:00 am - 11:15 am		15-minutes of nothing but abdominal exercises. Ages 9-12 with an adult. See Group Exercise schedule for latest updates.

Multi-Level Abs, Tues/Thurs 12:30 pm
Days: Tues, Thurs Time: 12:30 pm - 12:45 pm		15-minutes of nothing but abdominal exercises. Ages 9-12 with an adult. See Group Exercise schedule for latest information.

Multi-Level Abs, Wed 6:15 pm
Days: Wed Time: 6:15 pm - 6:25 pm		10-minutes of nothing but abdominal exercises. Ages 9-12 with an adult. See Group Exercise schedule for latest information.

Multi-Level Cycle and Strength, Tue/Thurs, 9:30 am
Days: Tues, Thurs, Sat Time: 9:30 am - 10:30 am		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign-up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and wear comfortable clothing.

Multi-Level Cycle Express, Mon, 10 am
Days: Mon Time: 10:00 am - 10:30 am		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Mon-Thurs, 6:30 pm
Days: Mon, Tues, Wed, Thurs Time: 6:30 pm - 7:30 pm		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour-long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign-up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Mon/Wed/Fri 6:00 am
Days: Mon, Wed, Fri Time: 6:00 am - 7:00 am		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour-long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION. Sign-up 30 minutes in advance at the Member Services desk (No phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Mon/Wed/Fri, 12:00 Noon
Days: Mon, Wed, Fri Time: 12:15 pm - 1:00 pm		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Saturday, 9:00 am
Days: Sat Time: 9:00 am - 9:55 am		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Sun, 2:00 pm
Days: Sun Time: 2:00 pm - 3:00 pm		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. See Group Exercise schedule for latest information. Sign up 30-minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

Multi-Level Cycle, Thurs 5:30 pm
Days: Thurs Time: 5:30 pm - 6:25 pm		Multi-Level Spin is a group cycling class for all abilities. With progressions of sprints, climbs and jumps, this hour-long class is an intense cardio workout, but intensity can be adjusted to suit your fitness level. Ages 13-18 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION. Sign-up 30 minutes in advance at the Member Services desk (NO phone calls.) After 5 minutes, open bikes will be released to those on the waiting list. Recommendation: Bring a water bottle, towel and comfortable clothing.

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