Health & Wellness - Mt. Trashmore Family YMCA

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 YMCA'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. 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.
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 KidQuest and TeenQuest
Interactive Zone: Enjoy an exhilarating, full-body workout while playing video games! Cateye gamebikes, Kilowatt stations, Cybex Trazers and the SportWall offer something for everyone from simulated interaction training for athletes, to keeping youth and teens active and excited about fitness, to mental and physical coordination exercises for older adults and rehabilitation patients.
Fitness Assessments
Nutrition Seminars
CPR/First Aid Classes
Health Fairs
Marathons
Spin-a-thons
Step-a-thons
Seasonal Fitness Challenges
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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Abs Level 1, 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.

Abs Multi Level, 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 INFORMATION.

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 - 11:30 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 Circuit, Monday, 6:00 pm
Days: Mon Time: 6:00 pm - 6:30 pm		Enjoy a mixture of cardio moves in this 30 minute class. A great workout for all levels. Ages 9-12 with an adult. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

Cardio Circuit, Thurs, 4:30 pm
Days: Thurs Time: 4:30 pm - 5:00 pm		Enjoy a mixture of cardio moves in this 30-minute class. A great workout for all levels. Ages 9-12 with an adult. 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.

Cardio Kickboxing, Wed, 7:30 pm
Days: Wed Time: 7:30 pm - 8:25 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.

CPR, American Heart Assoc, Sat 9 am
Days: Sat Time: 9:00 am - 5:00 pm Dates: 12/13/08-12/13/08		Learn the fundamentals of Adult, Infant and Child CPR, AED and First Aid in this American Heart Association certification. The skills and techniques you learn and practice will help you stay calm in order to save a life. This course is encouraged for all parents and caregivers and is required for YMCA lifeguards, child care workers and some fitness personnel. Ages: 18 and older $50 Members $75 Potential Members Registration Required. Members: 1/1/08-12/13/08. Non-Members: 1/16/08-12/13/08. Register Online.

CPR, American Heart Assoc, Sat 9 am
Days: Sat Time: 9:00 am - 5:00 pm Dates: 1/10/09-1/10/09		Learn the fundamentals of Adult, Infant and Child CPR, AED and First Aid in this American Heart Association certification. The skills and techniques you learn and practice will help you stay calm in order to save a life. This course is encouraged for all parents and caregivers and is required for YMCA lifeguards, child care workers and some fitness personnel. Ages: 18 and older $50 Members $75 Potential Members Registration Required. Members: 11/1/08-1/10/08. Non-Members: 11/1/08-1/10/09. Register Online.

Cycle & Strength, Tues/Thurs, 9:30 am
Days: Tues, Thurs Time: 9:30 am - 10:25 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.

Family Fitness/Instructor Choice, Sunday, 2:00 pm
Days: Sun Time: 2:00 pm - 3:00 pm		A 60-minute cardio exercise chosen each week by a different instructor. Ages 9-12 with a parent. SEE GROUP EXERCISE SCHEDULE FOR LATEST INFORMATION.

High/Low-Impact Aerobics, Mon/Wed/Fri, 8:30 am
Days: Mon, Wed, Fri 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: 3:00 pm - 9:00 pm		(Ages 8 and up, 5-7 with a parent) 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 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 3:00 pm - 9:00 pm Saturday 10:00 am - 5:00 pm Sunday 12:00 pm - 4:00 pm * Closed on same days as branch closings.

Interactive Zone, Zone Wars, 4:00 pm
Days: All Time: 4:00 pm - 9:00 pm Dates: 1/5/09-2/28/09		Zone Wars are a two-month challenge between teams of Interactive Zone participants. Teams will battle by points based on their overall statistics i.e. total wight lifted, total workout sessions, total workout days and total cardiovascular time. At the end of the two-month period, the winning team will receive an Interactive Zone party. Ages 5-12 years. Must register to be placed on a team. Must track all workouts in FitLinxx. Ages 5-7 must be accompanied by a parent. Registration Required. Members: 11/28/08-1/5/09. Register Online.

Karate Adult, Tues 7:00 pm
Days: Tues Time: 7:00 pm - 8:00 pm Dates: 11/4/08-12/16/08		This class is focused on the traditional martial art of Shitoryu karate and it's application in modern self defense. The focus is placed on family unity, honesty, honor and self improvement. Students are encouraged to avoid conflict and violence. $45 Member $85 Potential Members Registration Required. Members: 1/2/07-11/4/08. Non-Members: 1/2/07-11/4/08. Register Online.

Multi-Level Spin, Friday, 5:30 pm
Days: Fri Time: 5:30 pm - 6:30 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 Spin, 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.

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