YMCA Small Group Training: Striking & Conditioning Lab (Monthly Session)

Class Overview

Step into peak physical condition with our Striking & Conditioning Lab, a high-energy, 4-week small group training program. Led by a certified Personal Trainer and experienced Brazilian Jiu-Jitsu brown belt, this elite program blends technical striking fundamentals with functional combat conditioning.

Designed for all fitness levels, this class strips away the intimidation of combat sports and focuses purely on high-calorie cardiovascular endurance, total-body rotational power, core stability, and functional strength.

Key Focus Areas

• Combat-Style Conditioning: Build explosive speed, stamina, and agility using high-intensity interval training (HIIT) inspired by combat sports training.

• Striking & Footwork Fundamentals: Learn proper mechanics for punches, elbows, and knees using heavy bags, focus mitts, and shadowboxing drills to improve coordination and hand-eye synchronization.

• Rotational Core Power: Train the core and hips to generate maximum torque and power safely through multi-planar movements.

• Functional Mobility & Resilience: Incorporate grappling-inspired mobility drills and joint-stability exercises to protect shoulders, hips, and lower back.

What to Expect

• Format: A 4-week progressive series meeting 1 time per week for 50 minutes per session.

• Expert Instruction: Receive elite-level coaching on form, breathing, and pacing from a trainer who brings a deep understanding of functional biomechanics and martial arts movement.

• Structured Sessions: Every class features a dynamic combat-mobility warm-up, a technical striking/pad-work block, a high-intensity conditioning circuit, and a restorative cool-down.

Who Is This For?

• All Fitness Levels: No prior martial arts experience is required. Movements and striking combinations are scalable, allowing beginners and experienced fitness enthusiasts alike to push at their own pace.

• Fitness Goals: Ideal for anyone looking to torch calories, carve lean muscle, boost cardiovascular endurance, and break away from the traditional treadmill routine.

What to Bring

• A supportive, clearly labeled water bottle.

• A sweat towel.

• Comfortable, flexible athletic apparel, supportive cross-training shoes, and hand wraps or gloves (recommended for bag and mitt work).

Couch to 5K Training Program that offers an 8-week training plan that gradually increases distance. Offers group runs on Sunday mornings at 9 am and optional strength and stretching conditioning for runners on Wednesdays and Thursdays at 5 pm. T-shirt included with registration.

YMCA Small Group Training: 6-Week Golf Fitness Clinic

Class Overview

Unlock your full potential on the links with our 6-Week Golf Fitness Clinic, led by a certified Personal Trainer. Designed specifically for golfers of all skill levels, this small group training program focuses on improving your physical foundation so you can generate more clubhead speed, increase driving distance, and maintain consistency through all 18 holes while reducing the risk of injury and post-round back pain.

Key Focus Areas

• Rotational Power & Core Stability: Train the core and hips to transfer maximum energy efficiently through your swing.

• Mobility & Flexibility: Open up tight hips, thoracic spine (mid-back), and shoulders to achieve a fuller, more powerful backswing without strain.

• Balance & Stability: Enhance single-leg stability to ensure a solid, repeatable posture and a balanced follow-through.

• Functional Strength: Build foundational strength in the glutes, legs, and upper body to support a powerful, repeatable swing mechanics.

What to Expect

• Format: A 6-week progressive series meeting once a week for 60 minutes per session.

• Targeted Screenings & Drills: Benefit from individualized assessment movements, tailored corrective exercises, and dynamic golf-specific circuit training.

• Small Group Coaching: Limited enrollment ensures you receive direct feedback, form corrections, and tailored scaling from your trainer to address your unique physical limitations or swing asymmetries.

Who Is This For?

• Golfers of All Levels: Whether you are a weekend warrior looking to shave strokes off your handicap or an avid player wanting to protect your body from wear and tear, this program is tailored to your goals.

• Fitness Goals: Ideal for anyone wanting to improve rotational athleticism, build functional power, and feel better on and off the course.

What to Bring

• A supportive, clearly labeled water bottle.

• A sweat towel.

• Comfortable, flexible athletic apparel and stable cross-training or flat-soled athletic shoes.

Note: This program does not address golf swing mechanics.

This 2-Month program is designed to help kick your fitness into gear and uses compound exercises that work multiple muscle groups simultaneously using kettlebells and stability equipment. This curriculum will help develop strength, muscular endurance, stability, and increase your caloric expenditure. This program is facilitated by a certified personal trainer and includes a pre and post assessment to measure your success, personal goal review, and a supportive atmosphere to help you stay motivated throughout your journey.

YMCA Small Group Training: Kettlebell & TRX Power (Monthly Session)

Class Overview

Take your strength and conditioning to the next level with our Kettlebell & TRX Small Group Training. Designed and led by a certified Personal Trainer, this high-efficiency, month-long session combines the ballistic power of kettlebells with the ultimate functional bodyweight suspension of the TRX system.

By keeping the group size small, this program bridges the gap between independent workouts and one-on-one personal training—giving you individualized coaching, correct form correction, and built-in community motivation in an encouraging environment.

Key Focus Areas

• Functional Strength & Power: Utilize kettlebells for dynamic total-body movements (swings, cleans, presses) that build explosive power and core stability.

• Core Stability & Relative Strength: Leverage your own body weight with the TRX suspension trainer to challenge balance, engage deep core stabilizers, and build functional joint strength.

• Cardio & Endurance Intervals: Blend resistance training with heart-pumping conditioning intervals to maximize calorie burn and improve cardiovascular stamina.

• Safe Progression: Learn proper biomechanics, safe lifting techniques, and movement scaling from a professional trainer to prevent injury and ensure continuous progress.

What to Expect

• Format: A 4-week progressive series meeting once or twice a week for 50 per session.

• Personalized Attention: Because enrollment is strictly capped (typically 4–8 participants), your trainer can tailor exercises to match your specific fitness level, whether you are modifying for an injury or pushing for a new personal record.

• Results-Driven Structure: Each session includes a dynamic mobility warm-up, a targeted strength/power circuit combining TRX and kettlebells, and a restorative cool-down/stretch.

Who Is This For?

• All Fitness Levels: Movements can easily be scaled up or down, making it suitable for motivated beginners and seasoned gym-goers alike.

• Fitness Goals: Ideal for anyone looking to tone muscle, shred fat, improve athletic performance, and break through fitness plateaus.

What to Bring

• A supportive, clearly labeled water bottle.

• A sweat towel.

• Comfortable, flexible workout apparel and supportive cross-training athletic shoes.

YMCA Small Group Training: Learn to Cycle (Monthly Session)

Class Overview

Unlock the freedom, fitness, and joy of cycling with Learn to Cycle, a supportive, 4-week small group program led by a certified YMCA instructor/trainer. Whether you are an absolute beginner learning to ride a bike for the very first time as an adult, or someone looking to build comfort, safety, and confidence before jumping into group indoor cycling (spin) classes, this program provides a safe, judgment-free environment to get rolling.

Key Focus Areas

• Balance & Bike Control: Master the fundamentals of balancing, starting, stopping, steering, and controlling speed (focusing heavily on foundational cycling mechanics).

• Indoor to Outdoor Readiness: Learn proper bike setup, fitting, and gear handling if transitioning to outdoor riding, or build correct positioning, resistance control, and pacing for indoor stationary bikes.

• Cardiovascular Endurance: Gradually build stamina, leg strength, and lung capacity through low-impact, rhythmic pedaling intervals.

• Confidence Building: Overcome hesitation and anxiety around cycling through step-by-step guidance, personalized pacing, and a strong community support system.

What to Expect

• Format: A 4-week progressive series meeting  1 time per week for 50 minutes per session.

• Personalized Support: Because of the small group size, your instructor can give you individual attention, tailored adjustments, and a comfortable pace that matches your unique learning curve.

• Progressive Curriculum: Each week builds on the last—moving from basic stability and stationary drills to smooth pedaling cadence, turning, and endurance building.

Who Is This For?

• Beginners of All Ages: Adults and teens who never learned to ride a bike, or anyone returning to cycling after a long hiatus.

• Indoor Spin Seekers: Anyone wanting to build the foundational technique, terminology, and confidence needed to thrive in regular group cycling classes.

What to Bring

• A supportive, clearly labeled water bottle.

• A sweat towel.

• Comfortable, breathable athletic clothing (avoid extremely loose pant legs that could catch in a chain if using traditional bikes) and supportive sneakers or cross-training shoes. (Note: Spencer YMCA utilizes Keiser stationary studio bikes, cycling shoes with SPD clips ).

Learn the basics of running in a supportive environment. This program will introduce interval training on the treadmill, so you can safely build endurance and stamina for running one mile without stopping!

Build cardiorespiratory fitness and have more fun running with the guidance of a certified personal trainer. Whether you are new to running or returning after time away from the sport, this small group training is for you!

Mondays, 9:30 – 10:15am

Teens On Weights is a small-group strength training class designed specifically teen boys who want to build confidence in the gym. Whether you’re stepping into a weight room for the first time or looking to improve your technique, this class provides a supportive and encouraging environment to learn.

Participants will be taught proper lifting form, gym safety, exercise technique, and the fundamentals of strength training while following structured workouts tailored to their experience level. Along the way, they’ll develop strength, improve athletic performance, and gain the knowledge and confidence needed to train safely and effectively on their own.

Weekly workouts and support for your fitness journey.

YMCA Small Group Training: Women on Weights (Monthly Session)

Class Overview

Empower your fitness journey with Women on Weights, a supportive, 4-week small group training program led by a certified Personal Trainer. Designed specifically for women looking to build confidence in the weight room, this program breaks down the intimidation of strength training. Learn how to safely and effectively lift barbells, dumbbells, and cable weights to transform your body composition, boost your metabolism, and gain functional strength in a welcoming community of peers.

Key Focus Areas

• Strength Fundamentals: Master foundational lifting mechanics—including squats, deadlifts, presses, and rows—with a strong emphasis on proper form and injury prevention.

• Metabolic Conditioning: Combine resistance training with efficient conditioning intervals to build lean muscle mass, tone your physique, and increase daily calorie burn.

• Bone Density & Joint Health: Utilize progressive overload principles proven to improve bone mineral density, posture, and long-term joint integrity.

• Gym Confidence: Gain the knowledge and autonomy to walk onto the main fitness floor outside of class time and tackle any weight machine or free weight rack with total self-assurance.

What to Expect

• Format:  4-week progressive series meeting 1 time per week] for 50 minutes per session.

• Personalized Guidance: Small group ensure you receive individual attention, form adjustments, and personalized weight selections from your trainer.

• Structured Sessions: Every class features a dynamic movement warm-up, a progressive main lifting block focusing on multi-joint compound movements, and a guided flexibility cool-down.

Who Is This For?

• Beginners to Intermediate Lifters: Whether you have never touched a barbell before or want to refine your lifting technique, this program meets you where you are and scales to your capability.

• Fitness Goals: Perfect for women wanting to get stronger, tone up, feel more energized, and build lifelong healthy movement habits.

What to Bring

• A supportive, clearly labeled water bottle.

• A sweat towel.

• Comfortable, flexible athletic apparel and sturdy cross-training or flat-soled athletic shoes suitable for lifting.

This program is designed to help women gain a beautifully sculpted physique while building confidence with a variety of weight training equipment. Ladies will be led by a trainer through a comprehensive strength and core program to help them reach their goals and build a strong, confident body.

This guided program will teach you how to safely and confidently use weights to support your wellbeing. Sessions will introduce a variety of total body and split routines, so you can decide how to prioritize your workouts between core, upper and lower body.

We welcome both beginners and more experienced lifters to brush up on safe lifting technique, gym etiquette, warm-up and cooldown stretching, and recovery protocols, all in a supportive community environment.

Saturdays, 12:00pm – 1:00pm

Spring/Summer 2026

• April 25 – May 30 (6 weeks) 
• June 20 – August 1 (7 weeks)

Fall 2026

• September 12 – October 24 (7 weeks)

Questions? Contact NASM Certified Personal Trainer, Kristen – [email protected]

Women on Weights is a supportive, beginner-friendly strength training class designed to help women feel confident in the weight room. You’ll learn proper lifting form, build strength, and gain the knowledge you need to work out safely on your own. This small group program creates a welcoming environment where you can get stronger, ask questions, and feel empowered every step of the way.

This program is designed to help women gain strength and confidence with a variety of weight training equipment. Ladies will be led by a trainer through a comprehensive strength and core program to help them reach their goals and build a strong, confident mind, body, and soul. In this small group training, women will learn proper form, progressive overload, and build meaningful connections with your training comrades.

SUMMER YIN
YOGA SERIES: STRETCH & RESTORE

BAIERL FAMILY YMCA
Saturdays 7:45 – 8:45AM
May 16, May 30 • June 6, June 20
July 11, July 25 • August 15, August 29

Reset and restore this summer with a small-group Yin Yoga series. Gentle & long-held stretches help to release tension, improve flexibility, and support
relaxation; a perfect complement to a busy and active lifestyle.

With our flexible registration, you can sign up for all 8 sessions or choose 4
and attend as you’re able. No experience needed, so join us for a
calm, refreshing start to your Saturday!

Questions? Contact the instructor, Julie Klasen – [email protected]

Registration is available on our app, website, or by stopping at the front desk.