Superior Douglas County Family YMCA


The YMCA has offered health and fitness programs for people of all ages, incomes and abilities for many years. The focus is on overall wellness, empowering you to tailor your own plan toward healthier living by choosing how you will accomplish your wellness goals. The whole approach means you have many options and lots of support as you choose your path to a healthier new you!

Because we know that healthy lifestyles are achieved through nurturing mind, body & spirit, well-being and fitness at the Y includes more than just working out. In addition to our fitness classes and facilities, we provide educational programs to promote healthier decisions, and offer a variety of programs that support physical, intellectual, and spiritual strength.

Here are the health and wellness programs we offer:

NEW! Self Defense Basics! MORE INFO

National Diabetes Prevention Program

In the Diabetes Prevention Program, a trained lifestyle coach will introduce topics in a supportive, small group environment and encourage participants as they explore how healthy eating and physical activity can benefit their health.

How it works:

The 12-month, group-based program consists of 16 one-hour, weekly sessions, followed by monthly sessions led by a trained lifestyle coach who facilitates a small group of people with similar goals.

Discuss topics such as healthy eating, increasing physical activity, reducing stress, problem solving, and much more.

Stay motivated to maintain progress towards program goals with monthly maintenance sessions.

New classes begin in January and July. See our NDPP page for more info

Group Exercise Classes

See our Group Exercise page in the 2018 Summer Program Guide 2018 Fall Program Guide

What’s your thing? We have Yoga, Boot Camp, Zumba, Steps and more. Taught by certified instructors, our Group Exercise classes are a great way to shake things up in your routine, as well as push yourself to new limits.

Tai Chi: Fundamental martial arts movements are done slowly and deliberately with emphasis on balance and control. It promotes strength in the legs as well as flexibility, balance & general health.

RIP: RIP is a strength training program for men and women of all ages and ability levels. RIP is a full body endurance strength training class that attacks every muscle group in our bodies. RIP is a pre-choreographed class with new music and new exercise every 6-8 weeks. RIP is guaranteed to keep your workout fun and new, plus achieve the results you have always wanted.

Muscle Pump: This group is designed to work all major muscle groups with weight-plates, dumbbells, bands, body weight and/or stability balls. Have fun with weights in interval timing and rep challenges.

HIIT It: “High Intensity Interval Training” is a challenging interval circuit workout with groups. HIIT uses weighted balls, jump ropes, hand weights, step boards among other equipment to challenge your body and keep you guessing throughout the entre class. You will never get bored with this fast paced cardio strength class. All fitness levels welcome.

Power Step: Power Step is a pre-choreographed step program designed to push your cardio to its limits. Power Step works your body in all planes of motion, both on the step and on the floor. Power Step will strengthen your heart, increase bone density, and improve your coordination with “Top Hits” music. All fitness levels welcome.

Interval Mix: Interval Mix is a challenging interval class using a variety of training methods. With Interval Mix you will complete exercises in a timed format. This class includes circuits, partners, individual and team challenges. You never know what you will get with Interval Mix. Each instructor has their own flare and style when delivering this fast paced cardio class. Guaranteed to smile and sweat. All levels welcome.

Boot Camp: Feel invigorated with fun and challenging running exercises, drills, circuits, rep challenges, intervals and more. Boot Camp delivers a workout based around endurance and is a great training option for runners, triathlon athletes as well as anyone looking for a great workout. All levels welcome.

Cardio Mashup: Cardio Mashup is a fast paced cardio class including cardio kickboxing, interval training, and boot camp drills/rep challenges. Come and try a few of the classes we offer all in one class! All levels welcome. This class is a great way to trail what the Y has to offer.

Transform: Transform unites yoga & sport like never before. Transform is a mind/body experience that features traditional yoga poses and sport influenced movement to strengthen and tone your whole body. All fitness levels welcome.

Mat Pilates: Mat Pilates is a beginner/intermediate class where you will learn the basics, fundamentals, and proper techniques of Pilates. Mat Pilates focuses on body connections, breathing, alignment, and awareness. This class is great for newcomers to Pilates and for those who want to refine their knowledge, understanding and ability.

Yoga Flow: A fitness-based approach where students will focus on linking conscious breath with a vigorous and mindful flow. Students will build strength, flexibility and concentration while cleansing the body and calming the mind.

Gentle Yoga: Gentle Yoga is a class structured around rejuvenating and healing the body. This class is held at a slower pace and focuses on stretching all areas of the body while releasing stress and tension from joints and muscles.

Restorative Yoga: This practice is designed to restore the nervous system and help release deeply held tension from the body and mind. We use props to support the postures, while gently stretching and strengthening the body.

Zumba: Zumba involves dance and aerobic movements performed to energetic Latin music. The choreography incorporates “Hip Hop”, “Samba”, “Salsa”, and “Mambo” inspired dance moves. Guaranteed to get you sweating with this fun dance inspired cardio class. All fitness levels welcome.

Tai Chi: Tai Chi is a class where fundamental martial arts movements are done slowly and deliberately with emphasis on balance and control. Tai Chi helps promote strength and resilience in the legs as well as flexibility, balance and general health.

Zero to 5K Training

You can go from zero miles to being able to complete a 5K race this Spring. If you can walk a mile without pain...this 12-week class will help. Class time includes some flexibility & core strength work to help you reach your goal. Learn running do’s and don’ts from an experienced runner. Meet upstairs at the track.

Fitness Room Training

Meet with a Fitness Room Trainer for an hour to learn how to use the Fitness Room in a way that will help you to achieve your fitness goals. Discuss with the trainer any health or orthopedic concerns you may have. This training is FREE and highly recommended for new members. Appointments are scheduled at the desk in the Fitness Room. Also included in this offer is the opportunity to experience one Group Ex class and one water class for FREE.

Fitness Analysis

Schedule a fitness analysis with a personal trainer that will measure resting heart rate & blood pressure, percent body fat, cardiovascular endurance, flexibility, muscular endurance & upper body muscular strength. This is how you find out how fit you really are as opposed to how fit you think you are. Periodically undergoing a fitness analysis is also a great way to monitor improvements in one’s fitness level. Set up an appointment with Sarah.

Personal Training

Obesity & inactivity claim more than 300,000 lives annually, and the financial impact on the country is staggering. The YMCA has qualified personal trainers who are eager to help you achieve your wellness goals. See improvements in endurance, flexibility, muscle tone & strength, fat loss, balance, and heart and lung function. The rates shown below involve unstructured time to best be used as the member & trainer see fit.

Personal training fees are non-refundable.

Visit the Personal Training page for more details.