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:

2018 Fall Frolic 5K & 1-Mile, September 9th REGISTER

2018 Fall Frolic 5K & 1-Mile, 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:

ˇ 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.

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

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

Classes begin in April. See our NDPP page for more info

Group Exercise Classes

See our Group Exercise page in the Winter & Spring 2018 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.

Yoga: PM Classes include components of both Hatha & Vinyasa yoga. Hatha is generally slower-paced, gentle, and a good intro to the basic yoga poses. Vinyasa is breath-synchronized and flowing. Restorative (Iyengar) yoga uses props and longer hold times to open & engage the body in a more passive way.

RIP: A pre-choreographed barbell program for able-bodied men & women of all ages and all fitness levels. While matching movement to music, and using traditional strength training, it allows participants to work at their own level, whether you’re an average person or a seasoned lifter.

Power Step: A pre-choreographed step program designed to push your cardio edge into high gear and work the legs in every plane of motion, both on the step and on the floor. POWER STEP strengthens the heart, increases bone mineral density, improves coordination, and tones the lower body.

ZumbaŽ: Fuses Latin and international rhythms and easy to follow, core-focused moves that create a fun and dynamic fitness program that will get you smiling and wanting more.

Boot Camp: This is a total-body, callisthenic (cardio & strength) workout that involves challenging, yet fun, drills, circuits, intervals, etc..

HIIT It: (High Intensity Interval Training) This is a totalbody, callisthenic workout that’s a combination of cardio & strength. It’s our version of CrossFit & boot camp. Options are given for all levels: beginner, intermediate and advanced.

Tabata: A HIIT class Uses the 20/10 timed format. Class also includes core work, and a cool down & stretches.

Core & More: Remember classic toning classes? That’s what this is like. Tone your core & “more” using a mat as well as other props. Focus is on functional movement exercises.

Cardio Blast: An exciting variety of non-choreographed cardio exercise meant to blast your body into a fat-burning machine.

60-Minute Y-Tri

There’ll be assigned back-to-back time slots. You’ll do 10 minutes in the lap pool, 20 minutes on a spin bike, and 15 minutes on a treadmill. There will be transition time between each event. Winners are those with the most place points combining all 3 events. A t-shirt is included with registration, & awards in each division. Tech-wear shirts not guaranteed by race day if you register after March 24th.

Womens Strength & Resistance 101

Looking to shake up your routine and break out of a workout rut? Get leaner and stronger! Learn great resistance exercises, and how to use several of the ”toys” in the Fitness Room. Get energized, burn body fat, and increase your metabolism while in a fun, yet challenging, small-group setting. Choose from two class times; morning, or evening. Class is limited to 6 women.

Womens Strength & Resistance 102

The same great training and workout as 101, but you only attend the Mondays each week in the Fitness Room. The second day each week you get to choose a Group Exercise class to attend. There are many classes offered during the week to choose from, allowing you to attend a different Fitness class each week to give yourself a variety of workouts.

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.

Family Fitness Hour

Do you have a child in grades 2-5? Would you like to find something healthy & active for them to do on Monday evenings? The kids will be offered a variety of fun, active things like intervals, stations, Tabata, and more in the Kid’s Gym. This weekly class also includes an educational component involving healthy eating habits and a healthy lifestyle. While you’re at it parents, you can register for Group Exercise classes and get in an awesome workout while the kids are enjoying some fun activity. It’s a healthy win-win for all!

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 Cathi.

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.