Group Fitness
Ages 13+
As a member of the YMCA of Three Rivers, you have the opportunity to access group fitness classes at each of our YMCA locations (A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, St. Marys, Stork (Waterloo), and Stratford).
Group fitness classes are included in all complete memberships or can be added to customized memberships for ages 13+. Registration is required for all group fitness classes — register through your member portal up to seven days in advance of each class.
We have a robust schedule of classes across our Three Rivers’ communities geared to provide you with as much choice as possible. To learn more about what’s happening in a particular location, please log in to your member portal or visit your local membership desk.
Please Note: Group fitness classes have been designed for ages 13+ and include adaptations to suit all fitness levels. Each class is designed to both motivate and challenge you as you work to achieve your personal goals. We’ve attempted to list all courses offered across our Three Rivers’ locations. However all classes are not offered at all locations at all times throughout the year. Please check our program schedule for the most current program offerings.
Aquafit
A pool workout that offers both cardiovascular and muscle conditioning benefits. A great option for those wishing to reduce impact during their workouts or to cross train from land-based activities. Options are available to participate in shallow water or deep water depending on your comfort level.
Intensity: Moderate to high
Impact: Low
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, Stork (Waterloo), Stratford
Aquafit — Liquid Jog
Liquid jog is a form of cardiovascular exercise that mimics the motion of jogging while submerged in water. You wear a floatation belt to keep your body suspended, and you are tethered to a lane rope to keep you anchored in one spot. Suitable for all levels of fitness.
Intensity: Moderate to high
Impact: Low
Locations: Chaplin (Cambridge)
Aquafit — Move Together
This water-based workout uses the benefits of water to provide a joint friendly, low-impact workout. You choose the depth of water and intensity that is right for you. Muscle conditioning and stretching are included with a specific focus on range of motion and mobility. Experience the freedom of movement that water can provide.
Intensity: Low to moderate
Impact: Low
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Stork (Waterloo)
Aqua Zumba
Aqua Zumba® blends the Zumba® philosophy with water resistance, for one pool party you shouldn’t miss!
There is less impact on your joints during an Aqua Zumba® class so you can really let loose. Water creates natural resistance, which means every step is more challenging and helps tone your muscles.
Intensity: Low to moderate
Impact: Low
Locations: Stratford
Cardio — Move Together Heart
Get your heart pumping with a high on fun and low on impact workout. Great for beginners and those that want to keep one foot on the floor at all times. Cardio fitness is the focus, and functional balance components are also included.
Intensity: Low to high
Impact: Low
Locations: Chaplin (Cambridge)
Chat n' Snack
Bring your lunch and join us after your workout as we chat and snack together once a week. Learn more about health and fitness, meet our staff, and enjoy guest speakers on topics related to you. This close knit, supportive community of adults has been chatting and snacking for years with strong friendships made along the way. We welcome all to join us and we look forward to meeting you.
Intensity: Low
Impact: Low
Locations: Guelph
Cycle
Cycle is a great physical and mental workout that is appropriate for all fitness levels. Keiser M3 bikes provide a smooth and enjoyable ride.
Intensity: Moderate to high
Impact: Low to moderate
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, St. Marys, Stork (Waterloo), Stratford
ESSENTRICS®
ESSENTRICS® is an original full-body workout for individuals of all fitness levels who want to simultaneously strengthen and stretch their muscles safely and effectively. Drawing from the techniques of physiotherapy, Tai chi, and ballet, ESSENTRICS® works every muscle in the body, resulting in greater joint mobility, better posture, balance, and leaner, longer muscles.
Intensity: Low to moderate
Impact: Low
Locations: Guelph, Virtual
Foam Rolling
Foam rolling hydrates the connective tissue in your body, releases tension in the muscles, and complements any type of fitness or sport training regimen. To learn more and experience the effects of the foam roller for yourself, join us for a relaxing, invigorating half-hour foam rolling class after your workout.
Intensity: Low to moderate
Impact: Low
Locations: Guelph
Full Body — Move Together
Move together Full Body is a 45-minute class that will get you energized with 10 minutes of cardio, 30 minutes of strength training and 5 minutes of stretching and relaxation. Perfect for beginners. Bring a resistance band if you have one.
Intensity: Low to moderate
Impact: Low
Locations: Virtual
Gentle Fitness II
This program is for individuals with limited mobility. As you get stronger with exercise, you'll be better able to perform daily activities. Achieve your goal of walking for short durations by completing balance, strength, and cardio exercises while seated or standing. Participants with higher levels of mobility are also welcome.
Intensity: Low to moderate
Impact: Low
Locations: St. Marys
Gold Fusion
Slow, rhythmic, yoga-inspired poses are done standing on a step platform at a height of your choice. This offers postural awareness, balance, and breath control. You'll gain leg and core strength while also burning fat and improving your range of motion. Suitable for all skill levels.
Intensity: Low to moderate
Impact: Low to moderate
Locations: Guelph
Group Active® (MOSSA)*
Cardio, Strength & Mobility
Group Active® is a diverse one-hour workout that improves cardiovascular fitness, builds total-body strength, and enhances movement for daily life. Inspiring music and professional coaching will ensure you succeed with a wide variety of innovative and athletic exercises using dumbbells, body weight, and The STEP®. ACTIVATE YOUR LIFE!
Intensity: Moderate to high
Impact: Low to high
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, and Stork (Waterloo)
Group Blast® (MOSSA)*
Cardio Athletic Workout with STEP
Group Blast® is 60 minutes of athletic cardio training that uses The STEP® in a wide variety of ways. This highly effective workout will get your heart pounding and sweat pouring as you improve your cardio fitness, agility, coordination, power, and strength with exciting music and motivational coaching. HAVE A BLAST!
Intensity: High
Impact: Moderate to high
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), and Stork (Waterloo)
Group Centergy® (MOSSA)*
Mind-Body Strength & Mobility
Group Centergy® is an invigorating 60-minute mind-body workout that helps you grow longer and stronger. It incorporates yoga and Pilates fundamentals with athletic training for strength, balance, mobility, and flexibility. Emotive music drives the experience as you breathe and sweat through this full-body movement journey. REDEFINE YOUR SELF.
Intensity: Moderate to high
Impact: Low to high
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, Stork (Waterloo), Stratford
Group Core® (MOSSA)*
Athletic Core Workout
Group Core® gives you three-dimensional strength in 30 action-packed minutes. A stronger core, from your shoulders to your hips, improves athletic performance and enhances movement. Expert coaching and motivating music will push you through a wide variety of innovative exercises that use your body weight, weight plates, The STEP®, and a towel. GET HARD CORE!
Intensity: Moderate to high
Impact: Low to moderate
Locations: Stork (Waterloo)
Group Power® (MOSSA)* (Ages 15+)
Muscle & Movement Strength Workout
Group Power® is a 60-minute, cutting-edge strength training workout designed to get you muscle strong and movement strong. It combines traditional strength training with full-body, innovative exercises using an adjustable barbell, weight plates, body weight, The STEP®, heart-pounding music, and expert coaching. GET MUSCLE AND MOVEMENT STRONG!
Intensity: High
Impact: Moderate to high
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, Stork (Waterloo), Stratford
Group Ride® (MOSSA)*
Group Ride® is a 60-minute cycling experience brought indoors that will get you heart, lung, and leg strong. Inspiring music sets the pace and creates the terrain as you roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! RIDE ON!
Intensity: Moderate to high
Impact: Low to high
Locations: Guelph
Hula Dance
Rooted in a history of ritual dance, Hula dramatizes stories through movements and song. Join us as we explore the tradition of the Hula maidens, understanding the meaning and stories of their body and hand movements, and appreciating the stories they tell. A wonderful way to explore and learn about new cultures through dance and movement. Please bring a sarong or large scarf that can wrap around your hips if available to you.
Intensity: Low to moderate
Impact: Low to moderate
Locations: Guelph
HIIT — High Intensity Interval Training
Learn to challenge your body and get fit with HIIT. This class will use cardio and strength training alternating between work and rest to get your heart pumping while strengthening your muscles.
Intensity: Moderate to high
Impact: Low to high
Locations: Guelph, St. Marys, Stork (Waterloo)
Interval Strength & Cardio
This circuit-style class will target all muscle groups of the body with a combination of strength and cardiovascular training. This is a higher impact class, that'll have you moving around working at different stations. You will be sweating alongside your classmates during this interactive class, as you encourage each other to push yourself forward!
Intensity: High
Impact: Moderate to high
Locations: Stratford
Kickboxing
With a focus on core stability, kickboxing will help improve flexibility, balance and coordination, while working all muscle groups. The class will be led by instructors demonstrating combination sets where partners will hit and kick pads in combinations using jabs, crosses, hooks, upper cuts, front kicks, back kicks, and roundhouse kicks. This class works in partners, but individuals are welcome too.
Intensity: Moderate
Impact: Moderate to high
Locations: Stratford
Line Dancing
Get active while you learn line dances to a variety of music. Line dancing is a great way to improve your coordination and balance. Practicing fun routines choreographed to music will also work your brain and memory skills. No experience necessary — all skill levels and abilities welcome.
Intensity: Moderate to high
Impact: Low to moderate
Locations: Stratford
Low Impact Cardio
Low Impact Cardio is a class to get your heart pumping with a high on fun and low on impact. Great for beginners and those that want to keep one foot on the floor at all times. Cardio fitness is the focus, and functional balance components are also included.
Intensity: Moderate to high
Impact: Low to high
Locations: Virtual
Pilates
Perform a series of movements to help engage your body while improving posture and tone. Pilates increases flexibility and gives you more energy as well as working your abdominal muscles, increasing circulation and building stronger, longer, and leaner muscles.
Intensity: Low to moderate
Impact: Low
Locations: Guelph
R30® (MOSSA)*
R30 is your 30-minute cardio cycle workout. Music will make the time fly, and you will feel great working up a sweat. Ride at three main levels of speed, with the ability to increase or decrease the intensity of your own workout. Everything about the bike is adjustable, so R30 can be geared toward your personal level of fitness.
Intensity: Moderate to high
Impact: Low to moderate
Locations: Guelph
Stability Ball
Use a stability ball to help improve core strength, posture, balance, and flexibility all while giving you a total-body strength workout. The stability ball will work your core and stabilizer muscles in almost every exercise, even those that target the extremities.
Intensity: Low to high
Impact: Low to moderate
Locations: Stratford
Strength — Gold
Move through a variety of exercises that increase aerobic conditioning, muscular strength, range of motion, and skills required during daily activities and living. Low-impact moves and a variety of equipment will be used for resistance.
Intensity: Low to moderate
Impact: Low
Locations: Guelph
Strength — Move Together
This class will increase your overall strength, range of motion, balance, and skills required during activities of daily living. This class uses a variety of equipment, low impact options and all at a manageable pace. Feel stronger as you move through your day.
Intensity: Low to moderate
Impact: Low
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Stork (Waterloo), Stratford, Virtual
Tabata
Tabata training is high intensity interval training based on the Tabata protocol (20 seconds all-out, followed by 10 seconds rest). Challenge your body and increase your fitness. Intervals include cardio and strength training.
Intensity: Moderate to high
Impact: Moderate to high
Locations: St. Marys
Tai Chi
This class will incorporate warm-ups based on Qigong followed by instructions on the ten moves of Yang style Tai chi. These are beginner moves and forms and once learned can be easily practiced at home. Tai chi helps reduce stress and anxiety while increasing flexibility and balance.
Intensity: Low to high
Impact: Low
Locations: Guelph
Total Body Challenge
Total Body Challenge is a workout guaranteed to build muscle, burn calories and make you sweat. From resistance training to cardio and core challenges, this class is a full 60 minutes of movement. Using a variety of equipment, including your own body weight, you'll get an all-over workout and be challenged every step of the way.
Intensity: Low to moderate
Impact: Low
Locations: Chaplin (Cambridge), Guelph, St. Marys, Stratford
Yoga
Learn the basic postures of Hatha Yoga. Connect your spirit, mind and body. With regular practice, you’ll soon notice a stronger, more balanced body, and you’ll leave each class feeling calm and fulfilled. All levels welcome. Please bring your own yoga mat.
Intensity: Low to moderate
Impact: Low
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, St. Marys, Stork (Waterloo), Stratford, Virtual
Yoga Flow
This class includes a gentle warm-up, strengthening and balance poses, a flowing section moving from one pose to the next with breath, followed by a cool down with stretches and relaxation poses. Please bring your own yoga mat.
Intensity: Low to high
Impact: Low
Locations: Chaplin (Cambridge)
Yoga — Move Together (Chair)
This form of yoga is practiced sitting on a chair or standing using a chair for support. Perfect for beginners and those who find the flexibility or balance demands of a traditional yoga class challenging. Reap the benefits of yoga poses, breathing techniques, and short meditations without having to get down on the floor. Please bring your own yoga mat.
Intensity: Low to moderate
Impact: Low
Locations: Chaplin (Cambridge)
Yoga — Move Together
This class explores traditional and non-traditional yoga poses and sequences. Everyone will have the opportunity to improve balance, flexibility and strength. All fitness levels are encouraged and welcome to attend. Leave class feeling refreshed in both mind and body. Please bring your own yoga mat.
Intensity: Low to moderate
Impact: Low
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Stork (Waterloo)
Yoga — Stretch
A gentle yoga flow that incorporates breathing techniques, yoga poses and mindful movement to help warm, relax, release and open. A great way to decrease tension and stiffness. Please bring your own yoga mat.
Intensity: Low to moderate
Impact: Low
Locations: Chaplin (Cambridge), Stratford
Zumba®
Lose yourself in the music and find yourself at the original dance-fitness party. A fusion of Latin and international music is the soundtrack for a dynamic, exciting and effective cardiovascular workout. The routine features aerobic and fitness interval training with a combination of fast and slow rhythms.
It's easy to do, effective, and totally exhilarating.
Intensity: Low to high
Impact: Moderate to high
Locations: A.R. Kaufman (Kitchener), Chaplin (Cambridge), Guelph, Stork (Waterloo), Stratford