Programs & Services

The many and varied programs and services offered by the Wyckoff Y will keep the entire family busy from dawn to dusk.

Group Exercise Classes (GEC)

GEC Schedule FALL Session – Effective Nov 10
AOA Fall GEC Schedule Effective Nov 10
Cardio Mix – December

FLCC GEC Fall Session Effective Nov 6 REVISED

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Define Yourself

Strength Training Classes:

ARMS & ABS: Dare to go bare and show off your sculpted upper body. This express class tones everything from your waist up.
BALANCE & TONE:
Improve your balance, plus shape and tone muscles for a firm and steady body.
BARRE AMPED INT/ADV: Strengthen, lengthen, and sculpt your body by using small controlled movements, isometric holds, and high repetition. High energy class ending with yoga moves.
BARRE DEFINED INT: Combines elements of ballet, Pilates, and Yoga. Engage your core muscles as you work through a challenging series of barre and body strength moves.
C.B.S. (CORE, BALANCE & STRETCH): A fusion of exercises that will improve flexibility, core strength and balance.
LOWER BOTTOM BLAST: It’s bottoms up in this express class for everything south of your waistline.
PILATES MAT: A mind-body program that tones and strengthens muscles, reduces stress, and creates a streamline body shape. Improve core postural muscle strength, stability, and flexibility through graceful movement.
PILATES SCULPT: A more challenging Pilates class utilizing weights, Thera-Bands, and the Magic Circle to deepen your powerhouse connection and sculpt the body.
POWER PUMP: Take your strength workout to the next level. This workout uses adjustable barbells, weight plates, and body weight. Designed to firm, tone, strengthen, and define muscles of the arms, shoulders, abs, chest, back, and legs.
TOTALLY TONED: Define, firm, and condition all major muscle groups. This non-impact workout uses weights, resistance bands, body bars, and benches.

Get Your Sweat On

Cardio Endurance Classes:

CARDIO KICK & JAB: A cardiovascular workout incorporating boxing and kickboxing moves. A great total body workout.
CARDIO MIX
: Each week, sample one of our heart-pumping cardio classes taught by one of our dynamic instructors.
STUDIO WALKING: Get off the treadmill and walk to a beat. Features low-impact walking moves that can be modified to a fast walk or jog for more intensity. Class is the equivalent of a three mile walk. May include light weights.
WALK IT UP: Take your Studio Walking class up a notch. The last 15 minutes will feature use of a 4-inch step to increase your endurance, lower body strength and balance.
ZUMBA : High energy Latin and hip hop moves and rhythms with motivating music that is fun and easy too. The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Zumba is a “feel-happy” workout that is great for both the body and the mind.

Pedal Power

Cycling Classes

30 MIN. BEGINNER CYCLE CLASS QUICK SCHEDULE:
Wed. 11:00-11:30am with Nancy
Thu. 7:30-8:00pm with Don
Fri. 10:30-11:00am with Jeannie
Sat. 10:15-10:45am with Grace

EASY RIDER: 30 min. Beginner Class that will teach set up and technique in a modified ride.
ENDURANCE RIDE
: 90 min. of Spinning fun! Challenge yourself to go longer on this extended ride.
RIDE & RELEASE: Two great workouts in one! 40 minutes of a cardiovascular spin ride followed by 20 minutes of stretch and flexibility off of the bike. Perfect for all fitness levels and for cyclists looking to improve their mobility.
TOTAL RIDE: A cardiovascular workout on a stationary bike based on cycling principles. Classes are technique based and/or real terrain based and focus on cadence, heart rate zones, climbs and sprints. TOTAL RIDE EXPRESS: 45 min. Session.
XTREME RIDE: High Intensity Interval Training (HIIT) comes to the Cycle Studio! HIIT maximizes anaerobic fitness, reduces insulin resistance and stimulates fat loss.

Mix It Up

Cardio & Strength Classes:

BALLET BOOTCAMP: A great way of toning, strengthening, and improving posture and flexibility. No previous experience necessary.
BOOTCAMP: High-energy class using simple patterns and drills to improve cardiovascular endurance, muscular strength and endurance, coordination, and agility. BOOTCAMP EXPRESS: 45min. session.
BOUNCE & TONE: A cardio and sculpting workout on a rebounder (mini-trampoline) that’s low on impact and high on cardio. Uses intervals of weight training for a total body workout.
COREBALL: A cardiovascular and muscular endurance class using a 2lb. medicine ball as an athletic training tool. This functional training class will increase agility, speed, core strength and stability while improving mobility and flexibility.
CORE & MORE: Strengthen, lengthen, and define the muscles of your core with resistance, balance, and low impact cardio techniques.
HIIT (HIGH INTENSITY INTERVAL TRAINING) MIX:
A total body workout combining vigorous aerobic periods with strength & toning.
INSANITY® : Revolutionary cardio-based total body conditioning program based on the principles of MAX Interval Training. By using MAX Interval Training, INSANITY pushes the participant to new training heights, resulting in more calories burned, faster results, and a more efficient metabolism.
R.I.P.P.E.D.® : Resistance, Intervals, Power, Plyometrics, Endurance, Diet. This 50 min. workout combines an easy, yet effective cardiovascular routine interlaced with weights and resistance, a combination that keeps your body moving.
STRONG by ZUMBA™ : High Intensity Interval Training class using traditional fitness moves for a more athletic, conditioning-style workout. No salsa or merengue in this workout.
TABATA TRAINING: Fire up your metabolism and kiss calories goodbye in this unique style of High Intensity Interval Training (HIIT) that is easy to adapt to all levels. What’s Tabata? 20 seconds of intense exercise 10 seconds of rest. Perform 8 rounds for a total of 4 min.
TRIPLE THREAT: Another offering in our HIIT series that packs 3 dynamite formats into one intense experience. Class will include a combination of any 20 min. bursts including kickboxing, Tabata drills, Plyometric, strength training, and/or core training for the total cross training effect. A great total body workout.
WALK & TONE: Same great Studio Walking class with added segments of strength training to help preserve muscle tone.
W.O.W. (Workout of the Week): Each workout will test a different part of your functional strength challenging you in ways from your traditional workout!
ZUMBA TONE : Combines targeted body sculpting exercises and high-energy cardio work with Zumba moves to create a calorie-torching strength-training workout.

Just Breathe

Yoga Classes:

CANDLELIGHT YOGA: Enjoy soft music and candle light as you gently flow from posture to posture. Relax and unwind with a creative and gently challenging class.
GET UP & GO YOGA: A faster paced power yoga in a shortened 45 min. version.
HATHA YOGA: Experience greater flexibility, strength, and increase your range of motion, balance, and reduce stress.
MINDFUL FLOW: A strong and steady yoga practice with emphasis on holding poses longer, alignment, muscular engagement, breath, and gazing point.
POWER YOGA: A traditional Hatha Yoga practice that generates heat through a vigorous flowering series of yoga postures and is coordinated with enhanced breathing to develop strength and flexibility. An athletic class for mixed levels.
RESTORATIVE YOGA: Employs the use of props (pillows, blankets, blocks, etc) to support the body so that you can hold the poses longer, allowing the body to release through passive stretching.
RESILIENCE YOGA (INT/ADV): Find your dynamic flow and practice to promote innovation and change. Cultivate strength, clarity, creativity and flexibility of both body and mind. Combine short journal writing, intention setting and intermediate to strong poses. For those who have a regular yoga practice.
ROCK YOUR VINYASA: Prepare to rock your yoga practice with this Vinyasa-based power class set to both modern-day and classic rock music. Students will flow through poses challenging their strength, balance, flexibility, and cardio, while making the mind-body connection that a Vinyasa practice supports. Some yoga experience recommended.
VINYASA YOGA: Coordinates the breath with dynamic flowing movement. Emphasis is on Sun Salutations, balancing poses, increasing flexibility, and raising the heart rate, always finishing with relaxation in Shavasana for complete balance.
YOGA FLEX: A series of poses to restore and increase flexibility. Athletes welcome!
YOGA FUNDAMENTALS
New to Yoga? Need to hone your skills? This basic yoga class is for you! Yoga practice can help members discover how to monitor the intensity of forces needed to achieve strength and stability in any given pose for the purpose of stillness and meditation.
YOGA MIX: A challenging mix of poses for all levels that incorporate breathing practices and mind focus for optimal strength, mental clarity, energy, and relaxation all rolled into one!

MINDFUL MOVEMENT

Active Older Adult Classes:

AOA SWIM TIME:
TUE: 10-11am/New Pool & 12-1pm/Boye Pool
THU: 12 – 1pm/New Pool & Boye Pool

GEC CLASS DESCRIPTIONS:

ADULT TRAINING: A lower intensity program recommended for seniors. Participants will increase cardiovascular fitness, muscle strength and increase flexibility.
CHAIR BALANCE & TONE: Tone & strengthen muscles while you work through range of motion performed in a seated position. Core & Balance exercises complete this total body workout. Great for beginners.
GENTLE YOGA: As the body ages, muscles and joints begin to tighten which causes discomfort and anxiety about one’s physical well-being. Learn deep breathing and relaxation techniques that will help you remain healthy and active. Class will be preformed standing as well as on the mat.
STRETCH & FLEX: Learn the correct, safe techniques of stretching to help improve over-all range of motion, increase circulation, and decrease recovery period from injury, reduce stress.
GENTLE AEROBICS: A gentle aerobic workout easy to follow and easy on the body. Great for seniors.
TAI CHI: The ancient art of Tai Chi may be an ideal form of exercise for people to relieve stress. You will feel relaxed after practicing the slow stretching, breathing, and gentle movement of Tai Chi.
ZUMBA GOLD: Zumba for the active older adults, beginner participant and other special populations who may need modifications for success. Created to emphasize the basics, this explosive program is so easy to follow that students at any age can do it.

SESSION CLASSES REQUIRE REGISTRATION:
Full Member: FREE  / Program Member: $45 per session

NIA : “Shifting, Body, Mind, and Spirit”. Experience a new way to shift your mind, body and spirit using NIA techniques to move your body. Through expressive movement NIA empowers you to achieve physical, mental, and spiritual health and well-being. At the end of the class learn to relax your body using guided meditations.
ARTHRITIS CLASS: All movements are part of the Arthritis Foundation’s recommended program and are appropriate for individuals with arthritis. Class includes standing and chair movements that are easy and safe to do.
STAYING STRONG: Formerly Exercise for Parkinson’s. Participate in a wide variety of exercises to enhance strength, flexibility, agility, and stability. Includes weight training, balance and gait exercises, along with gentle aerobics. Recommended for those with Parkinson’s. Muscular Dystrophy, and anyone with limited mobility. Caregivers may be required to attend class for those who need assistance.
RESTORE & RENEW: Active Restorative postures to awaken, realign and alleviate muscular tension. Awake, stimulate, our body’s natural healing to foster wellness in your daily life.