Fitness Information:
Become healthier at the YMCA.  Whether you’re new to fitness, a seasoned athlete or somewhere in between, you’ll get the personalized attention, support and resources you need to commit to improving your health and well-being. At the Y, results are not just measured by how many pounds or inches you lose, results are measured by how great you feel inside and out.
 
Dedicated staff:  Our staff is caring, competent and experienced. They are passionate about serving you and they will guide and support you through our wide range of health and wellness programs, so you can find the workout regimen that fits your lifestyle.
Supportive Environment. When you join the Y, you’ll see that support doesn't just end with our staff; you'll meet other supportive people who will become work-out buddies and then lifelong friends. At the YMCA, we're not a gym, we're a community.

For more assistance or if you have questions, please call Melanie Dunphy, Adult Fitness Director
at 712-243-3934, OR email at mdunphy@nishnavalleyymca.com. 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

BODYFLOW 

BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYFLOW™ class is released every three months with new music and choreography.

When: Monday & Wednesday 5:30-6:30AM
          Tuesday & Thursday 5:30-6:30PM
Fee:  Free to Members  Public-Daily Fee
Instructors: Diana Robinson, Sandy Hansen & Scott Kristy

CXWORX 

 Based on cutting-edge scientific research, this program is the ultimate way to get a tight and toned core.  With dynamic training that hones in on your abs, glutes, back, obliques and "slings" connecting the upoer and lower body, this 30 minutes workout will leave you looking good and feeling strong.

When: Monday & Wednesday 6:30pm-7:00pm
  Tuesday & Thursday 12:15pm-12:45pm
Fee:  Free to Members  Public -Daily Fee
Instructors:  Denise King & Doug Grindberg

BODYPUMP  

                                     
BODYPUMP is the original barbell class that strengthens your entire body. This 60 minute work-out challenges all your major muscle groups by using the best weight room exercises like squats, presses, lifts, and curls. Great music, awesome instructors and your choice of weight, inspire you to get the results you came for—and fast!                                                 

When: Mondays & Wednesdays 5:30-6:30pm
          Tuesdays & Thursdays mornings 5:30-6:30am
          Saturdays 7:15 - 8:15am
Fee: FREE to members  Public - Daily fee                                                      
Instructors:Steve Hansen & Denise King 

ZUMBA ** New Place & New Time**

Zumba is a Latin-inspired, dance fitness class that incorporates Latin and International music and dance movements, which create a dynamic, exciting, and effective fitness system! Part dance, part aerobics, Zumba Fitness is an hour long routine that works almost every muscle in the entire body. It is dance fitness class that will teach rhythms like Salsa, Merengue, and Cumbia, and then put it into a group fitness format. 

When/Time: Monday & Wednesday   5:30-6:30pm at the Lincoln Gym
Fee: FREE to Members  Public- Daily Fee
Instructors:  Marsha VonSeggern & Angie Redler

Boot Camp

Your group trainer will use the treadmills, bikes, jump ropes, stairs, track, weights, do push-ups, sit-ups, and much more to help transform your body. You can do it, we can help!!  This class is for men or women who want a great workout.

When: Monday & Wednesday & Friday
Time: 8:30-9:30am
Fee: FREE to Members  Public - Daily Fee
Instructor: Jill Niklasen 

CARDIO CYCLING

If you’re looking for a great fat-burning cardio work-out, this is the class for you. This indoor cycling class will challenge and motivate you, whether you’re looking for a great winter cycling work-out, or want to get an early start to your outdoor cycling, or RAGBRAI training, or you’re just looking for a fun and challenging heart-healthy work-out, this class will boost your fitness level in a fun, fast-paced group setting. It will feature brand new, state-of-the-art LeMond Revmaster training bicycles, which offer an unbeatable work-out, infinite adjustability, and a true “road bike” feel. This will be a high-energy class with great music, led by Jon R. Jordan, an experienced cyclist, and a certified YMCA personal trainer.

When: Monday&Wednesday&Friday - 5:50am-6:50am
             Tuesday & Thursday 6:45pm-7:45pm           
Fee: FREE to Members  Public - Daily Fee                                                                                  
Instructor: Jon Jordan & Jodie Hogue  

SILVERSNEAKERS

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of motion, and activity for daily living skills.  Hand-held weights, elastic tubing with handles and a ball are offered for resistance, and a chair is used for seated and/or standing support.

When: Monday&Wednesday&Friday
Time: 10:00-10:45am
Fee:  FREE to Members  Public - Daily Fee
Instructors:  Michelle Heath      

FITNESS 101

The 3 one-on-one sessions with Jon will help you get to know the weights, work on form, and get you into a beneficial and healthy workout routine. This is perfect for the person who wants some guidance in the weight room, but does not want to do a full personal training course. If you are interested in signing up, here is what you need to do:
1. Give the front desk your name and number.
2. Jon will contact you so you can set up a schedule or you can contact him at 712-762-3779.
Once you’ve spoken with Jon, you may come in and purchase the 3 sessions at the YMCA front desk. Jon will let you know about the pricing