YMCA ADULT GOLF LESSON

In partnership with The Longest Drive Learning Center , 131 Great Western Road, Dennis, MA
2006 PGA Teacher of the Year Billy Bondaruk

The schedule for the seven weeks will be as follows:
Week (1) basic full swing Instruction followed by putting instruction
Week (2) chipping instruction followed by skills competition
Week (3) pitching instruction followed by skills competition
Week (4) punch shots instruction followed by skills competition
Week (5) full swing instruction with video
Week (6) full swing instruction followed with video
Week (7) course management and inner game

This is more than just a golf clinic. It combines an exercise program, breathing, stretching and your Mind/Body connection, combined with the simplest way to swing a golf club.

ALPINE ADVENTURE CLUB

Have you ever wondered what the view is like from the top of a mountain? Now you can make new friends while experiencing the adventure of a lifetime with the YMCA Cape Cod! Friendly, knowledgeable guides will lead you through this introductory course while you challenge your mind and body to push up toward new heights and rewards. Using the famous White Mountains of New Hampshire as our classroom and playground, the Alpine Adventure Club is designed for people of all experience levels to learn more about mountain climbing safety techniques and the proper use of gear and equipment. We will also learn about the “Leave No Trace” philosophies for enjoying the wilderness responsibly. People of all ages are welcome.

So come have a picnic lunch at 4,000 feet with your newest group of friends and benefit from the freedom and perspective of mountain top air! No experience is required and minimal gear is necessary. Lunch and transportation are included. Contact Steven Wolfe for more information at 508-428-9251 ext 208.

DANCE CLASSES

Get ready for a wedding or special event. Debbie Israel, certified ballroom instructor will help you as you and your partner prepare for that special event this summer. Learn how to listen to the music and be smooth on the dance floor. Enjoy the Latin beats including salsa and mambo. You will also learn to rock the night away with some cool swing steps! The last class will be a party setting where we can practice everything we learned in the session. Class will take place at the West Barnstable facility.

HEALTH AND WELLNESS

Cardiovascular; strength training, core exercise and conditioning programs are designed to reduce stress and weight, increase strength and flexibility, and improve the spirit, mind and body for adults of all ages and fitness levels. We have something for everyone in a warm, friendly, and supportive atmosphere seeking healthy lifestyle changes.

FOREVER FIT
Designed to coach active older adults through a range of efficient workouts with a certified personal trainer. Learn to effectively use a variety of training tools including the BOSU Ball, stability ball, medicine ball, dumbbells and bands to build muscle, increase metabolism, burn fat and maximize results. Classes limited to 7 for maximum attention.

HATHA YOGA
The gentle art of stretching and relaxation. Explore this ancient method of stress and pressure relief. Increase flexibility and improve overall muscle tone.

INDOOR ROWING CLASS
This low impact high calorie workout is appropriate for all fitness levels ages 14 and older. Classes are led by Cape Cod Rowing Coach, Alyse Demary, who has been involved with the sport of rowing for over 20 years. Her expertise and motivation will inspire and challenge every participant. Beginner and Advanced classes are offered and include exercises on and off the indoor rower that increase stability, flexibility and posture. Maximum enrollment: 12

KARATE
Build strength, flexibility, confidence, discipline, control and gain insight into inner strength through Tang Soo Do Karate.

LIVE FOR LIFE EXERCISE PROGRAM
A class for seniors emphasizing balance/fall prevention, stretching, and strengthening exercises to increase muscle mass and deter osteoporosis. Instructors utilize dynabands, rubber tubing, and weight bearing exercises, which may help lower blood pressure, improve cholesterol ratios, and reduce the symptoms of arthritis. The cardiovascular portion of the class can be done seated or standing. Improve overall quality of life by exercising and meeting new people.

LIVE FOR LIFE: YOGA
All Fitness Levels Welcome.Yoga provides health enhancing and life enriching experiences for all. This class is specially designed to help with such ailments as arthritis, back pain, headaches and sleep problems common in the over 50 crowd. Each 45-minute class will focus on gentle yoga postures, stress-reducing breathing techniques and meditation practices to produce an overall feeling of well-being. All yoga postures can be done while seated in a chair. This class is a nice compliment to the Live for Life: Exercise Program!

TAl CHI
Feel the energy from this ancient Chinese martial art. Known for its healing and exercises that improve balance, flexibility and coordination.

MORNING TAl CHI
Beginner to Advanced.Increase your vitality; improve your balance; encourage your own relaxation. This ancient Chinese martial art is a moving meditation that enhances the overall health and fitness of participants.

P90X
Join Mike DiMaggio in a program that takes you through explosive Plyometrics, intense punching and kicking for endurance in Kenpo, fat-burning Cardio, 6-pack-sculpting Ab Ripper, and several targeted, muscle-strengthening and defining workouts to so you attain full body maximum results. Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to help you surpass your fitness goals and keep you motivated to reach your goal. Space is limited to eight participants.

AIKIDO
All Fitness Levels Welcome Beginner Aikido is a Japanese martial art that helps you discover your power and control within. Aikido gives you a workout that increases strength and flexibility and at the same time gives you confidence. It does not rely on power and strength, just self-control.

TRADITIONAL KUNG FU
Beginner to Advanced. Traditional Kung Fu training for the mind, body, and spirit. Learn effective self defense techniques that include kicks, punches, strikes, joint locks, take downs, throws, and submissions while getting in top physical shape.

CARDIO KUNG FU
Beginner to Advanced. Join Sifu Mike DiMaggio for basic Kung Fu movements including stance work (for leg strength and flexibility), punching and kicking, with a focus on proper technique. This high energy, fun workout mixes the old with the new for an exciting new workout for everyone.

BOOTCAMP
Beginner to Advanced. Non-Aerobic" class integrates the latest technology utilizing gliding disks and flex body bars. Build core strength and improve overall muscle tone. Classes provide lots of variety and are adapted to the needs and abilities of participants.

CARDIO BLAST
Beginner to Advanced. A mix of low impact aerobics and high- energy step training for a great cardio workout that will melt away the calories.

CORE COMBO
Beginner to Advanced. A unique combination of core strengthening and cardio training to chisel and challenge the body. A major portion of this class is preformed with a stability ball to isolate the core and develop better balance. Please bring your own ball.

MIX IT UP
Beginner to Advanced. An all over body toning class that gets your heart rate pumping and your body ready to burn fat while building lean muscle.

PERSONAL TRAINING
Beginner to Advanced. Whether you are a beginner or an accomplished athlete you can increase your fitness performance and learn techniques that will help to prevent injuries and improve your overall fitness level. Our personal trainers will help you set-up an individual, realistic and reasonable program designed with fun and effectiveness in mind. Call 508-362-6500 x 106.

ZUMBA®
All Fitness Levels Welcome . Zumba® fuses hypnotic latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got Zumba®!

FITNESS ASSESSMENT
Not sure where to begin? A fitness assessment will give you the information necessary to determine the best and most effective exercise program to achieve the results you are looking for.
This assessment will test your current:
3. Body Compostion (fat/lean ratio)
4. Cardiovascular Endurance
5. Flexibility Level
6. Muscular Strength and Endurance
This service is available only by appointment; call 508-362-6500 x117 for more information.

CARDIO KICKBOXING
Intermediate to Advanced Challenging cardio class incorporates traditional aerobic moves with self-defense techniques including punches, kicks, and jabs to create a dynamic fat burning workout with a focus on core toning exercises.

ENERGIZE STEP
Beginner to Advanced. A low impact cardiovascular workout with the benefit of a step to increase body strength and burn more calories. This program is geared toward all levels from beginner to advanced. Begin your day with this popular workout and get energized!

CORE YOGA
Beginner to Advanced. This yoga class will emphasize core and back strengthening through traditional yoga postures and breath work.

LOW IMPACT AEROBICS
Beginner to Advanced.This low impact, calorie-burning workout will have your toes tapping and your heart pounding. Fun yet challenging, this class combines classic aerobic moves with creative circuit training for all over body toning.

PILATES
Beginner to Advanced. Traditional mat class presented by Michael Gish of Traditional Pilates of Cape Cod. This hour-long class focuses on breathing, technique and postures created by Joe Pilates.

POWERSCULPT
Beginner to Advanced. "Non-Aerobic" class includes a variety of exercises to promote strength and flexibility for all fitness levels. This is an overall body-toning program with concentration on the large muscle groups.

YOGA CONDITIONING
Beginner to Advanced.Yoga practice encourages whole body and mind vitality. We will focus on strength, grace and flexibility through a variety of yoga poses along with relaxation techniques to instill mindfullness and inner calm .

YOGA FLOW
Beginner to Advanced. This more challenging style of yoga blends continuous movement with longer holding of traditional postures.

ADULT CLASSES

FIT & SWIM
Main Pool. Exercise in the pool to stretch and tone your muscles followed by 15 minutes of lap swimming or water walking. (You need not be a "swimmer" for this class.)

NO SWEAT!
Main Pool. Work on your aerobic conditioning and muscle endurance by using the water's natural resistance.

YMCA AQUATICS ARTHRITIS
Small Pool. A recreational class in our heated pool for adults with any type of arthritis.

AQUACIZE
Small Pool. Following in the footsteps of the fabulously successful "Pound Plunge" program, Aquacize stretches and tones your muscles with a low-impact, movement-based workout. Participants need not be accomplished "swimmers" to aquacize.

WATER EXPRESS
Main Pool. The fitness benefits of water exercise are many. This faster paced workout is designed to strengthen your heart and lungs as well as your muscles. You don't need to be a swimmer to enjoy the power of the water in conditioning your body to be strong.

 

ADULT SWIM LESSONS BEGINNERS
Small Pool. This program is designed to teach adults how to swim. Participants should be "beginners" with little or no swimming ability or experience.

ADULT SWIM LESSONS INTERMEDIATE
Main Pool. This class is designed for the adult who has moved beyond the ability of a beginner and is looking to improve their skills.

ISEP
Small Pool. Our Individualized Swimming Exercise Program is an adapted exercise and swim program for adults with special needs. Programs are custom designed to increase the individual's fitness and independence. An aide may be necessary and welcomed to assist some class members.

LIFEGUARD TRAINING
Ages 15 years and up. 35+ hour course. Successful completion of this course will provide certification in Lifeguard Training, Waterfront, CPR for the Professional Rescuer, First Aid, AED and Oxygen Administration. Some weekend hours are required.

PRIVATE SWIMMING LESSONS
Age 3 years and up Small or Main pool by arrangement. Private Swimming Lessons are an optimal way to learn how to swim. Details and pricing information are available at our Front Desk or call Jeff at 508-362-6500 x103