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PROGRAMS

Babysitting Services  |  Aquatics  |  Child Care
Youth Health and Wellness  |  Youth Enrichment
Youth and Family Programs  |  Health and Wellness
Group Health and Wellness  |  Personal Training
Specialized Health and Wellness
Mind/Body Health and Wellness
Senior Health and Wellness  |  Volunteer

Group Exercise Schedule*  |  Aquatics Schedule*
Download the YMCA Alexandria Program Guide

AQUATICS

YMCA Alexandria offers a well-rounded aquatics program that instructs various swim levels, provides consistency, and encourages water safety and exposure to career opportunities in aquatics.

Children's Swim Lessons

Parent/Child Swim Lessons (ages 6-36 months)

Adult Swim Lessons (ages 16 and older)

Private/Semi-Private Swim Lessons

Aquatic Fitness

Fit your water exercise classes around your schedule. Classes are offered Monday-Thursday and Saturday mornings. Sign up for the number of times per week that you want a water workout. Click here* for a schedule of classes. 

Water Aerobics

Experience a water workout that is designed to improve your cardiovascular ability, increase muscle strength and endurance, and increase flexibility. You need not be able to swim -- we have flotation belts if needed. Resistive equipment and weights are used to give you a thorough workout. No swimming skills required.

Deep H20 Boot Camp

Aqua Pilate's

Rookie League

Adult League

SCUBA Classes

Low Impact Water Aerobics

A shallow-end workout designed to improve cardiovascular ability, and muscle strength and endurance with little impact. You need not know how to swim. Excellent class for seniors and pre- and post-natal mothers. No swimming skills required.

Arthasize

A shallow workout for those with arthritis, joint, or muscle concerns. This non-impact toning exercise program focuses on muscle flexibility and range of motion of the joints. No swimming skills required. Great for seniors!

Specialty Aquatics

Community CPR

If someone is having a heart attack or choking, know what to do and be able to make a difference. Take a class and receive Red Cross Certification in Adult/Infant/Child CPR.

Lifeguard Class (ages 15 and older)

Learn the skills and acquire the knowledge needed to fulfill the demands of being a lifeguard. The class provides current information on anticipating and preventing unsafe situations at a pool. Safety, legal, and medical topics are covered. CPR for the Professional Rescuer, Oxygen Administration, use of the Automated External Defibrillator, and First Aid are included in the course. Call (703) 838-8085 for more information.

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CHILD CARE

Your child is discovering all kinds of new worlds. That's why at YMCA Child Care we carefully design every activity to expand your kid's imagination and encourage lifelong positive values. Their newfound confidence naturally strengthens the relationship they have with you, and that progression is at the heart of our philosophy -- good child care is good family care. We offer: field trips, nutritious snacks, age-appropriate curriculum, winter and spring break camps, experienced professional staff, half-day and holiday special events, fun-filled activities, sports and fitness activities, enrichment activities, supervised homework time, and swimming classes.

Full- and part-time YMCA Child Care is divided into specific, age-appropriate programs that provide your kids with high-quality and enjoyable experiences. For infants and toddlers, personal attention, rich sensory experiences, and a generous supply of giggles are a big part of their day. Preschoolers learn the importance of making choices, taking turns, developing language skills, and working in a group while they play games and create to the limits of their imagination. School-aged kids join in a variety of experiences including: service-learning, science, reading, and developing and practicing social skills. They gather in a safe environment that focuses on making friends, building relationships, staying active, and exercising leadership skills.

Babysitting Services (for children six months to 5 years)

Quality babysitting is available for parents while they use the YMCA facility or take classes or attend programs. Parents must be at the YMCA while their child is in our care. Enrollment is limited to a maximum of five children per babysitter. A fee is applied for late pick-ups.

Hours

Monday-Friday:	9:00 a.m. - 2:00 p.m.
Saturday:	9:00 a.m. - 12:00 p.m.

After-School Programs

All Stars After-School Program
(ages Kindergarten-5th Grade and 6th-7th Grade)

The YMCA Alexandria has after-school programs for elementary school students (grades K-5) and middle school students (grades 6-7) designed to help build children's characters. Our friendly staff provides homework assistance and engages your child in indoor and outdoor activities that include sports, swimming, art instruction, and creative projects that stimulate their minds. Healthy snacks are provided. Children have access to YMCA events such as Healthy Kids Day and activities that are fun and educational.

Middle School Program (for 6th and 7th Graders)

Winter Break Camp
(ages Kindergarten-5th and 6th-7th Grade)

Our school break camps include activities that center on developmental assets which are the character-building skills that all children need to empower themselves and build social skills for life. Camp activities include group games, swimming, and field trips. Most activities are included in camp cost. Field trips may require additional fees and include: bowling, swimming, museum trips, special events, and more.

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YOUTH HEALTH AND WELLNESS

Kids' Basketball (ages 4-8)

Each class is designed to motivate and educate children in the fundamental skills of basketball. Learn how to dribble, pass, shoot, and score! True sportsmanship will be taught as your child also learns about respect, responsibility, honesty, and caring.

Teen Weight Training (ages 14-16)

In this introductory class, teens will learn to perform and exercise safely to build strength and avoid injury.

Youth Soccer (ages 5-11)

This class will teach your child the fundamentals of soccer. He or she will learn basic skills and techniques as well as how to play games. Designed for all levels of players, this class uses enjoyable and helpful techniques to develop the skills necessary to compete on the field.

Youth Martial Arts (ages 5-10)

Children will learn tumbling, falling safely, basic karate stances and techniques, body flexibility, strength, discipline, and respect in a non-aggressive, non-competitive environment. Instruction will be taught in a traditional Japanese martial arts manner using English and Japanese martial arts. Most importantly, the children will learn in a playful and fun environment.

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YOUTH ENRICHMENT

Preschool Music Parent/Child Classes (ages 0-5)

Melody Hounds Parent/Child Music classes -- brought to you by the co-creators of "Sesame Street" and "Between the Lions" -- provide a delightful and joyous way for you to sing, dance and spend quality time with your child. They teach parents the most effective way to enhance your child's musical development by incorporating music into everyday life. Classes are based on a new PBS puppet interactive TV show called, "Lomax ... The Hound of Music," which debuts in 2006. Special offer for first time enrollees: each child receives a free Melody Hounds T-shirt. For more details visit www.melodyhounds.com or call the YMCA Alexandria.

Star High

The YMCA's Star High program for teens and young adults aged 14-21 provides an opportunity for this group to participate in activities that help give them direction.

Open Mic Night

Come to Cafe Alexandria where teens and young adults can display their talents in rap and the spoken word.

Guys Out and Teens in the City

Our Guys Out program for males and Teens in the City program for females help you to:

• Make positive connections
• Learn how to identify what you want out of life
• Decide if college is for you. What are the options?
• Gain insight on how networking can help you land a job
• Learn how to research potential jobs
• Learn the benefits of a healthy lifestyle without drugs, smoking, and other unhealthy habits
• Take trips that are of interest to you and more

Teen Fitness Program

We can help prevent teen obesity through various programs that focus on health, exercise, and nutrition. Our teen fitness programs cover everything from strength training to cardio exercise and more!

Teen Dance Troop

Join our teen dance troop as they choreograph the latest dance moves. Our Dance Troop has performed at community events, annual dinners, and the NBC-4 Health Fair. The dance troop learns management and marketing skills by working with the group.

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YOUTH AND FAMILY PROGRAMS

Parent Advisory Board

Do you like to plan family events? Join our Parent Advisory Board and help plan events for families at the YMCA! You'll have lots of fun working with others on programs where you and your family can have fun with other families.

Parents' Night Out

Leave the kids with us for awhile! Parents can take a night out on the town while we watch the children. Children participate in swimming and arts and crafts.

Family Harvest Day

Come to our Family Harvest Day and have fun playing fall games, carving pumpkins, and more. There's a pumpkin carving contest and great prizes.

Tiny Tot Village

The Tiny Tot Village is a shopping extravaganza for every child! Children buy holiday gifts for family and friends.

Family Volunteers

Looking for a way your family can be of service to others?

• School Supply Drive (August/September)
• Clothing Drive (September)
• Thanksgiving Food Drive (November)
• Holiday Toy Drive (December)

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HEALTH AND WELLNESS

12-Week Program

This 12-week program is designed to teach new and returning exercisers how to start and stick with their exercise program. We will get you the results that you want.

FitLinxx (TM)

No more carrying a clipboard or piece of paper around the weight room to keep track of your workout! Designed for beginner, intermediate, and advanced weight lifters, FitLinxx is a computerized system linked to our Cybex line of weight equipment and some of our cardiovascular machines. It is designed to provide you a full body workout. The mini-computer screen attached to each piece of equipment keeps track of your settings, the amount of weight you should be lifting, how many repetitions you should do, and proper range of motion. All you need to do is get to the gym!

Fitness Evaluations

Experience the Y's way to physical fitness! This series of tests will evaluate your current level of fitness and is a must if you are just starting an exercise program or want to understand your current level of fitness. Our staff will measure your weight, resting heart rate, body fat percentage, muscular strength, muscular endurance, flexibility, and cardiovascular endurance. We will review your results and recommend an exercise program.

RMR (Resting Metabolic Rate) Testing

Metabolism varies from person to person and can change over time. Learn your unique metabolism by having it measured with the Body Gem metabolism measurement device at the YMCA with a simple breath test.

Screenings and Seminars

Health Screenings

Are you getting your health screenings at your doctor's office or wondering what your blood pressure or cholesterol levels are? We offer different health screenings every month.

Postural Screenings

When was the last time you had your posture checked? Muscle and alignment imbalances can be hurting your exercise program and holding you back while causing pain. Come and maximize your workout and get rid of those aches and pains.

Back in Action

Do you have a bad back? This 45-minute exercise class focuses on stretching and strengthening the areas that cause back and neck problems.

Pathfinders Seminar

Join our Pathfinders Seminars to find out how you can something more fulfilling with your career.

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GROUP HEALTH AND WELLNESS

The major focus of fitness is to build a healthy body. The YMCA promotes health and wellness that connect the mind, body, and spirit to build a healthy lifestyle. Our Health and Wellness program encompasses a wide variety of classes that can help you manage stress, have better health, and lift your spirit. Click here for group exercise class schedule.

Hi Cardio

Pump up the music and let's move! This impact aerobics class incorporates high and low impact choreography for a high energy, jammin' cardio workout!

 

Step I

Take the first step! This Step class is designed for the beginner. Basic moves are taught and incorporated into simple Step combinations. Beginners should start here, but all fitness levels can get a good workout. There's time for floor-work and a relaxing cool-down.

Step II

This intermediate Step class links moves together to form more complicated and intense combinations. Propulsion moves are added for increased intensity.

Step III

For the advanced stepper. Moves are linked together to form complex combinations, and power moves are integrated into the combinations for added intensity.

Step Circuit

This excellent cross training tool will add a new dynamic to your workout routine. This class involves intervals of Step aerobics and resistance training in a 3:2 ratio for a perfect combination of cardiovascular conditioning and muscle toning. Weights, tubes, and bands are utilized during the resistance segments.

30-30-30

Do you like hi cardio? Like Step? Like sculpting? Here's the perfect way to combine the three for a great workout. This class combines high intensity aerobic activity, Step aerobics, and sculpting for a challenging cardiovascular workout.

Muscle Fitness

This non-aerobic class is just what you need to strengthen the upper and lower body muscles through resistance training. Weights, tubes, and bands are utilized to make this a challenging workout. Use this class to round out your fitness program.

Step 'n Sculpt

Start off with a cardiovascular workout on the step. Then, give your legs a rest and work the upper body through resistance training. This challenging class gives you an overall workout.

Kickboxing

Learn the basic principles of boxing while improving cardiovascular fitness. This class includes a warm-up followed by stations at which you will learn various boxing techniques using bags and gloves, weights, jump ropes, and much more!

Abs, Back and Stretch

Super ab workout balanced with back strengthening exercises and relaxing stretches.

Abs and Back

Strengthen your core group of muscles to improve balance and stability. This class focuses on building strong abdominals.

Strength and Flexibility

Add the last piece of the fitness puzzle to your workout with this gentle stretching and strengthening program. Reduce stress and increase your overall flexibility with a classical mixture of European and Oriental conditioning exercises.

Senior Strength Training

An entry level senior strength class that will help you build a better body and keep you functioning with increased strength.

Total Fitness

This total body conditioning class uses weights, bands, jump ropes, and exercise balls to improve flexibility, balance, and cardiovascular at your own pace.

Power Rounds

A 45-minute class with excellent boxing techniques for 30 minutes and a hard core ab routine for 15.

Boot Camp

Incorporate something different into your workout regimen with boot camp. Different stations are set up with exercise balls, resist-a-bands, jump ropes, and weights -- a full body workout from head to toes.

Aerobics Schedule

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PERSONAL TRAINING

Our certified personal trainers will provide you with the expertise and motivation to attain your fitness goals. Workouts are individually tailored to meet your needs. Come in today and select a qualified personal trainer to help you attain your long- and short-term goals. FREE fitness evaluation with a computerized body fat machine is included.

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SPECIALIZED HEALTH AND WELLNESS

Boxing Conditioning

Learn to box with Terrill Jeffries, CPT. This class will operate in small groups of four or five and provide an excellent dual-purpose workout that offers challenges you can't find in the strength and cardio room. Expect to train with jump ropes, heavy, speed, and focus pads. You will also perform footwork drills, shadow boxing, plyometrics, and more.

F. I.T. (Females in Training) Camp

F.I.T. Camps provide a total body workout for women. You will work together with a group of women to achieve your fitness goals.  Four classes per week include two days of strength training and two days of aerobic training.

Introduction to Weight Lifting

This beginning weight lifting class is designed to teach basic free weight and machine exercises for every major muscle group. You will learn proper lifting techniques and receive help designing a program for yourself.

Shotokan Karate (ages 11 and older - instructor's discretion)

A great workout that will enrich you physically, mentally, and spiritually as well as provide you with the powerful means of self-defense. Kihon (basic techniques), Katas (forms), and Kumite (controlled sparring) are taught with emphasis on traditional etiquette, concentration, endurance, and perfection of character.

Ju-Jitsu

Ju-Jitsu teaches effective self-defense for all body types by showing you how to apply the strength of your largest muscles (through the back and legs) against the weakest muscles and joints of an attacker. This class is for adults, 18 and older, and will cover a wide variety of situations and techniques as well as the legal and ethical ramifications of self-defense.

Introduction to Step Clinic

Learn the proper form and techniques for Step aerobics. Class begins with a lecture on safety tips and an illustration of proper stepping form. Following the lecture, students will be taken through basic Step moves to practice the techniques. Beginners are encouraged to attend. You are invited to stay and take the Step 'n Sculpt class immediately following the clinic.

Baby and Me

Come join us to learn some exercises you can perform with your baby. Not only will you get in shape, you can do something fun and exciting with your child!

Exercise for Pre- and Post-Natal Mothers

This gentle fitness class is for new moms and moms-to-be. Class begins with a short lecture on safe and effective exercising. Emphasis is on exercises and toning for easier delivery and quicker recovery. Come and learn the basics of safe exercise during and following pregnancy and enjoy meeting other parents.

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MIND/BODY HEALTH AND WELLNESS

Hatha Yoga

Hatha Yoga promotes muscle development, flexibility, proper breathing, relaxation, body awareness, and mind/body communication.

Level I: Beginner

Level II: Intermediate

Level III: Advanced

Power Yoga

Pilates

A classical, systematic group of exercises developed nearly a century ago that focuses on strengthening the body's core muscles -- abdominals, back, and upper legs -- to realign, stretch, and create lean muscle in the body. Exercises build upon each other, demanding greater precision, strength, and stamina with each class level.

Level I: Beginner

Level II: Beginner Intermediate

Pilates Plus

The perfect class to take after completing any level of Pilates to increase total body strength and flexibility. Incorporating resistance training with dynabands will challenge you even more.

Running Group

Join others who love to run! The group will run in most weather conditions (except lightning) for a distance of 5-6 miles (or more, for future consideration).

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SENIOR HEALTH AND WELLNESS

Seniorcize

An aerobic class designed especially for seniors! Improve your cardiovascular endurance, strength and flexibility with this fun class.

Golden Sneakers Walking Group

Come join our group for some excellent exercise in a wonderful atmosphere. Walks will be held outside on our track.

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VOLUNTEER

YMCAs are among the nation's leading volunteer organizations. Our volunteers are the backbone of our organization. Their time and talent go a long way. Every hour spent as a YMCA volunteer translates into the caring attention a child or teen needs to grow up healthy, happy, strong, and successful.

If you are interested in volunteering at the YMCA Alexandria, please fill out the volunteer opportunities described in more detail to ensure the best match within the YMCA. No matter how you choose to volunteer, you make a big difference as you work with others to create a feeling of connected community. If interested or to learn more about volunteer opportunities, click here or call (703) 838-8085.

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YMCA Alexandria makes Memberships affordable and provides financial assistance for those who qualify.

For further information on these and other programs offered at
the YMCA Alexandria, please download our
Program Guide* [Part 1] [Part 2] or call (703) 838-8085. 

*This document requires Adobe Acrobat Reader.
Click on the icon for a free download.

YMCA Alexandria
420 East Monroe Avenue, Alexandria, VA  22301
Telephone: (703) 838-8085     Fax: (703) 519-2194