Group Fitness Classes

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More than 100 free group fitness classes are available to YWCA Tulsa members each week! Stay motivated and have fun in a group fitness setting.

Descriptions of each group fitness class are listed below.



Aqua CARDIO Blast

Aqua Cardio Blast is all about a high cardio class matching the music and the moves! Explore a variety of movement options for different music styles, including Swing, Pop, and Tribal.


This class is a combination of cardiovascular, strength training, stretching, and toning exercise done in the shallow and deep water.  The resistance of the water increases the intensity of the workout while providing low impact activity that protects the joints.

Aqua Tabata
Aqua Tabata is high intensity interval training which will burn fat and improve endurance and speed with virtually no impact in addition to  a focus on core strengthening

Arthritis Aquatics Program

All classes are taught by Arthritis Foundation certified instructors and match the class routines to the fitness levels of the participants. Recommended for anyone diagnosed with arthritis or those who routinely experience joint pain.

Body Blast Boot Camp

This coach lead class focuses on agility, strength, plyometric and cardio drills to keep you moving all while burning calories and building muscle.


Body Fit

This class consists of 3 rounds of 1 minute upper body, 1 minute lower body, and 1 minute core, repeated 3 times before your 1 minute cardio burnout. A full body, major calorie burning workout.

Cardio Meltdown

Combines step, kickboxing, BOSU, and strength training. This class will build endurance and strength and can be adapted to any fitness level.


An exhilarating ride on indoor bicycles set to motivating music. Cycling is a low impact exercise that aids in lowering stress levels, the risk of heart related disease, and there is an added benefit of being a major calorie burner.


Join the fun while riding to 30 minutes of a high intensity cycle class followed by 15 minutes of pure core work plus a cool down!  Your body will thank you for such an amazing workout!

Dance Therapy

Using the Groove Method concept with added choreography. This dance exercise class is about feeling the rhythm, explore how your body wants to move, feel free and have fun with all kinds of different music genres.


Double Shot

With just two exercises per body part and a blast of cardio in between this class will give you the energy needed to power through the rest of your day

Family Swim

The pool is reserved for nothing but family fun time!  A program paid member must be present and children must be accompanied by an adult who is 18 years or older.

Flow Yoga

Designed to increase strength and endurance, as well as flexibility and balance, using stationary and fluid motion.  The practice of Yoga helps to improve concentration through the emphasis in the mind-body connection.  Yoga promotes mental well-being and reduces stress with continued practice.

Gentle Yoga

This class will help the student find a safe and effective way to practice yoga. Awareness is placed on breath, alignment, and the internal dynamic of yoga poses. Please be respectful when entering the class more than 5 minutes late.

H20 Power Yoga

This class provides a high cardio workout with very low impact. Primarily a deep water class, this class offers a strength and conditioning workout utilizing the properties of  water to strengthen and overload specific muscle groups.

Hatha Yoga

Poses and postures are designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body—especially the main channel, the spine—so that energy can flow freely.

HIIT (High Intensity Interval Training)

Stands for High Intensity Interval Training.  A fun and energetic class alternating high intensity with periods of rest or low intensity. Workouts are designed to improved fat burning in your body and continues to burn fat for 1 hour after class.

Hot Yoga

Physically and mentally beneficial, Hot Yoga warms the body allowing everything to become more flexible. You will move more freely sweating away daily life stressors and promoting mind body unity

Intro to Strength

A progressive class with modifications for all age groups. The goal is for the participants to become comfortable with strength training and carry that into their routines.

Kick Start Circuit

A mix of full body movements designed to keep you moving. Targeting strength building and muscular endurance, circuit training improves muscle tone and definition.

Lap Exercise

The entire pool is dedicated to lap swimming and exercising.  Exercisers may use flotation devices during this time only.

Lap Open

The pool is divided equally into lap swim and open swim.

Lap Swim

A time designated for lap swimming only.

Metabolic Burn

This class offers high intensity movements utilizing a variety of equipment designed to burn calories and build core strength. A coach lead atmosphere that keeps you motivated and encouraged through the hour as you work hard to reach your health goals.

Open Swim

The pool is reserved for all program paid youth and adults.  Therefore, no activities will be scheduled during this time.

Power Pump

Get pumped and take on the day! This total body workout incorporates weight training hitting all major muscle groups, keeping your heart rate up with cardio intervals sprinkled in.

Pilates Mix

Perfect for all levels, this class will use Pilates and Yoga moves to develop your strength, endurance, balance and flexibility.

Power Sculpt

Using free weights, resistance tubing, stability balls, benches and BOSU’s you’ll keep your heart rate up by doing a variety of movements that stimulate entire muscle groups and multiple muscles at one time.

Restorative Yoga

This yoga class is designed to help relieve the effects of everyday stress. It is deeply relaxing and encourages rest. Come savor this class open to all fitness levels.

Rise and Shine Yoga

Moderately vigorous Hatha Yoga practiced to uplifting music with full deep breaths. Safe, effective movements to challenge balance, lengthen & strengthen muscles in a variety of creative and energizing ways. Rise, shine and take on the day!


This 60-minute class is designed to help increase one’s range of motion, coordination, balance and endurance.


Your only CLASSIC Step Aerobics class in T-town! Choreographed movements synced with great music utilizing steps and risers to meet your fitness level. Nonstop fun aerobic exercise.

Stretch and Tone

Designed to help develop flexibility and mobility. Stretch and Tone features full-body stretching, toning, and balancing combinations in the shallow end of the pool.

STRONG by Zumba®

STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to music to match every single step. In a one hour class
you will burn calories while toning arms, legs, abs and glutes.

Sweat and Stretch Yoga

One hour flow yoga class designed to build on poses and increase in difficulty as you progress to one breath, one movement through the entire sequence.

Swim Team

This time is dedicated for youth swim team practice.


20 second bouts of high intensity training followed by 10 seconds of rest. These 4 minute intervals are proven to burn fat fast, physiologically transforming your body.

Total Body Express

In just 30 minutes you will work every muscle group using timed intervals keeping your heart rate up. This style of exercise aids in burning fat and calories at a higher rate than the traditional one hour class.

Vertical Core

Shallow and deep water exercise combinations to tone the core and help obtain strength and balance

Yoga 101
This class offers options for the beginner and is appropriate for anyone with limited mobility.We focus on range of movement, alignment, strengthening, stretching, awareness, breathing, and relaxation.


A Latin inspired dance workout fusing high energy Latin moves and rhythms.

Zumba® Kids

Zumba® Kids classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps, add games, activities and cultural exploration elements
into the class structure. For kids 6 years old and up.


We combine the awesome toning and strengthening power of Step aerobics, with the fun fitness-party that only Zumba brings to the dance-floor. Zumba Step increase cardio
and calorie burning, while adding moves that define and sculpt your core and legs

Vinyasa Yoga

Vinyasa means breath-synchronized movement, and consists of strong, flowing breath-based movement. Students should be injury-free and have a regular yoga practice.


Dance your way to a fitter you! The routines feature interval-training sessions where fast and slow rhythms along with resistance training are combined to tone and sculpt your body while burning fat. All levels welcome!