The Y’s Small Group Training Program empowers you to improve your strength and fitness with specially designed training sessions to meet your needs and challenge you at the right intensity. By working in a small group setting over the course of a multiple-week training session, you’ll benefit from specified training while gaining support from others in your group with similar wellness goals.

Small Group Trainings

Full Body Workout with Lisa

This small group training class is split into two segments that will give you a full body workout. On Monday’s Lisa will take you through a strength workout designed to hit all the major muscle groups of the body. On Thursday’s you will switch gears and focus on more functional and cardio training. The ultimate well-rounded workout!

* Ongoing *
MON & THU  7:45-8:45 AM
Downtown Branch—Carpenter Gym
Y Member:
8 Sessions – $120
16 Sessions – $175
Non-Members:
8 Sessions:  $180
16 Sessions: $260
> Register here.

Push/Pull with Lisa

A total body training approach with Mondays focusing on “push” movements, and Wednesday focusing on “pull” movements. You can expect to see improvements in strength, mobility, and conditioning from this balanced approach to training!

* Ongoing *
MON & WED  6:30-7:30 PM
Downtown Branch—Carpenter Gym
Y Member:
8 Sessions – $120
16 Sessions – $175
Non-Members:
8 Sessions:  $180
16 Sessions: $260
> Register here.

Core Recovery with Cortney

This program focuses on reinforcing the foundational strength, stability, and function of the deep core muscles through education and exercise. This group is designed for women who would like to regain some core function that was lost due to any variety of interruption in excercise:  post-partum recovery (whether 6 months or 6+ years), surgery, injury, incontinence, lower back discomfort, working from home, etc. The majority of the exercises are done on the floor/mat, and each week builds on the week before. If you are within 3 months recovered injury/surgery/post-partum, please obtain a doctor’s clearance before signing up.

JAN 6-FEB 29
FRI  10:30-11:30 AM
Downtown Branch—Carpenter Gym
Y Member: $120 / Non-Member: $180
> Register here.

Strength & Golf with Nicole

In this progressive, 8-week program, we will not only get you ready for the golf season, but help you get stronger and hit it LONGER! You will use all kinds of modalities from bands, kettle bells, medicine balls, to dumbbells. You will work on golf specific exercises to help develop the core and lower body which are important for power and stability. Get ready for the season, and get ready to out drive your playing partners!

Session I:  NOV 28-JAN 16
Session II:  JAN 23-MAR 13
MON  5:30-6:30 PM
Downtown Branch—Carpenter Gym
Y Member: $120 / Non-Member: $180
> Register for Session I
> Register for Session II

Pedal & Power with Holly & Lisa

This one-hour class has it all! Cardio, strength, HIIT, and so much more! You could be doing intervals on the bike and then be asked to do thrusters or medicine ball slams for time, then hop back on the bike. There will always be a cardio and power piece in every class, but the format will be ever changing. The possibilities are endless in Pedal & Power. With Holly and Lisa V. leading the class, you are sure to get a great workout, and have fun while doing it.

JAN 11-MAR 1
WED  6:00-7:00 PM
Downtown Branch—Cycling Studio
Y Member: $120 / Non-Member: $180
> Register here.

Synergy Small Group with Nicole

This HIIT- style class primarily uses circuit strength training to work your entire body, while simultaneously working on your conditioning. Get ready to sweat!

Session I:  DEC 28-FEB 15
Session II:  FEB 22-APR 12
Session III:  APR 19-JUN 7
WED  7:30-8:30 AM
Downtown Branch—Carpenter Gym
Y Member: $120 / Non-Member: $180
> Register here.

Teen Boxing with Pauly

Calling all teens! Come join trainer Pauly in this high energy and engaging boxing class. This is a progressive 8 week class that will teach you the basics of boxing, mitt work, self control, and overall conditioning. This class is for all levels, and a great alternative for a HIIT workout. Come with your friends, and make new ones with Pauly!

Session I:  JAN 4-FEB 22
Session II:  MAR 1-APR 19
Downtown Branch—Kickboxing Studio
Y Member: $70 / Non-Member: $85
> Register here.

Strength & Conditioning with Devan

Devan is back with his Strength and Conditioning class! This program is a progressive class that will push you to become the best that you can be! Using functional movements, Devan will make you stronger, faster, and that much more confident in yourself. Devan is a Firefighter and has a rotating schedule. He will let you know well in advance what days of the week his classes will take place.

* Classes will be from 5am-6am, and 6am-7am on the days Devan specifies in the Carpenter Gym.*
Session I:  DEC 5-JAN 27
Session II:  JAN 30-MAR 24
Session III:  MAR 27-MAY 19
Downtown Branch—Carpenter Gym
Y Member: $120 / Non-Member: $180
> Register here.

DEKA Strong Training

Did you try the DEKA strong event back in August, and want to improve your time? Or maybe you saw our social media posts about the event, and want to train for it! Well, now is your chance! Not only is this a great workout, but this is a great way to train for your first event or your 10th, and will help you achieve your personal bests. You will be using a combination of the 10 DEKA zones in the event along with other conditioning exercises.

The 10 zones are:

Zone #1 30 RAM Alt reverse lunges
Zone #2: 500-Meter Row.
Zone #3: 20 Box Jump Step Over/Jump Overs.
Zone #4: 25 Med Ball Sit-Up Throws.
Zone #5: 500-Meter Ski Erg.
Zone #6: 100-Meter Farmer’s Carry.
Zone #7: 25-Calorie Air Bike.
Zone #8: 20 Dead Ball Wall-Overs.
Zone #9: 100-Meter Tank Push/Pull.
Zone #10 20 RAM Burpees

DEKA events are designed to allow all levels of fitness to come together and celebrate fitness on the same day, in the same area, using the same standards.

Session I:  JAN 14-FEB 18
Session II:  APR 8-MAY 13
SAT  9:00-10:00 AM
Downtown Branch
Y Member: $75 / Non-Member: $135
> Register here.

Mind, Body & Melodies

Music has a wonderful way of connecting our mind and bodies. And incorporating the methods of yoga and Pilates we will flow, stretch and strengthen all while listening to playlists thru the decades (60s, 70s, 80s, 90s to now!) and different genres (rock, pop, you name it!). This is open to all levels and no experience required!

FEB 1-MAR 29
WED  6:30-7:30 PM
Downtown Branch—Mind Body Studio
Y Member: $120 / Non-Member: $180
> Register here.

Midday Mind & Body

This low impact 45min class is meant to rejuvenate and refresh you during your midday break. Low impact refers to movement that is gentle on the joints or can be performed in a fluid motion. This series of classes will focus on stretching and strengthening the body with focus on core muscles using methods of yoga and Pilates. This is open to all levels and no experience required!

FEB 2-MAR 30
THU  12:15-1:15 PM
Downtown Branch
Y Member: $120 / Non-Member: $180
> Register here.

Wrecked Bootcamp

Are you ready to push your physical fitness to the next level? This challenging full-body workout program incorporates wreckbags, log carries, and the “wall”. Whether you are training for your first or your 99th adventure race – or if you simply want a great work out, this 8 week bootcamp combines cardio & strength training to help get you there! Held at the Norton Outdoor Center, we will also prepare you tackle the elements in the great outdoors!

MAY 6-JUN 24
SAT  7:30-8:30 AM
Norton Outdoor Center
295 West Main Street, Norton MA
Y Member: $120 / Non-Member: $180
> Register here.