Group Fitness
Love Group Fitness? You'll love working out at The Valleys!
The below image provides our regular Group Fitness Timetable (updated quarterly).
![The Valleys GF Timetable e15 WEB300](/imager/generalimages/1040609/The-Valleys-GF-Timetable-e15-WEB300_57148bb124eec73ac4cab2c05273f5ca.jpg)
![](/imager/generalimages/1040609/The-Valleys-GF-Timetable-e15-WEB300_41671bd3002befd51c95882927854bd7.jpg)
![YMCA SA App GF page](/imager/generalimages/Campaigns/234039/YMCA-SA-App-GF-page_e74aaac4ca194f914066c82f739fe9b8.png)
![](/imager/generalimages/Campaigns/234039/YMCA-SA-App-GF-page_dd85c019c64ba620dc3f0844eb21f973.png)
Group Fitness Classes
![Aqua Fit VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/AquaFit.png)
Water resistance training; low-impact aerobic exercise
- Duration
- 60 Minutes
- Intensity
- Low to Moderate
- Equipment
- Dumbbells, noodles, kickboards, etc
- Result
- Improves strength, flexibility and muscle endurance
![Aqua HIIT VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/AquaHIIT.png)
High intensity interval, water resistance training
- Duration
- 45 Minutes
- Intensity
- Moderate to High
- Equipment
- Dumbbells, noodles, Kickboard, etc
- Result
- Improves muscle and increases heart rate.
![Aqua Step VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Aqua-Step_2023-11-01-021533_cqtc.png)
A high intensity step class in the pool, incorporating strength and cardio moves in a class that keeps that heart rate high
- Duration
- 45 Minutes
- Intensity
- High
- Equipment
- Various
- Result
- Burn calories and work up and sweat in the water
![Sports Recovery VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Sports-Recovery.png)
DIY - The perfect opportunity to ease all those sore spots via water walking and resistance, through low impact therapy.
- Duration
- 60 minutes
- Intensity
- Low
- Equipment
- N/A
- Result
- Assists muscle recovery
![Water Walking VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Water-Walking.png)
DIY - Water resistance walking; low impact therapy & exercise
- Duration
- 60 Minutes
- Intensity
- Low
- Equipment
- N/A
- Result
- Improves cardio fitness, balance and range of motion
![Boxing VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Boxing-CMYK_2023-11-01-022519_tzou.jpg)
Structured fitness to learn boxing and functional training at your own level
- Duration
- 45 Minutes
- Intensity
- Moderate to High
- Equipment
- Various
- Result
- Improve cardio fitness, working up a sweat, burning fat and toning muscles
![Core Vs Cardio VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Core-Vs-Cardio_2023-11-01-025633_ltxc.jpg)
A core based class focusing on strengthening through the whole core with the addition of high intensity intervals of cardio
- Duration
- 30 Minutes
- Intensity
- Moderate to High
- Equipment
- Various
- Result
- Improve strength, cardiovascular fitness and build lean muscle
![HiitStep VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/HiitStep.png)
HIITSTEP is a high energy class that pushes you to NEW limits. Using only your body weight and steps we will have your heart race and muscles burning
- Duration
- 45 Minutes
- Intensity
- Moderate to High
- Equipment
- Step
- Result
- Tone and sculpt your body while burning calories
![Lower Body Burn VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/LBB.png)
A strength-based workout, with high intensity interval sets in-between designed to strengthen the lower body
- Duration
- 30 Minutes
- Intensity
- High
- Equipment
- Barbells, dumbbells, steps
- Result
- Build lean muscle and get your heart rate up
![Pilates VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Pilates_2024-03-27-234229_zfna.png)
Controlled movement aimed at sculpting and strengthening the whole body, mind and spirit.
- Duration
- 45 minutes
- Intensity
- Moderate
- Equipment
- Various
- Result
- Building muscular endurance and strength
![Revolution VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Revolution.png)
Cycle your way up and down inclines, through speed tracks and feel the burn the entire way
- Duration
- 60 Minutes
- Intensity
- Moderate to High
- Equipment
- Stationary Bikes
- Result
- Improves heart and lung fitness, increases strength and endurance
![Sculpt and Strength PLLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Sculpt-and-Strength-01.jpg)
A strength-based, pattern functional movement to help increase muscle mass and burn calories, even at rest
- Duration
- 30 Minutes
- Intensity
- Moderate
- Equipment
- Various
- Result
- Build strength and tone muscles
![Strength for Life 50+ VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/SFL_2021-07-23-123201_vjyi.png)
Supervised strength training program with individual programs designed for those 50Y+
- Duration
- 60 Minutes
- Intensity
- Low
- Burn Rate
- Average 280 calories
- Equipment
- Various
- Result
- Increased strength and coordination, meet new friends
![Upper Body Blast VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/UBB.png)
Upper body blast is a strength-based workout, with high intensity interval sets in-between
- Duration
- 30 Minutes
- Intensity
- High
- Equipment
- Barbells, dumbbells, kettlebells
- Result
- Strengthen the upper body, build lean muscle and get your heart rate up
![Weight & Mates VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Weights-and-Mates.png)
A gym-based group training session, incorporating super sets, high intensity intervals and strength work all in one.
- Duration
- 30 Minutes
- Intensity
- Moderate to High
- Equipment
- Weights and Machines
- Result
- Strengthening full body, working up a sweat, burning fat and creating lean muscle
![Workout of the Day WOTD VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/WOTD-Workout-of-the-Day.png)
WOTD is the Workout of the Day, with a different set of exercises, focus, repetition scheme, modality and duration each week
- Duration
- 30 Minutes
- Intensity
- Moderate to high
- Equipment
- Various
- Result
- Increased strength, and cardio vascular endurance
![Yoga VLC](https://s3.ap-southeast-2.amazonaws.com/ymca-public-assets/card/Group-Fitness-Class-Logos/Yoga.png)
Utilising a range of movements and motions set to music that will improve your mind, your body and your life
- Duration
- 45 Minutes
- Intensity
- Low
- Equipment
- BYO Yoga Mat
- Result
- Improves joint flexibility, tones and shapes, enhances mental wellbeing