Fitness & Aquatics
The 14th Street Y offers over 50 Fitness classes per week, including:
- favorites such as Zumba, Yoga, and Pilates
- unique East Village inspired classes such as Punk Rope
- special Fitness POP UPS, a rotating line-up of fitness classes so that you never get bored with your workout!
MEMBERS: All classes listed below are FREE for Members, unless otherwise noted ($).
NON-MEMBERS: You can participate in Fitness classes by purchasing a $20 Day Pass or a 5-Class Punch Card for the Mommy & Me Fitness classes.
ADVANCED BEGINNER YOGA
Based on the principles of Viniyoga, this class focuses on the connection between breath and movement with an emphasis on basic poses and a meditative focus.
AEROBICS WITH STRENGTH TRAINING
Low impact cardiovascular workout. Strength training with weights to support muscle and bone health. Increase strength, cardio, balance, and flexibility.
Dance exercises increase strength, balance, coordination, and works all major muscle groups. Get your mind & body conditioned. Class uses modern and ballet principles- mat work, barre work & center floor exercises. Please note: this class will be on hiatus in July and August and return in September after Labor Day.
Fun and Interactive Boxing Class focused on Self-defense along with an intense whole body workout. The Class will consist of core work, footwork drills, pad work and learning punch combinations. Bring your own gloves; some available for purchase at the Service Desk.
Chair Yoga and Sit + Be Fit will alternate weeks so you can balance your chair workouts with two brain building and body conditioning exercise programs. Build strength, balance, coordination, and good posture.
Re-balance your spine while building strength and muscle tone. Release tension and learn how to support your spine in daily life.
Full body workout designed to improve strength, balance, flexibility and muscle definition.
GROOVE: YOUNG AT HEART
A fun & easy dance class inspired by the music. Tune into bones & joints. You can’t get it wrong.
Gentle yoga class designed to condition your body, improve your health, and calm your mind. Detailed instructions help prevent injuries and create a welcoming atmosphere for beginners and more studied practitioners alike!
Alignment based yoga class with an emphasis on precision that supports joint mobility, bone density, balance and flexibility.
Develop new brain cells while improving hand/eye coordination and having a ball. Begin with balls & rings, progress at your own rate.
LOW IMPACT CARDIO & CONDITIONING
Low impact, varied and high energy class with resistance equipment and weights that helps build cardio health and coordination, as well as bone density and muscle strength.
LUNCH CRUNCH ABS
15 minutes of pure abdominal focus ending with a final stretch.
LUNCH CRUNCH BOOT CAMP
A combination of strength, cardio, endurance, flexibility, core, and functional movement patterns. The action packed high intensity class will get you EVERYTHING you need!
LUNCH CRUNCH BOX, TONE AND STRETCH
High intensity workout that blends kickboxing with Pilates based conditioning exercises.
LUNCH CRUNCH FUSION WORKOUT
This intense workout targets muscles from head to toe to build strength and endurance. Resistance provided by free weights sandbells and other light equipment shapes and tones while also improving body alignment and posture.
LUNCH CRUNCH PILATES
High intensity Pilates class that helps build strength, flexibility and muscle tone as well as a look that is long and lean. All classes include the six principles that make up Pilates: concentration, centering, control, breathing, precision, and flow.
LUNCH CRUNCH STRENGTH
This class begins with a low impact cardio warm up and progresses into a series of squats, weights and a push-up series to condition legs, arms, and back. Intense, yet intelligent exercise!
LUNCH CRUNCH YOGA
Take the time to pause in your day or end your week with a 60 minute alignment based yoga class. Intermediate level practice designed for practitioners looking to fortify their knowledge of poses in both movement and stillness.
LUNCH CRUNCH ZUMBA
Zumba is a mix of different styles of dance with a latin twist mixed with moderate to high cardio moves and high energy. It gives you a great workout while having fun (and you don’t need to have any dance experience!).
MOMMY & ME BARRE The perfect blend of yoga, barre, and Pilates that helps you work at your level to strengthen and stretch with a zen vibe and just enough intensity. MR.GU All levels welcome. Develop balance, body and breath control, strength, and posture.
NIA DANCE & NIA JAZZ
NIA Dance & NIA Jazz are both fun & easy dance classes for all ages, shapes & sizes. Draws from Dance Arts, Martial Arts, Healing Arts, and with a focus on Jazz Dance! Move your body’s way—you can’t get it wrong! PILATES FLOW Dive deeper into the Pilates method and learn the more advanced exercises and routines.
Learn the basic concepts of Pilates, designed to strengthen and align your entire body. A mind-body workout that develops the core, creates long, lean muscles, and increases flexibility.
PILATES FUNDAMENTALS INTERMEDIATE
Pilates class focusing on core control, alignment, toning, and flexibility.
POSTPARTUM PILATES W/BABY
Focus on rebuilding strength and tone throughout the whole body with Pilates exercises adapted for this special time. Bond with baby as you work out!
This class will help you prepare your body and mind for the challenge of labor, delivery, and life with a new baby.
PUNK ROPE SUMMER OUTDOOR ADVENTURE
A fun and challenging workout featuring rope jumping, relay races, and creative fitness drills. Jump ropes are provided although class can be enjoyed with or without the rope. In the event of rain, class will still be held at an outdoor protected location. For location information, contact Shana, the instructor, at [email protected].
Exercise and aqua program for those currently or recently receiving treatment for cancer and is limited to one year from the time of enrollment. A physician’s note is required for participation. For information and registration, contact Alison Snow, PhD, LCSW-R, OSW: 212-844-6022 or [email protected].
This is is an energizing Pilates class that will help you develop core strength and integration, improve posture and alignment—and have fun while doing it! Upbeat music and a positive environment helps keep us moving, and everyone can work at their own pace. Challenges will be offered to those who want more. Resistance bands and Pilates rings are used to build muscle and bone and spice up the routines. All levels are welcome, and modifications are offered for injuries and conditions, including back injuries and osteoporosis.
Low-impact cardio as well as standing upper-body strength work with weights and other resistance equipment.
Varied exercises to increase overall range of motion and fitness to support daily activities. A chair, as well as resistance equipment, is used for some of the workout.
SIT + BE FIT
Get an amazing workout in a chair! Align and strengthen, increase mobility and stability, build concentration, balance and coordination. If you have limited mobility or are recovering from an injury, but you don’t want to give up on exercise, this class if for you!
Sunday HIITs will start your Sunday off with a bang! The full body workout is based on the principles of high intensity interval training and will definitely push you to your edge but is accessible for ALL fitness levels. Come prepared to work. SUNDAY PILATES Strengthen and tone the whole body to create a long and lean look. The vibe is chill, but the work is challenging!
Make a 6 week commitment to improve your fitness level and get ripped in the process. 12 classes of high intensity, back-to-basics, no-nonsense interval training. If you attend 100% of the workouts within Session 1, Session 2 will be free!
A vigorous Vinyasa Yoga practice designed to start your day with energy.
An exercise protocol where you perform an exercise for 20 seconds followed by 10 seconds of rest. This is repeated for 8 rounds for one exercise. The class comprises of multiple exercises, each repeated for 8 rounds. This protocol has been found to be very effective for improving strength and cardiovascular health.
All levels welcome. Develop balance, body and breath control, strength, and posture.
TOTAL BODY BURN
High intensity interval total body workout. Strength/cardio/core/balance/challenging + fun. Open to all levels.
TOTAL BODY CHALLENGE
In this intense, high energy class, challenge every muscle group using weights, other equipment and creative positions to get everything pumping! You will work up a sweat and have a great time!
TOTAL BODY CONDITIONING: CARDIO SCULPT
Intervals of cardio conditioning that alternates the use of rhythmic low impact step and floor exercises, followed by compound upper and lower body toning using weights and bands. The class ends with core conditioning exercises and stretch.
VINYASA OPEN YOGA
Athletic style of flow yoga, with longer posture holds and breath focus with an emphasis on building awareness. VINYASA YOGA offers variety in sequencing, providing variations in each pose for all ability levels. This practice increases athleticism by combining hard work and deep relaxation to build strength, flexibility, and balance.
YAMUNA BODY ROLLING
Using balls of different sizes, Yamuna Body Rolling helps to release tension and realign muscles while freeing up natural energy from within. Following intelligent sequences, this practice is appropriate for many different people with different levels of flexibility. Plus it feels like a massage! Participants should be comfortable practicing on a mat on the floor.
Based in Viniyoga, this class focuses on postures and breath practices that are suitable for all levels and all bodies!
Zumba is a mix of different styles of dance with latin twist mixed with moderate to high cardio moves and high energy. It gives you a great workout while having fun(and you don’t need to have any dance experience).
Zumba Gold is designed for the older active adult. It is a lower intensity version of the popular Zumba Dance Fitness program that uses easy to follow choreography based mostly on Latin Rhythms. The focus of the classwork is on cardiovascular conditioning, with special attention to coordination, balanced and flexibility. Come prepared to sweat, and leave feeling rejuvenated and empowered.