Health, Fitness and Wellness at
the Pav YMCA
Fitness Programs and Classes at the Pav YMCA
The Pav YMCA offers a wide variety of programs and classes to help you get fit and strong and stay fit
and strong.  Class offerings may vary between sessions.  For the most accurate information on what
we're now offering and pricing, please see our current program brochure.


FREE Fitness Orientations
Let one of our trained staff show you around the Wellness Center.
Hours of Orientation:
Mon./Tues./Wed./Thurs., 5:30 p.m.-7:30 p.m.
Sat., 9-11  a.m.
Fee: FREE for members ages 13 and over. NO EXCEPTIONS!
(If you need an orientation at a time not shown, please contact Cheryl Green at (708) 749-0606, ext. 20, to schedule
and appt.)

Youth/Teen Fitness Training
The Pav YMCA wants to help attack the obesity epidemic among American youth.  Youth and Teens will learn proper
form and technique using specified equipment in our wellness Center by trained staff.
Sat., 10-11 a.m.
Fee: $15/$30                    #01010-01

Personal Training
It is important to us that you are meeting your personal fitness goals. Certified Personal Trainers can give you the
motivation you need and assist you with your progress. Contact the Fitness/Wellness Director, Cheryl Green, at ext.
20 and make your appointment today!  Cancellations must be made at least 24 hours in advance of scheduled
session.
Fees:         1/2 session          $25/$35
 1 session             $40/$50
 3 sessions            $105/$135             #1-014-1301202

Share a Personal Trainer “Train Together” (2 to 1)
Fees:        1 Session        $60/$70
 3 Sessions        $140/$160

Wellness Express Circuit
If you are just getting started with your fitness goals, try our new 30-minute Wellness Express Circuit Program!  Let
one of our certified trainers guide you through an orientation and initial weigh in and measurements.  Then you come
back and go through the circuit on your own schedule.  Measurements will be taken again at the end of each session.
Call Cheryl at ext. 20 to schedule your appointment and get started!
Fee:$25/$40                          
Trans. Type 89             #1-0104-1300-000

Ultimate Shape Up!
Shape and tone up!  Strengthen your upper and lower body using various exercises that will help you tone, lose fat
and become a leaner you!
Wed., 6:15-7 p.m.        #01101-01
Sat., 8-8:45 a.m.          #01101-02
Sat., 8:45-9:30 a.m.     #01101-03
Fee: $18/$36
Wed./Sat.,  8  a.m.      #01101-04
Wed./Sat.,  8:45 a.m.  #01101-05
Fee: $25/$40

Absolute Abs
30 minutes of a total ab workout! The class uses a combination of toning techniques and pilates moves designed to
take inches off of your waistline.
Mon., 6:15-6:30 p.m.    #01100-02
Sat., 10:30-11a.m.         #01100-01    
Fee: $20/$35  Basic Cardio Combo
A class that is low to moderate intensity.  Will include cardio strengthening and stretching exercises (bilingual
instructor)
Mon./Wed., 10-10:45  a.m.    #01152-02          
Fee: $25/$40

Step It Up!
Step aerobics is a great way to improve your cardiovascular fitness and strengthen your lower body.  Join us and
step up the pace!
Sat., 9:30-10:15 a.m.       #01123-01   
                       Fee: $20/$35

A.M. Blast!
Get a jump start on your workout!  Using various exercise and training techniques, this class focuses on
cardiovascular and getting you moving for the day.
Tues./Thurs.,  6-6:45 a.m.       #01128-03
Fee: $25/$40
                

Group Indoor Cycling
Great workout for all levels! Bring a water bottle and a towel. Class size is limited.
Tues.,  7-7:45  p.m.                       #01000-03  
Wed.,  6:30-7:15  p.m.                  #01000-04
Fee: $18/$33

Butts & Guts!
Focus on those problem areas to shape and tone them up!  Class will also include cardio and stretching to improve
flexibility.
Mon./Wed., 10-10:45 a.m.        #01101-05
Fee: $25/$40

T ’n T             
Tighten and tone your entire body!  45 minutes packed with cardio, strengthening and toning.  A dynamite class for
all fitness levels.
Tues./Thurs., 6:15-7 p.m.    #01143-01
Fee: $25/$40


Fitball Combo
Using stability balls, get your heart pumping and have a ball doing it!  Great for beginners and all fitness levels!
Fri.,10:15-10:45 a.m.           #01101-06
Fee: $25/$40

Bellydancing I
An introduction to the world’s oldest dance, this class offers the basic repertoire of American Tribal style steps, along
with increased confidence, improved posture and greater flexibility.  This joyous dance form is accessible to all  —
all ages, body types and levels of physical activity are welcome.  No previous dance experience is required.  
Surprise yourself!
Thurs., 8-8:45 p.m.               #01314-01
Fee: $20/$40      

Bellydancing II
Once the basics are in place, Bellydance II will introduce sequences, cues and transitions along with more advanced
steps.  Learn to dance with partners, layer movements, and exchange leadership.  Previous Bellydance experience
is recommended.
Thurs., 7-7:45  p.m.               #01314-02  
Fee: $30/$45      

Smooth Yoga
Using Hatha yoga techniques, we will focus on breathing,
meditation, relaxation, strengthening and improving flexibility. Beginning yoga positions and movements will be
included  Ages 14 and over)
Mon., 7-8  p.m.                    #01115-01
Tues., 11a.m.-12 p.m.             #01115-03
Wed., 7-8  p.m.                    #01115-02
Fees: $40/$65 one class per week
   $60/85 two classes per week
Fitness Testing
Our fitness testing is designed to assess your fitness level, help you identify your personal fitness goals and show
you how to reach those goals.  Contact the Fitness/Wellness Director to set up an appointment at  (708) 749-0606,
ext. 20.  
Fee: FREE ($10 for Non- Members)

Fitness Flex Pass
Take one class or take them all with our 10-class flex fitness pass.  All classes must be used in the session of
purchase.  Give it a try and put some variety into your workout!        
Fee: $45/$70                   #01150-01


Specialty Fitness Programs and Classes for Older Adults and People with
Arthritis





Have fun and move  to a variety of exercises designed to increase muscular strength, range of movement, activity for daily  
living skills and relaxation exercises.  A chair is used for seated and/or standing support, all within a safe and positive
environment.   
Mon./Wed., 8:15-9 a.m.              #01141-03
Mon./Wed., 9:15-10 a.m.            #01141-04
Tues./Thurs., 8:30-9:15a.m.        #01141-01
Tues./Thurs.  9:15-10 a.m.          #01141-02
Fee: $10/$20

Senior Flex & Stretch
Take 30 minutes to strengthen, flex and stretch those muscles.  Great class for beginners and for people with health
restrictions.
          Fri., 9:30-10 a.m.
          Fee: $10/$20               #01141-06

Arthritis Foundation’s “People With  Arthritis Can Exercise!” (Land)
Formed by the Arthritis Foundation, this land-based class is designed for individuals needing to improve muscle strength and
endurance, joint motion, posture and learn correct body mechanics.
Tues./Thurs., 10-10:45 a.m.         #01002-01
Fee: $10/$20        


Aquatics Courses

Aquatics Program Smooth Moves
An aquatics class for people with arthritis.  Taught by Arthritis Foundation certified instructors
M/W/F classes  $44/$82
9:30-10:15am               #02201-01
10:30-11:15am             #02201-02
Saturday class  $15/$29
8:00-9:00am                 #02201-04

Aqua-Flex
Low intensity workout plus flexibility training. Great for Beginners
T/Th 8:00-8:45am       #02301-01
Fee: $38/$67*
*Half off if you also register for a Smooth Moves class!


Other Wellness Benefits/Features
Massage Therapy
Relax your body and mind with massage therapy. 24 hour cancellation policy
applies. Call Membership Services desk for appointment.
Fee:           1/2 hr      1 hr
Member     $30           $50
Non. Mem. $40           $60
Health C.    $28           $38
Trans. Type 52

The Doctor  Is In!
Dr. Fortuna, Chiropractic physician is available for  chiropractic evaluation, Therapeutic exercise, weight management,  
nutritional counseling and post-surgical  rehabilitation.   Stop in to see him on the second floor of the Pav YMCA or call (708)
749-0606 ex. 53 to make an appointment.   

Wellness Gift Package
Give the gift of Wellness!     
Combine Personal Training and a Massage for the perfect gift, any time of the year!
Fee $40/$80             #01125-01   


NEW MEMBER SERVICE POLICIES!

Wellness Center:  For safety purposes, children under the age of 13 are not allowed in the Wellness Center unless approved
by the Fitness Department.  All youth ages 13-15 interested in utilizing the Wellness Center must go through an orientation with
the adult that will be responsible for him/her.  After the orientation, they will receive a card that will allow them to use the cardio
equipment only.  No free weights or weight resistance machines can be used.

Track:  For you and your child’s safety, children under the age of 13 can not utilize the track unless accompanied by a parent
or adult that is responsible for them
**Family track hours:  Parents are encouraged to use the track with children under the age of 13 Monday through Friday from
11 am and 3:30 pm and Saturday/Sunday from 10 am until 12:00 pm.

Stretching Area (Near indoor track):  We ask that parents do not allow small children to play in the stretching area.  This area is
designated for adults to use after their workout.
The Mission of the Pav YMCA:

To put Christian principals into
practice through programs that build
healthy Spirit, Mind, and Body for all.
Check out some of our Health & Fitness classes from our current program brochure!