Water Fitness Schedule

Classes & Instructors are subject to change. Classes must have at least two participants within ten minutes of the class start time, or the class will be cancelled for that date. Children under the age of 12 must be approved to participate. Youth ages 12 to 14 must be accompanied by a parent and must fully participate in the class.

Updates to the group exercise schedule are made quarterly and changes go into effect on the following dates:

Winter/Spring Schedule: The day after New Year’s Day (Jan 2)

Summer Schedule: The day after Memorial Day

Fall Schedule: The day after Labor Day (Sept 3)

Our water fitness program is rated number two in the nation by the United States Water Fitness Association! Instructors are certified through the YMCA of the USA and AEA. Arthritis instructors are certified through the YMCA Aqua Fitness Program (YAAP) and AEA. Water Fitness Classes are not offered on Sunday.


Stephanie Settle - Training & Staff Development (405) 364-9622 ext. 135 or settle@ymcanorman.org

Water Fitness Class Descriptions

Fall 2019

1. Aqua Fitness - Deep Water

A non-impact, high-energy fitness class utilizing buoyancy equipment. This class includes cardiovascular endurance & strength training components. Suitable for all fitness levels.

2. Aqua Noodle Mix

A deep aerobic workout with a hand-held noodle that provides toning, cardio & core stabilization. Suitable for all fitness levels.

3. DW Balance & Strength

A total body & balance, intermediate level workout with the hand-held noodle that helps maintain & develop muscle while providing valuable fitness benefits without impact of risk of injury.

4. Exercise - Deep Water

This class utilizes flotation belts. It Aerobically strengthens and tones all muscle groups.

5. Fitness - Deep Water

A high-intensity, deep water workout.

6. HEAT [ High - Energy - Aquatic - Training] - Deep Water

A deep water interval training & high-intensity class utilizing various equipment to add to the heat. This is a total body workout adaptable to all fitness levels. Pre/Post Natal participants are welcome to attend this class.

7. Intense Workout - Deep Water

Cardio & strength conditioning for lifestyle enhancement using a floatation belt & hydro-tone equipment.

8. MASHUP AQ - Deep Water

Variable-intensity interval training that unites mind/body, agility, strength & HIIT (High Intensity Interval Training) for all fitness levels.

9. Pre-Natal & Post-Natal

This class is designed for pregnancy and postpartum. Guidelines established by the American College of Obstetrics and Gynecology. FREE class for Y members. Community members may enroll for $40 per month. This class is offered FREE of charge to TAP participants that are approved by the Center for Children and Families.

10. SWAT (Shallow Water Aerobic Training)

A high-energy, shallow water workout that increases endurance by using resistance equipment.

11. SWIFT (Shallow Water Interval Fitness Training)

A high-energy workout that moves from circuit to circuit, using equipment for added resistance.


A HIIT (high-intensity interval training) class that utilizes the Tabata technique to burn calories, increase metabolism & break through your training plateau.

13. Turbo Workout

A high-energy class that uses inertia & buoyancy to create a great aerobic boxing experience. An aqua step bench is used in this class.

14. Yoga Fusion

This class is designed for all fitness types and levels. It alternates SW/DW, blends cardio, PI-Yo, strengthening moves & yoga stretches to help tighten & tone your body. It also works on flexibility & balance for mind/body. Pre/Post Natal participants are welcome to attend this class.

15. Waves

Water walking in chest deep water. Participants learn techniques to improve balance & endurance.

16. YAAP [YMCA Aqua Arthritis Program] - Shallow Water

Based on a program developed by the arthritis foundation for people with various types of arthritis. Class is held in shallow and deep water and participants do not need to know how to swim. A medical release is recommended.

17. YAAP [YMCA Aqua Arthritis Program] - Deep Water

A class in deep water which utilizes flotation belts. Exercises are non-weight bearing and help improve range of motion and flexibility. Swim skills are not necessary but participants must be comfortable in the deep water. Medical release is recommended.