Adult Sports

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Strengthen your body, mind and community with adult sports! The West Side YMCA offers +100 group exercise classes, sports programs and clubs that make fitness and friends more accessible than ever. Whether you’re looking to get healthy, stay fit or meet people, the Y is for you.

Community Sports Clubs

Enjoy the camaraderie of a group workout in your sport of interest. Develop your skills and build friendships with our friendly sports clubs.


Mondays & Wednesdays 6:30 PM

All runners are invited to meet in the West Side YMCA lobby and go for a group run in Central Park. WSYRRC welcomes everyone regardless of pace, experience level or training goals so lace up your shoes and join us to get fit!

Instructional: 6-7:15 PM
Beginner Open Gym: 7-8:30 PM
Intermediate/Advanced: 8:30-10:45 PM

Join us for a fun and friendly game of co-ed volleyball for all levels in the gymnasium. Learn the basics or play competitively.

Thursdays 6-10 PM

A mildly competitive night of 5-on-5 organized pick-up basketball. Games are played to 21 points per game or 12 minute time cap. Sign up begins at 6:30 PM.

Tuesdays & Thursdays 10:30 AM -12:30 PM

Pickleball players of all levels and abilities are invited to play in the gymnasium. The game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players.

Tuesdays & Thursdays 4-7 PM

Stop by the 6th Floor Courts for open handball playing time and meet our friendly handball community. No court reservation required!

Tuesdays 7-9 PM

Whether you're a seasoned racquetball pro or just starting, come meet your match in our open challenge court on the 6th Floor Courts.

Wednesdays 6-8 PM

Join us on the squash courts for friendly competition! Play is determined on a first come first served basis.

Group Exercise Classes

Over 100 group exercise classes are included with your membership! From spin and circuit training to power rowing and Pilates, these group exercise classes have your wellness wishes covered, morning, noon and night. See what's on the schedule for today!



An open level class that is fun, energetic and eclectic mix of African, jazz, contemporary and modern dance.

Barefoot Flamenco
Barefoot Flamenco improves circulation and posture, relieves tensions and stress, and develops overall strength and coordination.

Belly Dance
Focuses on the core muscles, emphasizing muscular isolations. Dance to Middle Eastern rhythms while learning traditional movements and combinations.

Boot Camp
An efficient circuit training workout that challenges your entire body, utilizing calisthenics such as pushups, jumping jacks, crunches and other body weight exercises.

Cardio Kickboxing
A high energy class which combines muscle conditioning with kickboxing combinations of punches and kicks in a variety of drills and exercises.

Cardio Sculpt
A cardio and conditioning workout that will keep your heart rate up, tone your body and improve core strength using equipment such as dumbbells and gliding discs. Be ready for a variety of cardio drills and routines.

A flowing, energizing workout that combines the core principles of Pilates with the strengthening, lengthening and toning benefits found in Jazz and ballet barre workouts.

Work out in 3 to 5 minute blocks, and take breaks only long enough to gulp some air and get right back to work. Keep your body working at maximum capacity and keep pushing your limits – so your body has to adapt.

Masala Bhangra®
Blends the traditional high energy Indian dance with the exhilaration of the Bollywood movies. This unique dance mixes cardiovascular with fun.

A great cardio workout of simulated road bike riding to energizing music. The instructors will lead you on a ride designed to improve fitness of all levels.

Train Like an Athlete
Improve your physical and cardio endurance through explosive movement, sports skill work, and pushing past your current athletic goals.

Upper Body Blast
Focus on your upper body with this 30 minute strengthening workout.

A fusion of Latin and International music, this class utilizes dance themes in a combination of fast and slow rhythms that tone and sculpt.



This Brazilian martial arts class combines dance and traditional movements to increase flexibility, balance, agility, coordination and strengthen mental/physical concentration.

Seido Karate
A form of karate to develop physical conditioning, mental awareness and self-defense strategies. Students will learn to develop speed, power, focus and balance.



Circuit Training
An efficient and challenging form of conditioning which develops strength, endurance, flexibility, and coordination utilizing a variety of exercises and workout stations.

Core Training/Express Core Training
This class focuses on abdominal, back and core muscle training and stabilization to improve the body’s overall functional strength.

Interval Training
Supercharge your fitness with this challenging class of high speed, high intensity work alternated with recovery periods of low intensity.

Power Rowing
Using the Concept II rowing machines, this class offers a total body workout designed to improve cardio respiratory endurance and muscle strength.

Total Body Conditioning
A full body workout designed to strengthen and tone the upper and lower body using hand-held weights.



Ashtanga Yoga: MYSORE
A classical form of yoga taught in the tradition of Sri K Pattabhi Jois from Mysore, India. The class is not “led” as a whole, but rather the instructor assists each person individually to work at their own pace through a sequence of postures modified to their needs.

Feldenkrais Method
This class focuses on pain-free movement as a means of improving posture alignment, coordination and balance, while simultaneously lengthening and strengthening connective tissue and muscles. Good for all ages and abilities.

Hatha Yoga
Integrates postures, breathing exercises, relaxation, and meditation to stretch, strengthen, and condition.

Iyengar Yoga
A form of yoga known for precision, alignment and a focus on individual postures and their benefits. Promotes quiet, inward focus and heightened consciousness.

Kundalini Yoga
A system of yoga exercise and meditation that promotes health, happiness, and spiritual awareness, combining breathing, movement, stretching and sound.

The MELT method is a revolutionary approach to pain-free living focusing on the connective tissues by using rollers and special balls for the hands and feet.

MELT® Core and Length
MELT Core and Length combines traditional MELT movements with NeuroCore sequences. Learn how to utilize these techniques to provide the body with effortless upright integrity, joint alignment, and ease.

MELT® Length and Strength
This MELT class blends Length and Strength techniques to hydrate your connective tissue and stabilize your shoulders, hips, and core. MELT away tension, regain space in your spine, and reconnect to your center in this relaxing and rejuvenating class. For all levels.

A free-flowing movement class to stimulating music that combines elements of tai-chi, yoga and dance. Individual expression is encouraged to achieve physical, mental, emotional, and spiritual fitness and well-being.

Pilates Mat
Based on original Pilates techniques, this class is designed to restore muscular balance, improve posture, helps prevent injury and build strength and flexibility.

Tai Chi (T’ai Chi)
A complete health and martial-art system that combines stretching, strength and balance exercises, graceful movement, breathing techniques, self-defense and meditation.

Structural Vinyasa
Slow-paced, highly alignment focused class with emphasis on technique of poses and breathe.

Vinyasa Yoga
Flowing sequences of yoga poses linked together by an emphasis on breathing technique.



AOA Cardio Conditioning
A gentle aerobic workout especially for older adults, or anyone who would like to include a low-intensity, low-impact workout in their fitness plans.

Chair Yoga
A gentle form of yoga that is practiced sitting in a chair or standing using the chair for support.

AOA Stretch
An essential component of fitness that is often neglected or left out in preference for developing other areas of fitness. This class uses a variety of stretching methods to gradually increase muscle strength and extend the range of movement at the joints. This may help prevent injury and improve your health.

AOA Strength Training
A light exercise regimen, including aerobics and strength training, designed to gently increase fitness level.

Zumba© Gold
Using the Zumba© formula, this class modifies the moves and pace to suit the needs of the active older adult participant, as well as those just starting their journey to a fit and healthy lifestyles. Come experience this exhilarating and easy-to-follow class.


Healthy Lifestyles at the West Side YMCA
5 West 63rd Street NYC 10023 212-912-2673