Sonoma County Family YMCA

1111 College Avenue, Santa Rosa, CA
(707) 545-9622

water exercise

group of women doing water exerciseWe offer Water Aerobic classes as well as Arthritis Exercise classes and Senior Exercise. These classes are offered at different times throughout the week. 

See flyer for daily schedule. 


Aqua Aerobics

Monday @ 11am with Sheila
Monday @ 5pm with Laurel
Tuesday @ 11am with Walter
Tuesday @ 5pm with Debby
Wednesday @ 11am with Beth
Wednesday @ 5pm with Laurel
Thursday @ 11am with Nicole
Thursday @ 5pm with Walter
Friday @ 11am with Walter
Friday @ 5pm with Teresa
Sunday @ 12:30pm (weeks 2, 4, 5 with Walter)

**Join us in the pool at 11 on Thursdays for a fun cardio, strength & core workout. Using noodles, buoys, kickboards, the wall and just plain you, we’ll get your heart rate up and burn some calories, with smiles on our faces and sweat on our brows!  Less impact than land exercise so more forgiving for the joints. All levels welcome. See you in the pool. 

Energetic Aqua Aerobics with Laurel  Laurel: M/W @ 5pm

AQUA CHALLENGE with Walter  Walter: Sunday @ 12:30pm (2nd, 4th, & 5th Weeks), Thursday @ 5pm, Friday @ 11am

In this challenging and fun class Thompson takes advantage of all he has learned in his more than 20 years of teaching water fitness. Thompson clearly understands and appreciates the advantages of exercising in the water due to it being a most perfect environment to burn fat from intense and sustained aerobic exercise, while protecting joints from harsh abuse. Thompson's style would best be described as "riding the waves". Thompson uses music and rhythm in his workouts in an effort to showcase smaller, quick and large movements through the water, which work the larger body muscles, while programming and using sport, athletic, and some dance moves to create a better and wider variety of creative improvised movement for both a fun and a vigorous session, that everyone can do and relate to for the entire hour workout.

Aqua Zumba with Sheila  Sheila: Monday @11am and Sunday @ 12:30pm (1st & 3rd Weeks)

Jump into the Pool Party!  Low-impact, high-intensity cardio and toning workout using water resistance to strengthen and sculpt muscle groups.  Suitable for beginners or fitness enthusiasts.  Aqua Zumba® combines traditional Latin-inspired rhythms, pop and global music to keep you moving, splashing and smiling while enjoying a safe, challenging and invigorating workout.  Requirements:  Keep Moving and Have Fun!

Need some other ideas?  Here are links to my page: and
Facebook Zumba page:



Therapeutic Ex with Beth  Beth: T/TH @ 1:30pm

A low to moderate intensity exercise program that is designed to help people with mobility, flexibility, balance and strength. Great for post-surgery, arthritis, stiff muscles and people who want a gentle full body work out. Class can be adjusted for any fitness level.

Arthritis Water Exercise @ 10am  *Various with specific Instructor*

The Arthritis Aquatic Program is a recreational class which is offered in two heated pools and provides the opportunity for people with arthritis to meet others who also have arthritis and to have fun! Non-swimmers and swimmers are welcome.

This program consists of range-of-motion and muscle-strengthening exercises in warm water. All of the exercises are designed to be within the capabilities of the majority of people with arthritis. Supportive swim wear and pool shoes are recommended. Monthly registration required for Program and Non-Members.

Senior Ex with Teresa  Teresa: M/W/F @ 1:30pm

A low-impact cardiovascular workout with emphasis on improving flexibility and range of motion. Supportive swim wear and pool shoes are recommended.

Pre & Post Natal

Friday @ 9am w/Nancy
Tuesday @ 6pm w/Debby
Thursday @ 6pm w/Walter

Mommy-to-Be Pre/Post Natal Aquatics class is offered Tues 6:00 - 7:00 PM, Thurs 6:00 - 7:00 PM and Fri 9:00 - 9:55 AM. These classes support women interested in enhancing their delivery and recovery by preparing the body through regular, low-intensity exercise. 0 - 3 lanes will be present during the Pre/Post Natal classes.

Prenatal Yoga land class is offered Mondays from 5:30 - 6:30 PM in the Conference Room. This class provides body awareness that will give you the physical and metal strength to prepare for labor and delivery. Helps control weight gain, ease back pain and teach valuable breathing and relaxation techniques.

Register and purchase a punch card in the Member Center. Punch cards are good for either class and include one nutritional counsultation a month. Call the Aquatics Director at 545-9622 ext 3126 with any questions.

We also offer a specialty class for pre/post-natal members.  See info here.

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