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Sylvan Adams YM-YWHA Instructors Workouts

Rivky – Turbo Kick

Rivky – Zumba

Rivky – Tone Up

Rivky – Burlesque

Moses Nguno – Intermediate kickbox-inspired HIIT workout

3 Rounds: 30 seconds work, 15 seconds rest.
Option to take a full minute rest between rounds.
Drill 1: Jab, cross, front kick, switch legs.
Drill 2: Jab, cross, hook and burpee
Drill 3: Side kick. Switch legs at 15 seconds in.
See video for full demonstration of moves.

Louise Malone – Class

Louise Malone – Basix

Louise Malone – Basix 2

Louise Malone – Therapeutic Movement

Alison McCreary Pilates

Pilates Class Part 1

Pilates Class Part 2

Marissa Haupt Workouts

Enthusiastic, motivating, ass-kicking, and often silly, Marissa, a Sylvan Adams YM-YWHA Group fitness and Small Group Training instructor, excels at delivering killer workouts while making exercise fun! A former lazy-bum pushed into action by chronic back pain, Marissa solved her problems by embracing the world of exercise. Since then, Marissa has been passionate about helping others achieve their goals and push their limits – all while having a blast.
Learn more about Marissa here.

Cardio and Core

If you can, try to do it 3x with no breaks.
4.5 minutes of work
3 exercises, 30 seconds each:
30s Burpees
30s Mountain climbers
30s Speedskaters

Move Workout

4 rounds:
10x Push ups
12x Tuck crunches
12x Bear plank opposite arms/legs lifts (6L/6R)
10x Squat jumps fwd/rev

Home Workout

3 rounds:
20x One legged deadlift (10L /10R)
20x Reverse lunge hop (10L /10R)
10x Push ups
20x Mountain climbers (10L /10R)

Davide’s Daily Workouts

May 11th – Let’s Strengthen our Upper Body

This workout consists of three supersets where you’ll perform two exercises back to back followed by a 1 minute rest.
Perform A1 and A2 back to back and then rest 1 minute. Repeat the superset 5x before moving on to B1 and B2. Adjust according to your level, the supersets can be done for 2, 3, 4 or 5 sets.

May 4th – Core Workout

Week started off right with a core workout.
Perform each exercise back to back as a circuit for the prescribed reps. Circuit should be done between 2-5 times depending on your level.

April 30th – Mobility Workout

Need help alleviating pain, loosen up your muscles and joints, improving your posture and reducing soreness?
Perform each exercise back to back as a circuit for the prescribed reps. Circuit can be repeated up to 5 times. This workout helps alleviate pain and soreness so perform as many circuits at needed.

April 28th – Lower Body Workout

This workout consists of three supersets where you’ll perform two exercises back to back followed by a 1 minute rest. Perform A1 and A2 back to back and then rest 1 minute. Repeat the superset 5x before moving on to B1 and B2. Adjust according to your level, the supersets can be done for 2,3,4 or 5 sets.

April 17th – Full Body Workout

It’s time to burn those extra calories.

10 exercises, 20 repetitions of each exercise in a circuit fashion. Try to complete the exercises back-to-back without rest. Rest as needed during the workout. Once the 200 repetition circuit is complete, rest 2 minutes and try to complete a second round.

April 14th – Upper Body

Now more than ever it’s crucial to get moving and stay in shape.
This Upper Body Workout is split into two circuits consisting of 3 exercises each. Perform each exercise in the circuit back to back without rest and then rest 2 minutes before repeating the circuit 3-4 times. Once the first circuit is complete 3-4 times, move onto the second circuit.

April 7th – Leg Workout

This workout is split into two circuits consisting of 3 exercises each. Perform each exercise in the circuit back to back without rest and then rest 2 minutes before repeating the circuit 3-4 times. Once the first circuit is complete 3-4 times, move onto the second circuit.

April 6th – Cardio Workout

Perform each exercise back to back without rest. Start with performing 15 reps of each exercise for 1 round them nove on to 14 reps of each exercise, then 13 reps and keep going until you reach 1 rep per exercise. The goal is to complete the workout as fast as possible. Rest as needed.

April 3rd – Upper Body

Finishing up the week with an upper body workout. Perform 3 exercise pairings (2 exercises each) for 3 sets of the prescribed reps. Therefore, you will perform the first two exercises back-to-back and then rest 60 seconds. You will then repeat those same two exercises for two more sets before moving on to the next exercise paring.

April 2nd – Lower Body Burn

Lower Body Burn to get you active on this Thursday.
Perform 3 exercise pairings (2 exercises each) for 3 sets of the prescribed reps. Therefore, you will perform the first two exercises back-to-back and then rest 60 seconds. You will then repeat those same two exercises for two more sets before moving on to the next exercise paring.

March 31th – Cardio Workout

Get your heart working with this cardio workout.

Perform each exercise back to back without rest. Start with performing 15 reps of each exercise for 1 round then move on to 14 reps of each exercise, then 13 reps and keep going till you reach 1 rep per exercise. The goal is to complete the workout as fast as possible. Rest as needed.

March 30th – Core Workout

No better way to start the week than with a core workout. Perform each exercise in a circuit fashion resting 2mins between circuits. Repeat 4-5 rounds. Fit for all levels.

March 27th – Recovery Mobility Flow

Give those hard working muscles a break and help them recover!
Perform each exercise as a circuit for the prescribed reps. Circuit can be repeated up tp 3x depending on your level of muscle tightness. You will still work up a little sweat which is fully intended. No beginner or advanced, good for all levels.

March 26th – Advanced

Why not push yourself with our full body challenge?
Perform each exercise back to back without rest. Start with performing 12 reps of each exercise for 1 round then move on to 11 reps of each exercise, then 10 reps and keep going till you reach 1 rep per exercise. The goal is to complete the workout as fast as possible. Rest as needed.

March 26th – Beginner

Get that full body moving!
Perform each exercise back to back without rest. Start with performing 12 reps of each exercise for 1 round then move on to 11 reps of each exercise, then 10 reps and keep going till you reach 1 rep per exercise. The goal is to complete the workout as fast as possible. Rest as needed.

March 25th – Advanced

We welcome the challenge. How many of you are doing the advanced version of this upper body workout?
One circuit of 4 exercises, perform each exercise for the prescribed time/reps in the video back-to-back without rest. Once all 4 exercises are complete, rest 2mins and repeat the circuit 5-6X.

March 25th – Beginner

No rest on hump day. Today we focus on the upper body.
One circuit of 4 exercises, perform each exercise for the prescribed time/reps in the video back-to-back without rest. Once all 4 exercises are complete, rest 2mins and repeat the circuit 5-6X.

March 24th – Advanced

A little intensity never hurt anyone!
Here’s our advanced leg workout. This workout consists of 2 circuits, each with 3 exercises.
Perform the first 3 exercises as a circuit moving from one exercise to another for 1 minute each without rest. Once you finished each exercise for a minute rest 2 minutes and perform that circuit again 2 more times. Then take 2 minutes rest and do the same thing for the next circuit.

March 24th – Beginner

Leg Day! This workout consists of 2 circuits, each with 3 exercises.
Perform the first 3 exercises as a circuit moving from one exercise to another for 1 minute each without rest. Once you finished each exercise for a minute rest 2 minutes and perform that circuit again 2 more times. Then take 2 minutes rest and do the same thing for the next circuit.

March 23rd – Advanced

As always, bringing that little extra for those of you who need the challenge.
All exercises are done back-to-back without rest. Move from one exercise to the next. You’ll be doing a strength exercise for 30secs followed by a cardio exercise for 60secs. Once you complete the circuit rest 1 minute and then repeat the circuit 4X.

March 23rd – Beginner

Start your week off right. Here’s our Monday circuit workout. Now more than ever, it’s time to get active.
All exercises are done back-to-back without rest. Move from one exercise to the next. You’ll be doing a strength exercise for 30secs followed by a cardio exercise for 60secs. Once you complete the circuit rest 1 minute and then repeat the circuit 4X.

March 20th – Advanced

For that extra ab burn.
Perform 45 seconds of each move in a circuit style. Once you complete all 5 you rest 1 minute and repeat the circuit 4X.

March 20th – Beginner

Let’s work our abs today. Perform each move for 30 seconds in a circuit style. Once you complete all 5 you rest 1 minute and repeat the circuit 4x.

David Snively Workouts

We’ve collaborated with David Snively, a leader in the fitness industry for over 35 years. With over 30 different health and fitness certifications and counting, David is one of the premier fitness experts in the world. This ‘trainer’s trainer’ has traveled the world as a fitness consultant and presented at over 100 major conventions and conferences. Learn More about David here.

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Workout 2

Workout 3

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Archived workouts

MEMBERSHIPS

Club

CLUB

Unlimited access to our spacious 12,000 sp. ft. Fitness Centre of Excellence, featuring:

  • Over 80 cardiovascular machines
  • Fully equipped weight training area
  • 8-lane 25m swimming pool
  • Over 87 group exercise classes per week, including aquafitness and cycling
  • 2 full-court gymnasiums
  • 2 raquetball courts
EXECUTIVE

EXECUTIVE

All that the Club Membership has to offer plus the luxury of our health club including:

  • Towel and bathrobe service
  • An assortment of complimentary body care products
  • A permanent lockerette
  • Access to the steam room and dry sauna
  • Relaxation lounges with TV
  • Internet access
  • Brunch on Sundays
Children & Youth

CHILDREN & YOUTH

Free gym play and access to the pool and gymnasiums. Some restrictions apply:

  • Children between the ages of 12 and 14 can use the Fitness Center by completing formal orientation with a Y coach and by presenting a form signed by a parent or a guardian.
  • Children 14 and over have access to the Fitness Centre but must attend an orientation prior to using the equipment.