More Than 70 Classes to Choose From Per Week!
The Upper Valley Aquatic Center offers 70+ FREE classes per week included with your Membership or Day Pass. We have a fully equipped gym, a fitness class studio and group cycling studio with more than twenty bikes. Our fitness classes are structured to accommodate all ages and fitness levels and are taught by nationally certified instructors.
Beginner= B
Intermediate= I
Advanced = A
Reserve your spot up to 3 days in advance here: https://uvacswim.org/schedules/ or call 802-296-2850 ex 0
Land Based Classes
A powerful and challenging workout to improve cardiovascular endurance, muscular and core strength using a wide variety of moves. You will use an assortment of equipment such as steps, bosu balls, body bars and weights.
Teaches basic boxing skills while still giving a well-rounded workout. A great entry-level boxing and cardio class.
Cardio Kickboxing B, I, A
Cardio-focused with conditioning intervals, encompassing movements from multiple martial arts including karate, Muay Thai and Taekwondo.Circuit Training B, I, A
55 minutes of full-body resistance training using balls, weights, body bars, bands, and intense circuits for a total body workout in a group setting.
Strengthen and stretch your body while learning foundational dance skills such as turns, kicks, and leaps. Suitable for all skill levels, from complete beginners to advanced dancers
Join us for a strength class that works the whole body. We’ll use free weights, bands, balls, as well as body weight exercises. You will participate in non-stop strength building exercises that will increase muscular endurance and get you ready to embrace your day!
A whole body workout targeting all main muscle groups to improve overall strength and mobility. This course uses a circuit structure that includes agility, resistance, and a variety of equipment.
High reps, low weights is the name of the game. In this class, we will target all the major muscle groups and work to fatigue, challenging your muscular endurance while increasing strength. All levels welcome!
Hatha Yoga involves practicing a series of postures (Yogasanas) and breathing techniques (Pranayama). This class follows a traditional way of holding static postures and slowly completing the delicately curated flow with appropriate breathing technique. Hatha Yoga is a great asset to release tension in the body and calm the mind. All levels are welcome for this class!
A resistance training-based group class focused on improving and maintaining strength and muscle development using primarily kettlebells for a wide variety of movements, but other implemetns such as dumbbells and resistance bands will be utilized for variety and a well-rounded program
A challenging small group based circuit style class with timed work and rest periods. You’ll be performing various strength and conditioning exercises at a fast pace using dumbbells, kettlebells, TRX, and your own body weight. Get your heart rate up and boost your metabolism.
A unique strength building exercise using TRX straps and your own body weight to build cardiovascular health, stamina, core stability and improve posture and balance. Classes run for 45 minutes and will boost your metabolism!
A fusion of Latin rhythms and easy-to-follow moves. Achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning and body-energizing movements.
Cycling Classes
Group Cycling B, I, A
A high-energy, fat-burning, indoor cycling workout. No matter what your fitness level, you’ll burn calories and have fun! Great music, camaraderie and visualization in a complete mind/body exercise program for unparalleled fitness results. You can burn an average of 500 calories in a 40-minute class!
See a video on How to Set Up a Keiser Bike.
Aquatic Classes
Aqua Gym is designed with different blocks of exercises focusing on strength, cardio and speed and agility. Designed for all fitness levels.
A deep pool, low-impact workout with a high impact on your cardiovascular system. Wear a flotation belt for support in the deep water, or rely on your own ability to float as you perform deep water aerobic routines.
A fun full body, deep water workout designed to improve strength and cardiovascular fitness using a safe yet challenging mix of water walking/running and volleyball.
Warm Water Essentials with Sue B, I, A
Come join Sue to learn the art of water tabata. Toning your muscles straightening your alignment, working on your core, balance, and strength, while having FUN!
H2O To Go B, I, A
This class is low stress on the joints and very beneficial for the body. Various movements are performed while using noodles and water weights to increase resistance and difficulty. The entire class takes place in the warm water pool. All levels welcome!
Pilates mat and reformer exercises that have been adapted to water. Learn the moves of Mahi Pilates easier without the fear of falling and less pain due to high range of motion in the water. Proper alignment, core support, and spine mobility are the main focus of the exercises. No prior Pilates knowledge is needed.
This is a high intensity aqua class with exercises to increase strength and cardiovascular fitness. Being in the water makes all exercises low impact on the joints of the body and while still getting all the benefits as if they were done on land.
Combining HITT and ladder drills, burn calories and get stronger in this water workout that can be enjoyed in goth the deep water and the shallow water.
Mind Body Classes
Alternative yoga incorporates traditional yoga focused on postures and breathing, but has a Westernized twist. It adds something unique to the mix that will have an added benefit for your body, mind or both.
Yoga Strength and Balance B, I, A
Strength and Balance are the key attributes for the physical and mental health of our body. The sequences will lead you through the wonderful practice in yoga to develop these qualities. Yoga props will be used to accommodate all participants.
Start your weekend with a boost of energy in this yoga class that combines heating and strength-building postures with longer holds, followed by cooling sequences to leave you refreshed and revitalized.
The approach includes carefully orchestrated movements, controlled pressure, and well-measured stretches, including range of motion exercises. For those who want a softer, nurturing, slow-paced, well-supported and relaxing practice.
The approach includes carefully orchestrated movements, controlled pressure, and well-measured stretches, including range of motion exercises. For those who want a softer, nurturing, slow-paced, well-supported and relaxing practice.
A slow paced class designed to rejuvenate and heal the body. Focus is on alignment, strength and flexibility.
Movements are synchronized with the breath while practicing traditional asana (poses) and sequences: sun salutations, standing and seated poses, back bends and an opportunity to learn/practice inversions.
Not Free But Worth It!
This is an example of programs we offer in the course of a year. Some programs are not being offered at this time.
Pilates Essential Reformer B, I, A
This class is designed to provide the essentials of Pilates while using the Reformer machine. Sculpt long, lean muscles and challenge your core for a noticeable difference in your posture.
This small group training offering consists of a variety of exercises that challenge balance, core, strength, endurance, and cardio. Sessions may involve using equipment including kettlebells, dumbbells, battle ropes, medicine balls, stability balls, barbells, squat racks, and cardio equipment.
A FREE safe and effective research-based exercise program Small Group Training Program for Breast Cancer Survivors following the University of Pennsylvania PAL (Physical Activity and Lymphedema Study) protocol. PALS for Life welcomes anyone who has been affected by breast cancer. A doctor referral and consultation with a physical therapist is required to participate.
Affordably priced small group training for those who have completed the PALS protocol and want to do additional training. This program is based upon the Strength and Courage Project.
Affordably priced group supported training for cancer survivors. There is mounting evidence that exercise and rehabilitative interventions improve outcomes for cancer survivors. Open to those living with breast cancer and beyond.
Pedaling at UVAC is part of the Parkinson’s Exercise Program! Join a Parkinson’s certified instructor to improve your endurance, strengthen your legs, and reduce Parkinson’s symptoms. The Pedaling for Parkinson’s™ program is based on research indicating that consistent exercise on a bicycle can reduce symptoms of Parkinson’s.
Staying Active with Parkinson’s
Learn bodyweight exercises that focus on: Core work, multi-joint and multi-muscular movement to improve flexibility and range of movement. Great functional training for life’s activities for individuals with Parkinson’s Disease!
RSB is a health and wellness program for people with Parkinson’s Disease. It’s based on a foundation of non-contact boxing, and it’s very effective for improving many PD symptoms. RSB focuses on stretching, strengthening, balance, executive functioning, and fine motor skills.
TribeFIT™ is designed to make you functionally fit. By combining athletic, aerobic movements with functional strength exercises means this program will have you looking and feeling amazing. Inspirational TribeFIT™ Coaches and powerful music will drive you and motivate you to new levels of strength and fitness season after season.
TribeLIFE™ is a dynamic program engineered to empower you with functional fitness, ensuring you’re prepared for any curve ball life may hurl your way. In a world marked by unpredictability and ever-changing demands, TribeLIFE™ serves as your steadfast companion, ready to fortify your physical and mental well-being.
TribeKIDS™ involves exercises that are fundamental to all things that kids need to do as their bodies grow – pull, push, run, jump, throw, climb and lift. Dedicated TribeKIDS™ Coach will motivate and coach our kids every step of the way encouraging them to new levels of fitness, strength and confidence season after season. (ages 6-12)
This is a progressive boxing class where we start with the basics and progress to more challenging and advanced boxing techniques in the later weeks. All levels welcome.
Masters Swim B, I, A
Improve your fitness and stroke technique with inspired coaching, camaraderie and a convenient work-out schedule in a fun and challenging environment. Designed to help you reach YOUR swimming goals.
FAQs
- If I have lost something at UVAC where should I go?
Go to Welcome Desk and they will assist you in finding your item, or call 802-296-2850. Anything not picked up within 30 days will be donated to a local charity. - What are my Day Pass Benefits?
- Access to the Splash Park, *Fitness Center, and Competition Pool (*some age restrictions apply)
- +70 FREE weekly Fitness Classes (ages 14+)
- Use of the outdoor trails and basketball court
- Family change room
- Lockers
- FREE Wifi
- What should I bring for the day?
- Bathing suit, towel, goggles, soap for showering off. If you forget one, we sell them.
- Adult guests should bring a current Valid ID
- US Coast Guard approved flotation device. Flotation devices are provided in the Splash Park on a first come first served basis. Non-approved devices will not be allowed.
- Lock for locker. We do sell locks for your convenience.
- Money for the Pro shop or ATM card for ATM machine provided for your convenience
- Cell phones- Please use them in the lobby and bleacher areas only. Cell phones have cameras and should not be used at all in the locker rooms for this reason.
Age requirements for Fitness Center and Group Exercise Classes
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14+ years: the Fitness Center and Group Exercise classes are open
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14 and 15 years olds: will be granted admission to the Fitness Center and Group Exercise classes alone ONLY after completion of the Fitness Orientation
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12 and 13 year olds: will be granted admission to the Fitness Center with their parent or guardian ONLY after both the adult and child complete the Fitness Orientation. They must be accompanied by a parent or guardian for every visit in the fitness area. They are allowed to attend Group Exercise classes with a parent or guardian.
Competition Pool Swim Test for Children 13 and Younger
Patrons 13 years and under must pass a swim test provided by a UVAC lifeguard in order to swim alone in the competition pool. The swim test is as follows:
- Swim one length of the pool
- Tread Water for 1 Minute
- Swim an additional length of the pool, back to where the patron began.
Demonstrate one or more of the following strokes during the swim test
- Front Crawl
- Back Crawl
- Elementary Backstroke
- Breaststroke
- Sidestroke
The patron passes the swim test
- The patron may use the competition pool while a parent or guardian is on the competition pool deck
- The swim test will be documented as a “pass” and signed by the lifeguard who administered it.
Wellness Screening
Get to know your body better with a Wellness Screening! Find out your body composition, cardiovascular fitness, upper and lower body strength, balance, flexibility, and mobility. Begin the process of planning your individualized fitness program.
Learn More
UVAC Group Exercise Instructors
Personal Training
The Upper Valley Aquatic Center offers the most affordable personal training in the Upper Valley. You will not find a better value for your money. People LOVE our trainers!
Learn More
- Membership
- Day Pass
Join Today!
Members get free classes and special discounts on programs including swim lessons, small group training, and more!
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