Fitness and Wellness Courses and Activities

2026 Fall Session (Septembre 12 to December 20)

Registration Code: SP4044

A hybrid workout class combining ballet-inspired moves with elements of Pilates, dance, yoga, and strength training. This class also focuses on high repetitions of small range movements.

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Registration Code: SP4027

For people age 55 and over.

This class is for autonomous seniors who may have reduced mobility and is designed to help improve their balance and strength through low-impact exercise and gain confidence in daily activities.

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Registration code: SP1034

Total-body strengthening and toning exercises accompanied by music and with a variety of equipment.

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Registration Code: SP1009

High-intensity circuit training. Exercise sequences to improve cardio, endurance, and muscle strength. Background music, but no choreography.

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Registration Code: SP1008

Intense workout with powerful music, combining authentic boxing, taekwondo, and karate into a group exercise environment. Everything to make you sweat!

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Registration code: SP1011

Controlled boxing combinations to increase your cardio and coordination, as well as to improve your upper body and core strength, followed by lower-body exercises and stretching.

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Registration Code: SP1014

A dynamic workout that combines cardio exercises with muscle toning to improve endurance, strength, and overall fitness. Suitable for all levels.

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Registration Code: SP4043

For people age 55 and over.

Based on the Joseph Pilates method, this class focuses on abdominal and back exercises and aims at improving posture, muscular strength, and flexibility through a series of slow and specific movements. Exercises will be done standing or sitting. No floor work.

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Registration Code: 1005

For people age 55 and over.

A gentle form of yoga that can be done sitting on a chair or standing, while using the chair for support. It will improve the participants’ flexibility and increase their strength. No floor work.

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Registration Code: SP1040

Come and try the Essentrics technique, which simultaneously combines dynamic stretching and muscle strengthening to improve overall strength and flexibility of the body. It develops thin, strong, and flexible muscles, resulting in an immediate posture improvement. 

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Registration Code: SP1012

Dorval Aquatic and Sports Complex, Multipurpose Room

Muscle-strengthening and endurance course to firm, tone, and define your muscles. Handheld weights are combined with other fitness equipment to challenge any fitness level.

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Registration Code: SP1008

A welcoming, judgment-free space to move your body freely and reconnect with yourself through music. No choreography or dance experience needed—just come as you are. With gentle guidance and plenty of space for self-expression, this class helps you release stress, boost your mood, and feel more grounded.

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Registration Code: SP1006

This is a low-impact cardio class that is easy to follow for all fitness levels. Redefine your body using optional light weights to perform different movements.

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Registration Code: SP3001

Come and enjoy a fun class of international line dancing. What better way to unwind while doing good for your body and mind? Enjoy many styles of music and learn step-by-step choreography. Now is your chance to try it for the first time. Join us for a great experience!

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Registration Code: SP4014

For ages 6 to 10

Get ready to move, groove, and discover rhythms from around the world!

This course introduces children to exciting dance forms from a variety of cultures, including Bollywood, Bhangra, Latin, and more.

Through fun, easy-to-follow choreography, children explore music while building coordination, rhythm, musicality, and confidence. Each class is upbeat and engaging, encouraging children to express themselves and grow at their own pace in a positive, supportive environment.

Whether your child is new to dance or already loves to move, this course is a fun way to stay active, make friends, and build confidence!

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Registration Code: SP2009

Treat yourself to some downtime by exploring the different meditation techniques and breathing exercises of a soothing yoga practice, as we move slowly through various deep stretches and yoga postures.

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Registration Code: SP1003

For people age 55 and over.

A fun and beneficial workout to upbeat music with the young at heart in mind. This class consists of a warm-up, a cardio segment, a strengthening and toning segment, and a relaxing cool-down period. It is also a sure way to meet new friends and socialize in a great environment.

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Registration Code: SP1013

A well-rounded, energizing workout that combines cardio, full-body toning, and core strengthening. Start with a dynamic warm-up to get your heart pumping, then move into targeted exercises to sculpt and strengthen muscles from head to toe. Finish with focused core work, deep stretching, and mobility exercises to improve flexibility and recovery.

This class is designed to boost endurance, build strength, and leave you feeling strong, refreshed, and accomplished.

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Registration Codes: 
- SP4047 (18 months to 2 years)
- SP1041-01 (ages 3 to 5)

Child and parent will participate together in engaging songs and dances and will explore various instruments. Moreover, fun physical activities will also help your child develop motor skills.

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Registration Code: SP1002

With the use of specific poles, this outdoor complete sport tones the entire body by using 90% of the muscles with much less stress on the joints. 

Equipment

Poles will be provided, but don’t hesitate to bring your own if you have some.

Cancellation terms due to weather conditions will be given to you by the instructor during the first class. In the event of a cancellation, a credit will be issued for a future registration.

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Registration Code: SP2003

Based on the Joseph Pilates method, this class focuses on abdominal and back exercises and aims at improving posture, muscular strength, and flexibility through a series of slow and specific movements.

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Registration Code: SP2004

Experience a mindful yet powerful workout that blends the foundational, alignment-focused principles of classical Pilates with modern strength and conditioning. This class focuses on core stability, precise control, and fluid movement, incorporating light resistance or bodyweight exercises to sculpt lean muscle and improve flexibility.

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Registration Code: SP2011

Postnatal Yoga is intended to help women strengthen their back, abdominal, and pelvic floor muscles, release tension in their shoulders and neck muscles, decrease stress, and promote inner calm, while having their baby close to them. It's a time of play and connection with your baby and an opportunity to bond with other moms in your community.

Before resuming training, it is generally recommended to wait 4 to 6 weeks after childbirth and to have had your postnatal follow-up.

After giving birth, all women can benefit from a perineal physiotherapy consultation, even those whose delivery went well or who had a caesarean section. This appointment will help you regain your fitness faster, while preventing or treating urinary leakage and other conditions.

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Registration Code: SP2001

A challenging flow of Hatha yoga poses sequenced to build strength and flexibility. This energizing course will also help you find balance and reduce stress through breathing and relaxation techniques. Due to the intensity of this class, prior yoga experience is recommended.

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Registration Code: SP1015

Build strength, power, and endurance through a dynamic circuit using a variety of equipment. Expect stations or on-the-spot workouts, depending on the day’s format. Suitable for all fitness levels.

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Registration Code: SP2013

A gentle yoga class offering a sequence of postures to work on openness, flexibility, and muscle strength. Several variations will be proposed according to the level of each participant. Breathing and relaxation exercises are also offered to help develop a sense of confidence and calm.

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Registration Code: SP1042

Throughout the session, participants who have never taken the Qi Gong course are invited to arrive 15 minutes before the beginning of the class, in order to review the different concepts that will be presented in the class.

Qi Gong is all about self-healing and self-massage using the meridians and acupressure points to promote a resilient body, which is both strong and flexible. The practice of Qi Gong is an effective way to achieve this effortlessly through synchronized movement and breathing work. The movements and exercises, adapted to the range of motion that is comfortable for each student, will help attain greater relaxation and energy.

Advanced Qi Gong

Take your practice to the next level by exploring the deeper foundations of Qi Gong and the principles of energy cultivation.

In this inspiring course, you will learn practical techniques to skillfully transform and direct your energy to support greater vitality, balance, and inner calm.

Explore the wisdom of the Five Element Theory and discover how the dynamic relationship between the elements influences your physical, emotional, and energetic well-being. You will also gain valuable insight into how stress disrupts these natural patterns. You will learn effective Qi Gong movements and breathing practices that help restore harmony, reduce stress, and enhance overall wellness.

Whether you're looking to deepen your personal practice or expand your understanding of Qi Gong, this course offers practical tools you can apply in everyday life to cultivate lasting health, resilience, and balance.

Equipment

• Comfortable clothes and light shoes
• Yoga mat if you wish to follow the class barefoot

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Registration Code: SP1035

For people age 55 and over.

Reconnect with a younger you. Stretching feels great when it is done right. Using the Alexander technique, you will be reminded of how easy it was to bend and move as a child.

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Registration Code: SP4028

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For people age 65 and over

The Stand Up Program is a free 12-week falls prevention program for people age 65 and over. The program aims to improve balance, flexibility, and physical strength, and to help keep bones healthy and build confidence. It consists of group sessions led by a health and exercise professional (kinesiologist), two sessions per week.

► Participation and exclusion criteria

Registration Code: SP4030

This gentle course aims to provide greater flexibility and to release tension in joints. You will experience a strong feeling of well-being as the stretching increases your range of motion and can help reduce mind and body tensions. In addition, this flexibility workout will improve your posture.

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Registration Code: SP2002

A workout to build muscular strength and flexibility, with a lot of stabilization, yoga postures, stretching, and relaxation.

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Registration Code: SP2038

In each class, you'll burn calories while toning arms, legs, abs, and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG Nation™ instructors change up the music and moves frequently to make sure you’re always challenged to the max.

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Registration Code: SP1044

This is a High-Intensity Interval Training (HIIT) that is designed to increase endurance and performance for your cardiovascular system. Tabata is a highly efficient method to achieve maximum results by helping you burn fat and build muscles. Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times.

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Registration Code: P2007

The Yang style of Tai Chi aims to improve your mental and physical health by the execution of a series of continuous gentle movements. It will increase your flexibility, strengthen your muscles, release tension spots, correct posture, improve circulation, and diminish stress.

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Registration Code: SP1026

Cardio, toning, strength, and flexibility complete this total body workout.

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A very nice Trekfit training circuit is located on the grounds of the Sarto-Desnoyers Community Centre. This concept combines autonomous physical activity with the outdoors. What better way to energize yourself outside in fresh air and forget about your daily routine! The equipment, designed by a team of kinesiologists, is easy to use and multi-functional. Many muscle strengthening and cardiovascular exercises are offered on the explanatory panels or via the mobile app using the QR code.

The benefits of regular physical activity on overall health are undeniable. Even better, you can use these outdoor equipments for free. It’s a date!

Registration Code: SP4032

Discover high-performance training that redefines resistance training with the TRX system. You will perform exercises that put your muscle strength and cardiovascular endurance to the test. The muscles of your entire body are called upon during suspension training.

You will attend this training session in a small group with no more than 10 participants.

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Registration Code: SP2028

This class is a combination of TRX and kickboxing exercises and is built to develop your cardiovascular fitness, muscular strength, and motor skills using a variety of kickboxing moves and the TRX suspension training system. You will learn proper technique as you are led through kicking and punching exercises. No contact.

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Registration Code: SP4057

WOD or “workout of the day” is a training session consisting of several functional exercises carried out with relatively high intensity, aimed at improving power, strength, muscular and cardiovascular endurance, as well as agility.

Your trainer will suggest different types of training, such as AMRAP (As Many Rounds As Possible), EMOM (Every Minute On the Minute), Tabata, HIIT (High Intensity Interval Training), and regular toning.

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Registration Code: SP2037

This course is a practice that balances the slow-paced, internal, and cooling moves of Yin Yoga with the more dynamic, warming, and upward ones of traditional Hatha Yoga. Just as it is believed that yin and yang complement each other and one cannot exist without the other, this practice incorporates the two types of yoga, providing both physical and spiritual balance.

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Registration Code: SP4033

Yin Yoga is a slower practice where poses are passively held for longer periods (from 3 to 5 minutes), working on the deep, dense, connective tissues (tendons, ligaments, fascia) and joints in the body. It increases circulation in the joints and improves flexibility, especially in the lower back and hips, and helps to regulate the body’s flow of energy. Yin Yoga is accessible to all, from beginners to those with more experience.

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Registration Code: SP1030

For people age 55 and over.

This is a gentle yoga class suitable for all experience levels. Emphasis is placed on safe alignment so that participants feel empowered and well cared for. Benefits of such a yoga class are an enhanced sense of stability, overall well-being, and community involvement. Creative use of props during this class also maximizes the participants’ potential.

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Registration Code: SP4042

Yoga Flow is a practice of yoga where the poses flow gracefully from one to another.

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Registration Code: SP4013

For children ages 4 to 8.

A yoga class filled with games, songs, stories, imaginative play, and activities that engage children and give them the tools to feel calmer, happier, and increase body awareness.

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Registration Code: SP2012

Exciting and fun! A fusion of Latin and international music dance themes, creating a dynamic, exciting, and effective fitness system. Features aerobic and fitness interval training with a combination of slow and fast rhythms that tone and sculpt the body. An excellent workout!

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