A 55-minute strength and conditioning class with a barbell that builds muscle endurance by moving light weights at high repetitions. Set to high-energy music. BODYPUMP is a fast-paced, barbell-based workout that’s specifically designed to help you get lean, toned and fit. It uses a combination of motivating music, fantastic instructors and scientifically proven moves to help you achieve these targets more quickly than you would working out on your own.
It is resistance training with weights at its finest – it’s a great way to burn calories and build muscle. Improving your muscles ultimately increases your metabolism, and can help you continue burning calories long after the class has finished.
BODYPUMP challenges all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Add two or three cardio classes into the mix and you’ll shape and tone your body in no time.
BODYPUMP has a bit of a cult following, with die-hard pumpers coming to class anywhere from three to four times per week. But beginners are always welcome—even if you’ve never lifted a barbell before. … People of all shapes and sizes take BODYPUMP because it’s a great cardio and strength workout—and it’s never boring.
Generally you can expect to notice results after two weeks. Your posture will improve and you’ll feel more muscle tone. It takes three to four months for the muscles to grow.
Sweatshop is a 45-minute circuit training class that mixes cardio and strength for a full body workout. It is more like a bootcamp class. Nothing complicated. We keep it simple. We use kettle bells, dumbbells, and body weight movements for a good circuit training workout. The workout is always different so you don’t get bored. Mixing it up promotes muscle confusion and great results. This is a class that is loved by our CrossFitters and FitTribe members. This is a class offered within both memberships.
BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 740 calories** in a class. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ.
It will also help build your cardio endurance and is great for co-ordination, muscle toning and agility as well.
For awesome results we recommend you do BODYCOMBAT two to three times a week. Add a couple of weights-based workouts and some core and flexibility training into the mix and you’ll shape and tone your body in no time.
BODYCOMBAT™ resulted in 101.4 steps per minute for males and 93.9 steps for females. We offer several time slot in the morning and evening per week.
LES MILLS SPRINT ™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results. It’s a short, intense style of training where the thrill and motivation comes from pushing your physical and mental limits.
Benefits of LES MILLS SPRINT include:
Perform sprint workout routines three times a week. Allow at least one to two days of rest or another easy exercise between sprint workouts. Warmup. Before sprints, warm up thoroughly with easy exercise for 5-10 minutes.
LES MILLS SPRINT ™ is a calorie killing workout that can rapidly improve your fitness. During 30 minutes of this high-intensity interval cycling people can burn up to 450 calories*, and that is just the beginning.
BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. … Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.
During BODYFLOW the focus is on improving functional core strength, enhancing joint mobility and creating a sense of wellbeing and calm, not calorie-burn. So we suggest you forget about burning calories and instead embrace the increased flexibility, improved strength and reduced stress that BODYFLOW brings.
Whether you want to build physical or mental strength, BODYFLOW will make it happen. In a study from Roehampton University in the UK, scientists showed that BODYFLOW can help reduce body fat, increase back strength, improve flexibility and ease anxiety. BODYFLOW has also been shown to drive significant improvements in balance and gait speed, which is a great indicator of increased vitality.
Just one class a week is all it will take for you to start enjoying the benefits of BODYFLOW. If you’re able to make time for three classes a week you’ll see the physical and mental benefits really shine.
You can use a yoga mat if you fancy, but you don’t need one. You also don’t need any shoes. Simply wear comfortable workout clothes, and ideally have something warm to put on during the final relaxation track.
If you’re pregnant, regular BODYFLOW sessions can be great for helping maintain core control and muscle balance. But before you begin we recommend talking with your doctor or midwife who will advise you appropriately, as they have the best knowledge of your medical history. It’s also important to let your Instructor know you’re pregnant so they can suggest some modifications for you throughout the class. 2 Classes are offered each week.
RPM™ combines hit music with the motivational power of an inspiring Instructor leading you on a journey of hill climbs, sprints and flat riding. The workout is based on the science of Cardio Peak Training, which involves maintaining your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 percent of your max). This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.
RPM is a great no-impact way to improve aerobic fitness and lose body fat. In a 45-minute workout you can burn up to 675 calories, trim your tummy and tone your legs.
The best thing about RPM is that there are no fancy moves to master. It’s pretty simple, you jump on a bike and pedal. But that doesn’t mean it’s monotonous. Your Instructor will lead you through all the basic cycling stances and you can expect simulated hill climbs, sprints, interval training and more. The workout is carefully structured to push you to your cardio peak before you ease back down.
Researchers believe it’s the varying levels of intensity you get from an RPM workout that are key to maximizing muscle adaptions and producing comprehensive health benefits. A study of exercisers completing three RPM workouts a week showed that just eight weeks of RPM can improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels.
You don’t need any riding experience to enjoy the benefits of RPM. The Instructor will coach you through the workout and as you control your personal pace and resistance levels you can build the intensity to suit your ability.
RPM has proven to be particularly good for new exercisers keen to establish a regular fitness regime.
For awesome results we recommend you do RPM 2-3 times a week. It’s a great idea to complement your RPM workouts with some strength training, such as BODYPUMP, and some core training and flexibility work.
An indoor cycle is all you need. You can do RPM in normal workout gear and shoes. If you want to make the ride more comfortable riding in cycle shorts can be a great option. You can also choose specialized cycle shoes if you wish.
We offer several classes each week.