CHR IST M A S C L A S S T IME T A B L E M OND A Y 1 4 T H D E C E M B E R T O SUND A Y 3 R D J A N U A R Y 2016

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1 CHR IST M A S C L A S S T IME T A B L E M OND A Y 1 4 T H D E C E M B E R T O SUND A Y 3 R D J A N U A R Y 2016 W E W O U L D LIK E T O W ISH ALL OUR M E M B E R S A MERRY CHR IST MAS, A H APPY N E W YEA R A N D ALL THE BEST FOR 2016 L O O K O U T F O R T H E NEW C L A S S TIMET ABLE W HICH S T ART S MON D A Y 4 T H J A N U A R Y ALS O L O O K O U T F O R THE N E W E V E N T S B R OCHURE T H A T W I L L B E OUT I N THE N E W Y EAR THA N K Y O U F O R ALL Y O U R SUP P O R T THRO UGHO U T

2 MOND A Y 1 4TH D E C E M B E R Lucy Kenyon Studio LEGS, BUMS AND TUMS Jayne Collins Studio Jayne Collins Studio FITNESS PILATES Jayne Collins Studio AQUA FIT Mark Brookes Pool THE SPINNING PROGRAMME Jayne Collins Spin Studio WARRIOR BOOTCAMP Mark Brookes Studio Alan Radford Studio Rachel Gower Studio THE SPINNING PROGRAMME Martyn Wyatt Spin Studio BOXERCISE Mark Brookes Studio Alan Radford Studio TOTAL BODY TONE Richard Lawtey Studio Lucy Kenyon Studio LEGS, BUMS AND TUMS James West Studio 1 TUES D A Y 15 T H DECEMB E R THE SPINNING PROGRAMME James West Spin Studio SPLASH FIT Steph Guest Pool METAFIT Jayne Collins Studio STEP AND TONE Jayne Collins Studio TIGHTEN YOUR ASSETS Jayne Collins Studio Chris Palmer Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio BOXERCISE Mark Brookes Studio Richard Lawtey Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio TOTAL BODY TONING Richard Lawtey Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio PILATES Lynn Furness Studio Alan Radford Studio ZUMBA Lynn Furness Studio 2 CARDIO RESISTANCE BODY & MIND DANCE CORE & ABS MINI GYM CLASS

3 W EDN ESD A Y 16T H DECE M B E R MINI GYM CLASS Alan Radford Gym Floor THE SPINNING PROGRAMME Jayne Collins Spin Studio ARMAGEDDON Jayne Collins Studio IYENGAR YOGA Anne Woolford Studio KETTLEBELLS Jayne Collins Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio FITNESS PILATES Jayne Collins Studio Mark Brookes Studio THE SPINNING PROGRAMME Mark Brookes Spin Studio FITNESS COMBAT CIRCUIT Sam Smith Studio DYNAMIC FLOWING YOGA Lucy Kenyon Studio PUMP Alex Glymond Studio 1 T H URS D A Y 17T H D E C E M BER THE SPINNING PROGRAMME James West Spin Studio AEROBICS AND TONE Jayne Collins Spin THE SPINNING PROGRAMME Jayne Collins Spin Studio ZUMBA Hannah Mosely Studio BOXERCISE Jayne Collins Studio FITNESS PILATES Hannah Mosely Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio Nichola Fletcher Studio THE SPINNING PROGRAMME Martyn Wyatt Spin Studio BODY BLAST Nichola Fletcher Studio THE SPINNING PROGRAMME Martyn Wyatt Spin Studio STEP Mark Brookes Studio HOT YOGA Michelle Shenton Studio DANCEAEROBICS: I LOVE 80 S Nichola Fletcher Studio LEGS, BUMS AND TUMS Nichola Fletcher Studio METAFIT Richard Lawtey Studio 1 FRID A Y 1 8 T H D E C E M B E R BLAST FROM THE PAST Steph Guest Studio TIGHTEN YOUR ASSETS Jayne Collins Studio SPLASH FIT Steph Guest Pool METAFIT Jayne Collins Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio IYENGAR YOGA Anne Woolford Studio MINI GYM CLASS Mark Brookes Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio KETTLEBELLS Alan Radford Studio 1

4 S A TUR D A Y 1 9 T H DECE M B E R THE SPINNING PROGRAMME James West Studio Studio PUMP FX James West Studio Lucy Kenyon Studio 2 SUND A Y 2 0 T H D E C E M B E R THE SPINNING PROGRAMME Sandra Brown Spin Studio Sandra Brown Studio YOGA Mandy Pawson Studio THE SPINNING PROGRAMME James West Spin Studio FITNESS PILATES James West Studio 2 MON D A Y 21ST D E CEMBE R Lucy Kenyon Studio LEGS, BUMS AND TUMS Jayne Collins Studio Jayne Collins Studio FITNESS PILATES Jayne Collins Studio AQUA FIT Mark Brookes Pool THE SPINNING PROGRAMME Jayne Collins Spin Studio WARRIOR BOOTCAMP Mark Brookes Studio Rachel Gower Studio THE SPINNING PROGRAMME Martyn Wyatt Spin Studio BOXERCISE Mark Brookes Studio Alan Radford Studio TOTAL BODY TONE Alex Glymond Studio Lucy Kenyon Studio LEGS, BUMS AND TUMS James West Studio 1 CARDIO RESISTANCE BODY & MIND DANCE CORE & ABS MINI GYM CLASS

5 T UES D A Y 22N D D E CEMBE R THE SPINNING PROGRAMME Martyn Wyatt Spin Studio SPLASH FIT Steph Guest Pool METAFIT Jayne Collins Studio STEP AND TONE Jayne Collins Studio TIGHTEN YOUR ASSETS Jayne Collins Studio Chris Palmer Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio BOXERCISE Mark Brookes Studio THE SPINNING PROGRAMME Mark Brookes Spin Studio TOTAL BODY TONING Mark Brookes Studio THE SPINNING PROGRAMME Martyn Wyatt Spin Studio PILATES Lynn Furness Studio Alan Radford Studio ZUMBA Lynn Furness Studio 2 W E D 23R D D E C E M B E R ARMAGEDDON Jayne Collins Studio IYENGAR YOGA Anne Woolford Studio KETTLEBELLS Jayne Collins Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio FITNESS PILATES Jayne Collins Studio THE SPINNING PROGRAMME Mark Brookes Spin Studio FITNESS COMBAT CIRCUIT Sam Smith Studio DYNAMIC FLOWING YOGA Lucy Kenyon Studio PUMP Alex Glymond Studio 1 CHR IST MAS E V E THE SPINNING PROGRAMME Jayne Collins Spin Studio FITNESS COMBAT CIRCUIT Sam Smith Studio THE SPINNING PROGRAMME Nichola Fletcher Spin Studio

6 SUND A Y 2 7 T H DECEMBER PUMP Alex Glymond Studio THE SPINNING PROGRAMME Alex Glymond Spin Studio MON D A Y 28TH DE C E M BER LEGS, BUMS AND TUMS Jayne Collins Studio Jayne Collins Studio FITNESS PILATES Jayne Collins Studio AQUA FIT Mark Brookes Pool THE SPINNING PROGRAMME Jayne Collins Spin Studio WARRIOR BOOTCAMP Mark Brookes Studio THE SPINNING PROGRAMME Marty Wyatt Spin Studio BOXERCISE Mark Brookes Studio Alan Radford Studio TOTAL BODY TONE Richard Lawtey Studio 1 T U E S D A Y 29TH DECEMB E R METAFIT Jayne Collins Studio STEP AND TONE Jayne Collins Studio TIGHTEN YOUR ASSETS Jayne Collins Studio Chris Palmer Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio BOXERCISE Mark Brookes Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio TOTAL BODY TONING Richard Lawtey Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio Alan Radford Studio 1

7 W E DNE S D A Y 3 0 T H DECEMBE R ARMAGEDDON Jayne Collins Studio IYENGAR YOGA Anne Woolford Studio KETTLEBELLS Jayne Collins Studio THE SPINNING PROGRAMME Jayne Collins Spin Studio FITNESS PILATES Jayne Collins Studio THE SPINNING PROGRAMME Mark Brookes Spin Studio FITNESS COMBAT CIRCUIT Sam Smith Studio PUMP Alex Glymond Studio 1 NEW Y E A R S EVE METAFIT Richard Lawtey Studio THE SPINNING PROGRAMME Richard Lawtey Spin Studio BODY WEIGHT ONLY Alan Radford Studio 1 S A TURD A Y 2 N D JAN U A R Y THE SPINNING PROGRAMME Mark Brookes Spin Studio BOXERCISE Mark Brookes Studio 1 S UND A Y 3RD JAN U A R Y THE SPINNING PROGRAMME Richard Lawtey Spin Studio METAFIT Richard Lawtey Studio THE SPINNING PROGRAMME James West Spin Studio FITNESS PILATES James West Studio 2 CARDIO RESISTANCE BODY & MIND DANCE CORE & ABS MINI GYM CLASS

8 F AMIL Y S W I M TIME S FRI D A Y 1 8 T H D E CEMBE R S A T U R D A Y 1 9 T H A N D SUND A Y 2 0 T H D E CEMBER CHR IST M A S D A Y A N D B O X I N G D A Y SUND A Y 2 7 T H D E CEMBER C L O SED N E W YEAR S D A Y C L O SED S A T U R D A Y 2 N D AND SUNDAY 3 R D J ANUARY MONDAY 4 T H J ANUARY F AMILY S W I M T I MES R ETURN T O NORMAL CHRIST MAS O P ENING T IME S MON 1 4 T H D E C T U E 1 5 T H D E C W E D 1 6 T H D E C T H U 1 7 T H D E C FRI 1 8 T H D E C S A T 1 9 T H D E C SUN 2 0 T H D E C MON 2 1 S T D E C T U E 2 2 N D D E C W E D 2 3 R D D E C CHRISTMAS E V E CHRISTMAS D A Y C L O SED B O X ING D A Y C L O SED SUN 2 7 T H D E C MON 2 8 T H D E C TUE 2 9 T H D E C W E D 3 0 T H D E C NEW YEAR S E V E NEW YEAR S D A Y C L O SED S A T 2 N D J A N SUN 3 R D J A N MON 4 T H J A N O P ENING H O URS R E SUME A S NORMAL

9 Class Descriptions Christmas 2015 ALL CLASSES TO BE BOOKED IN ADVANCE AT RECEPTION Members; you can book for a class up to 8 days in advance at reception. If you are unable to attend a class that you are booked for then please let us know so that every opportunity can be given to fill the vacancy. Failure to attend a class without letting us know may lead to not being able to book in for the same class the following week. Please make yourself known to the Class Instructor if you are trying a class for the first time or have an injury, medical condition or are pregnant Mix Three classes in one giving you a little piece of everything for that all over body workout! A mix of any three classes on our timetable from Tabata to Aerobics to add variation and keep you in shape. Loads of selection to keep you motivated and a great class to help you burn calories the easy way Mix A fun and energetic class split into two parts. 30 minutes of basic step moves to give a lower body workout and 30 minutes of kettle bells to tone up your arms and core. A hard work out that is fun and motivating find the beat and just keep moving; 60 minutes will fly by and bring you back week after week. Abs Blast / Abs & Core This class is packed with a wide variety of exercises working the abdominal muscles and full core to the maximum. As well as making you look good on the beach having a strong core ensures good spinal stability, good posture and flexibility. It enhances performance in many sports and reduces the risk of injury. Aqua Fit Jump in, the water s great! Aqua fit is an excellent way to exercise whilst having fun. It helps to shape and tone your body alongside burning calories. Aqua fit is gentle on the joints and bones so suitable for all ages and abilities. Awesome Foursome 4 classes rolled into one. This great workout consists of skipping, dumbbells, barbells and kettlebells. A great all over body workout, guaranteed to get the results you want. Blast from the Past If you are a fan of all the old classic music and want to get fit whilst having fun, then this is the class for you. The class starts with a 15 minute aerobic workout, followed by gentle weights and toning exercises focusing on those all important target areas. A fun class for everyone. Body Basics This class is for all abilities and anyone can join in. Work at your own pace and level whilst enjoying a mix of aerobics, toning, abs and core for that all over workout. Body Lotto Hit those problem areas hard! Each week is guaranteed to be different with 49 exercises chosen at random by you. Simply pick a number from the bag, perform the exercise as a group and then get ready for the next one. An hour of low impact, hard-hitting Legs, Bums and Core exercises. Can you do 49 exercises in 60 minutes? Bokwa Bokwa fitness is the new up and coming dance fitness program comprised of cardio respiratory endurance, muscular strength and flexibility. An energetic, exciting class that consistently remains challenging. Bokwa fitness will dance you to a healthier, more energetic and happier you. Bootcamp If your butt needs a kick in the right direction then this is for you. Heart rates set to the max, lift, sculpt & tone all in one. Both high & low impact variations, lots of adaptations so you've no excuses!!! Boxercise / Boxfit This is a great all over body work out, incorporating bags, focus pads, kick shields and plyometric exercises all rolled into one. Brilliant for a fat burning, strength and aerobic workout. Classic LBT A Legs, Bums, Tums workout that s the trend for 2013! A class for all that does everything for those troublesome areas with fat burning to the maximum. Core: Not Abs you know It! Dont fancy the idea of a MILLION sit-ups? Neither do we. That's why you won t find a single one in this class. Don't believe us? Come and see for yourself! Easy Does It Aerobics & Tone This class is designed specifically for people aged over 50 and those wanting a low impact alternative. The class is aimed at helping achieve a whole body workout, It s aerobic based with some shaping and toning exercises.

10 Fit Ball Fit Ball circuits - Focuses primarily on the core muscles. This workout will challenge your body like never before! Hatha Yoga Yoga class for all, using Asana (postures), Pranayama (breathing practice) and Relaxation and meditation techniques. Helps promote flexibility, strength and increases joint mobility. Calms the mind and energies and helps to improve breathing. Aids relaxation, which helps with our focus and concentration and makes us become more mindful to help reduce stress that may occur in our everyday lives. HIIT (High Intensity Interval Training) A training philosophy that is now so well accepted amongst the best trainers, coaches and sports scientists that it must be considered a core training strategy for serious athletes. A fat torching solution, research proven way to burn more fat with less time in the gym and fewer work outs. Iyengar Yoga Focuses on the body, mind and spirit. Learn and practice the asanas (physical postures) which will develop your fitness, flexibility, strength and balance. By attuning your body and mind in the postures you will experience a growing sense of calm and well being. Suitable for mixed abilities. Kettle Bells There is no better way to burn fat than with a few high repetition sets of kettle bell swings and snatches. These ballistic moves work your body as one unit and require a great deal of hard work. The harder you work the more calories you ll burn. With Kettle bells ranging from 4kg to 16kg, this is definitely a class for all levels. Latin Dance Our Latin and Ballroom dance class is for everyone who loves elegant and aristocratic dancing! Slow Foxtrot, Waltz, Samba and Cha- Cha- Cha are in the programme of the Autumn term from the basic steps to full dance routines. Simply come and join us - That's Dancing! Kid s Clubs 4.30pm 5.30pm Sports Skills (8-11yrs) Monday Learn all the skills for some popular sports such as Football, Cricket, Rounders, and Basketball. (Outside Weather Permitting) Teen Sprint Fit (12-15yrs) Monday Explosive, Energetic and Fun. Get fitter, get faster with this sprint training class designed to work on power and explosive strength. Fun Circuits and Games (5-9yrs) - Tuesday Get active in this circuits class with a twist. Games are incorporated into the circuit to make this class fun and beneficial. Outdoor/Indoor Games (12-15yrs) Tuesday Everything from Shadow Boxing to Squash, Orienteering to Olympic Games and loads more in between. Get ready for something new every week. (Outside depending on the Activity and weather) Cardio Circuits (8-15yrs) Wednesday This is a muscular endurance and high cardio burner. Using your own body weight, boxing skills, TRX and fun sports drills this class will get you FIT! Kids Mix-Up (5-9yrs) - Thursday You choose the games and then we mix it up every week to keep it fun, exciting and different. Kids Cardio Challenge (10-15yrs) Thursday A circuit based class with fitness and cardio training, with a final circuit challenge at the end of each session. The kids see if they can beat their previous score at the mini circuit challenge. Teen Fitness (12-15yrs) Monday - Thursday pm, Saturday noon and Sunday 2.00pm 4.00pm This is an open session for parents and children aged years to use the cardio equipment. Children must be with a parent at all times. Appointments with Instructors are available during these times. After School Kids Club (5-15yrs) Tuesday and Thursday pm (Extra Charge Applies) Check out our new after school kids club. For a small charge you can drop your kids off while you go to a class, exercise in the gym or go for a swim. Kids can play games, watch DVD s, do homework or bring their own activities for this fully supervised session. Pilates An excellent class for cross training with focus, balance, control and stretch components. Emphasis is on embodiment (mind/body connection), postural awareness and anatomical movement. A great way of improving your core strength and suppleness as well as helping to tone your body. Feel the benefits of a better posture and greater sense of well being. Prison Yard Circuit If you want to burn fat, build muscle strength and endurance, tone your physique and improve your levels of fitness, then step right in. Using a full range of equipment gives this class variety and makes it a fun way to get results. Pump Pump is the fastest way to shape up and lose body fat. It is a toning and conditioning class with weights and is for just about everybody. It is perfect for both men and women who want to add strength training into their aerobic workout. The simplicity of the class makes Pump a great starting point to develop strength and confidence. Salsa Aerobics A fun and upbeat class, combining aerobics with Salsa dance steps. Sparta Training An energetic, all-over body workout guaranteed to torch fat, build strength, lean muscle mass, cardiovascular fitness and endurance. Splash Fit Make a SPLASH! Splash fit is a fantastic fun way to reduce body fat and tone up. Whether you want to maintain your current fitness level or reach a new level, splash fit is the safe way to do it. Step A high intensity workout to raise your heart rate. Energetic but fun class, excellent for toning the core, legs and bums.

11 The Spinning Programme Here at The Club we aim to give you a fantastic programme of spinning so you can plan your training accordingly whether you are a total beginner, intermediate or advanced cyclist/spin enthusiast. The spinning programme is the original and most popular group cycling class and it s not just because spinning is an unmatched way to make your fitness goals a reality. With no complicated moves to learn, we have great instructors and music that begs your legs to pedal, getting into the best shape of your life has never been more fun. There are 4 different energy zones which make up the spinning programme they are as follows: Spinning Programme Instructors Choice Endurance increases aerobic capacity and improves cycling economy meaning you expend less energy at any given intensity. Endurance training should make up the largest percentage of your total training time. Spinning Programme Intervals Take your training and fitness to the next level with Interval training. Abruptly increasing and decreasing the heart rate by manipulating the intensity of the activity is beneficial for anyone wanting to enhance fitness and overall health. Spinning Programme Race Day Race day is your chance to test yourself, to put everything you have learnt through the weeks on the table. Are you up for the challenge? Spinning Programme Hills and Sprints The strength energy zone is an integral part of the five energy zones. This zone helps build your muscular strength, endurance and cardiovascular systems. This zone also trains the ligaments and tendons of the legs to handle high intensity training and improves power and climbing ability. Super Circuits Great way to exercise! Performing different exercises to help improve tone and increase your metabolic rate. A slightly more intense. Tabata Discovered by Izumi Tabata in Japan. The fastest way to fitness & fat loss in 4 minutes!!! This is not a daily workout. Great to do once or twice a week for those brave enough to try it. Total Body Circuits A circuit class that reaches all parts. A mixture of cardio and toning to give you a full body workout. Total Body Toning This is an all over body toning class using dumbells and weighted bars. Suitable for all it is loaded with reps to maximise toning in all those key areas. Tri Planar Kettlebells As well as using the traditional Kettlebell moves this class introduces exercises using all 3 planes of movement which is more in tune to human movement. In addition to increasing cardio-respiratory function these exercises enhance coordination and flexibility in an integrated manner.