COMMUNITIES MEMBERSHIP. fitness. With over. class guide. classes to choose from each week! Les Mills classes activestirling.org.

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1 MEMBERSHIP COMMUNITIES fitness class guide With over 200 classes to choose from each week! Les Mills classes

2 Welcome This guide gives an outline of the fitness classes we run at The PEAK and ALL IN COMMUNITIES venues. Class type and intensity levels INTENSITY LEVELS Low intensity Medium intensity High intensity As a guide, we ve added some heart icons and colour coding to help you see the class type and levels of intensity. If you re unsure which class to try please speak to a member of our gym team or any of our fitness class instructors who ll be more than happy to help you. CLASS KEY Cardio Conditioning Dance Wellbeing Waterbased PLEASE NOTE: Classes may change from time to time but we will always provide notice where possible. Please arrive at least 10 minutes before the class begins. Please make sure you cancel classes that you can t attend, so that someone else can take your place. You can book fitness classes up to 7 days in advance.

3 fitness times Fitness times For the latest times and classes currently running, please see The PEAK fitness times or ALL IN COMMUNITIES timetables available from reception or online at the-peakstirling.org.uk/ classes/ Les Mills classes Book or cancel classes at reception, online or with the ALL IN APP FREE to download from

4 Class descriptions AEROBICS & TONE A low impact easy-to-follow routine and gentle all over toning exercises AQUA This water-based aerobics brings many benefits to your training schedule. BELLY DANCING/YOGA This is a fusion class combining belly dancing and yoga. The emphasis in the class is on a FUN, effective session suitable for all ages, shapes and sizes. Yoga brings in the elements of flexibility and focus; belly dancing helps tone up with little impact on the joints. Together the two help you develop body confidence, balance, grace and strength while making friends. Class suitable for complete beginners as well as returners to fitness. BLAST AND BURN Transform your physique in this ultimate whole body workout. This tough and demanding class will increase lean muscle while decreasing body fat using weights, bands and your own body weight. Challenge yourself, challenge your body! BODYATTACK Is the sports-inspired workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilisation exercises. BODYBALANCE Is the Yoga, Tai chi, Pilates workout that builds flexibility and strength and leaves you feeling centred and calm. A carefully structured series of stretches, moves and poses to music create a holistic workout. BODYCOMBAT Is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, Boxing, Taekwondo, Tai Chi and Muay Thai. Strike, punch, kick and kata your way through calories to superior cardio fitness. BODYJAM Is the cardio workout where you are free to enjoy the sensation of dance. An addictive fusion of the latest dance moves and hottest new sounds puts the emphasis as much on having fun as breaking a sweat. BODYPUMP Is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. BODYSTEP Is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around it, you ll push fat-burning systems into high gear. BODYVIVE Is the low-impact, whole body group fitness workout that uses VIVE balls, VIVE tubes and body weight to boost fitness and core strength. BRIDAL BOOTCAMP In training for the big day or event? Whether you re the bride to be, part of the bridal party, mother of the bride or a wedding/event guest this circuit style bootcamp class will help you lose weight, feel tighter, tone up and gain confidence all while having fun! CHI GONG A series of 18 gentle moves to benefit health and wellbeing. CARDIO DANCE A mixture of beats and different dance styles to increase your heart rate and improve your fitness all while having fun! This class will have a bit of all things dance and long term benefits to your health and fitness.

5 CIRCUITS An excellent way to improve strength, stamina and mobility. A mix of exercises that target the full body in a fun and challenging way. To keep your training varied and different this is the class for you. You work at your own pace so suitable for all fitness levels. CLIMB UP This class will challenge your fitness, agility, stamina and mental toughness! It is a circuits based class using our climbing wall and uses a variety of muscle groups. You do not have to bring equipment or be a competent climber to attend this class. You will be supervised by climbing instructors and burn calories and fat, build muscle and have fun. CORE CONDITIONING A 30 minute class based and strengthening for Abdominal and core muscles. Strengthening the core will make a massive difference in posture and performance in other forms of training. Good for toning up and increasing core stability. CXWORX CX Worx is a short, sharp workout that will inspire you to the next level of fitness, while strengthening and toning your body. CX Worx really hones in on the torso and sling muscles that connect your upper body to your lower body. It is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. FIT4LIFE Easy circuit class designed specifically for older adults or those returning to fitness. Work at your own pace at each station to help improve fitness, strength, balance and mobility. FITNESS PILATES This class will improve overall body strength with the main emphasis on your core muscles. It will also help to improve posture and mobility. For all fitness levels. INSANITY Expect to work flat out in 3 5 minute blocks with quick recovery times. It s called maximum interval training. It keeps your body working at maximum capacity through your entire workout. You keep pushing your limits so your body has to adapt. Not for the faint hearted! JOG SCOTLAND (BEGINNER, INTERMEDIATE AND MARATHON TRAINING) Group classes delivered by a Jog Scotland Instructor that progressively work to help start/ improve jogging distance and ability. Minimum requirement for Marathon class is to be able to run 10k. JUNIOR BOOTCAMP A 30 minute class designed to improve fitness and strength and have fun. For ages years. LBT Bums, Legs and Tums conditioning classes are a great way to tone and firm up. LINE DANCING An easy-to-follow, fun group dance-based exercise class set to popular country and western music LOWER BODY BLAST A low impact 30 minute class, focusing on the thighs, bum and core. Suitable for all levels, guaranteed to tighten & tone. METAFIT The 30 minute total body workout that sets the metabolism on fire. This class aims to tone up muscles, boost metabolism and burn fat. MIX AND MATCH A variety of exercises rotating between various elements of group fitness including tai chi, aerobics and gentle exercise HIGH INTENSITY TRAINING This 30 minute class will burn a number of calories and gives a blast that will work all the major muscle groups in the body. It will help burn fat, improve fitness and tone muscle all in half an hour!

6 MUMS ON THE RUN Join us and jogscotland s Mums on the run programme, designed for new mums looking to start their fitness again following birth. Meet other new mums and babies as you get out and about together. Running with your baby and buggy is an ideal way to keep active with your baby and combine exercise and parenting. To book tel Please check website/facebook or contact tel for any updates NORDIC WALKING Uses specifically designed poles to enhance your natural walking experience and is a whole body workout. To join Nordic walking you must first attend our Nordic walking training sessions. To register for this or for more details please tel Tricia on or cummingp@ OTAGO A gentle, fun, easy to follow class designed specifically to prevent falls. Focusing on leg muscle strengthening and balance re-training exercises. PILATES Pilates focus on developing strength through the core of the body--the back, abdomen and hips. PILATES ON THE BALL Working using an inflatable Swiss Ball, this class will help improve strength through the core muscles of the body back, abdomen and hips RECREATIONAL CYCLING Join us and Stirling Cycle Hub at these FREE weekly group cycle rides - a perfect way to take in the beautiful Stirling scenery at a leisurely pace. Normally routes cover approximately 10 miles on quiet roads and cycle paths and include a refreshment stop at a café along the way. Sessions are for 16+ years and suitable for anyone with a basic level of cycling ability. Please bring your own bike and helmet. Additional dates may be added. Please check website/facebook for updates. To book your place please call RPM Is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials and interval training. RPM BLAST High-intensity, low impact, indoor cycling workout to burn fat and get fit fast all in 30 minutes SENIOR VELOCITY Indoor cycling class specifically designed for older adults to help improve cardiovascular fitness SH BAM Is the perfect way to shape up and let out your inner star-even if you re dance challenged. Set to a soundtrack of chart topping popular hits. SHOCKFIT ShockFit classes are short intense classes designed using weightlifting, kettlebells, dumbbells, suspension training and body weight exercises combined with excellent coaching to ensure quality and results are achieved. Most ShockFit sessions are held in the strength & conditioning suite at Forthbank performance sport centre. SHOCKFIT CORE Short intense classes combined with excellent coaching providing quality and results SHOCKFIT OUTDOOR Short intense circuits designed to ensure results and using a variety of equipment including kettlebells, dumbells, TRX and much more. If weather permits this class will be held outdoors, if it doesn t then it will be held in Forthbank performance sport centre. SPRINT LES MILLS SPRINT is a 30-minute high-intensity workout, using an indoor bike to achieve fast results. It s a quick and hard style of training that returns rapid results with minimum joint impact. The short duration of the class will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you burn calories for hours after a good workout.

7 STEP AND TONE This class matches both cardio fitness with toning exercises to give you an all over body workout that burns calories and fat at the same time. STIRLING WALKING Find a fun and easy way to get fit, lose weight and meet new friends. Walks start in different locations each week. For details of walks, dates and times please go to /walking. Please check website/facebook or contact Tricia for any updates. SWIM SKILLS AND DRILLS This class combines swimming with muscular endurance to develop strength and core stability. You will develop swimming strokes, burn fat and tone up. You must be able to swim a minimum of 2 lengths and the class will be beginner friendly and suitable for advanced swimmers. TAI CHI A series of slow, controlled movements developing strength, balance and posture TOTAL BODY TONE This class will decrease body fat and increase lean muscle. It will help tone the full body and target those hard to reach areas. VELOCITY An indoor cycling program for developing cardiovascular capacity. VELOCITY BLAST A group cycling class designed to give an intensive and effective calorie burning workout in just 30 minutes. This is the perfect class for you if you are short for time. VELOCITY CIRCUIT A total body workout, which alternates cardio & strength work using spin bikes, mats, benches & weights. WATER WORKS Transform your physique in this ultimate whole body workout. This tough and demanding class will increase lean muscle while decreasing body fat using weights, bands and your own body weight. Challenge yourself, challenge your body! WEIGHT LIFTING Powerlifting squat, deadlift & bench press and weightlifting clean & jerk and snatch are exercises which have benefits for all levels of ability if performed correctly. This class will provide you with an environment to where you can learn proper weight loading, repetition ranges and techniques from qualified coaches and likeminded participants. YOGA Yoga encourages us to concentrate on the body, breath and mind and promote mental and physical wellbeing. By gently stretching, twisting and bending, we improve flexibility in the spine, the joints and muscles of the body. YOGA/HATHA YOGA Yoga classes are an excellent way to improve posture and flexibility. They re suitable for everyone and provide a healthier lifestyle. Hatha Yoga is a slower discipline and a great class to learn the basic poses of Yoga as well as relaxation techniques. ZUMBA Fuses hypnotic Latin rhythms and easy-to- follow moves to create a one of a kind fitness program that will blow you away. Zumba fanatics achieve long-term benefits while experiencing an absolute blast in one exciting class, full of calories burning, body energizing, awe inspiring movements meant to engage and captivate for life. ZUMBA AND TONE This class matches easy to follow dance moves with a combination of all over body toning exercises so you can tone while you dance. VELOCITY LIGHT A fun class to help learn the basics of indoor cycling whilst working at a moderate level. All fitness levels welcome as you control your own pace.

8 FITNESS CLASSES ARE FREE WITH AN ALLIN MEMBERSHIP Fitness class prices Class BeActive PAY AS YOU GO FULL PRICE PAY AS YOU GO ALL IN MEMBERS 45min/60min fitness classes FREE CX Worx FREE ShockFit n/a 5.00 FREE Metafit/Velocity Blast FREE Velocity Light/Fit4Life FREE Gym Academy Bootcamp n/a 3.50 FREE OTAGO n/a 2.00 FREE Jog Scotland FREE Weight Lifting FREE Please see reception for more details on BeActive or visit /beactive NEW MEMBERSHIPS FROM LESS THAN SIGN UP TODAY! the-peak-stirling.org.uk/allin 20 PER PERSON PER MONTH* * 20 per person per month is based on 79 per month group membership for any group of four adults/children terms and conditions apply. Head Office No Borrowmeadow Road STIRLING FK7 7UW 804/FITNESSCLASSGUIDE/ISSUE4 Managed by Active Stirling on behalf of Stirling Council