1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear

Muay Thai is a form of kickboxing that originated in Thailand and has long been the country's national sport. Considered a highly aggressive form of self-defense inside the ring, Muay Thai can also be of value as a form of intense exercise.

Class Size

8 - 12

1. Offers Strength Training
2. Improves Flexibility
3. Relieves Stress
4. Inculcates Proper Breathing
5. Gives you cardiovascular benefits
6. Can lose up to 450 calories

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

Bring your dancing feet, gyrating hips, and a desire to move like you’re in a Miami discotheque.

Zumba sessions combine Latin music with popular Latin dances such as salsa, mambo, merengue, and samba. Don’t worry if you’re not a Latin ballroom trophy holder. Just keep kicking your legs and swaying your arms.

Unlike a traditional aerobics class, you don’t have to worry about stepping or clapping in perfect time. Zumba movements are more free flowing. After a Zumba class, you’ll feel less like you marched in a boot camp drill and more like you let yourself go at a party.

Class Size

8 - 12

1. Weight Loss
This extremely fun workout incorporates a lot of routines that will improve your cardiovascular system, which is extremely helpful in your fight to lose that unwanted weight.
Also, the average person will burn around 600 to 1000 calories in a Zumba class.

2.Body Toning
Another fabulous benefit of this type of workout is the fact that by practicing it, you’ll be able to tone your entire body in no time.
Because during a Zumba class, you are supposed to move your body to the rhythm of the music, your muscles will be engaged to make some specific moves like squats and twists, thus allowing you to tone your entire body without even realizing it.

3. You will make new friends
By attending a Zumba class, you’ll be able to meet and interact with interesting and fun people.
You could go to this type of workout for at least two or three times per week and you’ll get to socialize and make a lot of new friends among your Zumba classmates.
In my opinion, Zumba is the perfect workout for anyone who wants to connect to other people, no matter how shy or outgoing you might be.

4.It’s Upbeat and Fun
Unlike the regular type of exercises most people do, Zumba combats boredom by making exercise upbeat and fun.If you like music, you’ll surely enjoy this type of workout and you’ll surely love the upbeat and energetic atmosphere in your Zumba class.
You won’t even know when all that time has passed!

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

Our Freestyle Group Training (FGT) is a combination of three-dimensional training movements that will challenge your muscles to move you in the way nature intended. Each of the challenging FGT classes are designed to help you reach your goals, whilst improving your everyday movement ability.

Class Size

8 - 12

Fat Loss through Increased Metabolic Rate-

Intense exercise raises our metabolic rate to about 15 times the basal metabolic rate, or BMR. The Tabata method puts short-lived but acute stress on the body. When these intense exercises occur on a regular basis, the body increases its BMR to handle the new demands put on it. Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the fat that your body burns even when you are not exerting yourself.

Muscle Tissue Retention-

Dieting as a means to weight loss often causes loss of muscle tissue. The Tabata method of HIIT places stress on muscle tissue, which tells your body that more muscle tissue is needed. As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.

Anaerobic and Aerobic Capacity Increase-

The body’s aerobic capacity, also called its maximum oxygen uptake, is the greatest amount of oxygen it consumes when strenuously exercising. Anaerobic capacity is the maximum amount of energy that can be produced by the body in the absence of oxygen. This anaerobic energy is produced by burning carbohydrates when there is insufficient oxygen in the bloodstream to produce the required energy aerobically.

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear

It moves quickly: Power Yoga is definitely an intense workout that will make you sweat. A traditional Ashtanga practice follows the same series of poses and makes you hold each for five breaths before moving through a Vinyasa. Power Yoga classes move with an even faster rhythm.

Class Size

8 - 12

1. Calorie burning
2. Increases stamina, strength, flexibility and tone
3. Promotes blood circulation and boosts the immune system
4. Alleviates stress and tension
5. Eliminates toxins through sweat

What to Carry/ Wear

• Women can wear breathable form-fitting tops (cotton or linen preferably) and yoga pants (capris/full length or shorts)
• Men can wear well fitted t-shirts tanks track pants or shorts
• Choose fabrics that soak up sweat from your skin and allow your skin to breathe
• Carry a water bottle
• Towel
• Yoga mats are provided at the studio (but if you like you can bring your own mat)

A spin class (RPM) is a high intensity cycling workout that generally takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals.

Spin classes last for around 45-60 minutes; participants can expect to leave sweaty and with heavy legs.

Nearly all classes will be led by an instructor who calls out intervals (when to pedal hard and when to slow it down) – and this person has a huge effect on the class.

The handy thing about spin classes is that they allow riders of all abilities to push themselves as much as they like, in the same place. So an Olympic champion can train alongside a complete novice without either placing any impact on the other’s training.

Spin bikes have resistance dials – so a stronger cyclist can turn their dial right up to the max, whilst a beginner may want to be a bit more restrained. No one gets dropped and no one gets frustrated.

Class Size

8 - 12

Works your core muscles- While it is already known that cycling will work the leg muscles, your abdominal area will also get a workout.Spinning, unlike riding a bike on the road, will keep your upper body working along with your lower body. Known as a rhythm release, moving side to side on a slightly bent form will work the entire abdominal area. You will notice the impact on your core muscles over time.

Defines your legs-Another great reason why you should spin is because the activity uses your entire leg muscles. As you continue to spin regularly, you will notice that your calves, thighs, and hamstrings begin to shape up. You can say goodbye to those jiggly thighs, and say hello to toned leg muscles.

Friendly on the joints -Many gym-goers stop using the elliptical, treadmill, and stair-stepper machines because of the traumatic impact that they have caused on the feet and/or knees. Cycling keeps the pressure off your joints, so you are able to work hard without worrying about painful joints. People suffering from arthritis may also find spinning beneficial, as well as those who are recovering from an injury. It is important to note that the saddle height must be appropriately set to ensure zero discomfort on your knees to prevent strain.

Torches the calories- Indoor cycling can help a lot in weight loss. Completing three sessions of exercise in a week will allow many individuals to lose weight and tone up. In fact, you can burn as much as 500 calories or more in an hour of spinning.

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. In the context of body building, functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back.

Class Size

8 - 12

1. Increases the ease of everyday life:
By improving the overall function of your body, boosting muscle strength and endurance, and developing muscle and body stability everyday activities can be completed with more ease. Compared to conventional training, the benefits of functional fitness tend to out-weigh everything else because it’s actually targeting the movements we are doing every day.

2. Greater Muscle Memory:
By performing regular functional fitness exercises, you’re not just building muscle and core strength but actually exercising the brain too - effectively boosting your brain’s memory.

3. Low Impact:
Because functional training implements exercises that are low impact, it’s a great starting point for anyone at any fitness level to try. For newbies starting out with a different workout or fitness style, it can be really hard knowing what is going to work best for your needs, but functional training will help to improve all your physical abilities without causing stress to your body and joints.

4. Increases flexibility and coordination

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear

Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. In the context of body building, functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back.

Class Size

8 - 12

1. Increases the ease of everyday life:
By improving the overall function of your body, boosting muscle strength and endurance, and developing muscle and body stability everyday activities can be completed with more ease. Compared to conventional training, the benefits of functional fitness tend to out-weigh everything else because it’s actually targeting the movements we are doing every day.

2. Greater Muscle Memory:
By performing regular functional fitness exercises, you’re not just building muscle and core strength but actually exercising the brain too - effectively boosting your brain’s memory.

3. Low Impact:
Because functional training implements exercises that are low impact, it’s a great starting point for anyone at any fitness level to try. For newbies starting out with a different workout or fitness style, it can be really hard knowing what is going to work best for your needs, but functional training will help to improve all your physical abilities without causing stress to your body and joints.

4. Increases flexibility and coordination

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

Bring your dancing feet, gyrating hips, and a desire to move like you’re in a Miami discotheque.

Zumba sessions combine Latin music with popular Latin dances such as salsa, mambo, merengue, and samba. Don’t worry if you’re not a Latin ballroom trophy holder. Just keep kicking your legs and swaying your arms.

Unlike a traditional aerobics class, you don’t have to worry about stepping or clapping in perfect time. Zumba movements are more free flowing. After a Zumba class, you’ll feel less like you marched in a boot camp drill and more like you let yourself go at a party.

Class Size

8 - 12

1. Weight Loss
This extremely fun workout incorporates a lot of routines that will improve your cardiovascular system, which is extremely helpful in your fight to lose that unwanted weight.
Also, the average person will burn around 600 to 1000 calories in a Zumba class.

2.Body Toning
Another fabulous benefit of this type of workout is the fact that by practicing it, you’ll be able to tone your entire body in no time.
Because during a Zumba class, you are supposed to move your body to the rhythm of the music, your muscles will be engaged to make some specific moves like squats and twists, thus allowing you to tone your entire body without even realizing it.

3. You will make new friends
By attending a Zumba class, you’ll be able to meet and interact with interesting and fun people.
You could go to this type of workout for at least two or three times per week and you’ll get to socialize and make a lot of new friends among your Zumba classmates.
In my opinion, Zumba is the perfect workout for anyone who wants to connect to other people, no matter how shy or outgoing you might be.

4.It’s Upbeat and Fun
Unlike the regular type of exercises most people do, Zumba combats boredom by making exercise upbeat and fun.If you like music, you’ll surely enjoy this type of workout and you’ll surely love the upbeat and energetic atmosphere in your Zumba class.
You won’t even know when all that time has passed!

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

HIIT is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests.

Class Size

8 - 12

Fat Loss through Increased Metabolic Rate-

Intense exercise raises our metabolic rate to about 15 times the basal metabolic rate, or BMR. The Tabata method puts short-lived but acute stress on the body. When these intense exercises occur on a regular basis, the body increases its BMR to handle the new demands put on it. Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the fat that your body burns even when you are not exerting yourself.

Muscle Tissue Retention-

Dieting as a means to weight loss often causes loss of muscle tissue. The Tabata method of HIIT places stress on muscle tissue, which tells your body that more muscle tissue is needed. As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.

Anaerobic and Aerobic Capacity Increase-

The body’s aerobic capacity, also called its maximum oxygen uptake, is the greatest amount of oxygen it consumes when strenuously exercising. Anaerobic capacity is the maximum amount of energy that can be produced by the body in the absence of oxygen. This anaerobic energy is produced by burning carbohydrates when there is insufficient oxygen in the bloodstream to produce the required energy aerobically.

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear

"CrossFit is a core strength and conditioning programme based on functional movements which reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

Does CrossFit work you down to the bone? Well, yes. But it also helps you reform your fitness levels remarkably. If you're planning to sign up for CrossFit, get ready to push yourself instead of slowing down.

Crossfit is perfect for individuals who love a challenge, get bored by traditional routines, and enjoy learning new skills and want to look good, feel great and take pride in their health and fitness.

"

Class Size

8 - 12

Fat Loss through Increased Metabolic Rate-

Intense exercise raises our metabolic rate to about 15 times the basal metabolic rate, or BMR. The Tabata method puts short-lived but acute stress on the body. When these intense exercises occur on a regular basis, the body increases its BMR to handle the new demands put on it. Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the fat that your body burns even when you are not exerting yourself.

Muscle Tissue Retention-

Dieting as a means to weight loss often causes loss of muscle tissue. The Tabata method of HIIT places stress on muscle tissue, which tells your body that more muscle tissue is needed. As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.

Anaerobic and Aerobic Capacity Increase-

The body’s aerobic capacity, also called its maximum oxygen uptake, is the greatest amount of oxygen it consumes when strenuously exercising. Anaerobic capacity is the maximum amount of energy that can be produced by the body in the absence of oxygen. This anaerobic energy is produced by burning carbohydrates when there is insufficient oxygen in the bloodstream to produce the required energy aerobically.

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

A spin class (RPM) is a high intensity cycling workout that generally takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals.

Spin classes last for around 45-60 minutes; participants can expect to leave sweaty and with heavy legs.

Nearly all classes will be led by an instructor who calls out intervals (when to pedal hard and when to slow it down) – and this person has a huge effect on the class.

The handy thing about spin classes is that they allow riders of all abilities to push themselves as much as they like, in the same place. So an Olympic champion can train alongside a complete novice without either placing any impact on the other’s training.

Spin bikes have resistance dials – so a stronger cyclist can turn their dial right up to the max, whilst a beginner may want to be a bit more restrained. No one gets dropped and no one gets frustrated.

Class Size

8 - 12

"Works your core muscles- While it is already known that cycling will work the leg muscles, your abdominal area will also get a workout.Spinning, unlike riding a bike on the road, will keep your upper body working along with your lower body. Known as a rhythm release, moving side to side on a slightly bent form will work the entire abdominal area. You will notice the impact on your core muscles over time.

Defines your legs-Another great reason why you should spin is because the activity uses your entire leg muscles. As you continue to spin regularly, you will notice that your calves, thighs, and hamstrings begin to shape up. You can say goodbye to those jiggly thighs, and say hello to toned leg muscles.

Friendly on the joints -Many gym-goers stop using the elliptical, treadmill, and stair-stepper machines because of the traumatic impact that they have caused on the feet and/or knees. Cycling keeps the pressure off your joints, so you are able to work hard without worrying about painful joints. People suffering from arthritis may also find spinning beneficial, as well as those who are recovering from an injury. It is important to note that the saddle height must be appropriately set to ensure zero discomfort on your knees to prevent strain.

Torches the calories- Indoor cycling can help a lot in weight loss. Completing three sessions of exercise in a week will allow many individuals to lose weight and tone up. In fact, you can burn as much as 500 calories or more in an hour of spinning."

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

It moves quickly: Power Yoga is definitely an intense workout that will make you sweat. A traditional Ashtanga practice follows the same series of poses and makes you hold each for five breaths before moving through a Vinyasa. Power Yoga classes move with an even faster rhythm.

Class Size

8 - 12

1. Calorie burning
2. Increases stamina, strength, flexibility and tone
3. Promotes blood circulation and boosts the immune system
4. Alleviates stress and tension
5. Eliminates toxins through sweat

What to Carry/ Wear

• Women can wear breathable form-fitting tops (cotton or linen preferably) and yoga pants (capris/full length or shorts)
• Men can wear well fitted t-shirts tanks track pants or shorts
• Choose fabrics that soak up sweat from your skin and allow your skin to breathe
• Carry a water bottle
• Towel
• Yoga mats are provided at the studio (but if you like you can bring your own mat)

Aerobic training can be considered any physical activity that has the ability to elevate your heart rate to it's target heart rate and maintain that level for a minimum of 20 consecutive minutes.

Achieving an "aerobic effect" can be defined as participating in a physical activity that elevates your heart rate to your target heart rate and maintains that level for a minimum of 20 consecutive minutes.

Class Size

8 - 12

1. Better cardiac function: The heart gets more blood per beat. That means that the heart rate is reduced in times of relaxation and during the exercise.

2. Weight loss: During exercise the body burns fat and as a result the total body fat is reduced.

3. Improving mental health: Regular exercise releases the endorphins, the natural painkillers of the body, which among other things reduces stress, anxiety

What to Carry/ Wear

• Come dressed in comfortable fitness attire that's easy to move in and can handle sweat
• Carry a water bottle
• Towel
• Comfortable shoes (Running shoes/dance sneakers/cross trainers)

1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear

1 hour open gym session. A Floor Trainer would be available but would not be providing personalized coaching.

What to Carry/ Wear