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

What to Carry/ Wear

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)

Calisthenics is a form of exercise consisting of a variety of gross motor movements—running, standing, grasping, pushing, etc.—often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one's bodyweight for resistance.

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

Core exercise is any exercise that works any part of your trunk to your pelvic region. Core exercises are about more than just strengthening your abdominal muscles; they also strengthen your hips, back and all muscles in the midsection of the body. The core is your center of gravity and where all body movements begin.

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)

A Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

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)

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

What to Carry/ Wear

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)

Bollywood classes are conducted in order to train participants to popular bollywood numbers. Unlike a Zumba class, steps are taught and rehearsed to gain skill

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

High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue

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)

A Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

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

Crunches have been the mainstay of ab workouts for decades. They target the rectus abdominis, the six-pack muscle that runs along the front of the torso. Building this muscle is one part of developing your core muscles for stability and performance. Crunches can be part of a core strength workout or a total body workout.

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