Circuit: GeneralHigh Intensity class using hydraulic, cardio & pin loaded equipment.

Circuit: GentleLow intensity for those unaccustomed to exercise, cardiac patients or recovering from injury or illness.

Lite Pace CircuitAn easy does it circuit designed for beginners, seniors, pregnant ladies. No running or jumping.

Mid Pace CircuitA moderate intensity circuit with plenty of options to work at own pace. Options to do low or high impact given.

Lite Freestyle CircuitA class incorporating easy to follow aerobic exercises and light weight training in the aerobics room. Designed for beginners, seniors, pregnant ladies. No running or jumping. This circuit is designed by the instructor, using equipment to create cardio stations. No dedicated circuit machinery/equipment. The class is held in the aerobic room.

High Intensity Cycling

Aqua Mind/Body

StrengthLow Impact

aquacircuit

LegendGuideline only - classes may vary

Aqua RehabDesigned for M.S, stroke, Parkinson’s, Arthritic, back, hip and knee injury.

Gentle AquaDesigned for seniors. Beneficial for those with blood pressure, arthritis, joint problems or injury rehabilitation.

SeniorsA mix of cardio vascular work with resistance training. Designed for the more active senior. The next step up from gentle aqua.

PowerA high-energy workout for overall fitness and toning guaranteed to increase the heart rate.

IntervalCombines intervals of high intensity work with resistance work to elevate the heart rate.

ComboCombines benefits of both cardio & resistance using weights.

Deep WaterCardio-vascular toning work out using the resistance of the water and no impact on the joints. Buoyancy belts are provided. We recommend you wear sunglasses and a hat - as these classes are held outdoors.

Deep AthleticAn intense cardio workout in the water for the advanced Deep Water participant. No weights will be used - all cardio work.

Sutherland Leisure Centre T 8536 9777Engadine Leisure Centre T 9548 4200Caringbah Leisure Centre T 9525 6777Menai Indoor Sports Centre T 9532 0444

group fitnessCLASS DESCRIPTIONS

Tai ChiSun Style Tai Chi was chosen by a panel of medical experts because it has many backward & forward movements to improve mobility. It also contains Qigong (breathing) movements which helps with breathing and improves relaxation.

PilatesPilates enhances postural alignment, coordination, strength and flexibility. Suitable for young, old, physically active and even sedentary participants. Participants with existing or previous back injuries should bring a doctor’s letter of clearance to participate. These classes are not recommended during pregnancy or for individuals with injuries, particularly back or neck pain.

MetafitA 30min HIIT style work out to boost your metabolism and get you to peak fitness quickly. For structured periods of maximum effort you will perform a combination of body weight strength, plyometrics and core exercises which will challenge you both physically and mentally. A high level of fitness is required for this class.

MetaPWRA 30min HIIT class using explosive strength and speed to develop power utilising equipment. It requires good technique, and is an intense workout using weights and body weight. Class is structured with similar timing and rest periods to Metafit. Not recommended for beginners.

BoxingA combination of boxing moves using boxing bags and focus mitts. Includes contact with a partner. Cardiobox: A great cross training boxing workout that also focuses on cardio fitness. Class will include high energy fitness drills.

FXHigh intensity, back to basics circuit style class. Targeting those seeking greater levels of conditioning FX is centred around the Synrgy 360. This challenging, high intensity work out will improve cardiovascular endurance, strength and power through a variety of simple, effective, functional activities. A high level of fitness is required for this class.

les mills Pre-choreographed freestyle

Body AttackHigh intensity/high impact sports inspired cardio workout with simple athletic moves (low impact options offered).

Body BalanceBodyBalance is a Yoga based class- with a mix of Yoga, Tai Chi, Stretching and Pilates. Improves strength, flexibility, range of motion of joints and overall wellbeing. We recommend that you attend Body Balance Technique before your first class.

Body CombatMixture of Karate, Boxing and Tai Chi. High intensity. (NON CONTACT)

Body PumpPre-choreographed weight training to music. Designed to give your body a complete workout using barbells.No running or jumping. Masters Pump: Modifications given for senior exercisers and beginners. We recommend that you attend Pump Technique before your first pump class.

Body StepStep class giving great fat burning intensity with athletic options. Moderate to high intensity.

RPM45-minute indoor cycling class based on outdoor riding. Ride to inspirational music over the equivalent of 20-25 km of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed.

Spin: FreestyleStationary cycle workout incorporating high cardiovascular demands with intense lower body conditioning. You will be taken on a journey with ever changing terrain and scenery. No co-ordination is required.

Spin: GentleAn introductory cycle class designed for beginners. A cardiovascular session with no impact, requiring no co-ordination. Emphasis on bike set-up and technique.

Rhythm FitA fun freestyle dance workout incorporating many styles and rhythms to motivating, upbeat music. Intensity level moderate to hard with a mix of low and mid impact moves that can be modified to all levels.

YogaBased on the principles of Hatha Yoga - concentrates on aligning your breath with your movement. Yoga enhances your overall flexibility and muscle tone as well as strengthening your core.

Fitball LightA conditioning and strengthening full body workout using Fitballs. Designed for beginners and seniors.

Outdoor Group TrainingIntense athletic outdoor group training. No music is used in this class. Outdoor equipment including tyres, sand bags, ropes, skipping ropes and agility ladders will be used.

Power HourAn intense athletic-style workout for advanced fitness levels. The class may include a short 10 min outdoor component.

TRXTRX training can be used to improve strength, balance, flexibility and core stability simultaneously. Originally developed by the US Navy SEALs, TRX Training uses tools and movements that challenge the entire body in every plane of motion.