KEY TO TIMETABLE INTENSITY LEVELS

1. Beginners. An entry-level workout suitable for those embarking on an exercise programme.

2. All levels of ability. This class allows you to work at your own pace.

3. Intermediate. Suitable for those who are familiar with classes and exercise regularly.

4. Advance. Suitable for those with an excellent standard of fitness. Not for the faint-hearted!

CHIREOGRAPHY LEVELS (Choreography rating does not give you an indication of intensity level)

* Basic choreography. Little or no fancy footwork involved.

** Some choreography. This class incorporates movement which require some co-ordination.

*** Challenging choreography. The combinations taught will require excellent co-ordination.

All classes must be booked at Advanced Reservations on 0208 987 1888. All classes can be booked up to seven days in advance.

Comments or suggestions regarding the Studio Timetable should be directed to our studio Co-ordinator.

Please refer to the members handbook for studio rules.

RIVERSIDE STUDIO CLASS DESCRIPTIONS 2008

Conditioning Classes
The Conditioning classes are suitable for exercisers of all levels, with the emphasis on technique and toning rather than intensity.  These classes often include light hand weights, resistance bands/tubes or body bars to increase intensity or effect.

Deep Muscle Conditioning/ Total Body Conditioning / Body Sculpting
A low impact conditioning workout that is designed to tone and strengthen specific muscle groups.  The body bars and resistance bands are utilised in some total body conditioning classes to gain the maximum conditioning effect.

Absolute Abdominals / Absolute Abdominals & Back /Abs & Back
A session of intense abdominal exercise designed to work towards a flatter stomach.  The importance of the abdominals in supporting the skeletal system is well documented; this class will help develop that support and general posture control.

Early Morning Workouts / AM Workout
These workouts combine both the principals of Aerobic and Circuit training to leave you rejuvenated for the day ahead.  This session is varied in content, sometime utilising the studio, cycles or steps to offer a variety of class options throughout the week.

Hi/Lo /  Aerobics
A combination of high and low impact moves to gain optimum training.  The impact and intensity of the session is varied and low impact alternatives are always available from the high impact moves.

Dance Hi /Lo
A combination of high and low impact moves to gain optimum training. The impact and intensity of the session is varied and low impact alternatives are always available from traditional high impact moves.

Step
 A high, low or mixed impact workout using a step platform with the options of varied heights.  A continuous "stepping" motion has optimum training results with the workout being high intensity but low on stress to the joints.

BODYPUMP
45 - 60 minute non-impact resistance pre-choreographed free-weights training programme using barbells and adjustable weights, which combines high-repetition weight training with aerobic conditioning. It tones and conditions each muscle group and can help to lose weight and ultimately change your body shape. All fitness levels welcome.

BODYCOMBAT
Body combat is a 60 minute pre-choreographed class which combines powerhouse moves and stances developed from a range of self defense disciplines including Karate, Kick boxing, Tai Chi and Tae Kwando, into a 'take-no prisoners', adrenaline-pumping routine.  It is broken down into 10 different routines, which last an hour.
Empowering, athletic workout that will have you "fighting fit" in record time.

Urban Rebounding
A challenging cardio-vascular calorie burning workout that is performed entirely on a unique, high quality, spring enhanced mini trampoline with a non-slip surface.  Using the UR creates an increase in G Force and each and every cell in the body feels this increase and becomes stronger.  UR has been proved to stimulate metabolism, burn calories and is 68% more effective than jogging making all round fitness really fun

Cycle
A journey into the world of group cycling let the instructor take you on a programme of cycling exercises that are guaranteed to obtain maximum results.

Activio Cycle
Take your cycle classes to the next level whilst ensuring each area of your training is effective and fun. Our Activio Cycle classes will use your heart rate to not only track where you are and ensure you are working in the correct training zones but to also show you immediately if your effort level needs to be adjusted really focusing on your individual needs whilst giving you that great group training experience.

Jazz Dance
Take part in a dance class using Jazz and Modern choreography to a formal  routine

Ballet Conditioning
A fusion of traditional Ballet moves with strength and conditioning exercises.

Stretch
Help promote flexibility strength and relaxation. (All levels)

Circuit
A combination of cardio and strength training stations.  All levels welcome.  This class allows the participants to work to their own personal level.

Boxing Circuit
Combining the two traditions of Boxing and Circuit training, this is the ultimate in physical training.  Techniques of boxing include bag work and foot and arm combinations to offer an intensive training programme.

Core Stability
A session focused on muscular strength, proper body alignment and balance, developing all abdominal and core muscles with the aid of a fit ball.

Lotte Berk Conditioning
An effective conditioning workout based on modern Ballet and orthopedic movement and posture by Lotte Berk.

Yoga
Various levels of Yoga are available to improve posture, flexibility, strength and stamina together with a sense of well being and calmness.

Shadow Yoga
The Shadow School is based upon the ancient Hatha Yogic texts, which state that all fixed forms should be designed to develop the practice of freestyle, this is a necessary step in the cultivation of longevity and enlightenment.

Pregnancy Yoga
Helps to improve flexibility and strength as well as promoting a calm and relaxed state of mind enabling you to enjoy pregnancy.

Pre Natal Workout
A class which provides modified exercises during pregnancy.  All levels welcome.

Post Natal Workout
A class specifically designed to help new Mothers regain pre-pregnancy fitness.  Please only attend after 6/10 week check has been passed.

Fusion Pilates
Fusion Pilates is Pilates matwork exercises combined with intrinsic bodywork using equipment.

Pilates
Is a refreshing mind-body workout, which develops a strong core or centre of the body.  This class increases flexibility, agility, builds strength and is a safe yet challenging workout.

Method Putkisto
A deep stretching, deep strengthening and deep breathing technique designed to achieve optimum muscular balance and good posture.  The method highlights the fact that muscle tightness, shortness and weakness can very often be the primary cause of problems with fitness.  By using the method you will develop techniques that will allow you to realign and strengthen your body as well as increase your flexibility.  It concentrates on stretching and strengthening the main postural muscles, including hamstrings, quadriceps, gluteal and pectoral muscles.

It is suitable for people of any fitness level and any age.  It can be particularly helpful for improving spinal mobility, particularly in the neck and lower back regions and has been found to be extremely beneficial for people  who play (or have played in the past) a lot of football, rugby or golf.  

Aqua
Using the water’s natural resistance the muscles are toned whilst stamina is developed; the waters' buoyancy offers support for a stress free workout.

Hydro-Tone Aqua
Is a unique aquatic exercise system which amplifies the natural resistance of water to movement through it.  Hydro-Tone is a total body exercise programme which effectively works all major muscle groups through the use of hand held Hydro-Bells and Hydro-Boots.

Technique Courses
Allows the participants to orientate themselves with a specific class technique.  These courses are run intermittently and are advertised on the studio notice boards.

Courses
*All courses below are chargeable. Please contact reservations or the fitness room for further information on prices.  These courses are bookable in advance and may be subject to change.

*Adult Ballet Course
This course offers you the opportunity of brushing up your ballet skills.  All classes are book able in advance please contact advanced reservations on 0208 987 1888.

* Ballroom Dancing Course
Anton Du Beke, Ballroom dancing professional from ITV’s Strictly Come Dancing will take beginners and intermediate levels through the different disciplines of the art of Ballroom.  This course is a ten week chargeable course. Please book at Reservations

All classes are bookable in advance. Please contact the Studio Coordinator for further information.

Gym Floor Based Classes

Power Walk
A 45 min outdoor power walk.  This workout is a good low impact alternative to running.  All levels welcome.

The Treadmill Classes and X Train Classes

Treadmill/X Train Ignite - A steady cardiovascular based class focusing on the use of low impact Treadmill/X Trainer exercise to improve your fitness levels (no jogging or running) and lasting for 30 minutes at an Introductory level

Treadmill/X Train Glow - Turning up the heat a little with a slightly more intense session lasting for 30 minutes and specifically aimed at your cardiovascular fitness. You'll use the Treadmill/X Trainers in a group set up involving  jogging in the Treadmill selection and in some sessions toning exercises

Treadmill/X Train Burn - Our highest temperature class with some intense training styles focused on your cardiovascular fitness and including some toning and endurance exercises in some classes. The majority is performed at jogging and running speeds but may involve some high level sprints.

Power Plate
A new evolution in training, our 20 minute Power Plate classes will ensure you are getting the most out of your training regime and are a great addition to your normal fitness programmes. Use them with static exercise or make them dynamic but at every stage functional in helping your get the most out of your training. Our Power Plates harness vibration technology for your warm up and work out or to help with massage and stretch at the end of a hard session.

For treadmill, X-trainer and Power Plate

Treadmill Ignite (Beg class, no running or jogging only walking)
Treadmill Glow (Int class, some light jogging and walking)
Treadmill Burn (Adv class, mostly jogging and running)

X Train Ignite
X Train Glow
X Train Burn

All X Train as above focusing on the increased level of intensity as the classes progress in level

Power Plate - Beg
Power Plate - Int
Power Plate - Adv