Classes

Functional Cardiovascular (low-impact )

If you’ve ever wondered how hard your engine can rev, Redline is the class for you. This muscular endurance and cardiovascular based workout is not for the faint-hearted. Be brave though, as quality coaching combined with ‘Myzone’ technology and your indomitable spirit, will get you across the line, both safely and successfully.

• Intensity: 5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Technical Strength / Metabolic Conditioning

Be your own superhero in this primal strength project. Focusing on the ‘Big Three’ - deadlift, squat and shoulder press. Your class will work on both technique and movement quality while positioning you optimally to improve your 3RM. Plus, each session is completed with a metcon finisher.

• Intensity: 3.5/5
• Express Class mep’s : 100
• Ultra Class mep’s : 130

Contender Functional Cardiovascular

Are you a contender or a pretender? A high intensity workout where you get to punch something, whip the battle ropes, get your butt handed to you by the Rogue AirBike, plus bust out your warrior cry. Also, did we mention you get to punch something? Ideal for the first timer or fitness fanatic looking to improve conditioning, endurance and fight skill.

• Intensity: 5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Musculature Endurance / Lean Muscle

Washboard abs. Glutes of steel. Who doesn’t want them? A hardcore kettlebells session, guided by a quality coach, will get you 30 minutes closer. This class will build core strength, forge buns to dream for and shred body fat.

• Intensity: 4/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Gravity Musculature Endurance / Lean Muscle

Just you versus gravity. A simple but far from easy workout where through primal movement patterns, will increase your strength, flexibility, mobility, endurance & core stability using the TRX suspension kit. Perfect for those returning to fitness or those looking to break through a plateau.

• Intensity: 3.5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Everyone wants to look the bomb. This session will have you looking hotter than a nuclear reactor. A back to basics approach to exercise, designed around primal techniques. It includes explosive, plyometric, agility and speed training, making you fit for war.

• Intensity: 4/5
• Express Class mep’s : 120
• Ultra Class mep’s : 140

This efficient workout is extreme crosstraining at its best! Short-burst, high-intensity, calorie torching intervals on the rowers along with functional strength and sculpting stations designed to target and chisel the legs, the core and the arms. (Max 8 per class.)

Hi-energy boxing class that really packs a punch! Increase your fitness, co-ordination and release the fighter within!

A challenging class, both physically and mentally to really improve fitness, coordination and brain power. The instructor choreographs easy step moves to funky songs. Simple options are provided so this class is suitable for all fitness levels.

A class that can utilise a variety of formats from circuits, individual stations, sections, repetition ranges, time ranges and weight ranges to perform a whole body workout designed to deplete energy systems and maximise calorie expenditure. This easy to follow class is suitable to all fitness and experience levels as modifications are provided to suit everyone.

High Intensity Interval Training, not for the faint-hearted!! This class is aimed at real results with a strong focus on strength with barbell, dumbbell, and Kettlebell training. This high intensity circuit training will improve your cardiovascular fitness and muscular strength. Super strong, super fit, a fitness base is recommended.

Fusing the elements of boxing and dance, set to the hottest beats from all decades and with easy-to-follow choreography, Jungle Body Konga®️ is a high intensity workout that will improve cardiovascular fitness whilst sculpting and strengthening the muscles of the body. Fierce and wild, this class is an endorphin overload of high energy and fun.

High Intensity Interval Training: A class designed to incinerate calories! 20 seconds maximal effort, 10 seconds rest, 8 rounds (4 minutes). You do up to 5 Tabatas per class. A tough workout, however it is levelled so is suitable for all fitness levels.

Experience fun exercise in a safe, caring environment. Designed specifically to help children have healthier bodies. Assist with coordination, balance, social skills and self esteem.

A fabulous dance class for kids. Teaching kids the fun way to move to music and includes game-orientated circuit concepts to keep the kids really entertained. They will LOVE IT!!! Two groups: 4-9 years and 9-13 years.

A program that involves easy to follow dance and aerobic movements performed to energetic and exotic rhythms of Latin, international and current beats.

A weights class choreographed to music, using high repetition, low weight through full range of motion to bring about a fantastic strength class.

A fun class based on the principals of boxing. Often using partner work with boxing gloves and pads to teach boxing combinations whilst incorporating cardiovascular drills to bring about a Heart Rate Response.

45 minutes of pure abdominal work, a great way to tone the abs and work towards the elusive 6 pack!

Animal Flow® & Kettlebells is an innovative fitness program that combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement. No matter what your sports or fitness goals are, Animal Flow will improve your mobility, strength, endurance and power. Whether you’re an extreme athlete or just looking to get fit – Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

Suitable for all fitness levels. Incorporates barbells and adjustable weights to tone and condition muscles whilst raising your metabolic rate for rapid fat burning. BodyPump is proven to be the world’s fastest way of getting in shape.

This 30 minute class is jam-packed with a variety of different exercises designed to strengthen and reshape the muscles that make up the core – upper and lower abdominals, obliques, upper and lower back, glutes, hips and shoulders. A strong core is essential for body stability, balance and lower back/lumbar spine support. Combining bodyweight exercises with free weights and a resistance band, CXWORX will also improve the efficiency of the muscular slings/chains – the body’s ability to transfer power from the lower body to the upper body.

This class has it all: freestyle aerobics, basic step moves, hand weights, fitball, muscle conditioning exercises - the variety is endless. Excellent for improving fitness and toning every muscle, easy to follow moves, great fun and suitable for everyone.

Suitable for all fitness levels. Incorporates barbells & adjustable weights to tone and condition muscles whilst raising your metabolic rate for rapid fat burning.

This 30 minute class is jam-packed with a variety of different exercises designed to strengthen and reshape the muscles that make up the core – upper and lower abdominals, obliques, upper and lower back, glutes, hips and shoulders. A strong core is essential for body stability, balance and lower back/ lumbar spine support. Combining bodyweight exercises with free weights and a resistance band, Hardcore will also improve the efficiency of the muscular slings/chains – the body’s ability to transfer power from the lower body to the upper body.

Exclusive to Surge, highly effective form of metabolic training where you will burn fat, build muscle and feel good! Each session has 3 rounds. Each round includes 3 sets of work including 2 resistance, cardio or HIIT and 1 sprint. Suitable for all fitness levels.

A Cardiovascular class choreographed to a musical soundtrack compiled by the instructor to provide an interesting mix of speed work, hill climbs and work intervals.

An indoor cycling program designed to improve your fitness levels and burn body fat. One 45 minute session can burn up to 800 calories. RPM is known as the “Rock concert on wheels” and is suitable for all ages and abilities.

A class with a difference. Start with 45 minutes of cardio then work on your abs and sculpt your midsection to expose the six pack within.

This class brings the experience of outdoor cycling indoors by using resistance to simulate sprints, power attacks and steep hill climbs. The Stages bike has many special features including the ability to change resistance levels quickly, measure and display pedalling speed and power output and recording capabilities so you can track your progress with each workout. We use with Myzone heart rate technology to provide you with live feedback via our Stages Cycle Theatre. You can track and measure performance, compete with friends from all over the world and better yourself each ride.

No matter what meetings run late, no matter how many changes to your schedule, Stages Cycle On Demand brings you more classes, more options and more reasons to never skip a ride again! Classes start on the half-hour, every hour!

A unique class where a mixture of off bike and on bike drills are performed to create an interval session that covers all bases.

Barre is a dynamic and fun class, fusing yoga, pilates and barre conditioning exercises. It incorporates hand weights, mat work, and the barre to tone and sculpt each body part. With a combination of small and large range of movements, isometric exercises and low to medium impact cardio; this is the ultimate class that shapes your entire body.

Suitable for all fitness levels. Strengthens and tones muscles whilst bringing a sense of calm. Uses a combination of Tai Chi, Yoga and Pilates techniques aimed at improving your core strength, flexibility, mobility, coordination and balance. Perfect for anyone wanting to de-stress.

Mat Pilates is a slow, controlled form of exercise with a focus on breath and abdominal connection. In this class you will learn to isolate muscle groups and control movement whilst building muscular strength and flexibility.

Also known as Self-Myofascial Release or Foam Rolling, thi effective class will focus on releasing tension not only in the muscles of the body, but also in the nerves and connective tissue – the fascia. Learn a variety of techniques with the aid of a foam roller to relieve muscle soreness and joint stress. Other benefits include the correcting muscle imbalance and improving range of movement in joints as well as speeding up recovery.

Vinyasa Yoga is a dynamic style of yoga where each posture moves smoothly from one pose to the next, creating a fluid sequence of movements which helps to improve muscular strength, balance, flexibility and mobility. The connection of movement with breathe, along with the guided meditation at the end of the class, also helps to create a clearer and calmer mind.

Slow down your body, mind and soul. In this recovery class we use Yoga Tune Up® therapy balls and myofascial release techniques to roll out and release muscles and the surrounding connective tissue in an effort to calm the nervous system, reduce tension, eliminate pain, increase mobility, and bring balance back to the body. Classes are concentrated to delve deep into specific areas of the body such as core, hips, back, neck and shoulders. These classes are ideal for anyone who wants to rejuvenate their body from stress and pain. Yin Yoga practice is one of the simplest and easiest ways to start to unlock fascia tissue. Yin is a very slow and still style of yoga where poses are done, usually on the mat, with props for extended periods of time. Around three to five minutes per pose. Whether you sit at a desk or are an athlete experiencing fatigue, you’re sure to feel the difference!

The postures and poses encountered in a Yin Yoga class take on more of static approach as apposed to the dynamic movements that you would find in a Vinyasa Yoga class. Each pose is held for 3 – 5 minutes with the aid of Yoga blocks, straps and bolsters and focuses on releasing tension deep within the connective tissue (the fascia) of the body.