Roko Portsmouth
group exercise timetable
June 2017
MONDAY
0645-0715
0715-0745
0915-1030 √
0930-1030
0930-1030
0945-1030 √
1035-1135
1045-1125
1300-1330
1700-1815
1745-1815
1800-1830 √
1830-1915 √
1830-1930
1830-1930
1830-1900
1930-2015
1930-2030
WEDNESDAY
GRIT STRENGTH
STRETCH-X
BODYPUMP (inc set-up)
BODYATTACK
AQUA WORKOUT
CYCLonE GROUP CYCLING
BODYBALANCE
OVER 50s AEROBICS
BODY-X
BODYPUMP (inc set-up)
GRIT PLYO
CYCLonE GROUP CYCLING
CYCLonE GROUP CYCLING
CIRCUITS
BODYBALANCE
CIRC-X
BODYSTEP (45 MINS)
ZUMBA (£)
All
All
All
All
Beg/Int
Int
All
50+
All
All
All
Beg/Int
All
All
All
All
All
All
2
gym
2
1
Pool
Spin
1
2
gym
2
1
Spin
Spin
2
1
gym
1
2
Nicola
Gym team
Liam
Kerry
Darin
Antony
Kerry
Loretta
Gym team
Louise
Lou
Darin
Louise
Liam
Jackie
Gym team
Kerry
Alison
BODYPUMP
CIRC-X
PILATES
AQUA WORKOUT
BODYPUMP (inc set-up)
CYCLonE GROUP CYCLING
Tai Chi
BODYATTACK EXPRESS
BODYJAM
GRIT STRENGTH
GRIT CARDIO
BODYCOMBAT
PILATES
CYCLonE GROUP CYCLING
CIRC-X
ASHTANGA YOGA
All
All
All
All
All
Int
All
Beg/Int
All
All
All
All
All
All
All
All
2
gym
1
Pool
2
Spin
1
2
1
2
2
1
2
Spin
gym
2
Liam
Gym team
Mark
Mark
Ali
Antony
Andrew
Ali
Bev
Cheryl
Cheryl
Bev
Jacqui
Cheryl
Gym team
Lucy
TUESDAY
0645-0745
0645-0715
0700-0800
0930-1015
0915-1030 √
0930-1015 √
1030-1130
1030-1115
1700-1800
1715-1745 √
1750-1820 √
1800-1900
1830-1930
1840-1910 √
1900-1930
1930-2030
0645-0715 √
0645-0715 √
0715-0730
0915-1030 √
0930-1030
1035-1135
1045-1130
1230-1300
1800-1830
1800-1845
1800-1840 √
1845-1915
1845-1930
1845-1930
2000-2130
GRIT STRENGTH
CYCLonE GROUP CYCLING
ABS BLAST
BODYPUMP (inc set-up)
BODYJAM
BODYBALANCE
OVER 50’S
CIRC-X
GRIT PLYO (trial)
CIRCUITS
CYCLonE GROUP CYCLING
CIRC-X
BODYATTACK (45 mins)
BODYPUMP 45 (inc set up)
KRAV MAGA (£)
FRIDAY
All
2
All
Spin
All
1
All
2
Beg/Int 1
All
1
50+
2
All
gym
All
All
2
All
Spin
All
gym
All
1
All
2
All
2
Lou
Amy
Amy
Louise
Bev
Jackie
Bev
Gym team
Stu
Antony
Darin
Gym team
Lou
Stu
Darren
THURSDAY
0645-0715 √
0715-0745
0930-1000 √
0930-1030
0930-1030 √
0945-1015
1000-1030
1030-1115
1030-1130
1745-1900 √
1900-1945 √
1900-1930
1915-2000
1915-2015
GRIT CARDIO
STRETCH-X
CYCLonE GROUP CYCLING
TAI CHI
BODYCOMBAT
MUM & BABY AQUA (£)
BODY-X
ANTE NATAL AQUA (£)
TAI CHI
BODYPUMP (inc set-up)
CYCLonE GROUP CYCLING
GRIT PLYO
AQUA WORKOUT
BODYBALANCE
All
2
All
gym
Beg/Int Spin
Beg
2
All
1
P/N
Pool
All
gym
Preg Pool
Int/Adv 2
All
2
Int
Spin
All
2
All
Pool
All
1
√ Indicates class may be booked (see notes below)
£ Indicates that there is an additional charge for this class
Stu
Gym team
Darin
Andrew
Bev
Julie
Gym team
Julie
Andrew
Michelle
Ali
Stu
Nadia
Pat
0645-0715 √
0645-0715 √
0715-0730
0930-1030
0915-1030 √
0930-1030
0930-1015 √
1035-1135
1045-1115
1300-1330
1730-1830
1800-1830
1815-1930
1830-2000 £
GRIT STRENGTH
CYCLonE GROUP CYCLING
ABS BLAST
AQUA WORKOUT
BODYPUMP (inc set-up)
BODYSTEP
CYCLonE GROUP CYCLING
BODYBALANCE
OVER 50s CONDITIONING
STRENGTH-X
BODYCOMBAT
PLYO-X
BODYPUMP (inc set-up)
Kokoro Karate (£)
All
2
Beg/Int Spin
All
1
All
Pool
All
2
All
1
All
Spin
All
1
50+
2
All
gym
All
1
All
gym
Beg/Int 2
All
1
Stu
Amy
Amy
Alison
Karen
Kerry
Ali
Karen
Loretta
Gym team
Bev
Gym team
Jennifer
Keith
0745-0900
0830-0915 √
0830-0930
0815-0930
0900-0930 √
0930-1030 √
0930-1030
0930-1030
1030-1130
1030-1130
1130-1200
BODYPUMP (inc SET UP)
CYCLonE GROUP CYCLING
BODYCOMBAT
GYM FLOOR BOOTCAMP
GRIT CARDIO
CYCLoneE GROUP CYCLING
BODYSTEP
BODYJAM
VINYASA FLOW YOGA
BODYBALANCE
WW-X
All
All
All
All
All
All
All
All
All
All
2
3
1
gym
2
3
2
1
2
1
gym
Lou
Darin
Bev
Tony/Rob
Lou
Antony
Kerry
Bev
Lucy
Jackie
Gym team
0900-1000
0930-1030
1030-1100
1000-1100
1000-1045
1100-1130 √
1715-1745
1700-1800
1800-1900
BOXING FITNESS (£)
CIRCUITS
WW-X
KOKORO KARATE (£
AQUA WORKOUT
CYCLonE GROUP CYCLING
GRIT PLYO
BODYATTACK
BODYPUMP (inc set up)
All
All
All
All
Beg/Int
All
All
Int
Beg/Int
1
2
gym
1
Pool
Spin
2
1
2
Keith
Liam
Gym team
Keith
Nadia
Nadia
Cheryl
Kerry
Ali
SATURDAY
SUNDAY
Int
AQUA - A fun water based workout to music within the
pool. Non swimmers welcome and ideal for those in the
early stages of pregnancy or with joint problems.
BODYATTACK - A high-intensity group exercise-to-music
class suitable for all fitness levels. You'll experience highenergy sports training moves for cardiovascular fitness,
along with upper and lower body conditioning exercises.
BODYBALANCE - This is the yoga, t'ai chi, and pilates
workout that builds flexibility and strength and leaves you
feeling centered and calm. It's your personal time out
from stress and strains of daily life, This is a workout to
bring your body and mind back into balance.
BODYCOMBAT - A non-contact, martial arts based fitness
programme with moves drawn from karate, tae kwan do,
kung fu, kickboxing, muay thai and t'ai chi. An exhilarating
exercise experience that delivers ultra-fast results.
BODYPUMP - This toning and conditioning class with
weights is for anyone who wants to add strength training
to their workout. Using a step platform, a bar and a set of
weights, BODYPUMP builds strength, tones and improves
core strength.
BODYJAM - A workout with a funky soundtrack and hot
dance moves. It's cardio fun at its best for those with a
passion for movement. You'll burn calories, sweat it out,
incease your fitness levels and learn to dance better
BODYSTEP – This energizing step workout will make you
feel liberated and alive. Using a height –adjustable step
and simple movements on, over and around the step will
help you burn calories, body fat and shape your legs, bum
and stomach
CIRCUITS - A stationed workout designed to increase
muscular strength and endurance, aerobic fitness & coordination.
OVER 50s WORKOUT - A class designed with the over 50's
in mind. An easy to follow, low impact class complete with
functional exercises to improve range of motion and
flexibility. A time to let your hair down and have fun whilst
exercising.
OVER 50s DANCE – This class is a low impact, easy to
follow dance class designed for the over 50s
TAI CHI - Based on the Chinese principle of ying & yang in
which opposing but complimentary forces combine to
create harmony and well-being. Tai chi helps to focus our
mental powers, increase muscular flexibility, coordination and body awareness.
YOGA -A complete science of life originating in India many
thousands of years ago. It's practice will give you
increased flexibility, relief from stress and tension along
with improved concentration and a healthier fulfilled life.
GRIT – This 30 minute high intensity interval training
programme brings the power of personal training with the
motivation of a team. Using explosive music and small
group coaching to help you to build strength, lean muscle
and burn fat.
Grit Plyo – Plyometric moves for power and speed.
Grit Strength – Using weights to blast all the major
muscle groups.
Grit Cardio – no equipment used, designed to burn fat and
improve athletic capability.
CYCLonE GROUP CYCLING – The indoor cycling workout
where you ride to the rhythm of powerful music. Take on
the terrain with your inspiring instructor who leads the
pack through hills, sprints, flats and interval training!
PILATES - A mind & body approach to stretching and
aligning the body, also focuses greatly on strengthening
abdominal and back stabilising muscles, creating a
stronger back and better posture.
Body-X - Weight bearing circuits. This class is designed
to push your cardiovascular and muscular endurance
limit using mainly bodyweight.
WW-X - (Weights for Women). This class is a great way
to introduce your body to using weights as part of your
workout. You will learn the basics and the importance
of resistance training. A perfect class if you want to
learn more but just a little unsure where to start.
Plyo-X – Fast paced, sports based, high energy
plyometric (also known as jump training) workout. This
class is designed to increase your power, strength and
speed.
Strength-X – This class is designed to push your
cardiovascular and muscular endurance limit using
weighted equipment.
Circ-X – Circuit based interval training combining
strength and endurance exercises, giving the benefits of
both a cardiovascular and strength training workout.
Stretch-X – The perfect functional class designed to
help you work through a series of challenging stretches
and holds to improve your core stability and flexibility.
general information
>All CYCLonE Group Cycling classes should be
booked through reception from 8:00am the day
before the class. Members who arrive to a CYCLonE
class without a booking, unfortunately, cannot be
guaranteed a place.
>All classes with a tick by them on the timetable
may be oversubscribed on occasion and can be
booked from 8:00am the day before to guarantee a
place.
>Always arrive on time for your class to ensure that
a safe warm up is completed, avoiding injury and
disruption to the class. The instructor may refuse
you entry after the class has started
>The club reserves the right to substitute
instructors and change class times when and if the
need arises.
>Take a towel and drink of water with you to
classes. Drinks must be in a suitable plastic
container - glass bottles or cans must not be taken
into the studios at any time.
>Bags and coats etc. must be stored in the changing
room lockers provided.
>Ensure that your footwear and clothing is
appropriate for the activities being undertaken,
allowing you to perform your chosen class safely
and effectively.
>Classes shown on this timetable are available for
members aged 16 and above, unless stated
otherwise.
>Please inform the instructor of any injuries,
medical problems, high blood pressure or
pregnancy prior to the class commencing.
Guide to class levels:
ALL – suitable for all fitness levels. If you are
new to the class please inform the instructor at
the start of the class.
BEG/INT – suitable for all fitness levels, also
suitable if you are completely new to group
exercise classes.
INT – A reasonable fitness level is advised for
these classes.
INT/ADV – Designed for those with experience
of this class.