Roko Chiswick Bridge
group exercise timetable
May 2017
MONDAY
06:45-07:30
09:30-10:30
09:30-10:30
09:45-10:45
10:30-11:30
10:45-11:45
11:15-12:00
18:15-19:15
19:15-20:15
18:45-19:30
19:00-20:00
Indoor Cycle
Pilates
Step Conditioning
Indoor Cycle
Pilates
Body Pump
Aqua
Body Conditioning
Body Attack
Indoor Cycle
Pilates
All
All
All
All
All
All
All
All
All
All
All
Spin
M&B
Energise
Spin
M&B
Energise
Pool
Energise
Energise
Spin
M&B
Nick
Sarah O.
Hugo
Lana
Sarah O.
Lana
Ayesha
Hugo
Charlotte G.
Liz
Debra
TUESDAY
06:45-07:30
09:30-10:15
09:30-10:30
10:30-11:30
10:30-12:00
18:30-19:30
19:30-20:30
19:00-20:15
Circuits
Indoor Cycle
Boxercise
Zumba
Yoga (Sivanada)
Body Pump
Indoor Cycle
Yoga (Vinyasa)
All
All
All
All
All
All
All
All
Energise
Spin
Energise
Energise
M&B
Energise
Spin
M&B
Gym Team
Ka-Mun
Nick
Stefania
Christina
Mike
Lana
Mariam S.
WEDNESDAY
09:30-1030
09:45-10:30
10:30-11:00
10:30-11:30
11:00-11:45
11:45-12:45
18:30-19:30
19:35-20:35
19:30-21:00
Tai Chi
Aerobics
Stretch & Relax
Jump Fit
Aqua
Pilates
Body Pump
Body Attack
Yoga (Hatha)
All
All
All
All
All
All
All
All
All
M&B
Energise
M&B
Energise
Pool
M&B
Energise
Energise
M&B
Frank
Ayesha
Ayesha
Hugo
Ava
Charlotte
Lana
Charlotte G.
Sarah L.
THURSDAY
09:30-10:15
09:30-10:30
10:30-11:45
10:15-11:00
11:00-12:00
11:00-11:45
18:30-19:30
19:00-19:45
Insanity
Zumba
Dynamic H. Yoga
Indoor Cycle
Body Pump
Autumn Fit
Step Conditioning
Indoor Cycle
All
All
All
All
All
All
All
All
Energise
M&B
M&B
Spin
Energise
Gym Floor
Energise
Spin
Salvatore
Sophie
Cristina
Tara
Mike
Liz
Hugo
Sarah
Updated May 2017
Class Booking System: There is a booking system in place for all classes.
Classes can be booked up to 7 days in advance; please speak to our reception team to book.
There is also a waiting list in place for all classes.
To cancel a booking, please notify us at your earliest convenience if you cannot attend.
Class booking allows priority to those who have booked; if you have not booked when you arrive for
a class, if there is space you can still attend.
Gloves are not provided in Boxercise.
Please check cover board for class cover updates.
Trial class: it stays on timetable if attendance remains high.
Please check cover board for class cover updates.
Jump Fit is a NEW class at Roko, there are 15 places available, to secure
your place in class please book your place at reception.
FRIDAY
06:45-07:30
07:30-08:00
09:30-10:30
09:30-10:45
10:30-11:30
11:00-12:00
11:00-11:45
Indoor Cycle
Xpress Circuits
Cardio Blast
Yoga (Flow)
Jump Fit
Pilates
Aqua
All
All
All
All
All
All
All
Spin
Energise
Energise
M&B
Energise
M&B
Pool
Liz
Liz
Vanessa
Natalie
Hugo
Vanessa
Ava
SATURDAY
09:00-10:00
09:45-10:45
09:45-10:45
10:00-11:30
10:15 -11:00
11:00-12:00
Pilates
Body Attack
Indoor Cycle
Yoga
Aqua
Body Pump
All
All
All
All
All
All
M&B
Energise
Spin
M&B
Pool
Energise
Vicky
Svetlana
Tara
Sarah
Stuart
Ivo
SUNDAY
09:30-10:15
09:00 -10:00
10:15-11:15
10:00-11:00
10:15-11:45
15:00-16:00
16:00-17:00
Insanity
Pilates
Zumba
Indoor Cycle
Yoga (Vinyasa)
Step
Body Pump
All
All
All
All
All
All
All
Energise
M&B
Energise
Spin
M&B
Energise
Energise
Salvatore
Vicky
Stefania
Ivo
Anil
Sphinx
Sphinx
BOXERCISE- the best stress buster around - is one of the most
effective forms of cross-training available today. It combines use of both
aerobic and anaerobic energy systems with the systematic recruitment
AQUA- is an excellent method of exercise which improves the
of both fast and slow twitch muscle fibers in a manner that not only
fitness of your heart and lungs, tones the body and reduces fat.
ensures a diverse workout, but also enhances sports specific senses,
Many people prefer to exercise in water as it keeps you cool, is
including hand-eye co-ordination, balance and timing.
kinder to joints such as knees and ankles The shallow water
CARDIO BLAST- is a wide range of conditioning exercises for a whole
enables non-swimmers to exercise in swimming pools.
body workout. Get an aerobic workout with plenty of muscular toning
AUTUMN FIT- a whole body workout designed for those with
and that important cardio workout. High energy, great fun!
injuries, special conditions or who want a class of lower intensity.
Combining aerobics, strength and stretching into one 45 minutes CIRCUITS- providing a highly specialized workout in 45 minutes or
Xpress Circuits in just 30 min! Our program allows you to increase
workout focusing on muscle activation.
your lean muscle tissue, which increases muscle tone, by increasing
™
BODYATTACK - is an high-energy fitness class with moves that
your metabolism, burns fat and aids in weight loss.
cater for total beginners to total addicts. We combine athletic
movements like running, lunging and jumping with strength
INDOOR CYCLE - is the original and most popular group cycling class.
exercises such as push-ups and squats. With energizing tunes you
And it’s not just because Spinning is an unmatched way to make your
can burn up to 730 calories.
fitness goals a reality. With no complicated moves to learn, top-notch
BODY & STEP CONDITIONING - Get an aerobic workout with instructors and music that begs your legs to pedal, getting into the best
plenty of muscular toning with a wide range of conditioning shape of your life has never been more fun.
exercises for a whole body workout.
INSANITY - work flat out in 3 to 5 minute blocks, and take breaks only
Step is great for toning the lower body, increased cardio fitness and
long enough to gulp some air and get right back to work. It’s called Max
coordination and upper and lower body conditioning for functional
Interval Training, because it keeps your body working at maximum
strength followed by a whole body workout.
capacity through your entire workout. You keep pushing your limits – so
™
BODYPUMP - is for anyone looking to get lean, toned and fit – fast your body has to adapt. Everything you need to get into the best shape
Using light to moderate weights with lots of repetitions for a total of your life.
body workout you can burn up to 590 calories. Designed with
scientifically proven moves and techniques for a challenging and JUMP FIT - Incredible cardio core class, the most exciting class of the
moment, no gravity, no limits (don’t be scared there’s no jumping in the
motivating class that leaves you ready to come back for more.
air). A great non-gravity workout, with exciting moves &music. It’s a
total feel good class. We challenge you to jump on a trampoline & not
smile…impossible.
AEROBICS- high intensity aerobics workout guaranteed to
Burn calories and improve fitness levels.
PILATES-concentrates on body posture and awareness – the exercises
are designed to strengthen and tone through movement and will
improve mobility and flexibility. Note if you have never done Pilates
before it is essential you complete a beginner’s course before being
able to attend a general class.
STEP- is a simple, athletic and fun workout using a step platform to
step up and down to music. Step is great for toning the lower body,
increased cardio fitness and coordination and upper and lower body
conditioning for functional strength.
TAI CHI - slow moving upper and lower body exercises linked together
with deep breathing designed to bring balance and harmony to your
mind body and spirit. Improves Breathing / Focus /Concentration /
Control / Posture awareness / Blood Circulation
Stress Relief / Inner Peace and Relaxation.
YOGA - the ultimate aim of this philosophy is to strike a balance
between mind and body and attain self-enlightenment. To achieve this,
yoga uses movement, breath, posture, relaxation and meditation in
order to establish a healthy, lively and balanced approach to life.
ZUMBA®- takes the “work” out of workout, by mixing low-intensity and
high-intensity moves for an interval style, calorie-burning dance fitness
party. Once the Latin and World rhythms take over, you’ll see why
Zumba® Fitness classes are perfect for everybody
general information
› 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