Class Timetable

			Address	Studio equipment to bring	Zoom equipment to prepare
Monday	09.30-10.30	Barbell	Beeches Park Cottage, Kinross, KY13 8EU	M	M,BB,D optional K,S
	10.45-12.00	Spinal Mobility	Beeches Park Cottage, Kinross, KY13 8EU	M	M
	18.15-18.45	Metabolic Boost	Beeches Park Cottage, Kinross, KY13 8EU	M	M
	19.00-20.00	Pilates	Beeches Park Cottage, Kinross, KY13 8EU	M	M
Tuesday	09.30-10.15	Strengthening	Beeches Park Cottage, Kinross, KY13 8EU	M	M,D optional K
Tuesday	10.30-11.30	Pilates & Stretch	Beeches Park Cottage, Kinross, KY13 8EU	M	M, optional D or PB or EB,
Wednesday	11.00-12.00	Pilates	Beeches Park Cottage, Kinross, KY13 8EU	M	M, optional D or PB or EB,
Wednesday	17.45-18.30	Barfit	Beeches Park Cottage, Kinross, KY13 8EU	M	M, D optional K
Thursday	10.00-10.30	Leg and Bum Blast	Beeches Park Cottage, Kinross, KY13 8EU	M	M, Elastic band
Thursday	10.45-11.30	Conditioning	Beeches Park Cottage, Kinross, KY13 8EU	M	M, D optional K
Friday	09.45-10.30	Barbell	Beeches Park Cottage, Kinross, KY13 8EU	M	M,BB,D optional K,S

if you find any differences between this timetable and booking system timetable, please follow booking system.

Barbell

Total Body Conditioning

Barbell

A barbell class that will sculpt, tone and strengthen your entire body!

BARBELL is the fastest way to shape up and lose body fat percentage. It is a toning and conditioning class using weights and is for just about everyone. It is perfect for both men and women who want to add strength training into their aerobic workout.

The simplicity of the class makes BARBELL a great starting point to develop strength and confidence.

BARBELL is a great workout for your whole body with the flexibility of using different weights and driven by some amazing music tracks.

Total Body Conditioning

You don’t have to jump, grunt, strain, and punish your body to get amazing results from your workout.

Total Body Conditioning combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. Then we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.

During the class we also introduce functional training. This will train your muscles to help you do everyday activities more safely and efficiently. Within the rhythm of the music, and using various muscles in the upper and lower body at the same time, this class incorporate all three planes of motion.

Pilates

Pilates lengthens and stretches all the major muscle groups focusing on the core muscles. It improves flexibility, strength, balance and body awareness.

Core is the area of the body, which is your midsection, (trunk,) and it involves all your muscles in that area, front, back and sides. These muscles work as stabilizers for the entire body.

The secrets to working those deep layers of muscle and truly strengthening your core are: setting proper body alignment, and matching flowing movement with controlled breathing.

By getting all these elements right you will change your posture and your body awareness. In summary Pilates strengthens and stretches, releases you from poor postural habits, helps heal back, neck and other joint problems, and alleviates tension and fatigue. It’s a low-impact, deep-reaching work-out for every level of fitness.

Core Stability

Core Stability exercise muscles around the core, provides the vital ingredient for a stronger body. A stronger core makes you better at all the things you do, from everyday life to your favourite sports, it’s the glue that holds everything together.

Increasing your core strength also means increase core stability making the muscles of your trunk stronger to keep your spine and body in correct position and stable. Strengthening your centre helps stay balanced in normal days moves.

A comprehensive strengthening program of these core muscles can be used to help prevent injury, aid rehabilitation and provides sport performance enhancement.

Yogatone

Our Yogatone class is good mix of Yoga, Tai Chi and Pilates which builds flexibility and strength, leaves you feeling centred and calm. It is an holistic workout that brings the body into a state of harmony and balance by a good mixture of moves and poses with controlled breathing driven by atmospheric music.

The class begins with easy, flowing Tai Chi moves to leave your day behind and warm up your body. Then you will be taken through various Yoga and Pilates sequences to strengthen and tone your key muscle groups and improve flexibility. Finally, you will finish the class with the benefits of relaxation and meditation.

Aerobics

Aerobics is a brilliant way to burn calories with energetic and fast-paced simple routine combined with the rhythmic music. This class involves completing a set sequence of steps and exercises that work multiple parts of the body to get your heart going.

The class is set to work you hard, the atmosphere is always fun and relaxed, and thanks to the upbeat chart hits increases the uplifting endorphins released when you work out.

Our Aerobics class focuses on increasing cardiovascular capacity and at the same time improves stamina, muscle conditioning and strengthens bones.

20 / 20 / 20

Three Workouts in one, this class combines 20 minutes of cardio, with 20 minutes of strength training, followed by 20 minutes of core/balance with stretching. The class combines all three essential exercise components into one power hour.

The cardio portion consisted of low and high intensity exercises combined with music which will increase your cardiovascular fitness.
This class has a smooth transition into strengthening training using light hand weights, strength bands and another equipment. This part of the class focuses on all main muscle groups which will help tone up and change your body shape whilst still keeping your heart rate up which will help continuing the aerobic effect.
The last 20 minutes is core strengthening, strong middle section mean better balance, stronger support for your spine.

You know that each section of the class will last no more than 20 minutes which will make this workout easier to get through with the same effort and results.

Low Impact Aerobic

A fun class to the rhythm of music involving a rhythmic, continuous movement that exercises large muscle groups which help to improve cardiovascular (aerobic) endurance. This is one of the most important aspects of fitness. This workout improves the ability of your heart, lungs and blood vessels to provide oxygen to your muscles during physical activity and also concentrates on reducing impact and forces at the joints. On this class we also use dumbbells to help you strengthen and tone your body. Low impact and strength exercises will build strong muscles that help support and protect your joints.

This class is ideal for everyone who likes fun and music and wants to get fit without overworking their joints. This class will also help you control your weight and give you more stamina. That way you’ll have more energy to get through your day.

Step

Step is an energizing, aerobic form of workout using of an elevated height-adjustable step. A step session typically consists of sets of choreographed movements on, over and around the step.

During the class by introducing choreography, the class is lifting and dropping intensity to get your heart rate lifting then dropping it a little. As this is an aerobic workout, during this session you will not have too many breaks to keep the aerobic effect going. The choreography builds up to big finally which will makes you feel liberated and alive.

This type of class is also known as a “leg and butt” burner.

Gentle Yoga

Gentle Flow is a type of flow yoga which moves from one pose to the next slowly and links to your breathing. It helps to build up lean muscle and lets all muscle groups receive equal attention, creating balanced strength throughout the body.

Yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. There’s some evidence that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains including lower back pain depression and stress.

Low Impact Aerobics

A fun class, designed to improve cardiovascular endurance and moving to the rhythm of music. This class has reduced impact and stress on the joints which is important for people with joint concerns. Aerobics also helps with overall fitness and stamina.

The class includes cardiovascular, strengthening and small flexibility sections.

Low impact aerobics involves rhythmic, continuous movements that exercise large muscle groups, which improves the ability of your heart, lungs and blood vessels to provide oxygen to your muscles during physical activity.

Strength exercises will help you build strong and toned body. Strong muscles help support and protect your joints.

Aerobics and strengthening exercise help improve your weight control.

This class is ideal for everyone who likes fun and music and wants to get fit without overworking their joints.

Power Yoga

Our Power Yoga is a Vinyasa-type flow yoga, it moves quickly between poses, but the poses often focus on building strength rather than flexibility. Unlike Ashtanga, it does not follow a strict routine of poses. There’s freedom for the poses to vary from one session to the next. For advanced level it often involves some challenging postures.

QI Gong (Energy Work)

An ancient Chinese practice for improving health and well-being. Practiced regularly, Qi Gong can increase vitality, strengthen the immune system and help reduce/prevent stress. This particular style (Daoyin Yangsheng Gong) incorporates:

Physical movement (working on strength and balance)
Mental focus (bringing clarity and calmness)
Breathing techniques/meditation (to cultivate energy and aid relaxation)

Both gentle and dynamic movements combine with a form of self-applied acupressure whilst working with Qi (energy); this fusion promotes harmony between the body and mind, and provides a natural, effective way of combating the stressors of every-day modern life and their related effects.

The exercises can be adapted to suit individual needs and can also be done seated.

For more information, contact Lyn Haworth on 07792 270609.

Calburn

t is class focusing on burning calories.