Putton Mill l Fit4 l BodyPump

FITNESS CLASSES

We run a range of classes for all levels of exercisor whether it be that you are just be that you are getting back into the swing of things, trying to lose a bit of weight, tone up or improve your general fitness then we are sure we can provide a class for you.

Important Information

Booking is essential for all classes
If a customer who has pre-booked their class has not paid prior to the scheduled start time, their space may be given to another customer.
The specified instructor cannot be guaranteed on every occasion.

Fees
BodyAttack, BodyPump, BodyBalance, Circuit Training and Studio Cycling £4 per class

Kids Hip Hop £3.50 per class

Junior Judo £3 per class

Adult Judo £4 per class

Pilates is £35 per 6 week block

BODYPUMP™ is the fastest way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes BODYPUMP™ a great starting point to develop strength and confidence. Hot sounds and compelling choreography keep you going through each 45-minute or one-hour workout. You’ll use a step platform, a bar and a set of weights.

If you’re new to weights-resistance exercise or you’re out of shape, you should start with light weights. After a few classes you’ll recognise the correct weight for you. If you’re unsure, ask your instructor.

BODYPUMP™ Benefits

Burn up to 600 calories per class for fat loss
Improve your strength
Improve your general fitness
Shape and tone your muscles
Improve your bone density (helps ward off osteoporosis)
Gives you a sense of achievement

A Typical Class

1. Warmup

The opening track is designed to warm up all the major muscles and prepare the body for the workout ahead. First we adopt the BODYPUMP™ set position of standing upright with great posture, heels under hips with the toes turned out slightly. The tummy is held in tight, the chest is proud with the shoulders down and back and knees are soft… Then we do shortened versions of each of the main exercises to follow, warming up all the major muscle groups and preparing the body for the workout ahead.

2. Legs/squats

The first real working track targets the biggest muscle groups of quadriceps, gluteals and hamstrings with squats performed at different speeds – slow for strengthening and toning, fast for burning calories. Participants will use their heaviest weight selection for this track.

3. Chest

The focus changes from legs to the upper body and lighter weights are used as participants lie back on their bench to work the barbell up and down at chest level. This track targets the major muscles of the chest, shoulders and triceps with moves of varying range and intensity.

4. Back

Participants return to the standing set position for the most athletic track of the class. A selection of lifts and deadrows trains the postural muscles of the upper-mid and lower back and the cardio-vascular system soars with clean and presses, where the barbell is lifted high above the head. This engages all the muscles of the upper-mid and lower back, as well as working the gluteals and hamstrings.

5. Triceps

Time to lie back on the bench again and sculpt and tone the triceps using lighter weights. The barbell is held at chest level and lowered toward the forehead or chest by bending the arms at the elbow. Other moves may include tricep kickbacks using a single plate, tricep push-ups and tricep dips.

6. Biceps

Similar of slightly lighter weights are used to isolate and train the biceps with a succession of lifts and curls.

7. Lunges

Weights are optional in the lunge track, which revisits and trains multiple leg muscles by extending one leg forward (on or off the bench) and dropping the back knee towards the floor.

8. Shoulders

Barbells and single, hand-held plates are used in this track to work all areas of the deltoids in a range of different ways. Exercises can include lateral raises with plates, upright rows, rotator and overhead presses – and the ever-faithful push-ups.

9. Abdominals

The last working track is focused on all areas of the body’s core, relying heavily on the use of sit-ups and leg raises, with bodyweight ‘hovers’ and ‘planks’ also frequently incorporated. Single plates may be placed on the chest or lifted overhead to increase the work-load.

10. Cooldown

Soothing music is usually used to accompany a final sequence of stretches to complete the workout and help reduce any risk of muscle soreness or injury.