All adult Squad are cancelled Nov- Feb. Please contact SwimSchool@sopa.nsw.gov.au for any further information
WORKS NOTIFICATION: The following closures will occur for repairs: Upper Leisure Pool: Thu 14 & Fri 15 Nov from 5am – 9am. Café Aqua: Mon 18 Nov – Sun 1 Dec. Steam Room: Mon 25 Nov – Thu 28 Nov. Thank you for your patience during this period.
Class Description
Strength Conditioning
BodyPump™ - BODYPUMP™ is the original barbell class that strengthens and tones your entire body. This choreographed class features 8-10 tracks, using a combination of barbell, free weight and bodyweight exercises that will challenge all your major muscle groups
HIT Strength - High intensity training primarily focused on strength. A full body workout involving bodyweight and free weight exercises in a high intensity format.
Core Fit: Build abdominal strength through exercises of various levels combined with short bursts of aerobic work to help burn calories and firm your lower, upper and oblique abdominal muscles
Core Strength: floor based class to strengthen your core muscles in a fun yet challenging way. Exercises are varid with levels to suit everyone to build ultimate abs
Aerobic Conditioning
HIIT - High intensity interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Be prepared to sweat.
Tabata - High intensity interval training – 30 minute class. Smash out as many reps as you can in 20 seconds. Four minutes per exercise, but it will feel like a long 4 minutes!
STRONG by Zumba® - Stop counting the reps. Start training to the beat. STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to music specifically designed to match every single move.
Combination Strength/Aerobic Conditioning
Circuit - A high intensity strength and aerobic circuit with minimal rest to burn maximum calories and get a full body workout.
HIT Combo - High intensity training: a combination of aerobic and strength conditioning using body weight and free weights.
BoxFit - Moderate Intensity - A combination of fitness and boxing drills focussing on technique. Great for strength and coordination. Partner work. Equipment provided or bring your own.
Circuit: Astrength and aerobic circuit to get a full body workout
Dance
Zumba® - A choreographed class with an optional mix of low and high intensity moves for a calorie-burning dance fitness party, incorporating cardio work, muscle conditioning, balance, flexibility and boosted energy - exercise in disguise!
Zumba® Gold: modified Zumba class to suit beginners and older adults who want to enjoy the fun and all the regular moves without the high impact
Mind / Body
Yoga 90 - Suited to the intermediate to advanced participant with a good understanding of yoga principles and postures. The class will be encouraged to strive for great things. The possibilities are endless. Beginners or those carrying restrictive injuries are highly recommended to attend the Fundamentals class.
Yoga Fundamentals - Introducing the fundamentals of Yoga for the beginner to intermediate student. The class will be guided and assisted through the basic postures.
Yoga Essentials - The class is guided and motivated to move along the Yoga postures with proper alignment, proper breathing techniques and with mindfulness. The class moves at a fairly quick pace due to it being a shorter class.
Pilates - Strengthen the torso using low-impact body-weight exercises, balance and stretching
Active Core - tone and shape your mid-section through various exercises inspired by Pilates. Enhance core strength and flexibility, support and strengthen back muscles and improve posture.
Low Impact
Staying Active - Land based class focussing on strength and mobility specifically designed with lower impact.
Shal-low - Aqua class focussing on strength and mobility specifically designed with lower impact.
Aqua
Shallow - Shallow Aqua uses the resistance of the water & the impact of the pool floor to improve cardiovascular fitness, strength & balance. Equipment such as dumbells, paddles or noodles may be used.
Deep - NON Impact class using the waters’ resistance to improve cardio vascular fitness and strength. Great exercise if you are recovering from injuries. Equipment such as dumbells, paddles or noodles may be used. Buoyancy belts are used to assist flotation. Ability to swim is not essential and water confidence can be improved over time.
Fit/Power - Strong paced cardio and strength class for those wanting to work hard in the water
Deep Tabata - Moderate to high intensity interval training interspersed with low intensity exercise or rest. Designed to be a cardiovascular workout. Move fast and move strong. With or without a belt.