High intensity/high impact sports inspired cardio workout with simple athletic moves (low impact options offered). This is a Les Mills pre-choreography program.

BodyBalance is a Les Mills pre-choreographed Yoga based class- with a mix of Yoga, Tai Chi, Stretching and Pilates. Improves strength, flexibility, range of motion of joints and overall wellbeing.

We recommend that you attend Bodybalance Technique before your first class.

Pre-choreographed Les Mills class (NON CONTACT) Mixture of Karate, Boxing and Tai Chi. Moderate Intensity.

 Pre-choregraphed Les Mills weight training to music. Designed to give your body a complete workout using barbells. No running or jumping.

MASTERS PUMP:  Pre-choregraphed Les Mills weight training to music with modifications given for senior exercisers and beginners.

We recommend that you attend Pump Technique before your first pump class.

Pre-choreographed Les Mills step class giving great fat burning intensity with athletic options.

RPM: is a 45-minute pre-choreographed Les Mills indoor cycling class based on outdoor riding. You ride to inspirational music over the equivalent of 20-25 kilometres of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed.

FREESTYLE: Stationary cycle workout incorporating high cardiovascular demands with intense lower body conditioning. Your instructor will take you on a journey with ever changing terrain and scenery. No co-ordination is required.

GENTLE SPIN: An introductory indoor stationary cycle class workout designed for beginners.
A cardiovascular session with no impact, requiring no co-ordination. Emphasis on bike set-up and technique.

Latin rhythms and easy-to-follow moves create a one of a kind fitness program. Tone and sculpt your body while burning fat in an exciting hour of calorie-burning and body energizing fun.

BOXING: A combination of Boxing moves using boxing bags and focus mitts.

CARDIO BOX:  A great cross training boxing workout that also focuses on cardio fitness. Class will include boxing bags, focus mitts
and high energy fitness drills.

FITBALL: A conditioning and strengthening full body workout using Fitballs.

FITBALL LITE: Fitball class designed for beginners and seniors.

High intensity class with fun choreography using high and low impact moves. A great aerobic conditioning, fat burning workout and lots of fun.

A low to moderate intensity choreographed aerobic class, designed for beginners and older adults.

A cross training fitness class designed for men, working at own fitness level. Classes rotate through PUMP, Yoga, Aqua and Circuit.

An intense athletic-style workout for participants of advanced fitness levels. No Choreography.
The class may include a short 10 minute outdoor component (but not always).

The class is based on the principles of Hatha Yoga - which concentrates on alinging your breath with your movement. It works on building your core and strengthening overall muscle.

 Sun Style Tai Chi was chosen by a panel of medical experts  because it has many backward & forward movements to improve mobility.  It also contains a lot of Qigong (breathing) movements which helps with breathing and it improves relaxation.

There are a range of classes catering for different levels of Tai Chi across Sutherland and Engadine - Beginners, Intermediate and In-depth. See what's on offer at each centre by viewing the latest Group Fitness Class timetable.

Circuit offered at Sutherland Leisure Centre

Group exercise incorporating resistance and with cardio stations. Sutherland Leisure Centre has a dedicated circuit room with circuit machinary/equipment.

Circuit (General):  High Intensity

GENTLE:Low intensity for those unaccustomed to exercise, cardiac patients or recovering from injury or illness.

LITE PACE CIRCUIT: An easy does it circuit designed for beginners, seniors, pregnant ladies. No running or jumping.

MID PACE CIRCUIT: A moderate intensity circuit with plenty of options to work at own pace. Options to do low or high impact given.

Circuit offered at Engadine Leisure Centre

This circuit is designed by the instructor, using equipment to create cardio stations. There are no dedicated circuit machinary/eqiupment. The class is held in the aerobic room.

LITE FREESTYLE CIRCUIT: A class incorporating easy to follow aerobic exercises and light weight training in the aerobics room. The class is designed for participants to work at their own pace, options given for low impact, moderate intensity or high intensity for the fitter participant.

Group exercise using the resistance of the water

P.I.C: For physically and/or intellectually challenged participant. Carer (free entry) required with participant.

AQUA REHAB:  Similar to gentle; designed for M.S, stroke, Parkinson's, Arthritic, back, hip and knee injury.

GENTLE AQUA: Designed for seniors. Beneficial for those with blood pressure, arthritis, joint problems or
injury rehabilitation.
SENIORS: A mix of cardio vascular work out with resistance training. Designed for the more active senior. The next step up from gentle aqua.

POWER: A high-energy workout for overall fitness and toning guaranteed to increase the heart rate.

INTERVAL: Combines intervals of high intensity work with resistance work to elevate the heart rate.

COMBO: Combines benefits of both aqua power and tone classes

DEEP WATER:  Cardio-vascular toning work out using the resistance of the water and no impact on the joints. Buoyancy belts are provided. We recommend you wear sunglasses and a hat - as these classes are held outdoors.

DEEP ATHLETIC:An intense cardio workout in the water for the advanced Deep Water participant
No weights will be used - all cardio work.

DEEP WATER RUNNING: No impact on the body and using the resistance of the water to increase the intensity of the workout. Using a buoyancy belt, the class improves posture, strengthens both abdominal and back muscles, increases range of motion and is great for post match/game recovery.

Pilates is a non-impact form of body conditioning suitable for young, old, physically active and even sedentary participants. Participants with existing or previous back injuries should bring a doctor's letter of clearance to participate. These classes are not recommended during pregnancy or for individuals with injuries, particularly back or neck pain.

The 8 Principles of Pilates

Concentration

Concentration is needed to learn new habits.
"It is the mind itself which controls the body."

Breathing

Thoracic breathing (breathing into the upper back and armpits) is
important to maximise abdominal control and to mobilize the ribcage and spine.

Centring

The centre is described as the space between your ribs and your hips at the back, the front and the sides of the torso.
If the deep abdominal muscles are strong there is less load on the lower back. A strong centre is important to maintain good control and balance as a whole.

Control

Without concentration and control, the bodies' stronger muscles will tend to do all the work (and stay strong).
The weaker muscles tend to remain relatively unused and remain weak. It is control over the weaker parts of the body that
improves strength.

Isolation

Once there is better control over the weaker muscle groups, more control over those muscles can be obtained and increased isolation of these muscles can be obtained to gain strength.

Precision

Work "smarter not harder". Pilates is extremely precise to help you learn to use the muscles the way they were designed - developing good posture and a comfortable fit body.

Flowing Movement

Fluent movement while exercising leads to fluent movement while not exercising. Sharp movement can and should be eliminated to reduce any long-term wearing effects on the joints.

Integration

Integration of each Pilates movement creates the complete class.

What to Bring

Wear comfortable, loose clothing or fitness wear.No footwear is required. An exercise mat is required.

Who Can Participate?

Pilates is a non-impact form of body conditioning suitable for young, old, physically active and even sedentary participants. Participants with existing or previous back injuries should bring a doctor's letter of clearance to participate.

No impact on the body and using the resistance of the water to increase the intensity of the workout. Using a buoyancy belt, the class improves posture, strengthens both abdominal and back muscles, increases range of motion and is great for post match/game recovery.

30 Minute Outdoor training class – is currently held in the newly refurbished outdoor area at Engadine. It is an intense athletic style outdoor small group training session with a class limit of 12 participants. No music is used in this class. Outdoor equipment including tyres, sand bags, weights, ropes, skipping ropes and agility ladders will be used. In electrical storms or heavy rain the class will be cancelled, however it will still be run in light rain.

 A total muscle condition class using weights, resistance bands, steps, fitball and body weight at Engadine Leisure Centre.