www - General Information

This cardio dance fitness class will leave you sweating, energised, and uplifted, as you effortlessly exercise your way through a wide variety of dance styles, from Salsa, Samba, Cha Cha Cha, Charleston, Jive, Jazz, Contemporary, and Pop; to 1960's moves, Disco, Country, Broadway, Bollywood, African, R&B, Hip Hop, and Funk....; anything goes ! And with lots of great music ! All routines are choreographed by Laili, so are unique to this class. An all over body workout suitable for everybody, and every body; you will learn to dance, improve your cardiovascular fitness, muscle tone, balance, coordination, and flexibility; burning calories, whilst having so much fun in the process, you won't even realise it !

This is the number one cardio dance fitness class around !

So come and let your 'Bodydance' !!

Wear trainers or dance trainers, and comfortable clothing that allows you to move freely (gym wear).

There will be no floor work, so no mat is required.

PUMP & TONE

This resistance workout uses barbells (a bar with changeable weights on the end) and dumbbells, with your choice of weight, to burn calories, and shape and tone your whole body. The high repetitions with low weight loads, develops endurance strength, which enables you to become stronger without building bulk, creating long lean muscles. It will also improve your cardiovascular fitness; increase your bone density; and build confidence. This class is suitable for all levels, as you are able to start with light weights, and gradually increase as and when/if you want to; which allows varying abilities to exercise together side by side in the same class. After a warm up track with a little bit of everything, all of the major muscle groups will be targeted in separate tracks. Abdominal exercises, and comprehensive stretches, rounds the class off. All equipment - including barbells and weights, dumbbells and platforms, are provided, and included in the price. You will need to bring your own mat (or a towel). An excellent weights class.

FITNESS PILATES

This general level class concentrates on abdominal training, with plenty of deep stretching and all over toning interspersed throughout, and is suitable for all ages, levels and abilities (options are given). New members are welcome on any week, as this class is not run as a course, plus, it doesn't matter if you miss a week either, as it is pay as you go. Slow, flowing, and rhythmical movements ease you through a thorough warm-up to mobilise and prepare the body and mind for what's to come. The exercises target the deep postural (core) muscles, improving your posture, muscle tone, strength and flexibility. Correct technique and alignment are focused on, improving your body awareness, and you will also benefit from stronger back muscles, relieving back ache and pain. The toning will build long, lean muscles without bulk, throughout the body. You will benefit from increased joint range of motion, enhancing your mobility and agility; and your circulation and stamina will also improve. A relaxing environment helps to relieve stress, and tension. Some balance work may be included to also challenge your core muscles, and improve your balance and co-ordination. A challenging, but achievable workout. There will be plenty of floor work - you will need to bring your own mat (or a towel). Some of you may want to bring a small towel to roll up and place under your head / neck / buttocks / ankles / or spine etc., for some exercises - depending on you - or you may wish to bring your own yoga block. Footwear again is dependent on your own preference - you may go bear foot, or wear socks. Trainers are not recommended as you may find it difficult to 'slide' your feet, or feel 'grounded' to the floor. This is a popular class so book early to avoid disappointment.

LADIES KEEP FIT

This popular class is an all over workout, for cardiovascular fitness as well as toning, and has a dance element. A thorough warm-up including comprehensive mobility exercises for every part of the body, and pulse raising, blends into a 20-30 minute low impact, fun, achievable, and uplifting cardio section; including toning exercises for the arms and legs, and standing leg work. This may include some Pilates type exercises; balance work; and stretching. Arms will be toned using exercises without the use of weights. The last quarter of the class is dance based as you will learn the choreography, and then dance to a specific song. Elements to keep the mind challenged (to stave off Dementia !) are also incorporated throughout the class. There will be no floor work, so no mat is required. This friendly popular session is suitable for all ages, levels, and abilities; particularly the older woman or young mum, who wants to maintain their general fitness, mobility, range of movement, and well being.

LO & TONE

You will need to bring your own mat (or a towel) and hand weights of choice (although some hand weights are available).

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CLASSES PREVIOUSLY ON THE TIMETABLE :-

STRICTLY SOLO

In this 'Strictly Come Dancing' style dance class you will learn all of the Ballroom & Latin dances - including Viennese Waltz, Waltz, Foxtrot, American Smooth, Quickstep, Ballroom Tango, Argentine Tango, Cha Cha Cha, Jive, Rumba, Salsa, Samba, Paso Doble, and more, such as Charleston, and Broadway......... and each of the dances will be choreographed to an appropriate track, so that each week you will be able to learn, perfect, and perform a routine. You will still learn the proper foot patterns for each dance; and you will be taught the correct techniques; footwork; and styling specific for each dance also. We do a different dance each week :- which one of the dances we will be dancing that week will be posted on the News & Updates page. All routines are choreographed by Laili, so are unique to this class. No previous experience is necessary, and this class is suitable for all - any age, level, or ability - however, you will dance strictly SOLO, NOT with a partner. This dance class is not run as a course, so you can dip in and out, and new members are welcome on any week. Clothing needs to be comfortable. Skirts, leggings, or trousers. You can wear trainers, but it's not recommended, and normal (soft) shoes with a smooth sole would be preferable, while dedicated dance shoes (with or without a heel) with suede soles even better. If you don't have anything suitable, then you can dance in socks.

This UNIQUE class guarantees to be a fun and enjoyable way for you to keep fit, and learn how to dance at the same time !

CIRCUITS

A general exercise class for men including a warm-up and cool down. Moving from station to station, you will perform short sets of a mixture of cardiovascular and toning exercises. With no choreography, and exercising at individual stations, this is a class where you can easily work at your own level. This session is very friendly and welcoming, and suitable for all ages, levels, and abilities; but particularly the older gent who wants to maintain his general fitness, strength, mobility, and well being. All equipment is provided, including weights; exercise bands; skipping rope; mini football; basketball hoop; agility ladder; hula hoop; and hand grippers. You will need to bring your own mat (or a towel).

COMBINED CIRCUITS

A general exercise class for the older adult including a warm-up and cool down. An all over workout, for cardiovascular fitness as well as toning. The first half of the class has a thorough warm-up including comprehensive mobility exercises for every part of the body, plus pulse raising, balance exercises, and standing leg work. The second half of the class moves to a circuit format. Moving from station to station, you will perform short sets of a mixture of cardiovascular and toning exercises for the whole body, both standing and with floor work. This may include some exercises with dumbbell's for the upper body; some Pilates type exercises; core strength work; abdominal exercises; and stretching. With no choreography, and exercising at individual stations, this half is where you can easily work at your own level. This popular mixed gender session is very friendly and welcoming, and suitable for all ages, levels, and abilities; but particularly the older adult who wants to maintain their general fitness, strength, mobility, and well being. All equipment is provided, including weights; exercise bands; skipping rope; mini football; basketball hoop; agility ladder; hula hoop; and hand grippers. You will need to bring your own mat (or a towel).

BODY CONDITIONING

An all over workout, for cardiovascular fitness as well as toning. A ten minute warm-up is followed by 15-20 minutes of standing leg work - the optimal way to provide functional training for the lower body. Dumbbells are used for the upper body, and there will be floor work to finish, including abdominal training. Some balance, and core strength work, may be included throughout. All muscle groups are targeted in every session, giving the whole body a comprehensive work out. No complicated choreography and easy to follow, this session is suitable for all levels. Weights are provided. You will need to bring your own mat.

POST NATAL

This is an exercise to music class specifically suited to the mother returning to exercise after having a baby, or a mother new to exercise wishing to regain her figure; socialise with other mothers; and simply just start to feel herself again. A ten minute warm up, followed by a 15-20 minute low impact aerobic section. Then floor work, incorporating toning exercises, and also specific exercises for the postpartum period, including pelvic floor exercises. Every mother will have their abdominal muscles individually assessed for separation, and advised accordingly. It is recommended that mothers wait four to six weeks after the birth, and can come as soon as they feel ready, or start at any time. All ages of baby are welcome, from approximately 4 weeks to walking, and mothers may bring their babies with them to class (in a car seat or pram). Fully qualified Instructor, recognised by the Royal College of Midwives, and ACPOG. You will need to bring your own mat.

AEROBICS

An easy to follow cardio session suitable for all levels, that raises the heart rate and burns calories. The choreography is broken down, and both low impact and high impact options are given throughout, so that you can easily work at your own level.

STEP

A routine is developed through the class, and all choreography is broken down into blocks, and taught from a very base level, making it very achievable, and suitable for most levels. All routines are 'tap-free'. Steps are provided.

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