September - December 2016
Fitness Class Timetable
bo’ness recreation centre | grangemouth sports complex | the mariner centre | stenhousemuir
Fitness Class Frequently Asked Questions (FAO’s) We deliver just under 200 classes per week across our 4 clubs, from the popular Les Mills classes to freestyle. Here is a helpful guide, to some of our most commonly asked questions:
I have never exercised before, which class would suit me? It’s best to start with a low impact exercise class like Bodyvive 3.1. This will allow you to familiarize yourself with the demands of the session. Our instructors and gym team can advise you about the different ranges of classes on offer and read over our class descriptions at the back of the timetable.
What do I wear?
Always wear comfortable, supportive trainers. Socks are optional but should protect you from getting blisters. The rest of your workout gear should be comfortable and unrestrictive.
Can I just turn up to a class or do I need to book?
Yes you can just turn up to a class but we would advise you book as our classes are very busy, especially in the evenings. Everyone can book up to 7 days in advance however non members need to pay at point of booking to secure your space. This can be paid over the phone via payment card.
I can’t attend a class that I have booked?
Please call the club so we can remove your name and offer this space out to someone on our waiting list. Please always let us know, even if it’s only 15 minutes before class starts as we often have customers turn up on the off chance that there are late cancellations.
What age can I start participating in classes? You have to be 16 or over to attend our classes.
Why are some of the classes listed in orange & blue? If a class is in orange then it is either a new class or a time change. The classes in blue are all in the pool.
Welcome The buzz and motivation of working out is amazing, that’s why fitness classes are so popular. We have created some guidelines to ensure you get the most of our classes, follow them and you’ll love adding fitness classes to your life.
W ear sports clothing that’s practical, cool and comfy O nly wear trainers that ensure your feet are fully supported R espect other customers so please switch your mobile onto silent in classes K eep hydrated so bring a water bottle with you O nly exercise when feeling well – if still attending please tell the instructor U se and replace equipment safely – tell us if anything is wrong with equipment T ime – at least 5 minutes before class starts or you may lose your space 2 people are better than one so invite a friend to join you in your next class M ake your booking 7 days in advance U r feedback is greatly appreciated so please tell us what you think of our classes S wipe your card in the gym to show you have attended your class I nformation about fitness classes check our website for the most update timetable C heck spaces for classes next week and book while you are there
Enjoy your class, have fun and see the results! www.falkirkcommunitytrust.org Falkirk Community Trust gratefully acknowledges the support of Falkirk Council
Walk your way to better health We have walks in Grangemouth, Bo’ness, Brightons, Carronshore and the Helix. We also have other projects, Strength & Balance, Nordic walking and Buggy walks... Day
Monday
Tuesday
Wednesday
Thursday Friday
Time
Location
10.00
Health Walk, Falkirk Stadium
10.00
Grangemouth Community Education Unit
10.30
Kinneil Museum Bo’ness
12.30
Buggy Walk, Polmont, behind church hall
13.15
Buggy Walk, Falkirk Stadium
19.00
Falkirk Stadium
10.00
Carronshore Community Centre
14.00
Kinneil Museum Bo’ness
10.00
Grangemouth Community Education Unit
13.30
Carriden History Walk, Carriden Church, Bo’ness
18.45
Carronshore Community Centre
19.00
Helix Connect, Falkirk Stadium
19.00
Carriden History Walk, Carriden Church, Bo’ness (alternative weeks, please call)
10.00
Brightons, Grange Centre
10.30
Kinneil Museum Bo’ness
13.15
Bonnybridge, Health Centre - Buggy Walk
Cost
F R E E
For more information on any of our walks email: stepforth@falkirkcommunitytrust.org or call 01324 504556
www.falkirkcommunitytrust.org/fitness/step - forth
Bo’ness Recreation Centre Tel: 01506 778510 Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Time 06.45 - 07.30
Class Bodypump
Location Studio
Instructor Cameron
09.20 - 10.20
Bums, Tums & Thighs
Studio
Jennifer
09.30 - 10.15
Aquafit
Pool
Donna
18.00 - 18.45
Aquafit
Pool
Suzanne
19.15 - 19.45
Metafit
Sports Hall
Andy
20.15 - 21.00
Bodypump
Studio
Carol
09.30 - 10.30
Bodypump
Studio
Emma
10.45 - 11.45
Active Forth Class
Studio
Fiona
18.00 - 18.45
Bodyattack
Studio
Craig
18.55 - 19.25
RPM
Studio
Nabila
19.35 - 20.20
Bodybalance
Studio
Nabila
20.25 - 21.15
Kettlercise
Studio
Ryan
06.45 - 07.30
RPM
Studio
Lee K
09.30 - 10.15
Kettlercise
Studio
Ryan
09.30 - 10.15
Aquafit
Pool
Donna
18.00 - 18.45
Bodypump
Studio
Lee K
18.00 - 18.30
Metafit
Sports Hall
Andy / Debbie
18.45 - 19.30
Aquafit
Pool
Suzanne / Megan
18.50 - 19.35
Bodyvive 3.1
Studio
Carol
19.40 - 20.25
Bodycombat
Studio
Scott
09.30 - 10.30
Bodybalance
Studio
Carol
17.15 - 17.45
CxWorx
Studio
Carol
17.45 - 18.45
Bodybalance
Studio
Carol
18.55 - 19.25
SPRINT
Studio
Sheryl
19.30 - 20.15
Bodyattack
Studio
Debbie
06.45 - 07.30
RPM
Studio
Lynn
09.30 - 10.00
Metafit
Studio
Andy
10.00 - 10.45
Bodycombat
Studio
Scott
17.30 - 18.25
Bodypump
Studio
Carol
18.30 - 19.15
Bodyvive 3.1
Studio
Carol
09.30 - 10.15
Bodypump
Studio
Craig
10.20 - 11.05
Bodyattack
Studio
Craig
Grangemouth Sports Complex Tel: 01324 504568
Wednesday
Tuesday
Monday
Day
Time 06.45 - 07.30 07.35 - 08.05 09.15 - 10.00 09.30 - 10.15 10.20 - 11.05 10.30 - 11.00 11.10 - 11.55 12.30 - 13.15 13.30 - 14.30 17.15 - 18.00 18.10 - 19.05 19.10 - 20.00 19.15 - 20.10 20.15 - 20.45 20.15 - 21.00 06.45 - 07.15 07.20 - 08.05 09.30 - 10.15 10.15 - 11.15 11.15 - 11.45 12.30 - 13.15 17.15 - 17.45 17.30 - 18.30 18.00 - 18.45 18.35 - 19.35 18.55 - 19.30 19.40 - 20.40 06.45 - 07.30 08.50 - 09.20 09.30 - 10.30 09.45 - 10.30 10.35 - 11.35 13.30 - 14.30 17.30 - 18.00 18.00 - 18.45 18.10 - 18.40 18.50 - 19.45 19.00 - 19.45 19.50 - 20.35 20.00 - 20.30
Class RPM SPRINT Aquafit Fitness Blast Bodypump Metafit Bodybalance Strength & Balance Low Impact Exercise RPM Kettlercise Bums, Tums & Thighs Bodypump GRIT Plyo Bodycombat GRIT Strength Bodybalance Bums, Tums & Thighs Bodyattack CxWorx Bodypump SPRINT Bodypump RPM Bodyattack RPM Kettlercise Bodyattack GRIT Strength Bodypump Active Forth Circuit Class Bodybalance Low Impact Exercise CxWorx Bums, Tums & Thighs GRIT Cardio Bodypump Bodycombat RPM GRIT Strength
Location Studio Studio Pool Studio Studio Hall Studio Studio Studio Studio Studio Hall 2 Studio Creche Studio Studio Studio Studio Studio Studio Studio Creche Studio Creche Studio Creche Studio Studio Studio Studio Sports Hall Studio Studio Studio Studio Creche Studio Creche Studio Creche
Instructor Barry Siobhan Megan Lynn A Carol Debbie Carol Suzanne / Katy-Jane Kerri Barry Lynn Mc Ashley Siobhan Amie Cameron Clare Leigh Lynn A Ryan Debbie Debbie Bryony Lee Tracy Zoe Lynn Mc Lynn Mc Zoe Tim Tim Suzanne Carol Kerri Carol Lynn A Bryony Bryony Siobhan Bryony Siobhan
Grangemouth Sports Complex
Sunday
Saturday
Friday
Thursday
Day
Time 06.45 - 07.30 07.35 - 08.05 09.30 - 10.15 10.20 - 10.50 10.55 - 11.25 17.00 - 17.30 17.35 - 18.20 18.25 - 19.25 19.15 - 20.00 19.30 - 20.30 06.45 - 07.30 09.30 - 10.15 10.20 - 10.50 10.55 - 11.40 13.30 - 14.30 16.45 - 17.15 17.30 - 18.15 18.25 - 19.15 19.20 - 20.20 09.00 - 10.00 10.05 - 10.35 10.40 - 11.10 11.15 - 11.45 09.00 - 09.45 10.00 - 11.00 17.00 - 17.45 18.00 - 18.30
Class Bodypump SPRINT RPM CxWorx Metafit SPRINT Bodycombat Bodypump Aquafit Bodyattack Bodyattack RPM CxWorx Bodybalance Low Impact Exercise SPRINT RPM Bodypump Bodybalance Bodypump CxWorx GRIT Cardio SPRINT RPM Bodypump RPM SPRINT
Location Studio Studio Studio Studio Studio Studio Studio Studio Pool Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio
Instructor Cameron Amie / Debbie Lynn Mc Claire Ian Tim Simon Tim Megan Myra Myra / Carly Karen Claire Bryony Kerri Ryan Barry Barry / Andy Nabila Carly Carly Siobhan Amie Marion Marion Lee M Lee M
WHAT IS LES MILLS SPRINT? LES MILLS SPRINT™ is a 30 - minute High - Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results. It’s a quick and hard style of training that returns rapid results with minimum joint impact. The short duration of a LES MILLS SPRINT workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout BENEFITS ARE: • Build lean muscle and train your body to burn fat • Faster cardio results than with steady state training • Burn calories for hours after your workout • Short and intense – all done in 30 minutes JUST GETTING STARTED? You don’t need to be a cyclist, but you will need some level of fitness for a LES MILLS SPRINT workout. Don’t be afraid to dial back in your first few sessions, and just get a feel for what it is all about. If you’re finding things tough slow your spinning down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.
The Mariner Centre Tel: 01324 503750 Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday Sunday
Time
Class
Location
Instructor
09.30 - 10.15
RPM
Studio
Ryan F
10.00 - 11.00
Conditioning Boxercise
Sports Hall
Alan
10.25 - 11.10
Bodybalance
Studio
Leigh
17.15 - 18.00
Bodycombat
Sports Hall
Diana
18.05 - 18.35
CxWorx
Sports Hall
Diana
18.35 - 19.35
Kettlercise
Studio
Waqar
19.45 - 20.30
Aerobiking
Studio
Manuela
20.35 - 21.05
Abs Blast
Studio
Manuela
06.45 - 07.30
Bodyattack
Studio
Manuela
09.00 - 09.45
Aquafit
Pool
Tricia
09.30 - 10.30
Bodybalance
Studio
Katy-Jane
10.45 - 11.15
Aerobiking
Studio
Megan
17.15 - 18.00
Bodycombat
Sports Hall
Simon
18.05 - 18.35
CxWorx
Sports Hall
Simon
18.20 - 19.20
Bodyattack
Studio
Alan
19.30 - 20.15
RPM
Studio
Alan
09.30 - 10.15
Bodyattack
Studio
Ryan
10.00 - 11.00
Conditioning Boxercise
Sports Hall
Alan
12.00 - 13.00
Strength & Balance
Studio
Damian
17.15 - 18.00
RPM
Studio
Karen
18.10 - 19.10
Bodybalance
Studio
Zoe
19.10 - 20.00
Insanity
Studio
Barb
20.00 - 21.00
Conditioning Boxercise
Studio
Alan
06.45 - 07.30
Bodybalance
Studio
Katy-Jane
09.00 - 09.45
Aquafit
Pool
Tricia
09.30 - 10.30
Bodycombat
Sports Hall
Emma
10.30 - 11.00
CxWorx
Studio
Emma
13.30 - 14.30
Low Impact Exercise
Studio
Ashley
17.30 - 18.15
RPM
Studio
Barry
18.30 - 19.30
Bodybalance
Studio
Zoe / Rikke
19.30 - 20.15
Bodyattack
Studio
Debbie
09.30 - 10.15
Bodyattack
Studio
Zoe
10.00 - 11.00
Conditioning Boxercise
Sports Hall
Alan
17.30 - 18.00
SPRINT
Studio
Meaghan
09.00 - 09.45
Bodycombat
Sports Hall
Diana
09.45 - 10.15
CxWorx
Sports Hall
Diana
09.30 - 10.30
Bodyattack
Studio
Craig
10.30 - 11.15
PiYo
Studio
Barb
Variety
is the spice of life! If you are reading this then you’re a fitness class devotee. But do you ever wonder how you could spice up your work out from time to time? The gym might be your answer. With our gyms staffed at all times by a fully qualified team, you just need to ask the experts.
If you’ve never tried the gym before, you can book an induction and a programme where you will receive guidance from our gym staff on a training programme that suits your needs. Or if you are already a gym customer, maybe a new programme is all you need to refresh and re - motivate your training. In either case, all you need to do is speak to one of gym team to support you achieving your desired results.
Stenhousemuir Tel: 01324 503300 Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time
Class
Instructor
06.45 - 07.15 09.30 - 10.30 10.30 - 11.00 11.00 - 12.00 16.50 - 17.20 17.30 - 18.15 18.25 - 18.55 18.55 - 19.40 19.45 - 20.30 06.35 - 07.30 09.30 - 10.15 10.15 - 11.15 16:45 - 17.30 17.30 - 18.15 18.20 - 18.50 18.55 - 19.25 19.25 - 19.55 19.55 - 20.40 06.45 - 07.15 09.30 - 10.00 10.05 - 10.50 10.50 - 11.20 11.30 - 12.30 17.30 - 18.15 18.20 - 19.05 19.10 - 19.55 20.00 - 20.45 06.45 - 07.30 09.30 - 10.30 10.30 - 11.30 17.15 - 18.00 18.00 - 18.45 18.50 - 19.35 19.40 - 20.40 06.35 - 07.30 09.30 - 10.30 10.30 - 11.00 11.00 - 11.45 12.00 - 13.00 17.15 - 18.00 18.00 - 18.30 18.40 - 19.10 19.15 - 20.00 09.00 - 09.45 09.50 - 10.35 10.40 - 11.10 11.15 - 12.00 09.00 - 09.30 09.30 - 10.15 10.15 - 11.15 17.45 - 18.45
Grit Cardio Bodypump CxWorx Active Forth Circuit GRIT Plyo Bodypump CxWorx Bodyvive 3.1 Bodybalance Bodypump Bodyvive 3.1 Bodybalance Yoga Sh' Bam Grit Strength Grit Plyo CxWorx Bums, Tums & Thighs GRIT Strength GRIT Cardio Bodycombat CxWorx Active Forth Circuit Bodyattack Bodycombat Bodypump Bodybalance Bodycombat Bodypump Bodybalance Bodyvive 3.1 Bodyattack Bums, Tums & Thighs Bodybalance Bodypump Bodycombat CxWorx Bodyvive 3.1 Active Forth Circuit Sh'Bam GRIT Cardio GRIT Strength Bodycombat Bodyattack Bodybalance GRIT Plyo Bodypump CxWorx Bodyvive 3.1 Bodypump Yoga
Clare Debbie Debbie Scott Tim Bryony Bryony Tracy Tracy Nabila Carol Zoe Bram Bram Emma Emma Emma Isabelle Clare Emma Emma Emma Scott Meaghan Clare Clare Zoe Siobhan Pauline Leigh Isabelle Manuela Manuela Nabila Nabila Diana Diana Carol Scott Lee Amie / Debbie Amie / Debbie Clare / Pauline Myra Tracy Tim Tim Pauline Tracy Tracy Leigh
Class Descriptions Active Forth This circuit style class is primarily designed for Active Forth clients and those who may benefit from lighter exercise. Aquafit A low impact water
- based aerobics class, providing a highly effective cardiovascular and toning workout
Aerobiking A spin class involving speed cycling,
hill climbs and combinations of high and low resistance. Excellent for increasing stamina and burning calories!
BodyAttack The sports - inspired cardio workout for building strength and stamina. This high - energy interval training class combines athletic aerobic movements with strength and stabilization exercises. BODYBALANCE This class incorporates elements of Yoga, Pilates and Tai Chi which will offer you a workout that builds flexibility and strength. You will finish this class feeling centred and calm. BodyCombat This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai BodyPump Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce lean body muscle conditioning in the original barbell workout BodYVIVE 3.1 Bodyvive 3.1 is a low impact, whole body workout, using tubes, balls and body weight to boost fitness & core strength Bums, Tums & Thighs This is exactly what it sounds like. For a flatter stomach and tighter bum and thighs this is the class for you! CXWorx Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? Grit Cardio Maximise your calorie burn with
this combination of high impact body weight exercise and watch as you get super fit, superfast. You will burn fat and boost fitness in no time!
Grit Plyo Based on the principles of plyometrics, this fantastic workout uses the bench to build your power and leg strength. This will transform muscle fibre, producing the lean athletic shape, you are crying out for. Grit Strength Blasting all major muscle groups, you are pushed out of your comfort zone and left with lean and toned muscle. Your metabolism stays in overdrive for hours afterwards. It’s the guaranteed fat burn you want! Insanity A high intensity class that takes your workout to a new high using only your own bodyweight. You will work hard in blocks, with a quick recovery to then enable you to work hard again.
Kettlercise Incorporates the use of kettlebell
training in a friendly group atmosphere, utilising light weights. It will work every single muscle in your body ensuring you melt away fat, tone up, improve core stability and dramatically improve endurance.
Metafit The latest way of keeping fit. It is a 30 minute class that lasts 24 hours, tones the muscles, boosts the metabolism, burns the fat. Low Impact Exercise This class is for active seniors, providing a mix of low impact aerobics, toning, stretching and socialising.
RPM A fun, athletic, cardiovascular cycling workout that guarantees to leave you on a high and wanting more. PiYo Improve your posture, muscle coordination, flexibility, cardiovascular strength and sense of well - being, all in one low impact workout! Sh’Bam A fun - loving, insanely addictive dance workout. SPRINT This class is high intensity interval
training (HIIT) so it will give you rapid results with minimal joint impact. Your reward is you will be burning calories for hours’