00710 fitness timetable jan 2017 web

February-April 2017

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.

Wear 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

10.30

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

Buggy Walk, Larbert Library

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

Class

Location

Instructor

06.45 - 07.30

Bodypump

Studio

Cameron

09.20 - 10.20

Bums, Tums & Thighs

Studio

Jennifer

09.30 - 10.15

Aquafit

Pool

Donna

18.00 - 18.45

Aquafit

Pool

Sylvanna

19.00 - 19.30

GRIT Cardio

Sports Hall

Debbie

19.40 - 20.40

Bodypump

Studio

Carol

09.30 - 10.30

Bodypump

Studio

Emma

10.45 - 11.45

Active Forth Class

Studio

Hazel

18.00 - 18.45

Bodyattack

Studio

Nadia

18.50 - 19.35

Bodybalance

Studio

Nabila

19.45 - 20.15

SPRINT

Studio

Clare

20.20 - 20.55

GRIT Strength

Studio

Clare

09.30 - 10.00

Bodyvive Express

Studio

Carol

09.30 - 10.15

Aquafit

Pool

Donna

18.00 - 18.30

GRIT Cardio

Studio

Debbie

18.35 - 19.20

Bodyvive 3.1

Studio

Carol

18.45 - 19.30

Aquafit

Pool

Megan/Manuela

19.20 - 20.05

Bodycombat

Studio

Scott

09.30 - 10.30

Bodybalance

Studio

Carol

11.00 - 12.00

Back into Motion

Studio

Hazel

17.15 - 17.45

Bodypump Express

Studio

Carol

17.50 - 18.45

Bodybalance

Studio

Carol

18.55 - 19.25

SPRINT

Studio

Sheryl

19.30 - 20.15

Bodyattack

Studio

Debbie

20.15 - 20.45

GRIT Strength

Studio

Debbie

09.30 - 10.00

GRIT Cardio

Studio

Ricky

11.00 - 12.00

Active Forth Class

Studio

Hazel

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 09.15 - 10.00 09.30 - 10.15 09.30 - 10.00 10.20 - 11.05 10.30 - 11.00 11.10 - 11.55 12.15 - 13.00 12.30 - 13.00 13.30 - 14.30 17.00 - 17.30 17.15 - 18.00 17.30 - 18.20 18.25 - 19.05 18.30 - 19.15 19.15 - 20.10 19.30 - 20.00 20.15 - 20.45 20.15 - 21.00 06.45 - 07.15 09.30 - 10.15 09.30 - 10.15 10.30 - 11.00 10.15 - 11.15 11.15 - 11.45 12.30 - 13.15 17.15 - 17.45 17.30 - 18.15 18.00 - 18.45 18.20 - 19.05 19.10 - 19.40 19.00 - 19.45 19.45 - 20.15 06.45 - 07.30 06.45 - 07.30 09.30 - 10.30 09.30 - 10.00 09.45 - 10.30 10.35 - 11.35 13.30 - 14.30 17.00 - 17.30 17.35 - 18.20 17.45 - 18.15 18.00 - 18.45 18.25 - 19.10 19.00 - 19.45 19.00 - 19.45 19.15 - 20.00 20.05 - 20.35

Class RPM Aquafit Fitness Blast SPRINT Bodypump GRIT Cardio Bodybalance Strength & Balance HIIT Low Impact Exercise GRIT Plyo RPM Kettlercise Bums, Tums & Thighs RPM Bodypump SPRINT GRIT Cardio Bodycombat GRIT Strength Bums, Tums & Thighs RPM SPRINT Bodyattack CxWorx Bodypump SPRINT Bodypump RPM Bodyattack GRIT Plyo RPM GRIT Strength Bodyattack RPM Bodypump SPRINT Active Forth Circuit Class Bodybalance Low Impact Exercise CxWorx Bums, Tums & Thighs GRIT Cardio RPM Bodypump Bodycombat Aerobiking Kettlercise GRIT Strength

Location Cycle Pool Studio Cycle Studio Sports Hall Studio Studio Cycle Studio Studio Cycle Studio Studio Cycle Studio Cycle Creche Studio Studio Studio Cycle Cycle Studio Studio Studio Cycle Studio Cycle Studio Studio Cycle Studio Studio Cycle Studio Cycle Sports Hall Studio Studio Studio Studio Creche Cycle Studio Creche Cycle Studio Studio

Instructor Barry Megan Lynn A Lee M Carol Cameron Carol Suzanne / Katy-Jane Emma Kerrie Amie / Ricky Barry Lynn Mc Ashley Lynn Mc Ricky Tim Andy Cameron Clare Lynn A Bram Bram Debbie Debbie Debbie Bryony Lee K Bryony Zoe Tim Lee K Tim Carly Nabila Cameron Lee M Suzanne Carol Kerrie Bryony Lynn A Bryony Lynn Mc Bryony Ashley Emma Lynn Mc Amie

Grangemouth Sports Complex

Sunday

Saturday

Friday

Thursday

Day

Time

Class

Location

Instructor

06.45 - 07.30 06.45 - 07.15 09.30 - 10.15 09.30 - 10.15 10.20 - 10.50 10.55 - 11.25 17.15 - 17.45 17.30 - 18.15 18.00 - 18.45 18.25 - 19.25 19.15 - 20.00 19.30 - 20.30 06.45 - 07.30 09.30 - 10.15 10.20 - 10.50 10.20 - 10.50 11.00 - 11.45 16.45 - 17.15 17.30 - 18.15 18.25 - 19.15 19.20 - 20.20 09.00 - 10.00 09.30 - 10.15 10.05 - 10.35 10.40 - 11.10 09.00 - 09.45 10.00 - 10.30 10.00 - 11.00 17.00 - 17.45 18.00 - 18.30

Bodypump SPRINT Bodycombat RPM CxWorx GRIT Cardio SPRINT Bodycombat RPM Bodypump Aquafit Bodyattack Bodyattack RPM CxWorx SPRINT Bodybalance SPRINT RPM Bodypump Bodybalance Bodypump Aerobiking CxWorx GRIT Cardio RPM SPRINT Bodypump RPM SPRINT

Studio Cycle Studio Cycle Studio Studio Cycle Studio Cycle Studio Pool Studio Studio Cycle Studio Cycle Studio Cycle Cycle Studio Studio Studio Cycle Studio Studio Cycle Cycle Studio Cycle Cycle

Cameron Amie / Debbie Cameron Lynn Mc Claire Ian Tim Simon Bryony Nikki Megan Myra / Kerry Myra / Carly Karen Claire Bryony Bryony Ryan F Barry Andy Rikke Carly Emma Carly Kerry Marion Marion Cameron Clare Lee M

Our New Cycle Studio is here Day

Monday

Tuesday

Wednesday

Thursday

Friday Saturday Sunday

Time 06.45 - 07.30 09.30 - 10.00 12.30 - 13.00 17.15 - 18.00 18.30 - 19.15 19.30 - 20.00 09.30 - 10.15 10.30 - 11.00 17.15 - 17.45 18.00 - 18.45 19.00 - 19.45 06.45 - 07.30 09.30 - 10.00 18.00 - 18.45 19.00 - 19.45 20.00 - 20.45 06.45 - 07.15 09.30 - 10.15 17.15 - 17.45 18.00 - 18.45 09.30 - 10.15 10.20 - 10.50 16.45 - 17.15 17.30 - 18.15 09.30 - 10.15 09.00 - 09.45 10.00 - 10.30 17.00 - 17.45 18.00 - 18.30

Class RPM SPRINT HIIT RPM RPM SPRINT RPM SPRINT SPRINT RPM RPM RPM SPRINT RPM Aerobiking Tri Club SPRINT RPM SPRINT RPM RPM SPRINT SPRINT RPM Aerobiking RPM SPRINT RPM SPRINT

Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle Cycle

Instructor Barry Lee M Emma Barry Lynn Mc Tim Bram Bram Bryony Bryony Lee K Nabila Lee M Lynn Mc Emma Emma Amie / Debbie Lynn Mc Tim Bryony Karen Bryony Ryan Barry Emma Marion Marion Clare Lee M

The Mariner Centre Tel: 01324 503750 Day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday Sunday

Time 09.30 - 10.15 10.00 - 11.00 10.25 - 11.10 17.15 - 18.00 18.05 - 18.35 18.00 - 18.45 18.55 - 19.45 19.55 - 20.35 20.40 - 21.10 09.00 - 09.45 09.30 - 10.30 10.45 - 11.15 17.15 - 18.00 18.05 - 18.35 18.30 - 19.15 19.30 - 20.00 09.30 - 10.15 10.20 - 11.05 12.00 - 13.00 17.15 - 18.00 18.10 - 19.00 19.10 - 19.55 20.00 - 21.00 06.45 - 07.30 09.00 - 09.45 09.30 - 10.30 10.30 - 11.00 13.30 - 14.30 17.30 - 18.15 18.30 - 19.30 19.30 - 20.15 09.15 - 10.00 09.30 - 10.15 10.00 - 11.00 17.30 - 18.00 18.15 - 19.00 09.00 - 09.45 09.45 - 10.15 09.30 - 10.30 10.35 - 11.35

Class RPM Conditioning Boxercise Bodypump Bodycombat CxWorx Bodypump Kettlercise Aerobiking Abs Blast Aquafit Bodybalance Aerobiking Bodycombat CxWorx Bodyattack SPRINT Bodyattack Bodypump Strength & Balance RPM Bodybalance Bodypump Conditioning Boxercise Bodybalance Aquafit Bodycombat CxWorx Low Impact Exercise RPM Bodybalance Bodyattack Aquafit Bodyattack Conditioning Boxercise SPRINT Bodypump Bodycombat CxWorx Bodyattack Bodypump

Location Studio Sports Hall Studio Sports Hall Sports Hall Studio Studio Studio Studio Pool Studio Studio Sports Hall Sports Hall Studio Studio Studio Studio Studio Studio Studio Studio Studio Studio Pool Sports Hall Studio Studio Studio Studio Studio Pool Studio Sports Hall Studio Studio Sports Hall Sports Hall Studio Studio

Instructor Clare Alan Clare Diana Diana Lee K Waqar Manuela Manuela Tricia Katy-Jane Megan Simon Simon Manuela Meaghan Vanessa Sylvanna Damian Karen Zoe Barb Alan Katy-Jane Tricia Emma Emma Ashley Barry Rikke Andy Sylvanna Zoe Alan Meaghan Meaghan Simon Simon Craig Barb

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.

Stenhousemuir Tel: 01324 503300 Day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time 06.45 - 07.15 09.30 - 10.30 10.30 - 11.00 11.10 - 12.10 12.30 - 13.00 17.00 - 17.30 17.35 - 18.20 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 12.30 - 13.00 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 16.30 - 17.30 17.45 - 18.45

Class Grit Cardio Bodypump CxWorx Active Forth Circuit Bodypump Express 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 Bodypump Express Bodyvive 3.1 Bodyattack Bums, Tums & Thighs Bodybalance Bodypump Bodycombat CxWorx Bodyvive 3.1 Active Forth Circuit Yoga GRIT Cardio GRIT Strength Bodycombat Bodyattack Bodybalance GRIT Plyo Bodypump CxWorx Bodyvive 3.1 Bodypump Yoga Yoga

Instructor Clare Debbie Debbie Scott Sylvanna Tim Bryony Bryony Isabelle Bryony Nabila Carol Zoe Bram Bram Emma Emma Emma Isabelle Clare Emma Emma Emma Scott Meaghan Clare Clare Zoe Kerry Pauline Erin Ian Isabelle Manuela Manuela Nabila Nabila Diana Diana Carol Scott Leigh Amie / Debbie Amie / Debbie Pauline / Sylvanna Myra Ashley Tim Tim Pauline Isabelle Debbie Leigh Leigh

Class Descriptions Active Forth This circuit style class is primarily designed for Active Forth clients and those who may benefit from lighter exercise.

CXWorx Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body?

Aquafit A low impact water-based

Grit Cardio Maximise your calorie burn with

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!

Back to Motion The active forth team lead

this fun back workout, incorporates strength, core and relaxation elements to improve your back health.

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!

Conditioning Boxercise A high intensity

workout covering cardio and boxing elements

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!

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.

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.

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’