Workout Class Studio
The Sovereign Centre has over 50 workout classes per week all run in our fully air conditioned workout studio or large sports hall. Fully qualified fitness instructors take you through a range of classes to help you lose weight, tone up or simply get fit.
Class Descriptions
60+ Strength and Tone Ideal for people with various medical conditions such as arthritis, osteoporosis, asthma, diabetes, high blood pressure, high cholesterol, high BMI, or those recovering from hip and knee replacement and cancer patients. The class will be also great for someone is completely new to the gym, or who is unfit and never exercised before.
Aqua Fit a 45 min aerobic/strength-based workout for all age groups and fitness abilities performed in the water for resistance. Using water-based exercises, pool noodles and hydro discs Aqua Fit targets the full body without putting extra stress on your joints and helps improve your cardiovascular system at the same time. Suitable for swimmers and non swimmers you can chose your water depth.
Aqua Splash less intense than Aqua Fit, this 45 min long aerobic / strength-based workout is carefully designed for the age group 55+, various fitness abilities, beginners, people who had a long break from exercise or people with various medical conditions like arthritis, osteoporosis, joint replacement, diabetes etc. This class is held in the Training pool where the water level will be up to your waist.
BODY BALANCE® Is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centred and calm. Using controlled breathing and a carefully structured series of stretches, moves and poses to music to bring the body into a state of harmony and balance.
BODY COMBAT® This fiercely energetic program is inspired by martial arts and draws from disciplines such as karate, boxing, taekwondo, tai chi and Muay Thai. You will strike, punch and kick your way through the calories.
Body Conditioning a 45min or 55min long class, typically involves a combination or aerobic and toning blocks using barbells, weighted plates or steps all done to energising music. These classes improve physical attributes and help you tone up your entire body.
BODY CONDITIONING a 45min or 55min long class, typically involves a combination of aerobic and toning blocks using barbells, weighted plates or steps all done to energising music. These classes improve physical attributes and help you tone up your entire body.
BODY PUMP® Is the original barbell class that will sculpt, tone and strengthen your entire body. It is one of the world¹s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl to inspiring music with motivating instructors.
Chi Ball based on traditional Chinese medicine and incorporate synergy of six ancient and modern exercise philosophies to promote balance and well-being in mind, body and spirit. A typical Chi Ball class appeals to all ages and physical abilities. The class format uniquely changes its emphasis on each one of the six exercise philosophies: Tai Chi-Qi Gong, Chi Ball Dance, Yoga, Pilates, Feidenkrais method and Deep Relaxation to follow a nature’s energetic example of each season.
Circuits (Sports Hall) is a high intensity, fast-paced workout that can help tone your body and shed fat. Circuit classes are high energy and fast-paced and involves moving your way around different exercise stations performing each exercise as many times as you can in a set amount of time. If your goal is also to improve your cardio-vascular system, we would highly recommend you book this class.
Circuits - SmartStart a short 30 min long class, suitable for beginners, an excellent way to improve your mobility, strength and stamina. The instructors focus on strengthening your lower and upper body and improving your cardiovascular system. A great class to learn new exercise ideas, correct posture and technique. Maximum number of participants in the group is 6 to ensure the quality of this class.
Core Blast - SmartStart a short 30 min long class, suitable for beginners, targeting your core area. The stomach and core can be one of the hardest areas to train, so we’ve introduced a specialised Core Blast class. As its name suggests, our Core Blast class is an intense abdominal workout designed to tone the stomach area using body-weight based exercises but also other gym equipment to ensure your abs will be challenged every single time. This abdominal workout focuses on core strength and stability, giving you tighter, flatter abs or that 6 pack you've always wanted!
Dance Fitness Shrink everything except your smile. It’s time to feel the rhythm and shed the pounds. It’s the perfect time to dance yourself into summer shape. A fun and energetic class aimed at all abilities. Feel the music, find your groove and let’s party.
Deadlift SMARTSTART This 30 minute class is perfect for someone who doesn’t know what deadlift is, and would like to try something new, or someone who is unsure of the right movement pattern. We will cover a brief description of deadlift, demonstrate correct technique, breathing and give you some ideas to progress or regress this brilliant movement.
Legs, Bums, Tums Tone and burn fat using lunges, step and squatting techniques combined with weights and your own bodyweight. This class will test your legs, bum and tum to improve those areas that we love to hate.
Indoor Cycling 45 min long and more intense than riding a stationary bike. This class targets mainly your lower body, glutes, quadriceps, hamstrings, and calves. The intensity will vary throughout the class thanks to different body positions, pedal speed, and resistance. Including a variety of different interval training systems and muscular endurance, you will get a nice cardio/lower body workout while listening to music.
Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. It helps to improve general fitness and overall wellbeing. Similar to Yoga, a typical Pilates class would focus on improving your posture, flexibility and balance. Suitable for all fitness abilities and especially for those who are trying to slowly build up their fitness. It’s a low impact class.
Squat SMARTSTART This 30 min class is perfect for someone who has either never done squats before, or who is not 100% sure on technique. We highlight the most important points to bear in mind when squatting, help you with breathing, correct posture and give you some examples on progression or regression, which you could implement into your training routine.
Step Aerobics The best way to tone and firm your legs and bum, incorporated into an aerobics routine to create a full body fitness work out. Burn calories and tone up in a fun and friendly environment.
Tai Chi This teaching is based on a combination of slow body movements and breathing, with focus on balance and flexibility. It is beneficial for physical and mental health, and is a safe, gentle form of exercise appropriate for all ages.
Trx SMARTSTART a short 30 min long class, suitable for beginners, targeting your upper, lower body and core. A great way to improve your strength, balance, flexibility, and core stability. A great class using a suspension training system which utilise person’s own body without relying on resistance machines or dumbbells. Suitable for beginners who are not able to do body weight squats or lunges on their own and require additional support.
Yoga is an old discipline from India. It is both spiritual and physical. Yoga uses breathing techniques, exercise and meditation. It helps to improve health and happiness. It’s a low impact class, which aims to align the mind and body through a series of postures and focuses on strength, flexibility and meditation techniques.
Zumba is a fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training alternating fast and slow rhythms to help improve cardiovascular fitness as well as helping you to burn some extra calories too