Exercise Class Information
Strength and Conditioning
Abs Blast
Abs Blast is a short, high‑intensity workout focused on strengthening and toning the abdominal and core muscles. It typically combines bodyweight exercises (like crunch variations, planks, and leg raises) with functional core movements to improve stability, posture, and overall core endurance. Sessions are often around 20–30 minutes, making them an efficient way to target the midsection, and are suitable for a range of fitness levels.
Barbell Strength
Barbell strength classes focus on using barbells and weights to target multiple muscle groups efficiently. These classes often combine the principles of strength training, progressive overload, and functional fitness to help participants gain strength, tone muscles, and improve overall physical performance.
Body Conditioning
A full body workout involving muscular strength and endurance to help shape and tone your muscles! Body Conditioning combines cardio and resistance work to an energetic beat to work out your whole body.
With a range of exercise techniques that includes aerobics, floor work, weights and resistance training, you are guaranteed a varied class that will hit those areas that other workouts miss.
Body Pump
BODYPUMP, a total body workout that will burn calories, shape and tone your entire body, increase core strength and improve bone health.
Circuits
Increase your strength and burn calories with this fast paced, high impact class. Work your way around a circuit of timed cardio and resistance exercises for a killer full body workout. Participants can expect to burn 600 calories in an hour.
Functional Training
A full-body workout using dumbbells, resistance bands, steps, and your own bodyweight with various movements to get you toned and fit. Empower your mind and body as you train between high and low intensity exercises through timed intervals of free weights, cardio, and balance work.
Kettlebells
A high energy fat burning workout designed to shape, sculpt and burn calories using kettlebell weights.
Legs, Bums and Tums
A conditioning class designed to sculpt, tone and tighten those problem areas with exercises to increase muscular strength and endurance. Suitable for all ages and abilities.
Les Mills Tone
Class Format and Duration
Les Mills TONE is structured as a complete, multi-training workout that typically lasts 45 minutes and integrates cardio, resistance, and core exercises.
The class starts with low-impact cardio to warm up the body and elevate heart rate, followed by functional resistance exercises, core conditioning, and a cool-down for flexibility and recovery.
Pure Core
Core exercise classes focus on strengthening the core muscles, essential for overall stability, balance, and performance include planks, crunches, and leg raises, aimed at enhancing stability and reducing the risk of injury.
These classes are perfect for anyone looking to improve their posture, reduce the risk of injury, and build a strong, stable core.
Rigg Circuits
Rig Circuits sessions focus on functional exercises that mimic everyday movements. The goal is to enhance strength, endurance, balance, mobility, and coordination for practical, daily fitness.
The format is a circuit-style workout, moving participants through a series of stations or exercises targeting different muscle groups. This keeps the session dynamic and engaging and accommodates multiple fitness components at once.
Strength and Conditioning
A class designed to enhance overall fitness. Strengthen and tone the whole body with a mix of own body resistance, weights, barbells and resistance bands.
Class includes resistance and weight training exercises to improve strength, endurance, flexibility and balance.
Stretch and Sculpt
Stretch and Sculpt classes are usually accessible to all fitness levels, with modifications provided to accommodate beginners, people with tight muscles, or individuals with limited mobility.
Ideal for anyone seeking a gentle yet effective full-body workout that combines flexibility training with muscle toning. These classes often complement other fitness activities or athletic training by serving as an active recovery session while improving overall balance, strength, and posture.
Upper Body Workout
Upper body class begins with a warm-up (joint mobility and light cardio), progresses through a structured series of exercises targeting arms, back, chest, and shoulders, and finishes with cooldown stretches. Equipment may include resistance bands, hand weights, barbells, kettlebells, or your bodyweight.
These classes are ideal for anyone aiming to strengthen, tone, and improve posture, and they often offer flexibility for beginners, seniors, or those looking for low-impact options while still challenging the upper body.
HIIT and Cardio
Body Combat
Step into a BODYCOMBAT workout and you’ll punch and kick your way to fitness, burning up to 570 calories** along the way. These high-energy martial arts inspired workout is totally non-contact and there are no complex moves to master.
Boxercise
Boxercise is based on the different training techniques used by professional boxers, but without the risks associated with physical contact. The high-intensity nature of the workout means that you burn fat quickly, and the quick succession and repetitive motion of the movements tones your muscles.
Boxercise takes elements that professional boxers use in their own training. And while classes may vary, a typical one will involve:
• Shadow-boxing
• Hitting pads
• Skipping
• Press-ups and Sit-ups
Cardio Tennis
Cardio Tennis is a high energy fitness that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobic workout. Most women can burn 300 to 500 calories per hour and men burn between 500 to 1,000.
Fit Mix
A Fun keep fit class that works the entire body, providing a great mix of cardio, strength training, toning, and stretching/relaxation. This group exercise to music session uses motivational, upbeat music to energize and help reach personal fitness goals. The class is suitable for any fitness level and is geared towards young at heart and great for returning to exercise or those wanting a lower impact, full mind and body workout. One of the main aims is to get everyone moving!
H.I.I.T. (High-Intensity Interval Training)
Don’t be fooled by only a 30-minute class, you will be put through your paces by your instructor – it will be hard, it will be fast and it will be exhausting but your fat burning benefits will carry on up to 24 hours after the class.
High-intensity Interval training (HIIT) involves combining both cardio and resistance training in the same workout. It alternates upper and lower body moves as well as high-intensity and lower-intensity exercises.
A conditioning class designed to sculpt, tone and tighten those problem areas with exercises to increase muscular strength and endurance. Suitable for all ages and abilities.
HIIT and Cardio
HIIT (High-Intensity Interval Training) and cardio classes in the UK provide fast-paced, full-body workouts that combine strength, endurance, and aerobic fitness in short, high-intensity intervals for maximum calorie burn and improved cardiovascular health.
Hybrid Training
Hybrid Training is an outdoor class that incorporates running with functional exercises to improve both strength and endurance. Suitable for all fitness levels.
Insanity
Forget everything you think you know about high-intensity workouts. Because INSANITY® turns old-school interval training on its head. With INSANITY® you work flat out in 3 to 5-minute blocks, and take breaks only long enough to gulp some air and get right back to work. It’s called Max Interval Training because it keeps your body working at maximum capacity through your entire workout.
Les Mill Body Combat
BODYCOMBAT™ is our ultimate warrior workout to help develop coordination and release stress. Destroy calories as you learn to punch, kick, block and strike. Get a whole-body workout that targets every muscle group.
Les Mills RPM
RPM is a group indoor cycling class where you control the intensity. It’s fun, low impact and you can burn up to 500 calories a session**. With great music pumping and the group cycling as one, your instructor takes you on a journey of hill climbs, sprints and flat riding.
Les Mills TRIP
Les Mills The TRIP is an immersive cycling experience that takes you on a virtual journey through a futuristic world. It is a 40 minute multi peak cycling workout that combines a journey through digitally created worlds with a purpose built studio, live instructors, immersive video, cinema scale screen and sound system. The TRIP is designed to burn serious calories to get you fitter faster, with less discomfort.
Les Mills Sprint
SPRINT™ is a high intensity, low impact group cycling fitness class, and is scientifically proven to get you rapid weight loss results. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The result is fast and efficient fat loss
Metafit
The Metafit™ is the original 30 minute, non-choreographed, bodyweight-only HIIT workout. Metafit™ can be used as a group studio class, Bootcamp or a one to one training session, It’s tough, that’s why it gets results! Metafit is not a home workout, it is a class taught live by qualified coaches.
Revolutions
A high energy cardio workout using stationary fixed wheel bikes to build strength and stamina. Indoor cycling is an organized activity with a group fitness format. Classes focus on endurance, strength, interval, and high intensity training using the stationary bike. The indoor cycle that evolved from the stationary bike is designed with a heavy weighted flywheel, chain drive, and friction resistance.
Step Aerobics
A step aerobics session consists of sets of choreographed movements performed on a raised platform. The movements accompanied by music and designed to work the lower body, upper body and cardiovascular system. Sessions will provide both cardiovascular and muscular endurance. Incorporating both upper and lower body movements together will improve your coordination and agility, and the constant push up onto the step will increase leg strength.
Mind and Body
Body Balance
Body Balance includes elements of Tai Chi and Pilates while an inspiring soundtrack plays in the background. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started.
Body Flow
Body Flow classes typically combine elements of yoga, Pilates, and movement flow sequences to provide a full-body workout. The practice is usually breath-led, with smooth transitions between postures, integrating standing and seated poses, twists, backbends, balance exercises, and core activation.
The emphasis is on alignment and controlled movement, ensuring that participants engage each muscle group safely and effectively.
Pilates
Pilates is a combination of yoga and tai chi, 34 moves composed by Joseph Pilates are used for rehabilitation to elongate and strengthen particularly in relation to back issues. Pilates is designed to restore the body’s balance; so much more than just building a ‘strong core’ or ‘perfect posture’. Exercises involve the whole body and are performed on a mat or sometimes utilising small equipment. Please bring a yoga mat along to this class.
Pure Stretch
Pure Stretch makes movement fun, accessible and effective for everyone, no matter what ability or age. Pure stretch involves stretch routines, core strengthening exercises and relaxation techniques incorporating aspects of Yoga and Pilates – with a bit of fun thrown in! Have fun with flexibility.
Spinal Flex
Working towards a healthy, flexible spine, incorporating gentle movements to bring balance to the body and mind. Class includes breath work and relaxation to reduce stress and exercises to improve back flexibility and strength.
Tai Chi
Tai chi also called Tai Chi Chuan, combines deep breathing and relaxation with flowing movements. Originally developed as a martial art in 13th-century China, Tai Chi is today practised around the world as a health-promoting exercise. While there is scope for more rigorous research on Tai chi’s health benefits, studies have shown that tai chi can help people aged 65 and over to reduce stress, improve posture, balance and general mobility, and increase muscle strength in the legs.
Yoga
Yoga is the perfect combination of movement, focus and breath in a practice designed to improve your body and mind. It is non-competitive and available to all body types and ages. Invigor8 offers a range of different yoga classes from gentle classes for flexibility to stronger classes designed to build strength and stability, whilst still retaining the integration of the physical and the mental. Each Invigor8 yoga teacher has his/her own style which means you will be able to find a yoga class that is perfect for you and your needs. Please bring a yoga mat along to this class.
Chair Yoga
Chair yoga modifies traditional yoga postures so that they can be safely performed while seated or using a chair for support. This makes yoga accessible for seniors, beginners, individuals with limited mobility, chronic pain, or physical disabilities, as well as those recovering from surgery or managing long-term conditions.
Classes can include seated stretches, gentle twists, standing poses with chair support, breathing exercises, and meditation.
Gentle Yoga
Gentle yoga focuses on slow, mindful movements and often includes extended time for meditation, breath work, and relaxation.
Classes usually begin with gentle warm-up exercises to prepare the body, followed by seated, standing, or lying postures. Poses are often held for longer durations, allowing participants to release tension, improve flexibility, and connect with their breath.
Modifications and props such as blankets, blocks, straps, or chairs are commonly used to make poses accessible and comfortable for everyone.
Hatha Yoga
Hatha Yoga class is a slow-paced, alignment-focused practice that is suitable for both beginners and experienced practitioners, promoting physical and mental well-being.
Breathing Techniques with a period of focus on your breath or pranayama, which helps calm the mind and prepare for the practice.
Various physical poses, also known as asanas, which help improve balance, flexibility, and strength. These poses range from simple to more challenging.
Yoga Flow
Yoga Fusion
A happy mix of Pilates and Yoga. Yoga Fusion works core muscles, strengthens the whole body and increases flexibility.
Vinyasa Flow
Vinyasa yoga practice that combines breath with movement, resulting in a
flowing and mindful practice that stretches and strengthens to bring balance to body and mind. Can bring stress-busting benefits and mindfulness to your exercise routine.
Dance and Low Impact
Aqua
Aqua is performed in the shallow end of the pool. This ultimate low impact, total body workout works the whole body and is kind to the joints. Ideal for any age and excellent if you are new to exercise.
Aqua Jog
Aqua Jogging offers you all the benefits of running but with less impact on your body. In short, it offers better results for less work. It’s also ankle friendly, which makes it perfect for runners recovering from an injury. That’s not the only benefit aqua jogging has over its land-based counterpart. Water is denser than air so you work harder and burn more calories, the pressure of the water helps your heart pump blood around your body. So if you are a runner already and recovering from an injury, or if you want a good workout for less effort, then try aqua jogging.
Aqua Jogging classes last about an hour. Be prepared to use your arms, hips, and legs continuously as you jog in the deep area of the pool. In your first class, a qualified instructor will take you through the basics, such as how to fit your equipment, and how to get the most out of your workout. Buoyancy Aids are provided.
Broadway Boogie
Broadway Boogie is a high energy dance fitness workout inspired by musicals from stage and screen. Dance, Sing, Sweat and Express yourself while working out to all your favourite musical melodies.
Chair Exercise
The gentle, chair-based exercises are great for improving your posture and balance and are suitable for people with reduced mobility.
Dance Fit
Dance Fit classes are designed to be fun and engaging, combining dance moves with low impact cardio moves.
Easy Line
The Easy Line collection is designed for the millions of people who want to lose weight and improve their health and physical condition, but are intimidated or dissatisfied by traditional strength training equipment especially when combined with large crowds. Our Easy Line classes are held in a studio and are included with your membership. The Easy Line equipment uses hydraulic resistance pistons to provide extra support while exercising making it ideal for users of all ages. Nine separate pieces of equipment create a unique 30-minute circuit training area that offers participants cardiovascular and strength training with a high rate of calorie expenditure.
Fitness Walk
Fitness walking classes combine traditional walking with exercise elements to enhance overall fitness. Classes are typically suitable for all fitness levels, from beginners to more experienced walkers, and can take place outdoors or indoors, depending on the programme.
Latin Dance
Latin Dance – a mix of passion, elegance, and freedom. Style Salsa & Bachata – immerse yourself in the world of Latin dance and learn to:
Develop flexibility and fluidity, move elegantly and maintain perfect posture, master dance steps and routines, feel the rhythm and improvise with confidence.
Line Dancing
Wear out your cowboy boots with this fun dance-based exercise class.
Low Impact Circuits
A series of exercises performed without any impact on the joints. This is a whole-body workout using own body weight and resistance. Options will be given by the instructor so you can adapt exercises as required.
Nordic Walking
A Nordic walking class is a full-body exercise session using specially designed poles, combining fitness, social interaction, and outdoor enjoyment, suitable for all ages and levels of experience.
This Girl Can
Getting active together in a safe space, no judgment just enjoy exercise in all its sweaty, jiggly glory.
Designed with beginners in mind, where getting it wrong is totally alright. Everyone is welcome and where we help women to relieve stress, build confidence, connect with others and feel like they belong and together, we’re bringing this vision to glorious, sweaty, active life.
Breaking down barriers and advocating for exercise to be enjoyed not endured. Smashing obstacles that get in the way of women getting into group exercise.
Offering women a (very) warm welcome to the world of group exercise and being pivotal in a long and happy life of moving however they damn well like.
Zumba
Everybody and everybody! Each Zumba® class is designed to bring people together to sweat it on.
Zumba is a Latin inspired dance-fitness program that blends red hot international music with easy to follow, low impact dance routines. Ditch the workout, join the party!
Indoor Bike Classes
Revolutions
A high energy cardio workout using stationary fixed wheel bikes to build strength and stamina. What is indoor cycling? Indoor cycling is an organized activity with a group fitness format. Classes focus on endurance, strength, interval, and high intensity training using the stationary bike. The indoor cycle that evolved from the stationary bike is designed with a heavy weighted flywheel, chain drive, and friction resistance offering an experience similar to that of a road bike.
Out Door Classes
Run in Wirral
Improve fitness, relieve stress, lose weight and feel better about yourself. All abilities welcome, we take Couch 2 5K to runners who are training for 10k’s, Half Marathons to Marathons. There is a need to book prior to your session. If you are attending the sessions at Frankby Cemetery (Booked via West Kirby Concourse page on the app) or Birkenhead Park (Booked via Europa Pools on the app). We are a Run Together group. Check out the Run in Wirral Facebook page for more information.
Buggy Park Fitness
Looking to get back in shape, make new friends and get fit at the same time after having your baby? Then why not come along and join other new mums and exercise together with a qualified instructor. All this is in the fabulous park on the Wirral. Check out the Buggy Park Fitness Wirral Facebook page for more information.
