Classes

 Group exercise schedule

 Easter 2014 Class Timetable (Good Friday to Easter Monday)

The variety of classes will keep you engaged, whatever your goals, and the quality will inspire you to achieve more than you thought possible.

We are very proud of the team of professional freelance instructors we have lined up to motivate and engage with you at the club.

Roko Chiswick Bridge offers over 70 group exercise classes each week, ranging from high energy cardio workouts to relaxing mind & body sessions focusing on strength and flexibility. Every level is catered for and members attending our classes just keep coming back week after week!

1 Month Trial Class - SPIN - Mondays & Fridays at 06.45am-07.30am

Who is the Instructor? - Chris is a personal trainer and a fitness instructor, who has been teaching SPIN classes at clubs around London for 5 years.

His class is various and provides you both endurance and speed. Chris’s class is guaranteed to make you work hard so get ready to peddle with energy!

Roko is offering this free new class For February 2014*
Mondays 03rd - 10th - 17th - 24th of Feb at 06.45am-07.30am
Fridays 07th -  14th – 21st - 28th at 06.45am-07.30am
* 1 month trial. Spin classes will stay on timetable as long as numbers are high.

Swimming Lessons

One to one swimming lessons are offered for both adults and children at Roko Chiswick Bridge.

With its overwhelming success since launch, Sports Generation will continue to run the Children’s ASA swimming program in the Autumn term.

Christian Kenny and Chris Whitworth have developed and run successful programs in West London for over 20 years with their highly experienced and qualified team.
At weekends Christian, Chris and their team will provide group swimming lessons between 12pm and 4pm.

Sports Generation lessons are in small groups for high quality tuition with a greater success rate. The program caters for non swimmers through to capable swimmers.  Alternatively you can choose 121 individual coaching sessions for specific needs.

Please click on link to their website www.sportsgeneration.co.uk where you will find class descriptions and bookings details. You can also visit the team in their office next door at the Little gym next or pick up a card at reception.

Class styles

See below for full descriptions of all the classes available at the club.

Body Balance€

Is the  Yoga,  Tai  Chi,  Pilates  workout  that builds flexibility and strength and leaves you feeling centered and calm.

Like all LES MILLS™ programs, a new BODYBALANCE™ class  is released  every  three  months  with  new  music  and choreography.

Body Pump€

Is  a  60  minute  class  using  barbells  and adjustable  weights  to tone  and condition muscles while raising metabolic rate for rapid fat-burning.

All the major muscle groups are  worked  via a  series  of  weight-bearing  exercises  including squats,  presses and lifts. Proven to be "the world's fastest way to  get  in shape"  by  research which has  confirmed  higher  than expected fat-burning  effects  alongside endurance, strength and 'wellness' benefits.

Boxercise

The best stress  buster around - is one of the most effective forms of cross-training available today.

It combines use of  both  aerobic  and  anaerobic  energy  systems  with  the systematic recruitment of both fast and slow twitch muscle fibres in a manner  that  not  only  ensures  a  diverse workout,  but  also enhances sports specific senses, including hand-eye co-ordination,  balance  and  timing.  Boxercise  classes  are  always fun, energetic and addictive.

Circuits

Providing  a  highly  specialized  workout  in  45 minutes or Xpress Circuits in just 30 min!

Our program allows you to increase your  lean  muscle  tissue,  which  increases  muscle  tone and the specialized 30-minute program speeds up your metabolism, burns fat and aids in weight loss.

Core Xpress

Fast  classes  for  those  that  do  not  have  a  lot  of  time, that strengthen and tone your core body.

Dance  Aerobics

Amazing  and  fun  workout  session.  Using a  freestyle  blend  of  street  &  modern  dance,  you  are  sure  to strengthen  your  body  including  the  bones  and  cardiovascular muscles.

It  can  be  enjoyed  by  people  of  all  age  groups,  both  men and women.

Dancefloor

Whether  you  are  a  total  beginner,  improver  or intermediate,  Dancefloor  will  improve  your  coordination  and  build your confidence, learning step by step choreographed Dance routines to familiar classics from the Bee Gees to Beyonce.

Fight  Klub

A  cross  between  body  combat  and  boxercise. An absolutely brilliant workout with great music – try it!

Kickfocus Mix

Martial  Arts strength  and  conditioning class,  non contact, that focuses  on burning fat  and toning up.

One of the most effective types of cardiovascular class, based on HIIT (High Intensity Interval Training).

Legs,  Bums  &  Tums

Is  a  wide  range  of  conditioning  exercise aiming specifically at those stubborn areas from the waist down. No high impact or choreography to consider, just pure toning.

Pilates

Concentrates  on  body  posture  and  awareness.

The exercises  are designed to strengthen  and tone  through movement and will improve mobility and flexibility. Note if you have never done pilates  before  it  is  essential  you  complete  a beginners  course before being able to attend a general class.

Beginners Pilates Course

6 week course which is the must for those who have never done Pilates before.

Spinning

Is the original and most popular group cycling class.

It’s  not  just  because  Spinning  is  an  unmatched  way  to  make  your fitness  goals  a  reality.  With  no  complicated  moves  to  learn,  top-notch  instructors  and  music  that  begs your  legs  to  pedal,  getting into the best shape of your life has never been more fun.

Step

Is  a simple,  athletic and fun workout using  a step  platform to step up and down to music.

The benefits you can expect to achieve in this class are  toning for the lower body, increased cardio fitness and  coordination  and  upper  and  lower  body  conditioning  for functional strength.

Yoga

The  ultimate  aim  of  this  philosophy  is  to  strike a  balance between mind and body  and attain  self-enlightenment.

To achieve this,  yoga  uses  movement,  breath,  posture,  relaxation  and meditation  in  order  to  establish  a  healthy,  lively  and  balanced approach to life. In modern context also Yoga can play an important role in maintaining a fine balance between work and healthy mind.

Dynamic Yoga: a vigorous, fitness-based approach to Yoga that does not follow a set series of poses. Dynamic Yoga classes can vary but they tend to minimize the meditation and chanting while maximizing the emphasis on strength, flexibility and fitness

Flow Yoga (or Vinyasa Yoga): following the practice of “breath-synchronized movement”, where you move from one pose to the next on an inhale or an exhale. It’s called Flow Yoga because of the smooth way that the poses run together and become like a dance. In this class expect movement, not just stretching but apart from that there is no set sequence for instructors to follow, so there is a lot of room for individual personalities and variations in classes.

Sivanada Yoga: promotes spiritual, physical and mental well being and is based upon five principles:
1. Proper exercise
2. Proper breathing
3. Proper relaxation
4. Proper diet
5. Positive thinking
After warming up, the focus is on the mastery of twelve basic poses, generally taken slowly so that each pose can be fully explored.

Hatha Yoga: this is the style that many people associate with the word "Yoga" today. Traditionally Hatha Yoga will leave you feeling relaxed with its slow-paced stretching and simple breathing. It is good for learning basic poses, relaxation techniques and becoming comfortable with Yoga.

Zumba

Combines  Latin  and  International  music  with  a  fun  and effective  workout  system.  With  classes  and  instructors  worldwide, anyone can Join the Party!

Contact Roko Chiswick

Main Reception: 0208 747 5757

Membership Sales: 0208 747 5750

Beauty Spa: 0208 747 5756

Arrange a tour

How to find us

Chiswick Sports Ground
Hartington Road
Chiswick
London
W4 3UH

Opening hours

Monday 6:30am - 10:00pm
Tuesday 6:30am - 10:00pm
Wednesday 6:30am - 10:00pm
Thursday 6:30am - 10:00pm
Friday 6:30am - 10:00pm
Saturday 8:00am - 7:00pm
Sunday and Bank Holidays 8:00am - 8:00pm

The club will be closed on Christmas Day, Boxing Day & New Years Day; plus opening hours will be reduced over the Festive and Easter periods.  

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