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3 The Court Yard
RG17 0RE 

01488 491158
All Classes Are For All Levels
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  • ​​9:30-10:15  Spin  ​​    
  • 10;35-11:15 Body Strength Training  
  • 17;30-18;00 Spin / TRX
  • 18:00-18;45 Spin 
  • 19:00 20:00 Body Strength Training 


  • 10;00 10:45 TRX 
  • 11;00 11;45 Boxing 
  • 17:30 18;45 TRX / Kettlebell 


  • ​​9:30-10:15 Spin
  • 12:00-13:00 Circuits 
  • ​19;15-2015  Ballet Fit


  • 7-7:45 Spin / TRX
  • 10:00-11:00 Boxing 
  • 11:15-12:15 Abs/Ropes 
  • 12:30-13:30 Kettlebell Fitness
  • 17;15-1800  Body Strength Training 
  • 18;00-18:45 Spin


  • 9:30-10:30 S2G Training
  • 18;00 18;45 Spin With Ricardo
  • 19;00 19;30 Stretch Class 




S2G Training

Spin involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, where students will sprint, run, climb, and jump all in the same ride, but there will not be definable pattern to the exercises. In the early 2000s, "terrain-based" classes that simulate outdoor conditions (e.g., wind resistance) were introduced. Terrain-based classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardio-based workout
One of the major advantages of indoor cycling is that each participant can exactly control his/her level of intensity to suit ability or fitness level but still remain as a group together. The classes can therefore be heterogeneous. As an alternative, participants can judge their level of exertion relative to a perceived exertion scale. The instructor should advise a recommended exertion scale from 1 (no exertion at all) to 10 (maximum exertion). Each rider is permitted to dictate how hard he/she chooses to work with the instructor providing active and dynamic encouragement together with technical and practical advice throughout the class.
Besides burning (on average) between 300-500 kcal in 60 minutes,[4] indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity.
​Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL cholesterol. Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
Kettlebell By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.[1][8][5] The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,[8] and in a way that mimics real world activities such as shoveling or farm work.[Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting. In a 2010 study, kettlebell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout - "equivalent to running a 6-minute mile pace".[9] Because of their high repetitions, kettlebell progression should start out slowly to build muscle endurance, support the joints and prevent injury.The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. However, if done properly they can also be very beneficial to health. They offer improved mobility, range of motion and increased strength.
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

BootCamps never go out of style for good reason:
The military-inspired workouts burn serious calories and build strong bodies from head to toe.  Based on three fundamentals of training—cardio, strength, and agility, boot-camp workouts require little more than your body weight to achieve great results. Boot camps offer the intangible benefits of camaraderie, social support, and accountability that you won’t find in an anonymous and over crowed fitness class.   They are also far less expensive than hiring a personal trainer and fitness boot camps are way more fun than a traditional gym workout! 

​Rope Training 
During most thick rope exercises, the muscles in the hands and forearms are engaged to a great extent, which is an area where many men / women lack sufficient strength. At Synergy Athletics, we use ropes during the accessory portion of our workouts. That means we perform our regular primary exercises (typically compound barbell lifts) and then incorporate the ropes into the program.
In addition to stronger hands and forearms, ropes can be used for a variety of climbing and pulling exercises to increase relative body strength. These movements are both fun and effective for general physical preparedness, specifically in younger athletes.

Stretching class 
Stretching is a major tool in Exercise. A stretching class not only helps to heal troubled muscle areas, it can also provide numerous other health benefits as well. When stretching, (as opposed to a standard static stretch), the entire body as well as the brain becomes involved. A strong Mind-Body Connection is established. With additional Active Stretching sessions, that Mind-Body Connection strengthens even more. Every system of the body and every cell of the body is ultimately effected.
 With Stretching, muscle-specific stretching has the ability to achieve numerous  worthwhile results. The stretching we do in class is gentle, specific and focused. Force and extreme pressure are never used. All stretches are controlled and self-monitored. The class is non-competitive, with the encouragement to do only what your body wants to do at the particular moment. 
TRX Training, also known as Total Resistance exercise, refers to a specialized form of suspension training that utilizes equipment developed by former U.S. Navy SEAL, Randy Hetrick. TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises. TRX's designers claim that it draws on research from the military, pro sports, and academic institutions along with experience gathered from the TRX team, who work "with thousands of athletes, coaches, trainers, first responders, subject matter experts, professors, and service members in all branches.

British Wheel of Yoga classes usually begin with a short period of quiet to bring students focus to the mat, preparing mind, breath and body for the practice to follow.  After this preparation students will be guided through a series of movements and sequences designed to limber the body and warm up muscles and joints in preparation for asana (posture) work.
Asanas (yoga postures) strengthen and tone the body, improving the flow of energy, helping to regulate the physical systems of the body and breath, and stilling the mind for meditation. The asanas used in a class will vary from teacher to teacher and depend on the abilities of the students and the style of yoga being practised. The objective in asana work is not how far you can stretch or contort your body, but to combine stability (stira) with ease/relaxation (sukha). BWY teachers are trained to modify asanas to individual ability and to address medical conditions ranging from pregnancy to arthritis. There are also specialist classes such as yoga for pregnant women, yoga for people with MS, or ME and yoga for those with cancer.
Working with the breath
Improving the quality of the breath not only increases vitality but also improves digestion, tones the nervous system and calms and concentrates the mind.  Yoga helps us develop control over our breath and this will be a key aspect of a yoga class where you will practice breathing techniques to develop awareness and full use of the breath. You will use your breath in asana to strengthen and improve your practice as well as employing the breath to still and focus the mind in preparation for meditation.
These techniques are developed into 'pranayama' exercises to help control and move prana (energy) through the breath. Prana means ‘vital’ or 'life force energy'. 
Not all exercises are suitable for those with respiratory or circulatory conditions, so be sure to advise your teacher of any such conditions before you start a class.

“If you would foster a calm spirit, first regulate your breathing; for when that is under control the heart will be at peace; but when breathing is spasmodic, then it will be troubled.  Therefore, before attempting anything else, first regulate your breathing on which your temper will be softened, your spirit calmed.”
Kariba EkKen 17th Century mystic 

“The mind is like a chariot, yoked to a team of powerful horses.  One of them is breath, one is desire. The chariot moves in the direction of the more powerful animal.  If breath prevails, the desires are controlled, the senses are held in check and the mind is stilled.  If desire prevails, breath is in disarray and the mind is agitated and troubled.” Hatha Yoga Pradipika.

History and philosophy
Most BWY teachers include some history and philosophy in their yoga classes, which will help you understand something of the context of the yoga you are practising. 

While your class is likely to include a time of stillness and mindfulness, for example by focussing your awareness on the movement of the breath, or an image, sound or chant, your class may not include longer meditation practice.  If this is an area in which you are interested, discuss it with your teacher as he or she may be able to provide you with further information.