- The WOD
- Sweat X
- The Method
- Formula 3
Your Workout of the Day. Expect “EMOMs” and “AMRAPs” as standard and be prepared to dig deep and push hard. Combining effective high intensity training and strength work in an encouraging and motivating environment.
The WOD Chipper
Welcome to The WOD’s evil twin. This class replicates Third Space’s toughest class, but always comes at you in one format – a Chipper session. A high volume of exercises in a series that you must ‘chip’ away at until you’re finished or the clock hits zero. Programming changes weekly so take on the deadly Chipper more than once in a week to see if you can beat your time. Bring a sweat towel and a tough resolve!
The most effective way to define and sculpt your body. 20-25 mins interval training on the treadmill combined with 20-25 mins of conditioning work using dumbbells and pull up bars to give the maximum fat burn torching up to 1000 calories.
A pyramid style, full body metabolic conditioning workout. Strengthen your body using resistance exercises interspersed with high intensity plyometric moves, building intensity throughout the workout.
This is the Formula to get you fit, fast. A competitive, high intensity circuit with 3 targeted blocks, for a full spectrum workout.
First, cardio on Concept2 rowing machines; Second, strength with kettlebells and dumbells; Finally, athletic power and speed with bodyweight exercises.
Get fit in 3… 2… 1
The foundations of AFTERBURNER are firmly rooted in EPOC (Excess Post-Exercise Oxygen Consumption), this widely varied high intensity functional training workout torches calories for hours after the class.
Speed Fiends (Treadmill)
No more pounding the treadmill for hours, get a lean and toned body fast! This class, designed in collaboration with an Olympic sprinter will improve speed and power. Sections of progressive running interspersed with Sprint intervals and inclines will torch calories working the whole body.
Ultra Shock Circuits
More than just a circuit class! High intensity interval training with short breaks between each station of metabolic boosting exercises with a few added cardio “shocks” thrown in. Expect a range of exercises and equipment to work every muscle in your body.
Our take on the tabata protocol is proven to improve your fitness in the most efficient way; 20 second bursts of high intensity training followed by 10 seconds of rest for 4 minute intervals to increase performance and decrease body fat. Challenge yourself using bodyweight exercises and dumbells in this 30 min class knowing that the effects will last long after its over.
Need to add some variety into your workouts? Welcome to the Rig. The exercises you can do on the equipment in the functional training Rig area are limitless. Working on our purpose built frame and using calisthenics strength training, think gymnastic exercises like pull ups and monkey bar swings combined with classic moves like squats and push ups. This is a workout everyone should try.
The Hypoxic chamber mimics training at altitude with a lower oxygen content in the air to maximise your training. 5 machines, 5 minutes each, 5 ways to super-charge your fitness.
Poweride is a competitive group cycle class that uses live visual data to encourage maximum effort. Chase down your PB, chase down the best in the room.
Reps & Revs
A cycle class that uses hand weights to add resistance to the upper body, giving riders a total body workout. This class consists of 25% weights whilst riding to the beat. Hand weights are provided and used together with cycling to provide both aerobic and anaerobic exercise.
High Intensity Interval Training on a cycle bike. The use of timings and intensity to create a non-stop workout of MAXIMUM EFFORT intervals. Designed to make the heart stronger, to improve fitness levels so you see results sooner.
Our Wattbike class replicates a real ride feel and delivers an unrivalled experience. With targeted effective programming and the ability to analyse your technique, its no wonder it is the choice of champions and endorsed by British cycling. Whether you are a seasoned athlete or complete beginner, maximise your performance and redefine your training.
Exhale: Breathe. Balance. Reset. Your hour of flowing movement and meditation. Ground yourself in breath-work, mindfulness and hatha flow yoga. Emerge with focus.
Set to the beat of the music, this full body workout uses ballet and Pilates inspired isometric strength training techniques to build and strengthen long, lean muscles.
Vinyasa (Power) Yoga
Athletic vinyasa practice; dynamic, physically and spiritually energizing form of yoga that sculpts, hones and tones every muscle in the body. Yoga techniques characterized by flowing poses and sequences that are linked to the breath.
Using postures and conscious breathing in combination with mental focus to develop awareness, strength, flexibility and relaxation. Through proper alignment and mindful actions of the body, Hatha Yoga brings balance, strength and a sense of well-being.
The most athletic and physically demanding form of yoga, a series of set postures practiced in sequence. Each of our expert instructors has their own unique style to keep your practice interesting.
Yin Yoga is slow and meditative. Poses are held for 4 minutes for deep stretching of the body’s connective tissues and joints.
Fast and strong. Rooted in the Ashtanga Vinyasa practice, this challenging and playful flow incorporates inversions, arm balances, back-bends and standing balances to powerful, upbeat music.
Enter stretches and postures, deeply and safely. A hot environment keeps muscles warm and supple, while boosting blood circulation and detoxify through perspiration.
Ballet-inspired movements help create a long, lean body. Conditioning and core is the focus. Feel the burn, see the results.
Pilates is a blend of flexibility and strength training which improves posture and form and supports you with training, toning, recovering and in everyday life. Classical Pilates is based on the original classical mat series 34 exercises as designed by Josef Pilates.
Rehab Pilates is a slower paced Pilates class where the exercises are taught in more detail with a focus on alignment and improvement of posture.
Dynamic Pilates takes the classical principles and applies them to functional movements to help correct alignment supporting your sporting endeavours.
A 45 minute full body conditioning workout designed to sculpt and tone the arms, legs, glutes and core through the use of resistance loop bands. Each exercise is performed at three different tempo variations which will enable full muscle fibre recruitment to help strengthen the muscle and improve range of movement. The workout ends with an abdominal blast finisher followed by a deep relaxing stretch.
Bars & Bells
A full body workout focused on lifting weights and developing your technique on advanced exercises. Working with heavier weights and lower reps to develop full body muscular strength to build a lean, athletic figure.
Strong & Sculpted
A full body workout using dumbells designed to define & tone every muscle & improve muscular strength & endurance. Each week focus on a different muscle group for extra burn. Bring on sculpted shoulders, toned triceps, chiselled back and abs, firm glutes and more.
Don’t expect to just lie on the floor in this class. If you want to improve your core strength and posture and look your AB-solute best this focused workout does just that.
High rep light to medium weight training exercises taken from the gym to the studio and set to popular music. Achieve a toned, lean look and wake up your body, whatever your fitness level.
A weighted workout aimed at pushing the body through higher rep ranges using lighter weights. Develop muscular endurance and strength to create a stronger physique.
A powerful full body workout, improve your core strength and muscular endurance. A range of Kettlebell exercises hit every major muscle, build power and shred body fat.
Push yourself to the limit. Get lean and strong fast. A mobility warm up is followed by 4 sets of 4 exercises using a mat, step & light/heavy pairs of dumbbells. Extreme means active rest is the closest thing to a break in this high octane session.
Working some of the largest muscles in the body to create a high calorie burn. Expect a combination of strength exercises and high intensity explosive exercises, aimed at increasing strength and flexibility to torch fat and sculpt the lower body.
Looking for the perfect blend of strength and cardio? TRX Fit will improve your cardio, build muscular endurance and promote weight loss. You’ll experience endurance rounds and heart thumping cardio challenges.
This class will push you to new levels of strength using the TRX Suspension Trainer and your own body weight. Be ready to feel the burn as you power through multiple sets of high tension loads in this time-based workout that features intermediate to advanced strength exercises.
Challenge your muscular and cardiovascular systems with controlled lifting protocols and finish with high energy metabolic conditioning work. The complete TRX experience.
A music driven high repetition, low weight barbell and dumbbell class combining functional movements with cardio body-weight exercise. Beginners through to the more experienced will benefit from a high calorie burn and strength gains in a high energy and immersive environment.
Brazilian Jiu Jitsu
A predominantly floor-based martial art where the focus is on sound technique and the use of leverage over brute force.
Exclusive to Soho this is a boxing class strictly for women! With our very own and the original Cathy “The Bitch” Brown. Covering everything from how to throw a good punch to how to duck one! Get confident using the pads and leave the class feeling fighting fit!
Experience the art of kickboxing for a great cardiovascular workout leaving you feeling strong, fit and empowered, without the pressures of grading.
The high intensity fun workout that makes getting in shape an addiction. Set to the beat, this program is a combination of boxing, kick boxing and dance.
Muay Thai Kickboxing
This form of kickboxing is an intense conditioning full-body workout, focusing largely on the technical aspect of the martial art.
Learn how to box with a combination of padwork, cardio drills and body resistance fitness. Please bring your wraps or purchase them at reception.
Sparring (by invite only)
Fine tune your skills with sparring. Learn technical drills and specific movements to help improve your game. NOTE: Advance participants only. Hand wraps, head guards, shin guards groin guard and gum shields must be worn at all times. (Shin guards and gum shields not provided).
Zumba is a feel-happy workout that combines a motivating fusion of Latin and international music with unique moves and dynamic combinations that allow you to dance away your worries. It is based on the principle that a workout should be “Fun”.
Let it all go, lose yourself in the music and feel like a superstar. Learn some urban moves to take you from the studio to the club. No Dance experience needed.
Full-Body cardio and muscle conditioning. This step-based Cardio workout is suitable for all-levels, with a wide variety of moves that keep all abilities progressing. Great music, huge fun, high motivation.
Learn how to safely stretch and breathe as well as relaxation techniques to help boost energy and help prepare for labour.
Level 1 climbing class for those getting comfortable with the wall, the physical requirements and their strength.
Learn how to improve your technique and how to climb more efficiently on the ever challenging wall. For intermediate climbers looking for an extra challenge.
A Circuit Bootcamp class in the water. Use the resistance of the water to work your muscles even harder.
Improve your overall form and technique to develop a perfect stroke while building your fitness.