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CLASS DESCRIPTIONS
CLASS GUIDELINES
CLASS SCHEDULES
FITNESS TRAINING ETIQUETTE
GROUP FITNESS CLASS ETIQUETTE
PERSONAL TRAINING
POLE SHARING RULES
 







 
ALL CLASSES |  BEGINNERS |  INTERMEDIATE |  ADVANCED |  ALL LEVELS

Beginners
This level is suitable for people who are relatively new to group fitness classes and in average physical condition. Expect basic choreography and moderate intensity.

Intermediate/Advanced
This level is suitable for those with a background in any sport or who are experienced with group fitness classes. Expect a focus on coordination and control of your body, more complex choreography and faster tempo of music.

All Levels
This is suitable for all fitness levels. No skills are required - variations in moves are offered allowing you to work according to your own fitness level.

Class Descriptions

ABS, BUTTS & THIGHS
All Levels. A great class to start out with if you are new to exercise, are looking to work generally on your body and fitness, or to tone your lower body. Some classes use bands, tubes, weights or bars but equipment is always optional –every exercise can be done with or without. This class is also suitable for men.


Aerial Hoop
The aerial hoop is a metallic hoop suspended from the ceiling. Originating from the circus, graceful shapes and movements can be created while the hoop spins in the air. Beneficial for activating core muscles, toning gluts and upper-body strength whilst improving balance, co-ordination, flexibility. Best suited for participants who have had some experience in pole dancing. Also great for conquering a fear of heights! Recommended attire: Long-sleeved top, snug bottoms that are not restrictive, and bare feet


Aerial Silk
Utilising silk ribbons suspended from the ceiling, this class focuses on balance, co-ordination and flexibility. Your own body weight is used to propel you effortlessly through the air - soon you'll float and glide like the performers in Cirque du Soleil! Best suited for participants who have had some experience in pole dancing. Recommended attire: Long-sleeved top, snug bottoms that are not restrictive, and bare feet


AERO MAD!
AERO MAD! Exclusive to Pure: Aero MAD – Maximum Attitude Dance! A continuous fusion of cutting edge hi/lo aerobics and dance that is full of energy, power, great music and lots of rhythm. An exhilarating and challenging workout!


Axis
Axis Is a 30-minute focus on your foundation - the core. Create stability from the AXIS, the middle of your body, then layer on mobility, strength and power. AXIS is a Virtual Fitness class only.


Back to Basics
An introduction to Group Fitness – get a taste of Pure’s diverse class offerings with a fun and easy-to-follow pace. Suitable for beginners and those new to the group fitness environment. Content will cover basic technique and equipment used. Different formats will be showcased in 10-minute blocks, providing beginners with a clear overview before committing to a full class.


Barre
Get the best of both worlds by doing the Pilates Barre class. This class is a fusion of the Barre technique and traditional Pilates strength and cardio exercises. Set to upbeat music, this class will provide high energy interval peaks to drive a sweat-induced, continual fat burning class. Central to the workout are resistance exercises on and off the bar which are athletically based to shape and tone the body. Pilates props are also incorporated to provide a comprehensive total body workout that results in muscles being worked to the point of fatigue for that all-important caloric burn. You will leave feeling re-energized, knowing how to safely regress and progress exercises. Come and join in the fun and experience a full body BARRE workout. Shoes are required to be worn for this class.


BODYATTACK™
All levels. Talk about getting fit! BODYATTACK™ is a fast track to your personal peak condition. High powered music fires up a full-on workout, with contrasting styles and tempos adding novelty and variety to one of the best-loved programmes on the planet. Plenty of easy-to-follow options allows you the freedom to adjust your workout intensity, staying low in the moves for a lower impact class or going higher for the full cardio blast.


BODYBALANCE™
All Levels. BODYBALANCE™ combines the fundamental principles of yoga, Pilates and tai chi for a great holistic workout set to inspirational music. BodyBalance improves flexibility, joint mobility and balance for a leaner, stronger body!


BODYCOMBAT™
All Levels. BODYCOMBAT™ is a fiercely energetic program inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. You strike, punch, kick and kata your way through calories to superior cardio fitness. There is no one-to-one contact or sparring and no equipment is necessary.


BODYJAM™
All levels. BODYJAM™ is the ultimate combination of music and dance. Tracks that you love right now? They’re in BODYJAM™. That new style you’ve heard about? It was in BODYJAM™ last year. While we’re pretty sure you’ll be too busy dancing your butt off, it’s good to know that you’ll be getting a killer workout and burning calories while you’re at it.


BODYPUMP™
All levels. Using barbell and weights, BODYPUMP™ is an awesome resistance training workout that improves strength whilst toning and shaping your muscles. The workout challenges all your major muscle groups by using the best weight-room exercises such as squats, presses, lifts and curls. You can adjust your own weights for a personalised workout.


Boot
BOOT is a fusion of cardio, strength, balance and flexibility, featuring exercises that work the entire body, in a boot camp style class. BOOT is a Virtual Fitness class only.


BOOT CAMP
All levels. Military exercise training comprised of circuit training with drills that include jumping jacks, push-ups, squats, lunges and complete core training. Popular the world over to both results-driven people and those with busy schedules who need to pack a hard workout into a short time. You will never get bored as the workout changes every day but the intensity stays the same. Build lean muscle tone while using the aerobic elements to improve your physical conditioning. This is the total body workout like no other!


Bosu
All Levels. The BOSU® Balance Trainer can be used with the platform side either up or down for different types of challenging but fun neuromuscular training. Our BOSU class helps establish and reinforce balance, stability, and core strength and can include aerobic and strength training routines, flexibility and other mobility exercises.


CARDIO PILATES
This class uses props like weights and gliders to get the heart rate up. They also make for more exciting Pilates moves that help with strength, stabilisation and blasting those abs. Appropriate shoes must be worn for this class.


Cardio Sculpt
This total body conditioning workout will improve strength and endurance. Continuous movement to pumping music will keep your heart rate up and tone your entire body. The primary focus is to develop functional strength through integrated exercises. Equipment used include the step board, free weights, body bars, floor mats and other toning equipment.


Circuit Blitz
A Circuit Blitz class trains the body for activities performed in daily life and is also highly effective for fat burning. It utilises an array of equipment such as step boards, plates, bars, medicine balls, ropes and sometimes only your body weight for the workout, making it suitable for everyone of all fitness levels. Typically it takes a circuit-style format with 2-3 minutes on each of the various stations to simulate the interval-based training. A great way to strengthen the whole body, challenge coordination and improve balance. An easy-to-follow class that is not timed to music, so that each individual chooses the intensity and pace they wish to work at.


CYCLE
Cycle is a freestyle cardiovascular workout on a stationary bike where the instructor chooses the music and choreographs the ride to the selected songs. Riders can synchronise their pedalling to keep the beat of the music. All classes are 45 minutes unless specified. The routines are designed to emulate terrain and situations encountered in actual bicycle rides such as hill climbs, sprints and interval work.


DANCE FITNESS
All Levels Dance your way to total body fitness with fun, high-energy dance combinations that include Hip-Hop, Jazz, Funk, African and much more! The class starts with a non-stop cardio section and is followed by dance exercises that are designed to tone and strengthen your abdominals, legs and arms.


DANZIKA™
If you are a fitness freak who loves aerobics, then Danzika™ is the perfect new option for you. An innovative fitness programme from Colombia, it is an aerobic technique that is as easy to follow as hi-lo but with smooth dance movements incorporated. It utilises a non-stop teaching process that illustrates each new exercise step by step, while participants continue doing a basic movement. This way your heart rate is maintained throughout the class. Set to all types of musical genres, Danzika choreography takes its inspiration from dance steps within the tango, hip hop, techno, salsa, merengue, reggaeton and other Latin-inspired rhythms.


DANZIKA™ Beginners
This class walks through the basics of DANZIKA™ for absolute beginners. It is suitable for people who are relatively new to group fitness classes and/or who want to become more proficient at Danzika™. (Useful also as a precursor to step classes.) Expect basic choreography, light intensity - learn the names and basic moves before taking a full Danzika™ class. See class description for Danzika™


DISCO AEROBICS
A "blast from the past" aerobics class full of "Saturday Night Fever" flavour and all kinds of retro music from the 70s onwards. This funky-town class is a great workout for all fitness levels – and a fine tribute to the fancy moves and rhythms of those dearly-departed-but-never-forgotten disco days!


Dynamic Dance
Dynamic Dance is a dance class that uses choreographed dance routines to get the most out of a dance workout. Dynamic Dance offers a different thematic dance class every week and the dance theme will range from Jazz, Musical, Funk, Rock & Roll, Modern Dance, Disco, Hip Hop to Latino Jam. Forever changing and different each time, it will be a pleasant surprise that keeps you challenged and in anticipation for what is next. The weekly special dance theme is suitable for both beginners and seasoned class veterans dancing together to experience the various dance movements artistically.


GRIT™
GRIT™ is Les Mills' answer to HIIT (High Intensity Interval Training). This thirty minute class is not for the faint hearted! GRIT™ demands short sharp bursts of effort to allow you to reach maximum training zones. With the use of plates, stepboards and bodyweight exercises, train your way to athletic performance in the fastest possible way. A reasonable level of fitness is recommended due to the high intensity nature of this programme. We recommend attending three to five BODYPUMP™ classes before attending GRIT™ in order to familiarize yourself with the basic moves.


HIP HOP
You’ve seen the clips from Usher, Janet and Missy – get the same funky moves fast and furious with full-on dance sequences that will make you feel like the hottest booty mamma or dancer Papi out there!


JAZZ FUNK
Love Britney and can’t get enough of Beyonce? This is the class to shake your booty like these sassy divas. Learn slick, sexy choreography just like in the videos with the hottest bootylicious moves to make you feel like a back-up dancer for the sultry sirens on stage.


Killer Body
Work out with TV’s Jillian Michaels in her Killer Body Series. Each week has a different muscle group focus: buns and thighs, rock hard abs, and lean toned shoulders biceps and triceps. A workout for sculpting a lean and toned Killer Body. Killer Body is a Virtual Fitness class only.


LATINO JAM
A class consisting of short introductions to the basics of many latin dances including salsa, cha cha cha, rumba, merengue, lambada, samba, bachata. The pace is continous to keep the heart pumping and give you an all over body workout while at the same time enjoy the rhythms of hot latin music.


MMA
All levels. MMA (Mixed Martial Arts) is a total body conditioning workout which utilizes techniques from a variety of combat sports - Muay Thai, Wrestling, Jiu Jitsu, Karate, Judo, Kickboxing etc. Build strength and cardio endurance whilst learning fighting techniques such as striking, kicking and grappling.


MUAY THAI BOXING
Muay Thai style kick-boxing beginners’ class. Come and learn the basics of what has been described as 'the most devastating stand-up martial art in the world. Muay Thai is referred to as "The Art of Eight Limbs", as the hands, shins, elbows, and knees are all used extensively in this art.


Outdoor Boot Camp
For all levels of fitness. Expect a variety of exercises including jogging to/from the club reception to the outdoor location, circuit training, balance and stability training, speed and agility training, group challenges and fitness games. Take a break from your typical indoor exercise routine – get outdoors for a fun, engaging workout! If weather is not permitting, participants will be contacted by phone 2 hours prior to the cancellation of the class.


Outdoor Running Club
Introducing a sociable way to combat the monotony of a treadmill workout or gear up for races. Whether you’re an experienced runner, a beginner, or something in between, the Outdoor Running Club will keep your training on track. Participants benefit from the accountability of training with a group, the motivation from your instructor and like-minded running enthusiasts, and the tips and tricks gained from more experienced runners. If weather is not permitting, participants will be contacted by phone 2 hours prior to the cancellation of the class.


PILATES
A mat-based functional exercise programme that focuses on strengthening and lengthening the deeper muscles. Pilates builds strength without bulk, improves flexibility, mobility and core control. It was created for injury prevention and rehabilitation. Shoes not required. Props may be used. Open to all levels.


POLAR CYCLE
Polar Cycle uses specialized software and hardware in a group cycling setting to project each participant’s heart rate and intensity level onto a flat-panel screen. These classes are perfect for people who want to benefit from heart-rate training, allowing each participant to use more accurate data to adjust their training intensity and performance throughout the class. Being able to see the data so easily allows participants to benchmark themselves against other participants in the class as well as against the instructor. And the instructor is able to use the data to provide individual coaching and encouragement throughout the class.
FAQ


POLAR RPM™
The class combines the ever popular RPM format together with specialised Polar heart rate monitor and software in a group cycling setting to project each participant’s heart rate and intensity level onto a flat-panel screen. These classes are perfect for people who want to benefit from heart-rate training, allowing each participant to use more accurate data to adjust their training intensity and performance throughout the class. Being able to see the data so easily allows participants to benchmark themselves against other participants in the class as well as against the instructor. The instructor is able to use the data to provide individual coaching and encouragement throughout the class.


POLE DANCE -Intermediate+
This is a higher level intermediate class suitable only for those more experienced in Pole Dancing and having already attended our general intermediate level classes. No beginners are permitted in this class. High-difficulty turns and acrobatic tricks will be taught at this level. Upside-down moves and pole climb moves are a pre-requisite for this class. Wear shorts, pole-dance appropriate heels (e.g., platform heels, dance heels) or boots (leather), or sneakers. Shoes should have good grip on the pole. *Please refrain from using hand creams and oils on the day of your class as it makes the pole slippery and very dangerous.


Pole Dance Advanced
As the name implies, this course is for those who are ready to take their pole-dancing skills to a higher level. So you must have mastered the pole basics, as well as the intermediate skills and tricks. Challenge yourself to perform harder tricks and mid-pole inverts (inversions higher up the pole). Expect lots of body conditioning, as the muscle groups used are more specific. The teacher will also concentrate on flexibility and the fluidity of moves. As this is an advanced class, the teacher reserves the right to admit only students suited for this level, to ensure the overall safety of the students.


Pole Dance Beginners
This is the easiest class that walks through the basics of pole dancing for absolute beginners. Students with experience in other styles of dance but no pole dancing experience, as well as those with no dance experience at all should start with this class.Recommended attire: sports top, shorts, bare feet or socks & sneakers.*Please refrain from using hand creams and oils on the day of your class as it makes the pole slippery and very dangerous.


POLE DANCE –Intermediate
High-difficulty turns and acrobatic tricks will be taught at this level. Upside-down moves and pole climb moves are a pre-requisite for this class.
Wear shorts, pole-dance appropriate heels (e.g., platform heels, dance heels) or boots (leather), or sneakers. Shoes should have good grip on the pole.

*Please refrain from using hand creams and oils on the day of your class as it makes the pole slippery and very dangerous.


POWER ABS
An intensive class designed to hit your abdominals hard. A more-challenging and advanced abdominal workout concentrated on strengthening the abdominal muscles so you get the six-pack abs you’ve always wanted. An advanced class.


POWER STEP
Functional, athletic, and time-efficient training is yours in POWER STEP. Cardio, strength, balance, and agility improve through multi-planar patterns, on the floor and step. You’ll be motivated by great music and choreography as you develop your human kinetic chain in express time. POWER STEP is a Virtual Fitness class only.


PRIVATE CLASS
The studio is not available.


Private Pole Dancing
Like to work at your own pace? Want to master inverts, tricks and see faster improvement? Private Pole Dancing classes are just the thing for you. Our master trainer Ming Leong can tailor each session to suit your needs. Maximum two people per class. Classes must be booked 2 weeks in advance. Available every Tuesday from 2.30pm-3.25pm, main studio.


RealRyder®
RealRyder® is a one-of-a-kind tactile, dynamic and functional riding experience choreographed to music – only available at Pure Fitness ICBC, PCCW and Langham Place where the RealRyder® bikes are located. This class is a pre-choreographed programme to pre-selected music and incorporates the movement and the articulation of the bikes. RealRyder® bikes allow you to move across three planes of motion and instead of pedalling on a stationary bike, you are actually riding it like an outdoor bike. As you bank to the left or right, you will have to balance and adjust, thus creating a more authentic riding experience. The bike does not "lock" and will always provide freedom of movement, which ultimately rewards better riding technique with increased core activation. Standard training and gym shoes can be worn, cycling shoes will fit standard SPD cleats.


Rev
Saddle up for an efficient high intensity interval training (HIIT) cycling experience that strengthens your legs, improves heart and lung function, and increases your determination to be fit for life. REV is a Virtual Fitness class only


Rip
RIP is a barbell workout that incorporates functional orthopedic strength training. Every movement plane is attacked using free weights and your own body weight. RIP is a Virtual Fitness class only.


Rip Circuit
The TRX® Rip Trainer is a versatile tool that allows for high speed striking movements or slow speed strength and stability exercises. With a solid lever attached to a resistance cord, the user can create and resist rotation, to varying degrees of intensity. This circuit format will include power, speed, unilateral training and core work. The Rip Trainer is a unique tool which utilises the same asymmetrical loading we encounter every day like carrying groceries, picking up your child or swimming and enhances fluidity and range of motion. It is the perfect training tool for elite level athletes, fitness enthusiasts and even beginners. This is a multi-modality circuit that will feature exclusively the Rip Trainer, but also incorporates portable Power Plate, body-weight training and other pieces of equipment for a balanced and varied strength endurance and power workout. It is a metabolically challenging circuit format.


Road Ride
Follow the terrain in these scenic workouts, each location is from a different part of the globe. ROAD RIDE is a Virtual Fitness class only.


ROLLER RELEASE
This class focuses on self myofascial release - helping participants release tension in the body by massaging away tight knots and improving flexibility and circulation.


RPM™
RPM is a Les Mills indoor cycling programme with pre-choreographed routine set to music. This mixed-terrain, mixed-interval programme helps to develop cardiovascular capacity with the potential to burn up to 900 calories in one 50-minute session. Known to devotees as “the rock concert on wheels,” RPM incorporates the best of pre-set cycling choreography together with great music. It provides a fast improvement in general cardio endurance and lower-body strength. New releases of RPM (with playlists) are launched once a quarter. Open to all levels.


SGT Athletic Endurance
Athletic endurance is for those wanting a constant sustained level of intensity and challenge. Using longer durations of work and higher number of repetitions, this class will test your muscular and cardiovascular stamina. Those training for trail runs, marathons or any other long distance disciplines will find this a great compliment to your training. An extra booking fee applies for SGT classes.


SGT CORE
SGT Core is a low-impact class that focuses on improving all aspects of your core strength, which is a fundamental element to your overall well-being and performance. Not only will this prevent injuries and improve posture/alignment, it will also improve all aspects of your fitness. From activating your glutes to sculpting your six-pack, this will be a challenge comprised of isolated and functional movements. An extra booking fee applies for SGT classes.


SGT Strength
Strength is a fundamental part of all training regimens. SGT Strength is an anaerobic endurance workout using progressive forces and a variety of exercises to target specific muscle groups. The goal – work to maximum fatigue whilst being under constant challenge and load utilising barbells, kettlebells and your own body weight. An extra booking fee applies for SGT classes.


SGT Wattbike
The Wattbike is an excellent indoor bike, not only in replicating real ride positions and the feel of a road bike but also as a tool to gain information about your ride technique and fitness level. Suitable for everyone, from the complete beginner or person recovering from injury to the most experienced fitness enthusiast. SGT Wattbike requires base testing, which determines your personalised training zone and then puts in place a 6-12 week training plan. Alternatively, drop in anytime for shorter-term goals with workouts that provide more flexibility for any busy schedule


SH'BAM™
SH’BAM™ is a fun-loving, insanely addictive Les Mills dance workout - no dance experience required. All you need is a playful attitude and a cheeky smile and you’ll be working up a sweat and a groove in no time. SH’BAM™ is a Virtual Fitness class only.


SPRINT
Sprint is a Les Mills indoor cycling programme with pre-choreographed routine set to music. Backed by the science of high-intensity interval training (HIIT) and based on the sport of cycle sprinting, this class provides maximum results with minimal joint impact – all in 30 minutes. It is short and sharp with bursts of intensity followed by short periods of active recovery. It’ll push participants harder than other cycle programmes and see them reaching fitness goals faster. New releases of Sprint (with playlists) are launched once a quarter.


STABILITY BALL
Strengthen and tone your entire body using a stability ball. Also known as a “Swiss ball,” it’s a highly effective tool for developing balance and core strength and is an innovative way of working on body alignment. The studio offers stability balls in various sizes. Using different-size stability balls will allow you more flexibility and variation in your training. Open to all levels.


Street Dance
Street dance are dance styles that evolved outside of dance studios. Free flowing, often improvisational and spectacular to watch. The class will get you fighting fit with cutting-edge street and hip hop moves. Learn to crump, pop, lock, perfect B’Boy poses, show off crazy legs, jumps and turns. Just let loose and dance!


Stretch/Abs
A combination of various abdominal strengthening and toning exercises, as well as a total body stretch. This class is similar to Stretch & Tone but places more emphasis on abdominal exercises to help your abs stay slim and trim.


Tabata
Tabata was founded in Japan by Izumi Tabata. It is a high intensity interval training conducted typically in a circuit format. The method is designed so that each exercise lasts 4 minutes long, going through 8 intervals of 20 seconds at a very high intensity followed by 10 seconds of rest. Althernatively 2 exercises can be combined for an 8 min round at intervals of 40/20. Participants are encouraged to go at their max in each interval. Tabata training is known to improve both the aerobic system as well as the anaerobic system and is appropriate for participants looking for the next challenge in their fitness.


TERRA CORE
Utilising the newest training platform to hit the market – TERRA CORE – this circuit-style class is a total body workout that focuses on compound, multi-joint exercises and engages all large muscle groups. With one flat side and one cushioned side, the TERRA CORE platform creates movement variability and forces muscles to work harder, whilst improving balance. New challenges are endless with the TERRA CORE'S versatility as a cushioned step, a flat or unstable bench, a weight, and with the functionality to incorporate resistance bands.


THE TRIP™
THE TRIP™ is a Les Mills indoor cycling programme with pre-choreographed routine set to animation and music – only available in our immersive studios at Pure Fitness Lan Kwai Fong and Ngee Ann City. Immersive Fitness™ is an experience where cinema-quality video content is projected onto the screen of a purpose-built studio, while instructors cue exercise moves to synchronise perfectly with the music and graphics. The first in a series of Immersive Fitness™ programmes, THE TRIP™ is a cycle class unlike anything you’ve experienced before. You might be climbing the side of an impossibly steep glacier or riding through a space age city. Race your way through a digital velodrome, then ease off the pace as the sun sets across the water around you. The benefit of training in an immersive environment is the heightened sense of anticipation and reward. The visceral sensation created means you’ll be leaning forward into descents and pushing sideways around corners. By suspending disbelief, you’ll stop thinking about the length of the workout, pushing yourself harder. Class duration varies between 30 and 40 minutes depending on the version of the release. New releases of THE TRIP™ (with playlists) are launched once a quarter.


Transform
TRANSFORM unites yoga and sport like never before. Prepare for a unique mind/body experience featuring traditional yoga poses, such as the warrior, infused with sport-influenced movements such as plyometrics and strength exercises. TRANSFORM is a Virtual Fitness class only.


TRX Blast
Like TRX, this workout incorporates exercises performed using your own bodyweight to provide resistance to a suspension trainer. TRX Blast is a nonstop workout set to music, with a continuous flow of exercises to maintain cardio intensity and develop core strength. Exercises are synchronised to music to help maintain momentum and rhythm.


ViPR
All levels. ViPR is an acronym for Vitality, Performance, Reconditioning – the concept being to bridge the gap between movement and strength. A simple composite rubber tube with handles, the ViPR can be flipped, lifted, carried, thrown or rolled – over 9,000 different exercises that can be done with it. Come and experience this ingenious style of training.


War
WAR is an exhilarating total body workout where a fusion of martial arts meets chart-topping music. Learn how to punch effectively, kick safely, and perform hooks and uppercuts like the pros. WAR is a Virtual Fitness class only.


YOGA
A flowing sequence of postures that are synchronised with the breath, aiding in the detoxification and purification of the body. Open to all levels.


Zumba
Latin and World rhythms take over in this dance class that makes fitness so fun, it often gets called “exercise in disguise”. Combinations of fast and slow tempos bring the dual benefits of aerobic fitness and a toned body – all created in the fun of a 15-million-strong global dance party.





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