TYPE OF CLASS - Dublin 7 · 13:10-13:50 Bodypump 40min Studio 1 550-680 18:00-19:00 Yoga 60min Escape Studio ... 20:00-20:30 Core Strength 30min studio 1 100-150

1escape health club, block G, smithfi eld market, D7.

Tel: 01 4850700/01www.oneescape.iedublin's finest

health club

Ensuring that our members will be given advice and instruction from Registered Exercise Professionals.

TYPE OF CLASS:Cardio Combo Strength Balance

BROOKLYN FITBOXING HAS ARRIVEDGLOVES AND WRAPS

NOW AVAILABLE FOR €20

MONDAY

Time Class Duration Type Location Calories

06:45-07:00 Welcome to Pump 15min Studio 1

07:00-07:45 Bodypump 45min Studio 1 500-550

07:45-08:00 Core Strength 15min Studio 1 75-125

10:30-11.15 Aquafi t 45min Pool 270-400

13:05-13:55 Brooklyn Boxfi t 50min Dojo 550-600

13:10-13:50 Revolution Spin 40min Spin Theatre 500-600

18:00-18:45 Kettlex 45min Studio 2 525-625


18:00-19:00 Yoga 60min Escape Studio


18:15-19:10 Body PumpTM 55min Studio 1 500-600

18:00-18:15 Welcome to Spin 15min Spin Theatre

18:15-19:00 REVolution Spin 45min Spin Theatre 550--680



19:10-19:40 HIIT Spin 30min Spin Theatre 450-550

19:10-19:20 Welcome to Attack 10min Studio 1


19:20-20:10 Body Attack 50min Studio 1 650-750


19:35-20:15 Hydrorider 40min Pool 450-550


20:30-21:15 Zumba 45min Studio 1 500-600

TUESDAY



07:00-07:45 REVolution Spin 45min Spin Theatre 550-680


10:30-11:15 Yogalates 45min Studio 2

13:10-13:50 Bootcamp 40min Studio 1 500-600


18:00-18:10 Welcome to Combat 10min Studio 1

18:10-18:55 BodyCombat 45min Studio 1 550-600




18:00-18:10 Welcome to Brooklyn 10min Dojo



18:30-19:15 Aquafi t 45min pool 270-400

19:05-20:00 Pilates 55min Escape Studio

19:05-19:10 Welcome to Pump 5min Sudio1

19:10-19:55 Body PumpTM 45min Studio1 500-600

19:10-20:00 Brooklyn Boxfi t 50 min Dojo 550-680

19:10-19:40 Hiit Spin 30 min Spin Theatre 450-550

20:10-20:50 Fitball 40min Studio 1 300- 400

20:05-20:30 Yogalates 25min Escape Studio

WEDNESDAY


06:45-07:00 welcome to Bootcamp 15min Studio 1 *








18:00-18:05 Welcome to Brooklyn 5 min Dojo



18:10-18:55 Body PumpTM 45min Studio 1 550-680


19:05-20:05 Pilates 60min Escape Studio


19:00-19:05 Welcome to Attack 5min Studio 2

19:05-20:05 Body Attack 60min Studio 2 550-750

19:05-19:50 Zumba 45min Studio 1 500-600


20:00-20:45 Bodyfl ow 45 min Studio 1



THURSDAY


06:45-07:00 Welcome to Combat 15min Studio 1

07:00-07:45 Bodycombat 45min Studio 1 600-700


10:30-11:00 Yogalates 30min Studio 2


13:10-13:50 Pilates 40min Studio 2



18:00-19:00 Yoga 60 min Escape Studio

18:15-19:00 Aquafi t 45min Pool 270-400




19:10-20:10 Yoga 60 min Escape Studio

19:10-20:00 Brooklyn Boxfi t 50 min Dojo 550-600

20:00-20:30 Core Strength 30min studio 1 100-150

20:30-21:00 Yogalates 30min studio 1

FRIDAY


06:45-07:30 Kettlex Circuits 45min Studio 1 525-625

07:30-08:00 HIIT Spin 30min Spin Theatre 450-550

10:30-11:15 Aquafi t 45min Pool 270-400

13:10-13:50 Kettlex Circuits 40min Studio 1 525-625

18:00-18:45 Fitball Tone 45min Studio 1 300-400


19:10-20:10 Bodycombat 60min Studio1 600-700

19:15-20:00 Strength & Conditioning 45min Weights room -1 500-550

20:15-20:45 Yogalates 30min studio 1

SATURDAY


10:00-10:45 Hydrorider 45min pool 450-550


11:00-11:10 Welcome to Pump 10min Studio1

11:10-12:10 BodyPump 60min Studio1 500-600



13:20-13:45 core strenght 25min Studio1 100-150

14:00-14:50 BrooklyBoxfi t 50min dojo 550-600

17:00-17:45 Strength & Conditioning 45min Weights room 1 500-550

SUNDAY


10:00-10:45 Aquafi t 45min pool 270-400

10:55-11:00 Welcome to Bodypump 5min Studio1

11:00-11:45 BodyPump 45min Studio1 500-550



14:00-14:30 Yogalates 30min Studio1

CLASS DESCRIPTIONOur classes are included in your membership and open to everyone. Participating in classes will help you achieve much more than on your own. Our instructors always show options to work at your own level. Research shows that the secret to getting fi t for life is a slow build up so we recommend starting with 1-2 classes a week and working your way up from there. To take part in any of our classes you must sign up at reception prior to the class. Sign up sheets will be available 15 minutes prior to each class unless marked otherwise.

WELCOME TOEverybody is welcome to participate in our group exercise experience. Young or old. Fit or unfi t. It’s all good. We set out to create a health club that’s different from all the rest. We love helping our members to be active. With our welcome classes you’ll be encouraged, inspired, and made to feel right at home. The welcome expe-rience is catered for complete beginners to regular class participants who want to gain more from their group exercise. We look forward to seeing you there.

AQUAFIT This is a class that always guarantees to be full of fun and is suited for all abilities - including non- swimmers, pregnant participants and people with joint injuries and is a great way to splash your way to better fi tness at any age. But don’t be fooled by the apparent ease of the workout. The resistance of the water makes your muscles work harder than you think, which is why you can rest assured that while you are having fun splashing about in the pool, your body is reaping the ben-efi ts of a fantastic workout. Expect to burn anywhere between 350 to 600 calories in a class!

BODY COMBATTM BODYCOMBAT™ is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fi tness and burn up to 740 calories in a class. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ with this whole body workout that targets every muscle group.

BODYATTACKTM BODYATTACK™ is a high-energy fi tness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. Your instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories and leaving you with a sense of achievement.

BODY FLOW A combination of Yoga and Pilates, this class will increase fl exibility and build strength. A series of stretches and poses, this holistic workout will leave you en-ergised and refreshed.

BODYPUMPTM BODY PUMP™ is for anyone looking to get lean, toned and fi t – fast. Using light to moderate weights with lots of repetitions you will burn up to 590 calories. Instructors will coach you through the scientifi cally proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! Weights aren’t the only thing lifted here!

BOOTCAMP Bootcamp combines cardiovascular and resistance training in one effective workout. The class runs in circuit training style. The exercises last 20-60 seconds before you move onto the next activity and the circuit is fi nished after all the exercises have been completed. Circuit training programs burn more calories compared to both traditional strength-training programs and traditional cardio workouts.

BROOKLYN FITBOXING We are proud to exclusively introduce Brooklyn Fitboxing for the fi rst time in Ire-land. Brooklyn Fitboxing is an innovative training system based on the techniques of boxing, kickboxing and muay thai using professional boxing bags, gloves and protective bandages. This empowering class includes jabs, hooks, upper cuts,

swings, front & middle kicks, slips and much, much more. Play hard and #FightYour-Limits to reach your goals while you have fun and become a Fitboxer at 1escape.Please note that for your protection, the offi cial Brooklyn gloves and wraps must be purchased and used to participate in this class.

CORE STRENGTH This class is ideal for everyone! Core training will strengthen your abs, glutes, and back muscles to reduce the risk of lumbar strain whilst improving tone, strength and stability through the abdominals and back. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

HYDRORIDER Exclusive to 1escape, Hydrorider is the latest and hottest fi tness trend. TheHydrorider is an aqua bike that allows you to pedal while immersed in the water taking advantage of the many benefi ts of the aquatic environment. This unique and fun class is designed for the post-rehab patient to the elite athlete. Hydrorider has many benefi ts including massaging action, reducing stress on the knees and back and strengthening the lower and upper body.

SPINNING A motivating calorie burning class! The ultimate indoor cycling experience to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, fl ats, mountain peaks, time trials, and interval training.

YOGALATES Yogalates is spreading around the world combining Yoga and Pilates in one work-out that builds fl exibility and strength. Controlled breathing and a carefully struc-tured series of stretches, moves and poses create a holistic workout that brings the body into a state of harmony and balance.

KETTLEX: Kettlebells & TRX rolled into one action-packed class. This full body functional training will target muscles you didn’t even know you had.

CLASS BENEFITS Cardio ClassesCardio is the corner stone of your fi tness. Without cardio you will never get fi t. Your Cardio training provides a good foundation when it comes to exercise, offering benefi ts in weight control, endurance, and overall cardiovascular health. Unfortunately, as we age cardio exercises alone can’t help us preserve precious muscle mass. Muscle burns fat. Keep in mind that too much cardio can burn muscle tissue away thus affecting your fat burning metabolism. This is why it is important to get the balance right between cardio and weight training.

Strength ClassesWhile strength training with resistance is known to build muscle strength, it is also benefi cial for improving range of motion, fl exibility, posture, and ten-don strength. In addition, it can reduce the risk for injuries like back problems. Remember these key phrases: ‘Muscle burns fat’ and ‘If you don’t use them-you lose them! The more muscle you have the more fat your body burns 24 hours a day! How fast does one lose muscle tone then? Within 48 hours of inactivity and when you lose muscle your metabolism starts to slow down again. So how can we pre-vent this muscle loss? With 3 sessions a week (preferably every other day) Women who fear resembling the Hulk should immediately put that anxiety to rest. It just won’t happen, for a simple reason: hormones. The only way you will ever tone up is with weight bearing exercises.

Balance ClassesBalance classes are excellent additional classes. Doing them however will not eliminate the need for doing cardio and strength classes. They will create benefi cial support by forming stronger core, back and abdominal muscles, better posture and will help your body to function more effi ciently and effectively. They can also be great in creating a mind & body connection teaching you to relax and distress. Balance sessions should be counted as additional classes in your routine.

Combo ClassesWhen you need to save time but want the best of both worlds. Combo classes will have both cardiovascular benefi ts as well as muscle toning qualities

STUDIO ETIQUETTEIn the interest of your safety and in consideration of other members, please adhere to the following:

� All members must register for each class.

� Classes can be booked 48 hours prior to schedule through our Mobile App.

� Offi cial Brooklyn Fitboxing gloves and wraps must be worn at all times to participate in our Brooklyn Fitboxing class.

� Please consult your doctor before participating in any activity if you are unsure of the suitability of any class, or if you are recovering from or currently suff ering from any medical condition.

� Please inform the instructor if you are either pregnant, recovering from illness or injury before the start of the class.

� In the interest of health and safety please adhere to the instructions off ered by your class coach.

� Please arrive on time. If you are late for a class, you will have missed the warm-up and this is potentially dangerous and for safety reasons you will not be allowed to participate.

� Please only come to the class if you can participate in all of it, as otherwise you will miss the cool down.

� Please return any used equipment (dumbbells, step etc) to its original place before leaving the studio.

� Always bring your towel and a water bottle with you to stay hydrated.

� Swim caps must be worn in the pool at all times, pre-swim showers should be taken.

� APPROPRIATE EXERCISE ATTIRE MUST BE WORN AT ALL TIMES: - Non-marking indoor gym shoes (For your own safety MBTs, Chi shoes or any other similar shoes are not allowed). - Tight fi tting clothing (bottoms) for Spinning classes. - For your own safety please adjust the length of your gym trousers forSTEP and all Aerobic/Dance-type classes

In exceptional circumstances 1escape health club reserves the right to change a class at short notice. We will however endeavour to avoid this and provide an alternative class in it’s place where possible.

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TYPE OF CLASS - Dublin 7 · 13:10-13:50 Bodypump 40min Studio 1 550-680 18:00-19:00 Yoga 60min Escape Studio ... 20:00-20:30 Core Strength 30min studio 1 100-150