Timetable

All our classes are FREE  in your membership however  If you are not a member we do class passes, 10 classes for £35 no use by date, plus pay as you go £1.50 for 15 minute classes, £3 for 3o minute classes and £4 for 45 and 60 minute classes. No booking in necessary to make life easy apart from powerhoop. We are very proud of our studio which holds 115 people. You have a choice of 2 commercial professional sprung floors  as we understand the importance of looking after your joints .  If your looking at joining its quick and easy just Click on join to find out more about our membership packages.

Monday

  • Group Personal Training ArmsIMG_6648Group Personal Training  arms is ran from the gym floor these are hitt interval workouts to  achieve lasting  results fast. Arm  Hitt workouts based on the same principles as our gym floor group personal full body workouts just concentrating solely on your arms. Circuits will run with 50 seconds work  and 10 seconds rest. This class utilizes  all equipment such as  free weights, body bars, own body, weight gym balls, bands, hammers, trx, kettle bells, resistance machines  this will  achieve a total Arm workout which will include biceps triceps shoulders chest and back   £3 pay as you go free in memberships. with Laura 9:15 to 9:40
  • ZumbaZumba the Latin inspired dance workout that we are proud to say we brought you  in 2009 Susan Spinks  the original Zumba instructor in the area . 2009 saw a huge change  this was around the time of the recession and it was crazy how busy we became almost over night in such terrible financial times. We brought back happiness and laughter and fun  A great time for the fitness industry we are still loving every second of every class always bringing in new moves new routines new styles of music to keep our classes fresh and thriving. Fay is part of the Zumba team having trained in 2017. Our motto is if its not fun they wont come we have seen so many instructors come and go and are incredibly proud top be the first and still one of the busiest classes in the area. If you haven't done our Zumba you need to we guarantee results its not just dance its aerobic with over 20 years instructing experience to add variety and flare to our routines. £4 pay as you go free in memberships with Sue 9:45 to 10:45
  • Ab BlastWe all want to feel that burn in our abs trust me you will in these 15 minute intense ab workouts. Incorporating Sues training as a Pilates instructor and over 20 years of teaching toning classes. These classes are adaptable to all fitness levels £1.50 pay as you go free in memberships. with Sue 10:45 to 11:00
  • kpopX Fitness kidsMaddy Lim our kpopx founder and master  trainer in our beautiful bright cheery studio promoting her latest choreography for kpopx fitness kids  how cool is this ???We are so excited to bring this to the timetable with our kpox fitness training we get to teach kids and Mandy loves teaching kids so bring your little darlings and let them tire themselves out learning all the great kpopx fitness  moves. £3 per child every Monday 5.00 till 5.50 in the studio. From age 4 to 12 kids only mams are welcome to do the gym we will have a gut buster running on the gym floor guaranteed to work every muscle. Please come into the gym to collect your children if dropping off we wont allow them leaving on own with Mandy 17:00 to 17:50
  • Power Step with Fay 18:00 to 18:30
  • HittHitt Is high intensity training but don't let that stop you!!! Every exercise can be adapted to your fitness levels and abilities. You will see insane results by adding this to your weekly  workouts can be done pay as you go £3 or free in all memberships, with Fay 18:30 to 19:00
  • Zumba ToningZumba Toning is a brilliant workout for you whole body Susan Spinks brought Zumba to the area in 2009 A very proud achievement for her and for our gym, so many other instructors have come and gone over the years however our classes are still thriving, because we add passion experience and aerobic cardio dance moves to the fabulous music  This class  uses our lovely green weighted Zumba toning sticks. This class is slightly  less jumpy than our cardio Zumba you will leave sweaty and feeling great we have several classes on as Zumba is a class that everyone loves if you have done this elsewhere don't dismiss it our Zumba is nothing like anything else you have done £4 or FREE in all memberships. with Sue 19:00 to 19:45
  • Group Personal Training ArmsIMG_6648Group Personal Training  arms is ran from the gym floor these are hitt interval workouts to  achieve lasting  results fast. Arm  Hitt workouts based on the same principles as our gym floor group personal full body workouts just concentrating solely on your arms. Circuits will run with 50 seconds work  and 10 seconds rest. This class utilizes  all equipment such as  free weights, body bars, own body, weight gym balls, bands, hammers, trx, kettle bells, resistance machines  this will  achieve a total Arm workout which will include biceps triceps shoulders chest and back   £3 pay as you go free in memberships. with Sue/Fay 19:30 to 20:00
  • Standing Kettle BellsStanding kettle bells is a workout using the amazing weighted kettle bells Susan Spinks was one of the first to bring this class to the area in 2009. Since then she has done several courses improving her knowledge and ability to maximise your workouts in the minimum amount of time. This is only 15 minutes £1.50 for non members free in memberships. Every movement using the kettle bells improves your core strength and your back. Add this onto the first class Zumba toning for incredible results. with Sue 19:45 to 20:00

Tuesday

  • Group Personal Training AbsGroup Personal Training  for your Abs  these  hitt interval  workouts are all 20 minute classes 12 stations done twice based on 50 seconds work 10 seconds rest. After the huge success of our group personal traing sessions (gut buster) floor  we have brought in 3 new fit hitt workouts. Ab Fit hitt is as it says all about your abs and ladies we are always wanting to feel them burn trust me this class will have you hurting in a good way for days. with Sue 9:15 to 9:40
  • PowerHoopPower hoop is one of the best full circle training programmes available using specially designed award winning weighted hoops. This total body workout Is suitable for all ages and don't worry if you cant hula hoop we will teach you. Please book your hoop in less you own your own power hoop. £5 an hour class £3 30 minute class free in memberships. https://youtu.be/DSflQq5Ax94 with Fay 9:45 to 10:15
  • Body Bar Total Tone ZoneBody bar  is a brilliant class using weighted  body bars chose the weight you want to maximise your workout in just 30 minutes. You need to be adding resistance training to your week to improve your body condition, increase lean muscle mass, and reduce body fat. The aim of this class is to overload your muscles so they become more toned remember muscle burns calories fat doesn't muscle absorbs water fat doesn't so don be afraid of putting lean muscle on it is a  must for all us ladies. with Fay 10:15 to 10:45
  • Tone Moan And GroanYou asked for it ladies so you got it I'm  too good to you this class is a total lower body workout. you will not believe  how effective working out with no equipment can be trust me this will have you moaning and groaning and if you want it harder you can use body bars and weights however  just your own body weight will get that long lean toned body work out to  great music old school moves work  £3 pay as you go free in memberships every Tuesday at 6.00 with Sue 18:00 to 18:30
  • ZumbaZumba the Latin inspired dance workout that we are proud to say we brought you  in 2009 Susan Spinks  the original Zumba instructor in the area . 2009 saw a huge change  this was around the time of the recession and it was crazy how busy we became almost over night in such terrible financial times. We brought back happiness and laughter and fun  A great time for the fitness industry we are still loving every second of every class always bringing in new moves new routines new styles of music to keep our classes fresh and thriving. Fay is part of the Zumba team having trained in 2017. Our motto is if its not fun they wont come we have seen so many instructors come and go and are incredibly proud top be the first and still one of the busiest classes in the area. If you haven't done our Zumba you need to we guarantee results its not just dance its aerobic with over 20 years instructing experience to add variety and flare to our routines. £4 pay as you go free in memberships with Sue 18:30 to 19:15
  • Cardio Gym 20/10 Fat burnerWork out on the gym floor to up beat music with a highly motivating experienced female instructor coaching you to your maximum capacity. This is a short intense burst workout adaptable to all fitness levels. Using any cardio machines so you can chose whether you cycle, row, run, walk, or use the stepper for your workout we will be coaching you to achieve more than you thought you could achieve every session. 20/10 Hitt fat burner is exactly as it sounds 20 seconds work then 10 seconds rest, this class is suitable for all fitness levels every exercise can be adapted. We are adding these classes hitt (high intensity tempo training) working aerobically (with oxygen) and anaerobically with out oxygen Has been proven to be effective at burning off fat and the effects of this fat burning can last up to 24 hours once you stop unlike training aerobically(running walking on treadmill) which has no continued after burn. We recommend you add these to your week for ultimate results In minimum time we will be adding more sessions in the studio and in the gym. We have sessions Tuesday night too don't miss them. with Sue 19:15 to 19:30
  • Group Personal Training AbsGroup Personal Training  for your Abs  these  hitt interval  workouts are all 20 minute classes 12 stations done twice based on 50 seconds work 10 seconds rest. After the huge success of our group personal traing sessions (gut buster) floor  we have brought in 3 new fit hitt workouts. Ab Fit hitt is as it says all about your abs and ladies we are always wanting to feel them burn trust me this class will have you hurting in a good way for days. with Fay 19:30 to 20:00

Wednesday

  • Kettle BlastLearn these great moves kettle bells have been used for many years as a great training tool.  This class is mainly done on the floor with a few standing exercises at the end. kettle bells are amazing tool you work your core through out every class with Sue 9:15 to 9:45
  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Fay 9:15 to 9:40
  • Zumba ToningZumba Toning is a brilliant workout for you whole body Susan Spinks brought Zumba to the area in 2009 A very proud achievement for her and for our gym, so many other instructors have come and gone over the years however our classes are still thriving, because we add passion experience and aerobic cardio dance moves to the fabulous music  This class  uses our lovely green weighted Zumba toning sticks. This class is slightly  less jumpy than our cardio Zumba you will leave sweaty and feeling great we have several classes on as Zumba is a class that everyone loves if you have done this elsewhere don't dismiss it our Zumba is nothing like anything else you have done £4 or FREE in all memberships. with Sue 9:45 to 10:30
  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Pauline 18:00 to 18:20
  • SosaDance yourself Happy in this new fun fitness class no impact suitable for everyone great music loads of energy. Mandy has a passion for dance and will have you singing dancing  clapping moving and grooving. (launching Wednesday May 17 th 6.00 till 7.00) SOSA Dance Fitness was created in September 2012 by Katy Barrow, Accredited Member and Associate of the International Dance Teachers Association. Unlike many other dance fitness programmes in the market, we are committed to promoting the fantastic benefits to fitness and wellbeing of low impact exercise for everybody regardless of their fitness level, from beginners to those who keep fit regularly. In fact, the more exercise you do, the more you need low impact activities to be part of your workout plan. There is a common misconception that ‘low impact’ means easy or boring…but not only does low impact fitness offer a great way to exercise but it also delivers an intense workout too. The old saying ‘no pain, no gain’ really could not be further from the truth!
    We are committed to helping you achieve and, most importantly, maintain your fitness goals.

    We pride ourselves on our company ethos and USP’s…

    • Experienced instructors – All of our instructors are experienced and insured fitness and dance professionals. This means our participants can be safe in the knowledge that every SOSA Dance Fitness across the country is led by someone who fully understands your needs, and how to help you achieve your fitness goals.
    • Fun-packed approach – We want to get EVERYONE dancing! Our fun-packed approach to our classes makes burning calories easy…the benefits to your physical fitness are just a bonus! No more dragging yourself to the gym, come and have fun with us instead and see the results for yourself!
    • Promotion of wellbeing – SOSA will work wonders for your general happiness and wellbeing. Boost your confidence, meet new friends and gain a skill for life!
    • Our classes are about YOU – we are committed to ensuring our clients get the maximum benefit from our classes…we break-down the steps of each routine so you are never left struggling at the back of the class.
    • Inclusive – We provide a professional, non-intimidating fitness environment, which is inclusive of all ages, abilities, cultures and faiths.
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    with Mandy 18:00 to 18:30 £3 pay as you go free in memberships
  • PowerHoopPower hoop is one of the best full circle training programmes available using specially designed award winning weighted hoops. This total body workout Is suitable for all ages and don't worry if you cant hula hoop we will teach you. Please book your hoop in less you own your own power hoop. £5 an hour class £3 30 minute class free in memberships. https://youtu.be/DSflQq5Ax94 with Mandy 18:30 to 19:00 £3 pay as you go free in memberships
  • ZumbaZumba the Latin inspired dance workout that we are proud to say we brought you  in 2009 Susan Spinks  the original Zumba instructor in the area . 2009 saw a huge change  this was around the time of the recession and it was crazy how busy we became almost over night in such terrible financial times. We brought back happiness and laughter and fun  A great time for the fitness industry we are still loving every second of every class always bringing in new moves new routines new styles of music to keep our classes fresh and thriving. Fay is part of the Zumba team having trained in 2017. Our motto is if its not fun they wont come we have seen so many instructors come and go and are incredibly proud top be the first and still one of the busiest classes in the area. If you haven't done our Zumba you need to we guarantee results its not just dance its aerobic with over 20 years instructing experience to add variety and flare to our routines. £4 pay as you go free in memberships with Fay 19:00 to 20:00

Thursday

  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Sue 9:15 to 9:45
  • Zumba OriginalsZumba Originals Zumba the Latin dance class my Zumba is aerobic style sweat laugh and have  the most fun you will have working out Susan Spinks trained as a Zumba licensed instructor (zin) in October 2003, the first in the area and very proud to be the original. So we have decided to bring you all the old original tracks in this Thursday morning class 9.45 till 10.30 free in memberships £4 pay as you go. with Sue 9:45 to 10:30
  • Kick Ass ToningFay will put you through your paces in this hour long full body toning class. Using free weights and body weight exercises that you will feel for days after. Each track is mapped out to a different track to make sure no body parts are left untouched be warned its brutal but brutal means results. Adaptable for all fitness levels free in memberships £4 pay as you go. with Fay 18:00 to 19:00
  • Bounce Glow FitnessBounce and Glow fitness are both exclusive to first step 2 fitness bounce is as it says a bouncey fun class no its not on a trampoline. And glow fitness is in a dark studio with uv lights uv paint so wear white or neon to get the most from this fun filled class. Bouncing music disco lights its a fitness party not to be missed children are welcome one per adult £3 or why not join on a mother and daughter membership and do more classes and gym See you every Thursday night at 7.00 no booking just come early so you can get your glow paint on xx with Sue 19:00 to 19:45
  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Fay 19:45 to 20:15

Friday

  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Sue 9:15 to 9:40
  • Zumba ToningZumba Toning is a brilliant workout for you whole body Susan Spinks brought Zumba to the area in 2009 A very proud achievement for her and for our gym, so many other instructors have come and gone over the years however our classes are still thriving, because we add passion experience and aerobic cardio dance moves to the fabulous music  This class  uses our lovely green weighted Zumba toning sticks. This class is slightly  less jumpy than our cardio Zumba you will leave sweaty and feeling great we have several classes on as Zumba is a class that everyone loves if you have done this elsewhere don't dismiss it our Zumba is nothing like anything else you have done £4 or FREE in all memberships. with Sue 9:45 to 10:30
  • Power Step with Sue 10:30 to 10:50
  • Powerhoop PartyPowerhoop is the latest fitness trend working out with the award winning weighted powerhoops. Sue and fay have sing along fun playlist so you will be swinging them hoops while singing and enjoying the Friday night vibes disco and uv lights so no boring black clothes tonight ladies and we can use small hoops for kids so bring them to enjoy the ultimate  45 minute fitness party workout. 6.00-6.30 come early and practice if your new don't worry we will have you hooping in no time we were rubbish when we first started you will get it in no time or  just come for a boogie with Sue/Fay 18:00 to 18:30
  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Pauline 18:15 to 18:45
  • De stress And relaxEveryone has such busy lives so many people cant sleep or don't no how to switch off. Friday night at 6.30 enjoy 15 minutes of chilling maybe add a sauna steam room session on to enjoy ultimate relaxation you could always go home in your pyjamas and go straight to bed. Sue Is a level 2 reiki practitioner and has many years of experience teaching people how to relax there will be no phones no talking we will switch studio lights off and light some scented  candles bring  warm clothes. with Sue 18:30 to 18:45

Saturday

  • Pilates 

    Pilates can help you:

    • Improve your posture, health and overall fitness
    • Reach specific physical goals and challenge your athletic ability
    • Rehabilitate after injury, surgery or illness
    • Return your body to movement
    • Expand your body awareness
    • Develop trust in your body's abilities
    • Look better, feel better, live better
    • Live a happier, more-fulfilling life
    Pilates aids in the rehabilitation of many specialised conditions including: Pregnancy, Sports Injuries, Spinal Conditions and Disc Issues, Hip & Knee Replacement, MS, Parkinson's. Heather is a lovely instructor with several years of experience in many forms of exercise she will advise and guide you throughout the class £4 pay as you go free in memberships
    with Heather 10:30 to 11:30
  • Zumba OriginalsZumba Originals Zumba the Latin dance class my Zumba is aerobic style sweat laugh and have  the most fun you will have working out Susan Spinks trained as a Zumba licensed instructor (zin) in October 2003, the first in the area and very proud to be the original. So we have decided to bring you all the old original tracks in this Thursday morning class 9.45 till 10.30 free in memberships £4 pay as you go. with Sue 17:30 to 18:30

Sunday

  • Group Personal TrainingGroup Personal Training these varied sessions take place  on the Gym Floor, they are  free in all memberships £3 pay as you go  this is a warrior workout tyre flips, battle ropes, sand bags, weights, kettlebells, body bars squat rack, trx  these workouts are adaptable for all abilities and fitness levels. Using the hitt principles of 50 seconds work 10 seconds rest 12 circuits done twice. We have changed ladies body shapes faster with these workouts  than any  other training so aim to do at least 2 sessions a week alongside your current training. with Fay 10:00 to 10:25
  • Power Step with Fay 17:30 to 18:00
  • HittHitt Is high intensity training but don't let that stop you!!! Every exercise can be adapted to your fitness levels and abilities. You will see insane results by adding this to your weekly  workouts can be done pay as you go £3 or free in all memberships, with Fay 18:00 to 18:30