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Exercise Class Timetable - New September Timetable now updated below....starting from Monday 8th. 




All of the below classes are FREE* as a member of Killashee

 

New Pilates Courses with Karolina now enrolling for November 2014

* Duration - 7 Weeks
* Start Date - From Monday November 3rd
* Fee's - €50 members or €65 non-members

* Monday November 3rd

 - 10am - 11am - Mixed Level Course
 - 7pm - 8pm - Beginner Level Course
 - 8pm - 9pm - Intermediate Level Course

* Tuesday November 4th

 - 7:30pm - 8:30pm - BARRE Pilates Mixed Level Course

* Thursday November 6th

 - 10am - 11am - Mixed Level Course

* Friday November 7th

 - 10am - 11am - Mixed Level Course

Places are limited, bookings taken on a first come first served basis with payment.
Book early to avoid disapointment.


New Performance Training Courses with Lenny & Jenea now enrolling for November 2014


* Duration - 7 Weeks
* Start Date - From Monday November 3rd for the am course with Lenny
                  - From Tuesday November 4th for the pm course with Jenea

* Sessions - (AM course with Lenny) - Runs every Monday, Wednesday & Friday from 7-8am
                   (PM course with Jenea) - Runs every Tuesday & Wednesday 8:30-9:30pm & Friday 8-9pm

 - Each participant gets a total of 21 sessions, 3 per week over 7 weeks. Each workout will progress combining free weights and acrdio for a very invigorating workout. The groups are kept small with a maximum of 9 people per session.

* Rates: €100 (less than €5 per session) - reserved for Killashee members only.
* Bookings - Places taken on a first come first served basis with payment



 
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7:00 – 8:00 **Performance Training**   **Performance Training**
 
                                      **Performance Training**    
9:30 – 10:00 Aqua
(9:15 - 10:00)

Mega Mix
(9:30 - 10:15)

Spin Core
(9:30 - 10:15)

20/20/20
(9:30 - 10:30)
30/30
(9:30 - 10:30)
Fight Klub
(9:30 - 10:15)
   
10:15 – 11:00 Aqua
(10:15 -11:00)
Zumba
(10:30am - 11:15)am)
Lower Body Tone
(10:45 - 11:30)
Aqua
(10:15 - 11:00)

Spin Tone
(10:30 - 11:15)
 
Full Body Tone
(10:30 - 11:15)
Aqua POWERBAG
10:15 – 11:00
10:30 – 11:15 Upper Body Tone POWERBAG       Mega Mix
11:15 – 12:00
 
11:15 – 12:00 Flex & Core
(11:15 - 11:45)
 
Fight Klub
(11:30 - 12:15)
Aqua Swiss 15
(11:30am - 12:15)                   
Aqua
(11:30 - 12:15)
   
5:45- 6:00 Fight Klub
(5:30 - 6:15)
Mega Mix
(5:30 – 6:15)
Lower Body Tone
(5:30 – 6:15)
SAC
(5:30 - 6:15)
20/20/20
(5:30 – 6:30)

KIDZ KLUB

MONDAY & FRIDAYS
6:15 – 7:00 Upper Body Tone 30/30
(6:15 – 7:15)

Zumba
(6:20 – 7:20)
Kettlebells
(6:30 - 7:15)
HIIT
(6:30 - 7:15)
 Zumba (6:30 - 7:30)
7:00 – 8:00 Spin Core
(7:15 - 8:15)

Aqua (7pm - 7:45pm)

*Zumba Sentao(7:30 - 8:30)
 
Spin Tone
(7:30pm - 8:30pm)

 
Aqua
(7:00 - 7:45)

Fight Klub
(7:30pm - 8:15)
POWERBAG
(6:45 – 7:30)
8:00 – 8:45 Fightklub
(8:15 - 9:00)
  POWERBAG
(8:30pm - 9:15pm)
Zumba  with Marta
(8:00 – 8:45)
  4PM – 5PM
8:45 – 9:00   **Performance Training** (8:30pm - 9:30pm) **Performance Training** (8:30pm - 9:30pm)   **Performance Training** (8:00pm - 9:00pm)

* Zumba Sentao - €5 per class for members or €10 per class for non-members
** Performance Training - €100 for 21 sessions (7 weeks, 3 per week) or €10 per session - Members Only
 

Spin Core / Tone


Aim        : Improve Cardio Endurance while toning your abs and strengthen your core area
Class      : Split into 3 by 15 minute intervals with 3 by 5 minute intervalsfor floor and core work
Spin Tone has 3 by 5 minute intervals for a split routine with free weights

Upper / Lower / Full Body Tone


Aim        : Build Muscle & Strength
Class      : This class consists of heavy weights routines for split body parts. This class may involve heavy weight routines to promote strength and muscle tone and is considered low impact
 

Flex & Core

Aim        : Improve Core Strength & Flexibility
Class      : This class consists of mainly floor based exercises with low impact. Combines lots of stretching with abdominal and floor based workouts.
 

Swiss 15

Aim        : Improves Cardio Endurance and core stability. Strengthens and tones your core region and  great to also build strength in your upper body

Class      : Class consists of 3 by 15 minute splits as follows:

15 minutes of total core workout utilising the stability balls
15 minutes of cardio workout which also combines core work on the stability ball
15 minutes of upper body resistance for muscle toning in your upper body while also utilising the stability ballSAC (Speed, Agility & Co-ordination)
Aim        : Improves speed, agility and co-ordination + cardio endurance
Class      : Consists of speed and agility circuits using ladders, cones, plyometric jump platforms and hurdles. This can be both high and low impact in nature
 

Powerbag

Aim        : Improves strength, power, core conditioning and cardio endurance
 
Class      : Powerbag combines the principles of resistance training while also working on cardio principles. The big difference with Powerbags is that they are low impact (soft) which allows for full follow through movements with less risk of injury unlike Kettlebells or barbells. Powerbags like Kettlebells concentrate a lot on your core strength.
 

20 /20 /20

Aim        : Improves Cardio Endurance, Core strength and is a full body workout
 
Class      : This is a full body workout split into 3 by 20 minute workouts
High Intensity interval training done in Insaniti style format (1 minute on each exercise)
Mixed abs and core workout
Kettlebells resistance workout i.e. static weight training with Kettlebells 

30 / 30

Aim        : Full body workout that also improves cardio capacity while burning body fat and toning
Class: This class is split into 2 by 30 minute workouts
Workout consists of a full cardio workout on Kettlebells which puts huge emphasis on fat burning in your core region specifically. I.e. Kettlebell swings and other aerobic moves using kettlebells.
Kettlebell resistance focusing on building power and strength


Mega Mix:

Step meets resistance - alternate between step and muscle tone targeting all trouble spots whilst burning fat faster than ever.


HIIT1000:

Very high intensity class with interval training techniques! Low rest periods to keep a high heart rate. Full body workout using explosive plyometric movements, improving muscular strength and endurance! This class will burn an INSANE amount of calories.. So be prepared

 

Fightklub:

Fightklub is a great all over body conditioning class. Participants have their own punch bag which they kick and punch to high tempo music throughout this class.
** Please Note you will require boxing mits or gloves to attend this class. First Stop Sports Nutrition in Naas town supply them at a discounted rate to members in Killashee Leisure Club **

Zumba

ZUMBA is the Latin inspired, internationally dance based aerobic workout!!!!

Aqua:

Workout in the water, non-weight bearing and lots of fun for everyone.

Abs:

15 minute of shaping, toning to help you on your way to a flat and strong tummy.

Kettlebells:

Kettlebells is a new class that is taking the fitness industry by storm. They are iron weights that utilize all your core muscles. This class will burn fat quickly, build muscular strength, and increase flexibility and mobility while boosting your energy levels.


 

PLEASE NOTE TIMETABLES ARE REVIEWED ON A REGULAR BASIS SO PLEASE CHECK FOR CHANGES.

  • To book by phone call 045-981600 up to 1 hour before a class - max 2 names per booking.

  • (Pre-booking before one hour is possible by being onsite and remaining on the Killashee Leisure Club premises)

  • Pilates: Fee applicable. It must be pre-booked

  • Yoga: Fee applicable. It must be pre-booked

  • ZumbAtomics: Fee applicable. It must be pre-booked