Dynamic Fitness Classes in Hong Kong

健身車班

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CYCSYNC

一個由音樂與單車同步進行的運動，通過共享的能量和節奏同步的藝術，讓學員在課堂中獲得運動快感，燃燒能量之餘，更燃起熱情。

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CYCTRACK

透過表現追蹤功能，讓鍛鍊得以加強和個人化。每輛健身單車均有數據監控系統，學員可追蹤性能數據：功率、心率、距離、卡路里、速度和時間。您將有機會與同學一同合作，實現目標。

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FREECYCLE

在健身單車進行的心血管鍛煉，導師將揀選音樂並根據歌曲編排騎行，學員可緊隨節拍同步踩踏。課堂路線模擬實際單車騎行中所遇到的地形和情況，例如爬山、衝刺和間歇訓練。

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RPM™

適合所有程度人士參加。RMP是消耗卡路里的終極健身單車班，只在45分鐘內即可消耗高達900卡路里。您可控制訓練的強度，因此適合任何程度人士。

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舞蹈班

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ADVANCE HIP HOP

Designed for experienced dancers, this class is a step above, pushing the boundaries of creativity and technique. To join, we recommend having completed at least 10 open-level hip-hop classes. Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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BACHATA

Originating from the Dominican Republic, Bachata is a captivating partner dance that will ignite your passion. In this class, you'll learn the essential techniques, footwork, and styling of this sensual and rhythmic dance form. Whether you're a complete beginner or looking to refine your skills, dancers of all levels are welcome. No partner is necessary – just bring your passion and a willingness to explore this beautiful dance style. Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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BALLET FOUNDATIONS

This class is perfect for beginners to intermediate dancers, focusing on: Arm and Leg Lines: Enhance your posture and grace. Basic Footwork: Master essential ballet steps. Pirouettes and Jumps: Learn exciting spins and leaps. Set to classical or contemporary music, you'll dance barefoot, in socks, or in special ballet footwear. Improve flexibility, strength, and confidence in a fun, supportive atmosphere. Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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BODYJAM™

適合所有程度人士參加。BODYJAM™就是不斷在舞動，無論您是教授或參加我們的最新課堂，也能體驗這種感覺－－以嶄新形式為您帶來絕佳且「應付自如」的課堂，感覺無懈可擊、時尚至極，讓您全情投入雙倍的運動量和趣味當中。參加者將可快速地掌握舞步的竅門，隨之而在課堂裡狂歡熱舞一番。

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CONTEMPORARY DANCE

Contemporary dance is a collaborative style of expressive dance, merging movements from many different dance genres as well as taking inspiration from martial arts and yoga, to create artistic and untraditional dance moves. Choreography for contemporary is both experimental and narrative by telling a story to convey emotions and personal expression. The genre is characterized by fluidity, freedom of movement and is often abstract and interpretive by nature to account for its avant-garde aesthetics.

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HIP HOP

Hip-hop combines two slang terms. Hip, which means “in the know,” and Hop represents the hopping movement of the hip-hop performers. A style of street dance originating from African dance characterized by movements such as breaking, popping & locking..

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JAZZ FUSION

Jazz Fusion blends a variety of dance genres such as ballet, lyrical and modern, wrapping them into a funky style to infuse kicks, turns, leaps and floorwork.

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K-POP TRENDS

Step into the hottest K-Pop hits and learn iconic dance moves straight from the music videos. This high-energy class combines cardio, choreography, and the infectious rhythm of K-Pop to create an exhilarating and fun-filled workout experience. No dance experience is required. Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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LATINO BEATS

Countless Latin dances from different countries in South and Central America and the Caribbean countries. These dance styles such as Champeta, Samba, Salsa, Bachata, Merengue evoke feelings from energetic to sensual with their fast footwork, rhythm bounce and hip action.

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REGGAETON

Get ready to shake and feel the energetic Latino vibes in this Reggaeton dance class! We'll start by warming up the hips and releasing tension through the body, before connecting to the infectious beats of Reggaeton music. Learn the dynamic footwork, rhythmic isolations, and captivating styling that define this hot dance genre. It builds up to an exhilarating choreography that blends the rhythm of hip-hop, reggae, and Latin music. All levels welcome – no experience necessary, just bring your booty-shaking enthusiasm! Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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SALSA

One of the most iconic Latin American dance styles. In this class, you'll learn the foundations of different Salsa styles, including the intricate arm lines, captivating hip movements, and smooth partnering techniques. Whether you're a complete beginner or an experienced dancer, you'll have the opportunity to explore the rhythm and passion of Salsa. The class welcomes dancers of all levels – no partner is required, as we'll focus on building a strong individual foundation. Filming is allowed in this class if done respectfully and without disruption. Ask the instructor for enquiries.

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UNITED DANCE

United Dance is based on a wide repertoire of dance styles and music genres where the dance moves are easy and repetitive. Students are not required to have any dance background.

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ZUMBA

不同地方的節奏接力領導全個課堂，讓學員猶如置身一個1500萬人的全球舞派對的樂趣之中，健身從此更富趣味。常常被稱為「偽裝運動」的課堂中，輕快與緩和的節奏交替，帶來有氧健身和塑型的雙重好處。

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健身 - Pilates 普拉提

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Dynamic Reformer

進階挑戰！整合精密動作，挑戰身體和心靈，讓技術得到昇華。 *需完成至少3堂 Reformer Foundation課程。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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Flex Reformer

利用精密技巧提升靈活性，每一伸展都如手藝大師般精雕細琢。 *需完成至少1堂 Reformer Foundation課程。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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器械普拉提 – 燃動

此為一個高強度、低衝擊的課程，主要針對塑造肌肉線條，以加速卡路里消耗。課堂中，學員將學習如何以不同肌肉進行一系列動作，旨在為常規課程增加難度，讓會員們體驗快速而持久的塑身效果。課堂大致不盡相同，但通常使用各式道具，包括迷你啞鈴、迷你球，以及在普拉提器械以外進行有氧運動。導師將在課堂中緊密地為學員作指導，以確保學員在小組課堂中，亦能享受個人化的練習與關注。課堂足以助學員提升力量、核心激活、心血管和肌肉耐力。適合所有程度的學員參加。在參加此課堂前，學員需最少參加一堂器械普拉提基礎課堂。請注意，所有學員需穿上襪子參與課堂，建議穿著防滑襪。

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初階器械普拉提

這堂易於掌握的器械普拉提課堂以呼吸引導有意識的不同動作與姿勢。課程將進行普拉提的基礎動作，並在需要時調整動作序列和節奏。這種低衝擊的訓練，讓您能真正專注並深切感受到普拉提帶來的好處，因此非常適合初學者。請注意，所有學員須穿著防滑襪參與課堂。

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Reformer Control Freaks

專為追求極限的你而設，這場課程要求對高複雜性動作序列擁有極高掌控力。 *需完成至少任何10堂器械普拉提課程 (包括Dynamic Reformer, Reformer Sculpt 及/或 Reformer Jump-Board)。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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器械普拉提

Experience a dynamic blend of classical and contemporary Pilates exercises in our Reformer Flow class. This invigorating session combines fluid movements to enhance your strength, flexibility, and mindfulness. Join us to tone your body and develop a deeper awareness of your movement patterns in a supportive environment. Attending a minimum of 10 Reformer Flow Beginner is highly recommended before going into Reformer Flow

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進階器械普拉提

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基礎入門器械普拉提

Empowers you with the knowledge and skills to use the Reformer machine. Focuses on mindful movements and purposeful breathing. It includes foundational Pilates exercises and sequences, adjusting the pace as needed. This low-impact workout enhances focus, movement connection, and postural benefits. Reformer Flow Beginner is recommended to anyone starting the Reformer Pilates journey.

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REFORMER FOR ATHLETES

Unleash your full physical potential with precise movements that will redefine your fitness journey. Explore the transformative power of Reformer Pilates as you enhance your athleticism, boost recovery, refine precision, amplify muscle strength, improve flexibility, and sculpt your body to its peak form

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Reformer Foundation

初學者或完美主義者的理想選擇，專注於對齊和核心力量的提升。適合新手以及渴望提升精準度的人士。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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基礎器械普拉提

課堂目的旨在讓學員熟習如何使用普拉提的器械，以及用普拉提器械配合進行練習。導師將領導學員進行加強肌力的基本功能練習，同時提升式子的正位及靈活性。普拉提器械有助於保持正確的體式，並提供不同程度的阻力，有助塑形、喚醒身體意識，並為未來訓練奠下穩固基礎。此課程為pureform普拉提課程的基礎練習，在參與其他普拉提課程前，學員必須先參加此課堂。請注意，所有學員需穿上襪子參與課堂，建議穿著防滑襪。

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Reformer Jump-Board

在日常訓練中加入精確的心肺運動，適合每次也會準確監察心跳的您。*需完成至少3堂 Reformer Foundation 及3堂Dynamic Reformer 課程。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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Reformer Sculpt

通過增強穩定性和調整體態的訓練，雕塑每一寸的曲線，專為精確塑形而設。*需完成至少3堂 Reformer Foundation 及3堂Dynamic Reformer 課程。為確保安全和衛生，所有器械普拉提課堂的學員須穿著防滑襪參與課堂。

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經典流動

Dynamic and low-impact, Signature Flow gives a full-body workout that complements any daily exercise routine. The aim is to control the transition from exercise to exercise, having a fluid and smooth flow with mindful breathing throughout the class. The sequence targets specific muscle groups and encourages isolated holds and controlled movements. Expect to feel the burn in your muscles that tone your body, realign your posture and releases your stress. Suitable for all levels. Under the instructor's supervision, the level of difficulty can be personalised by adjusting the weights of the springs. Students must attend at least one pureform - Intro class before this class. Please note that all participants are required to wear socks during this class. Non-slip grip socks are strongly recommended.

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器械-力量

Reformer Strong leans into the strength and toning benefits of Pilates. The class incorporates greater resistance challenges, additional equipment like dumbbells, and movement tempos that ignite the burn from a good workout. Your core will be stimulated to work hard and support the challenges of upper body and weight bearing exercises, and you’ll finish lean, toned, and effortlessly strong. This is an intermediate class and not suitable for beginners. We recommend 5-10 Reformer Flow Beginner classes before attending this class. All participants in Reformer Pilates classes are required to wear non-slip grip socks

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器械-燃汗

Have fun and challenge the heart rate in this unique workout that leans into cardio on the Reformer. Elevating the energy and moving at quicker paces while still maintaining movement integrity, the workout will incorporate equipment like the jumpboard, and energetic sequences that connect the upper and lower body. This class will help you break a sweat, while being gentle enough on the joints. Expect to challenge your core and stamina and increase your heart rate. This is an intermediate class and not suitable for beginners. We recommend 5-10 Signature Flow classes before attending this class. All participants in Reformer Pilates classes are required to wear non-slip grip socks

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ROOM RESERVE

The Studio has been reserved for Private use. We apologize for the inconvenience,

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皇牌系列 – 流暢序列 (中級)

這個動態且低強度的課堂是流暢序列的延續，為學員提供全面的全身訓練。在進行進階動作時，身體需保持正位，從而訓練肌力、平衡力和身體意識。搭配正念呼吸，讓學員在節奏緩和而流暢的練習中，得到舒心體驗。序列針對特定肌群，鼓勵學員保持和控制不同動作，循序漸進地訓練肌肉記憶力。學員可逐漸感受到肌肉的燃燒，從而調整身體線條，並重新調整姿勢，以及有效釋放日脊生活的壓力。適合具器械普拉提初/中級程度經驗，兼能熟練地掌握流暢序列的動作之學員。請注意，學員於參加本課堂前，必須先參加最少10課流暢序列課堂。所有學員需穿上襪子參與課堂，建議穿著防滑襪。

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特別課程: 維港海景器械普拉提

維港海景器械普拉提. 這是免費課堂，不扣除 PURE+ 課堂。

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高能量訓練

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BODYATTACK™

適合所有程度人士參加。是您強身健體的最佳選擇！BODYATTACK™是讓您達至個人最佳狀態的捷徑。在強勁音樂下帶給您圓滿的健身練習，對比強烈的風格和拍子更富有新意和變化，遂成為廣受歡迎的運動之一。特別提供多個較易的選擇，讓您自由調節運動強度，在低撞擊班保持低運動量，或在全面的心肺功能訓練裡全力出擊。

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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.

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BODYSTEP

Basic stepping, just like walking up and down stairs, is at the heart of BODYSTEP™ – a full-body cardio workout to really tone your butt and thighs. In a BODYSTEP workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, full-body workout! Don’t worry, there’s heaps of options so that everyone leaves feeling successful. Our bubbly and approachable instructors coach you through the workout. We play invigorating, hit music and inject a whole lot of fun and personality along the way. You can burn up to 540 calories** and you’ll leave buzzing with satisfaction.

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TRX CIRCUIT

This class involves exercises performed using your own bodyweight and a suspension trainer. TRX Circuit runs through some challenging interval training, with recovery segments after each round. Exercises are not synchronized to music, and each circuit incorporates strength training and cardio.

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高強度間歇訓練

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GRIT + CORE

Starts with 30 mins GRIT™ demanding short sharp bursts of effort to allow you to reach maximum training zones. With the use of plates, step boards and bodyweight exercises, train your way to athletic performance in the fastest possible manner. A reasonable fitness level is recommended due to the high-intensity nature of this program. We recommend attending three to five BODYPUMP™ classes before attending GRIT™ in order to familiarize yourself with the basic moves. Finalizing with a fifteen-minute CORE workout targeting every part of the core including rectus abdominus, transversus abdominus, internal and external obliques, multifidus, spinal erectus. The perfect combination of GRIT and CORE.

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SPRINT™

A cycle class backed by the science of high-intensity interval training (HIIT), and based on the sport of cycle sprinting. It provides maximum results with minimal joint impact, and all in 30-minutes. This class is short, sharp and based on HIIT, with short bursts of intensity followed by short periods of active recovery. It’ll push participants harder than other cycle programs, and see them reaching their fitness goals faster.

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TABATA

Tabata training is a high-intensity interval training (HIIT) programme that has been proven to increase endurance and performance for your aerobic (cardiovascular) and anaerobic (muscular) systems with its format. A quick way to burn fat.

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身心訓練

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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!

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PILATES

這個於瑜伽墊上進行的課堂著重建立力量而不會增加肌肉，並可提升靈活度和敏捷度，以及有助於預防受傷。普拉提有助復健、整體塑形、加強小肌肉力量和令身體線條更修長。

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PILATES PRO

Exclusively available at Studio 2 and LKF for a more personalized experience, Pilates PRO uses props such as ankle bracelets and wrist weights to enhance the workout. The instructor breaks down the main exercises, and students finish the class with a sequence of 12 exercises, flowing through them to prevent injuries, rehabilitate joints, and keep the body strong and supple. This approach improves coordination and core control, just like the original Pilates method created by its founder.

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筋膜放鬆

課程主要為自我放鬆筋膜，引導學員按摩緊繃的結節，以改善柔軟度和循環，從而釋放身體緊張。

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STRETCH & TONE

Low-impact multi-level class focused on strengthening your entire body whilst stretching tight muscles to heighten mobility and flexibility.

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YOGA FOR FITNESS

一個流暢的動作序列，與呼吸同步，有助於身體的排毒和淨化。這是進入瑜伽世界的絕佳開始。

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力量和訓練班

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BALL BLAST COMBO

利用健身球及其他器材收緊臀部或大腿肌肉，並作為Pilates核心控制訓練。適合所有程度人士參加。

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BARRE

Get the best of both worlds with the Pilates Barre class. This class is a fusion of the Barre technique and traditional Pilates strength and cardio exercises. Set to upbeat music, it offers high-energy interval peaks to promote a sweat-induced, continual fat-burning experience. The workout features resistance exercises on and off the bar, aimed at shaping and toning the body with athletic precision. Pilates props are also utilized to ensure a well-rounded total body workout, engaging the muscles to the point of fatigue for optimal caloric burn. You will leave feeling re-energized, knowing how to safely regress and progress exercises. Come and join the fun and experience a full-body BARRE workout!

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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.

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BOOTY TONE 臀部塑形

準備好塑造完美臀肌！這個有趣而充滿活力的課程使用拉力帶、型格Hip-hop音樂和韓國大熱K-Pop來讓您保持動力。透過輕重量和重複練習，您將在有趣的課堂中燃燒和鍛鍊臀部。

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CIRCUIT

體能訓練營模式的訓練，從一個站到另一個站皆挑戰不同肌群，讓您完成後更見強壯、健美和充滿活力。本課程將使用重量和自身體重訓練，在一系列練習中進行，以肌肉和心血管耐力為目標，以提高整體健康水平。

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DUMBBELL

這個有趣且引人入勝的課程使用單隻啞鈴進行16次2組的練習，重複3次。它旨在增強耐力並打造不會過度增肌的精瘦肌肉。你將鍛鍊每一塊肌肉，改善骨骼和肌肉健康，並延長壽命。這是保持身體年輕和功能性的完美選擇！

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全身訓練

這個心血管訓練可增強有氧能力，同時鍛煉和加強身體的所有肌群。它可以根據您當前的健身水平而進行調整，無論是新手還是運動員，都可獲得非凡的訓練效果。課程具高度的挑戰性，同時亦饒富趣味，讓您保持動力。您還將接觸到各種訓練系統：AMRAP、EMOM、繩梯和金字塔訓練。

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JUST CORE

富挑戰性的課堂，足以訓練核心的每一個部位，包括腹直肌、腹橫肌、內外斜肌、多裂肌和脊柱直肌。

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SCULPT L.A.H

富功能性的力量課程，結合自物體重及重量訓練，以鍛鍊下半身和核心肌群。您將體驗臀部和核心充滿燃燒感。適合所有學員參加。

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Y-Bell力量訓練

啞鈴和壺鈴結合多功能工具的力量訓練，使您能夠在練習之間迅速過渡，將注意力集中在正確的動作上。每節課都會透過遞減組、超級組和三組式訓練，針對不同的肌群。

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TRX BLAST

一如TRX練習，這個訓練以自身體重加上懸吊訓練器的阻力進行練習。在強勁節奏感的音樂下，學員將沒有停歇的一刻。持續的運動當中，學員足以維持心肺強度和發展核心力量。不同動作與音樂同步進行，以幫學員助保持動量和節奏。

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ViPR FIT

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. Come and experience this ingenious style of training. Gentle sweat, strength, and mobility training.

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