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Sutherland Timetables

Aerobic Spin Circuit Aqua

Engadine Timetables

Aerobic Spin Aqua

Caringbah Timetables


Menai Timetables

Group Fitness

Exciting News! We now have two timetables - including Les Mills classes available from 20 September. Please note the new Meeting ID.


Timetables Commencing 20 September

Freestyle, Les Mills & Kids

Mind Body / Light Exercise & Dance

Timetables Commencing 27 September

Freestyle, Les Mills & Kids

Mind Body / Light Exercise & Dance


How do I get on?
Zoom Cloud Meetings is a free app available on the app store for Apple and Android phones. On a desktop or laptop it can be downloaded from

The meeting ID and Password is quoted on the bottom of the timetable.

How long before a class can I join?
We are limited in time to 40min max on the Zoom app. Classes are strictly 30min and the area/equipment needs to be cleaned and prepared for the next instructor. Therefore, classes are only open 2min prior the commencement of the class. This allows for a little chat after class and the changeover of instructors.

I was a late to class why can’t I join?
You will only be admitted to the class within the first 5 minute warm up, after that we cannot admit you. This is in line with our health and safety policy for live classes.

What’s going on with the sound? I can hardly hear.
As we are not set up as a professional zoom studio, the sound quality can be compromised. The instructors try their best to get the best sound possible. Sound can be adjusted from your end. Try that first. Sometimes it is unstable internet affecting the quality. Participants should mute themselves unless conversing. 

Why did the connection drop out?
Unfortunately this can happen from time to time. I could be from our end or yours and can happen with external interference. We know it can be frustrating, but this is not an excuse to quit and have a cup of tea! Keep moving! Try to attempt to get back on and we will try to accommodate.


Group Fitness Class Descriptions


  • Aqua
  • Cycling
  • High Intensity
  • Low Impact
  • Mind Body
  • Strength

Aqua Activities

Aqua Rehab: Caters for people suffering from MS, Parkinsons or arthritis, and may also be of benefit for those recovering from stroke or with controlled heart conditions. Classes are conducted in waist deep heated water and can also be suitable for wheelchair-bound participants.

Gentle Aqua:  Exercise to music in wiast deep heated water. Designed for seniors and is benefical for those people with blood pressure, arthritis, joint problems or injury rehabilitation.

Seniors Aqua: Design for the move active senior and the next step up from gentle aqua.

Power: A high energy workout for overall fitness and toning guaranteed to increase the heart rate

Combo: Aqua Power class with extra weights for toning

Interval: Combines intervals of high intensity work with resistance work to elevate the heart rate.

Deep Water: Cardiovascular toning work out using the resistance of the water and no impact on the joints. Buoyancy belts are provided. We recommend you wear sunglasses and a hat - as these classes are held outdoors.

Deep Athletic: An intense cardio workout in the water for the advanced Deep Water participant. No weights will be used - all cardio work.

Body Attack

High intensity/high impact sports inspired cardio workout with simple athletic moves (low impact options offered). This is a Les Mills pre-choreography program.

Body Balance

Pre-choreographed Yoga based class- with a mix of Yoga, Tai Chi, Stretching and Pilates. Improves strength, flexibility, range of motion of joints and overall wellbeing.

An exercise mat is required for Body Balance classes.

Body Pump

Pre-choregraphed Les Mills weight training to music. Designed to give your body a complete workout using barbells. No running or jumping.
Masters Pump:  Pre-choregraphed Les Mills weight training to music with modifications given for senior exercisers and beginners.
Pump45: A 45min Body Pump class.

We recommend that you attend Pump Technique held on Sundays at Sutherland Leisure Centre before your first pump class.

Body Step

Pre-choreographed Les Mills step class giving great fat burning intensity with athletic options.


Boxing: A combination of Boxing moves using boxing bags and focus mitts.

Cardio Box: A great cross training boxing workout that also focuses on cardio fitness. Class will include boxing bags, focus mitts and high energy fitness drills.

New COVID protocols require a prearranged partner, mandatory towel use and your own mitts and focus pads

Brazilian Social Dance

Fun easy interactive social dance style for everyone from absolute beginners to those already ripping up the dance floor.

You will think you are a great dancer after these classes. There are no mistakes – just new steps!

Soltinho means "A Little Loose". This style is relatively new and is a very balanced mixture of jive, swing and rock. People who wish to learn Brazilian dance usually start with Soltinho as there is less technique involved which makes the dance steps easy to learn and it can be danced to various forms of music.

Known as the official "Dance of Love", there are two theories related to the origin of Bolero. One credits the Spanish people for inventing it, and the other says that it originated in Cuba and was popularized by Mexicans. When Bolero came to Brazil, it was heavily influenced by Tango which gave it some new dance steps and variations.

Is the most popular genre of music and dance in Brazil’s Northeast, to the extent that historically “going to the Forró” meant simply going to party or going out.

It's not essential to bring a partner, but the more the merrier!


Circuit is a group exercise incorporating resistance with cardio stations.

Sutherland Leisure Centre has a dedicated circuit room with circuit machinery/equipment.

Circuit (General): High Intensity
Gentle:Low intensity for those unaccustomed to exercise, cardiac patients or recovering from injury or illness.
Lite Pace Circuit: An easy does it circuit designed for beginners, seniors, pregnant ladies. No running or jumping.
Mid Pace Circuit: A moderate intensity circuit with plenty of options to work at own pace. Options to do low or high impact given.


 High intensity, back to basics circuit style class. Targeting those seeking greater levels of conditioning this class is centered around the Synrgy 360. This challenging, high intensity work out will improve cardiovascular endurance, strength and power through a variety of simple, effective, functional activities. 

Gentle Exercise

A class designed for the new participant or those recovering from injury or rehab. This class is very easy to follow incorporating a long warm-up, a section of fun to follow gentle cardio, some light toning work finishing off with a nice cool down and stretch.This class will assist with your overall health well being.



A 30min HIIT* style work out to boost your metabolism and and get you to peak fitness quickly.
For structured periods of maximum effort you will perform a combination of body weight strength, plyometrics and core exercises which will challenge you both physically and mentally.

*High Intensity Interval Training is characterised by bouts of maximal exertion followed by shorter recovery periods. When performed correctly participants will be highly fatigued by the end of the work out. As such participants will not be permitted entry to consecutive Metafit classes


A 30min HIIT class using explosive strength and speed to develop power utilising equipment. It requires good technique, and is an intense workout using weights and body weight through full range of movement. Class is structured with similar timing and rest periods to Metafit. Guaranteed to give you a great workout. Not recommended for beginners.


Pilates is a non-impact form of body conditioning suitable for young, old, physically active and even sedentary participants. Participants with existing or previous back injuries should bring a doctor's letter of clearance to participate. These classes are not recommended during pregnancy or for individuals with injuries, particularly back or neck pain.

The 8 Principles of Pilates:

Concentration is needed to learn new habits. "It is the mind itself which controls the body."

Thoracic breathing (breathing into the upper back and armpits) is
important to maximise abdominal control and to mobilize the ribcage and spine.

The centre is described as the space between your ribs and your hips at the back, the front and the sides of the torso.
If the deep abdominal muscles are strong there is less load on the lower back. A strong centre is important to maintain good control and balance as a whole.

Without concentration and control, the bodies' stronger muscles will tend to do all the work (and stay strong).
The weaker muscles tend to remain relatively unused and remain weak. It is control over the weaker parts of the body that
improves strength.

Once there is better control over the weaker muscle groups, more control over those muscles can be obtained and increased isolation of these muscles can be obtained to gain strength.

Work "smarter not harder". Pilates is extremely precise to help you learn to use the muscles the way they were designed - developing good posture and a comfortable fit body.

Flowing Movement
Fluent movement while exercising leads to fluent movement while not exercising. Sharp movement can and should be eliminated to reduce any long-term wearing effects on the joints.

Integration of each Pilates movement creates the complete class.

What to Bring

Wear comfortable, loose clothing or fitness wear.No footwear is required. An exercise mat is required.

Who Can Participate?

Pilates is a non-impact form of body conditioning suitable for young, old, physically active and even sedentary participants. Participants with existing or previous back injuries should bring a doctor's letter of clearance to participate.

Power Hour

An intense athletic-style workout for participants of advanced fitness levels. No Choreography. The class may include a short 10 minute outdoor component (but not always).

Rhythm Fit

A fun freestyle dance workout incorporating many styles and rhythms to motivating, upbeat music. Intensity level moderate to hard with a mix of low and mid impact moves that can be modified to all levels.



A 45-minute pre-choreographed Les Mills indoor cycling class based on outdoor riding. You ride to inspirational music over the equivalent of 20-25 kilometres of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed.


Stationary cycle workout incorporating high cardiovascular demands with intense lower body conditioning. Your instructor will take you on a journey with ever changing terrain and scenery. No co-ordination is required.

Gentle Spin

An introductory indoor stationary cycle class workout designed for beginners. A cardiovascular session with no impact, requiring no co-ordination. Emphasis on bike set-up and technique


Tabata is a high intensity interval training class that consists of rounds of 8 sets of high intensity exercises performed for 20 seconds interspersed with 10 second recoveries. Exercises may be cardio or strength using body weight or equipment.

Tai Chi

People of all fitness levels can practice Tai Chi and experience improved posture, flexibility, mobility, strength and balance.

TRX Suspension Training

TRX Training can be used to improve strength, balance, flexibility and core stability simultaneously. Originally developed by the US Navy SEALs, TRX Training uses tools and movements that challenge the entire body in every plane of motion. So no matter what you do or how conditioned you are TRX Training can help you improve by applying the minimum dose of effort to get maximum results.


The class is based on the principles of Hatha Yoga - which concentrates on aligning your breath with your movement. It works on building your core and strengthening overall muscle. Not suitable for pregnancy. Pre Natal Yoga or Body Balance are suitable alternatives.

An exercise mat is required for Yoga classes.