Class Descriptions

Class Descriptions

Information on each class and ability levels required to participate

Whatever your age and ability we have a class or activity that will suit your needs.

See our Price page for Class Prices

A simple but high intensity workout which delivers great cardiovascular and conditioning results. The fastest way to get fit!


A mix of Tai Chi, Pilates and Yoga that helps you gain strength, balance and flexibility leaving you feeling refreshed and re-energised.


A fiercely energetic class incorporating martial arts disciplines such as karate and boxing. With driving music this makes for an exhilarating and exciting class.


Using weights and a barbell. The quickest way to tone and condition your body, lose weight and ultimately change your body shape.


BODYSTEP™ is the energizing step workout that makes you feel liberated and alive. Using simple movements on, over and around the step you get huge motivation from sing-a-long music and motivational instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body.


Our resident Sports Therapist is offering this injury prevention class with a strong emphasis on diaphragmatic breathing and efficient functioning of the body to prevent and help treat injury and pain/disfunction. This will be very different to your normal classes so expect the unexpected.

Pilates/Back Care Pilates

A class designed to strengthen and restore postural flexibility and mobility. Slow and controlled exercises for a strong toned body.

Fitness Pilates

A dynamic and more intense form of Pilates. Ideal for those who enjoy a more energetic style and who want to work deeper into their core!

Clinical Pilates

A class focusing on finding, understanding and working the deep supportive muscles of the core, specifically the pelvic floor and deep abdominals as well as gentle but effective upper and lower body stretching and strengthening. Suitable for people with back pain, recovering from surgery or injuries and pre/post- natal.

Clinical Fitness

A low intensity class focussing on improving health and wellbeing for anyone who is physically inactive, overweight or has a health condition. A fun group
session instructed by an exercise referral instructor.


Is an exercise and healing technique developed in China more than 4000 years ago. These exercises use breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi).


A total body strength and cardio conditioning class. Designed to increase fitness levels using resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga. As challenging as you want it to be!.


A unique class that mixes Pilates and boxing into a fat torching and muscle sculpting workout guaranteed to whip you into shape.

Piloxing Knockout

This killer workout will not only test your endurance to the max but will push your physical abilities past their limit.


Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged. A 45 minute class can burn up to 506 calories!

Spin (RPM/Schwinn/Freestyle)

An indoor cycling experience based on outdoor riding. Whether being taken on a journey or simply working to inspirational and motivating music, you are in control of your resistance ensuring a ride of your life!

Spin Circuit

A great way to combine indoor cycling with a combination of weights and abdominal exercises for a total body workout.

Running Club Beginners

This 45-minute session is ideal for anyone who has never run before. It will include fitness and nutritional advice together with walking/jogging on the track, alternated with occasional road and seafront running. Ideal for those with a goal of reaching 5k.

Running Club Improvers 1

This 45-60 minute session will be based on a 9-10 minute mile pace and will include track, road, seafront and occasional running on the downs. It is ideal for those with a goal of running 10k.

Running Club Improvers 2

This 60-90 minute session will be based on a 8-9 minute mile pace and will gradually build in mileage over the coming weeks. It is geared to those aiming to run a half marathon.

Tabata Bootcamp

Exclusive to Fit4! A mix of tabata high intensity training, cardio and resistance using weights. An all over body work out to get fit fast!

Yoga/Back Care Yoga/Iyengar Yoga

Uniting the mind, body and soul whilst teaching strength, posture, breathing and relaxation.

Restorative Yoga

Focuses on relaxing the body in restful poses. Rest provides the body an opportunity to renew and heal. A deeply relaxing and revitalising practice, leaving you refreshed and restored.

Freestyle Fitness Yoga

A dynamic fusion of yoga that challenges the body with balance, core control and back strength exercises all set to uplifting music. A more active Yoga without losing the essence of traditional Yoga.

Dynamic Yoga

A strong alignment focused class where postures are linked in sequence. Focus is given towards a functional and mindful awareness of the body, as well as strength, flexibility and the importance of the breath.

Yoga for Relaxation

A gentle form of yoga which promotes relaxation, whilst strengthening the body and aiding flexibility. All ages and abilities welcome. It is safely designed and recommended for pregnancy and post-natal too.

See our Price page for Class Prices

A safe and effective full body work out in the water. Using the resistance water naturally creates this is a fun and revitalising way to get fit and stay fit.

Aqua Bootcamp

Interval training within the water. A mix cardio, resistance and toning exercises working at different stations allowing a full body work out.

Baby FIT4

If you want to get back in shape and enjoy a fun activity with your baby this is the class for you!
Connect with your baby and enjoy a post-natal 30-minute exercise session especially designed for the two of you, followed by a 15-minute play session with toys and songs. (Babies welcome from 6 weeks to 3 years).


A fun, stress busting class focusing on working all the major muscle groups enhancing range of movement, hand & eye co-ordination, balance, timing and technique.

Circuit Training

Bulge your biceps and flex your pecs! A combination of high intensity and resistance training designed to be easy to follow targeting fat loss, muscle building and cardio fitness!

Cardio Legs, Bums & Tums

Follows the same format as Legs Bums and Tums but includes an aerobic block of exercise designed to raise your heartbeat and burn the calories.

Cycling on the Downs

Bring along your mountain bike, meet our British Cycling MTB Level 2 leader, then off you go, every Saturday morning from Worthing College. Meet at the FIT4 Fitness Centre.

Deep Water Aquafit

Exclusive to our programme and with the use of a flotation belt, try this popular water based workout for something different and challenging. This non impact class is ideal for anyone recoving from injury.

Early Bird Fitness

For those early birds who want to do their fitness first thing! In the winter darker months you will be in the Range and for the warmer lighter months outside on the 3G football pitches.


The very best of Ballroom and Latin, mix it with the latest, proven ways to get fit FAST and deliver the most exciting, fun, fabulous fitness experience you’ve ever had.

Rave Aerobics

Start Friday evening off with a party. Step back to the 90’s with glow sticks and whistles and work out to your favourite club tunes. Turn the lights down and the music up!


High Intensity Interval Training! Push your heartrate to its peak and maximise your training! H.I.T is repeated rounds of exercise of short to moderate duration at intensity above your anaerobic threshold followed by periods of recovery. A great way to challenge your fitness levels.

Non-Contact Boxing

A high intensity boxing class, working on a combination of technique, styles and circuits.

H.I.T Spin

H.I.T Spin is built on the science of high-intensity interval training (HIIT). It’s a quick and hard style of training that returns rapid results with minimal joint impact.

The short duration of this workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you burn calories for hours after a good HIIT workout.


Insanity uses MAX interval training, which replaces traditional moderate-intensity exercise with maximum intensity exercise, and trades short Intervals of intensity with short periods of rest.

Legs, Bums & Tums

A simple but effective class focusing on conditioning, sculpting and toning those stubborn areas! Ideal both for kick-starting and maintaining your fitness and shape.

Mountain Bike Club-Skills

Take your bike handling skills to a new level, gain confidence while honing your skills under the guidance of our expert coaches.


An all over body workout developing strength, stamina, suppleness, balance and agility. Work at your own level. Ideal for all fitness levels.

Cardio Powerhoop and Abs

Hula your way to fitness and a big smile on your face! Using a weighted hoop. An ideal workout for a slim waist, effective calorie burn and core muscle strength. A 30 minute class is also available.

Seafront Stroll (All weathers)

A sociable afternoon walk from Splashpoint along the Seafront and back with appropriate rest stops. Suitable for post hip/knee/cardiac rehab, mental health well-being or first steps to getting fit. Session led by an Exercise Referral Instructor.

Tone and Tighten

A low impact class designed to strengthen and tone the whole body by using resistance exercises. A unique and fun way of helping you achieve your personal fitness goal.

Walking on the Downs

Join us for an enjoyable social walk on the Downs, every Saturday morning from Worthing College. Meet at the FIT4 Fitness Centre.

Water Works Fitness

A brand new concept in Aqua Aerobics! A pre-choreographed 45 mins class that is suitable for all.
Great music, great results, great fun!

Weightloss Boot Camp

Exclusive to Fit4! A full body workout including a mini circuit focusing on core, cardio and abs. Ideal for all those aiming to burn fat, shed pounds, tone up and get fit. Results guaranteed!


Ditch the workout and come and join the party! Inspired by cumbia, salsa, samba and merengue music, dance your way to fitness with this highly popular, fun and definitely most talked about workout! Suitable for all!

BeachFIT Bootcamp

Beachfit boot camp is a combination of strength, cardio, muscle endurance, flexibility, core, and functional Training. You get EVERYTHING you need! With an added extra of being in the fresh air.

Box 2 The Beat

A high energy class incorporating simple Boxing techniques and combinations. Punching pads and moving to the beat of the music.

Show Time Dance

DanceStarz – Come along and enjoy an energetic class including a warm up, and then learn dance routines from your favourite West End shows and movies; this could be anything from Hairspray or Chicago to Footloose. You too can be that West End Star!

Track Circuit

Track running with intervals of power exercises to improve overall running tempo/speed and gain functional strength for endurance.

See our Price page for Class Prices

Les Mills GRIT


An intense plyometric-based workout that gets results fast! Combining the principles of plyometrics and power agility training, these 30-minute team training sessions on a bench will build a powerful, agile and athletic body.


A high-impact cardio workout like nothing else. Designed to burn fat and rapidly improve athletic capability, this explosive, 30-minute team training session combines high impact body weight exercises and uses no equipment.


Strength is an intense 30-minute team training session that will blast all major muscle groups and take your training to the next level.


Combining the benefit of weight training with an intense cardio workout to help build lean muscle and increase power!!


A full body workout using just the weight of your body! A calorie burning cardio blast alongside suspension training to improve muscle tone and balance and
improve joint and core stability!!


30 mins Abs and Core

A perfect class to either kick-start your fitness or bolt on to an existing programme focusing on stomach, back and core strength.


Dance yourself fit with a Bodyjam workout! An electrifying mix of the latest dance styles and the hottest new sounds. This dance inspired workout is designed to get you fit while you are having fun.

CX Worx

Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? Then this new 30 min work out for you!

30 Min Spin

Ideal for Beginners as an introduction to spinning or for those who want to bolt on a 30 minute workout to an existing exercise programme.

Low Impact Step n’Tone

(Worthing Leisure Centre)
A popular and engaging step class designed to keep the body strong and toned.

Over 50s

(Splashpoint Leisure Centre)
With a choice of activities such as short mat bowls and table tennis plus a low impact fitness class, this is a sociable and unique way to stay in shape!

Junior FIT4 Table Tennis

(Splashpoint Leisure Centre) (min age 10 years)
A chance for our younger members to come along and improve their game with an Instructor at hand giving tips and advice.

Adult Coaching

(Splashpoint Leisure Centre)
Coached training sessions aim to improve stamina and stoke technique. These sessions are suitable for strong swimmers and triathletes, but there is a lane
available on Tuesdays and Thursdays for those wanting to begin training. Must be able to swim 100m front crawl continuously. Contact: for further details or call 01903 905050



If you would like any further information or advice on classes please email