catalogue 2016 - retrofit · 2016-09-05 · sri k. pattabhi jois began his yoga studies in 1927 at...

Corporate WellnessCatalogue 2016

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RetroFit Corporate Wellness Programmes 2016

Tabl

e of

Con

tent

s About RetroFit 4

Boot Camps

Bootcamp Programmes 6

Mat Work

Ashtanga Yoga 8

Pilates 9

Power Yoga 10

Therapy Yoga 11

Yogalates 12

Cardio Classes

Abs Attack 14

Abs Butt Thigh (ABT) 15

Belly Dance 16

Bhangrarobics 17

Body Sculpting 18

Bollywood Dance 19

Cardio Step 20

Circuit Training 21

Combat Kick Boxing 22

Dancexercise 23

Fitball 24

FunkoRobics 25

Hi-Low 26

Hip Hop 27

Jazz Aerobics 28

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RetroFit Corporate Wellness Programmes 2016

Tabl

e of

Con

tent

s Kardio Sculpt 29

Kick-Boxercise 30

Kick Boxing 31

Kick it! Punch it! 32

K-Kardio Dance 33

K-Pop Dance 34

Muay Thai Hip Box 35

Piloxing 36

Salsa Dance 37

Samba Dance 38

Street Jazz Dance 39

Total Body Workz 40

Zumba 41

Selected Trainer Profiles

Jessica Lim 43

JJ Foo 44

Kelvin Teo 45

4RetroFit Corporate WellnessProgrammes 2016

“I was always a potato couch until I came across RetroFit of-fering corporate classes.

I took one of their class and eventually found myself attend-ing the classes often. They were attentive and fun during the ses-sions making me feel motivated. I was given assurance of my fit-ness capabilities and thanks to their professional instructors I have become a fitness buff’’

Ms Claire ChiaAnalyst

RetroFit believes that the human body is all the gym equipment you need, but we also believe we can make it better. By ‘retrofiting’ your workout with effective

programming and innovative fitness tools, we are able to provide a more comprehensive and holistic training pattern to help you achieve your fitness goals. We are what drives your body! We are the exclusive provider of Lebert Fitness (www.LebertFitness.com) in Singapore. In addition, we work closely with our strategic partner, Core Concepts Group, the leading physiotherapy centre in Singapore, to collaborate on rehabilitation fitness programmes run by our trainers.

RetroFit has a strong track record in offering corporate fitness programmes. With many years of experience in developing and executing fitness classes for companies, RetroFit is the fitness partner of choice in helping organisations improve the health and wellbeing of their staff.

Our Valued Services RetroFit is a single provider for all types of fitness programmes with a team of instructors with various specialisations. With the development of customised fitness regimes and programmes that is managed and administered by the company. clients can enjoy being hassle free while organizing the sessions.

Contact Uswww.retrofit.sg+65 [email protected]

About RetroFit

RetroFit Corporate WellnessProgrammes 2016

Boot Camps


Bootcamp Programmes

“The classes have been very enjoyable. You guys really have been changing things up from class to class so we don’t get bored with the same activity. Thanks!”

Michelle

Let’s Go!An introductory, beginner-level 8-session programme to get you started on fitness. Participants primarily use their body-weight to perform basic strength and conditioning exercises to progressively improve their overall fitness levels. Participants can ‘self-spot’ which makes it easier for lesser conditioned indi-viduals to join in the programme.

ReBootBootcamps are all the rage, but with the Lebert Equalizers and Buddy System we put the FUN in FUNctional bootcamp train-ing! Push, pull, squat, hop, and move your way to a stronger and better looking body with this intermediate-advanced level programme! Each session is designed to challenge every indi-vidual relative to their fitness levels to build a strong mind and body.

T.B.CT.B.C (thighs, butt, and core) is a great workout to challenge the lower body and build a strong core. This exercise will help build strength, agility and stability in the core through to the low-er body, giving you a stronger foundation and possibly reduc-ing back-related injuries. Build strength while building a nicer body! It’s a hit with the ladies!

Max Express No time? No problem. This 30-minute high intensity strength and cardiovascular interval training session will have you work-ing up a sweat while increasing your fitness and lean muscle tone. Maximum effort in a short time is the way to burn a seri-ous amount of fat and calories!


Mat Work


Asthanga Yoga will progressively lead the practitioners to realize their fullest potential in all levels of human con-sciousness; physical, psychological and spiritual when it

is practised in its proper sequential order”. Asthanga Yoga is based on a set sequence of yoga poses (asanas) which was de-veloped by Sri K. Pattabhi Jois. This challenging, vigorous prac-tice focuses on the synchronization of breath with the contin-uous flow of movement. Participants move through a series of asanas, jumping from one posture to another -- building heat, endurance, flexibility, strength and mental focus.

Sri K. Pattabhi Jois began his yoga studies in 1927 at the age of 12, and by 1948 had established the Ashtanga Yoga Research Institute for teaching the specific yoga practice known as Ashtanga (Sanskrit for “eight-limbed”). Ashtanga Yoga is named after the eight limbs of yoga mentioned in the Yoga Sutras of Patanjali. “Power yoga” and “vinyasa yoga” are generic terms that may refer to any type of aerobically vigorous yoga exercise derived from Ashtanga yoga.

Attire for Participation• No jewelry like bracelets, long necklaces, and even dangling

earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • No loose clothing

Benefits 1. Calm the mind2. Improve flexibility 3. Improve posture

Class Requirements

Venue Type: Empty space (in-door/outdoor)

Max Participants: 20 paxDuration: 1 hourEquipment : Speaker system,

mat

Asthanga Yoga


Pilates

The main focus of pilates is the core. The strategic move-ments in pilates focuses and works on the main core area. Suitable for both male and female over the age of 16, this

class is ideal for those looking to gain abs or flatten the tummy area.

It is a total body conditioning exercise method of combining flexibility and strength. Pilates helps flexibility, posture, bal-ance, strength, and even helps prevent bone deterioration. As the workout is mainly concentrated on the core, it strengthens and improves the torso’s stabilization while also improving the respiratory function.

Pilates can be challenging, therefore participants with low/high blood pressure, hip and joint problems need to check with their doctor before attempting the class.


earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• No baggy clothing because it can be too revealing and be-

cause an instructor must be able to see your alignment and muscle use

• Barefoot

Benefits 1. Promote strength and balanced muscle development2. Strengthening core support and full-body fitness3. Provide a level of integrative fitness that is hard to find else-

where4. Aids in prevention of injury

Class Requirements



mat


Power Yoga

Power Yoga is a sequence of postures which link breath and movement. Your body will be warm-up to a comfortable level to aid in flexibility and prevent injury, in turn, leaving

you feeling cleansed, exhilarated and balanced. This is the per-fect class for beginners.

Power Yoga is a fitness-based vinyasa practice. An offshoot of Ashtanga Yoga, it has many of the same qualities and benefits, including building internal heat, increased stamina, strength, and flexibility, as well as stress reduction. Teachers design their own sequences, while students synchronize their breath with their movement. The original Power Yoga was developed and founded by Beryl Bender Birch, but is now a term used to de-scribe many vigorous vinyasa styles.



Benefits 1. Energize the body and calm the mind2. Improve flexibility 3. Improve postural structure4. Refreshed

Class Requirements



mat


Therapy Yoga

When Yoga is practiced with a therapeutic intention in the form of Yoga Therapy, it can help prevent and aid recovery from physical and mental ailments. Yoga

has long been practiced with therapeutic intentions as way of transforming both the body and the mind.

The applications of Yoga Therapy range anywhere from main-taining health, to recovering from illness - in some cases, even those considered incurable. The first stage of healing involves the movement of vital forces in the system. Practitioners of many Eastern forms of medicine believe that every illness in-volves a certain level of energy blockage. By promoting the flow of prana, or vital force, yoga combats those blockages, restoring the basic condition for health. Common applications for Yoga Therapy also serve structural problems such as spine misalignments or joint function.



Benefits1. Stress and pain management2. Aid in chronic anxiety, eating disorders and irritable bowel

syndrome 3. Cures low back pain4. Removes depression

Class Requirements



mat


Yogalates

Yogalates (beginners) is an activity focused on flexibility and stretching. Because of its nature, it is normally stereo-typed as a female activity, however it is suitable for male

as well. Basically, anyone above the age of 16 can take up Yo-galates. It works on individual’s flexibility, loosening their mus-cles and helping them destress the muscles. Participants will eventually become familiar with the basic movements. They should develop strength and conditioning over at least 2 cours-es of regular attendance of the beginner class.

Yogalates (Intermediate) is an extension of the Yogalates (Be-ginners). It includes the use of light weights to increase intensi-ty. It serves a more comprehensive workout that challenges the participants physically and mentally. It’s not just a core condi-tioning exercise, but an overall body conditioning.

Attire for Participation:• No jewelry like bracelets, long necklaces, and even dangling

earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• No baggy clothing because it can be too revealing and

because an instructor must be able to see your alignment and muscle use

• Barefoot

Benefits: 1. Stress and pain management 2. Helps with irritable bowel syndrome3. Relieves depression4. Prevents low back pain

Class Requirements



mat


Cardio Classes


Abs Attack

One of the most difficult workout of all times for the body, abdominal! Abs Blast emphasis on the abdom-inal muscles. The class will focus on improving pos-

ture, balance, strength, and endurance of the abs. It sounds difficult to go through an hour of exercise focused on the abdominal but the instructor has been trained to focus on that purpose.

Abs attack courses are a terrific way to strengthen, tone and define the abdominal region. Ab attack courses are best for those wishing to tone up the abdominal region in a struc-tured environment. Especially if you are one of those people who tend to go easy on yourself when it comes to ab work, these type of courses can be a great way to force yourself to work harder. This class can be tough for beginner who is not used to the first few sessions but if perseverance persists, af-ter a first few sessions you will be showing those mid-rift top with your firm abs.

Attire for Participation:• No jewelry like bracelets, long necklaces, and even dan-

gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing• Exercise shoes• Knee guard or ankle guard if necessary

Benefits: 1. Stronger abdominals2. Slimmer waist line3. Strengthen posture

Class Requirements



mat


Abs Butt Thigh (ABT)

ABT = Abs-Butt-Thighs class is specially designed to sculpt your mid-section, butt and thighs into shape. Perfect for those who have difficulty targetting these

muscle groups. It is targetted specifically at your midsection, to the point that your butt and thighs get into shape within a month time. This class aids those who have difficulty target-ing the mid section muscle groups. The combination of all 3 different parts of your body workout will vary during the one hour of class. The exercises differ so that you don’t easily feel the tiredness.

This class is designed to target these key areas with intensive exercises designed to work the muscles hard; from develop-ing core stability and the trunk, to working the deep glutes in the buttocks and targeting the thighs.



Benefits: 1. Challenge and enhance the body strength2. slimmer waist line3. Strengthen posture

Class Requirements



mat, exercise ball


Belly Dance

Belly dance, as described, works the belly area, however if the form is properly learned, it works both the upper and lower body as well. Mostly females take up this

dance fitness class, as they are more flexible around the hip joints.

Dancing provides a good cardiovascular workout and helps increase both flexibility and strength, focusing on the torso or core muscles. Many belly dance styles emphasize muscu-lar isolations, teaching the ability to move various muscles or muscle groups independently. Veil work can also build arm, shoulder, and general upper-body strength, and playing the zils can build strength and independence of the fingers. Bel-ly dance is suitable for all ages and body types, and can be as physical as the participant chooses. As a form of exercise, it can burn as many calories as light jogging or swimming. Belly dance is considered a non-impact, weight-bearing ex-ercise, which is especially good for women, as it can reduce the risk of osteoporosis. There is minimal stress on the knees and feet.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• Comfortable clothing • Barefoot

Benefits: 1. Cardiovascular conditioning2. Fun and enjoyable3. Body toning4. Stress reliever

Class Requirements


Max Participants: 20 paxDuration: 1 hourEquipment : Speaker system


Bhangrarobics

Interesting combination of Bollywood dance and exercise routines choreographed to a mix of Bollywood songs. Ev-ery class is broken down into two sections that help stu-

dents to get a complete/ whole body, effective and excellent workout. The combinations are an energetic mix of simple to follow aerobic choreography creating a complete workout with a difference!

Bhangra dance itself is a cardio workout with beats and movements that synch with each other. To add on to that, Bangrarobics includes aerobics moves together with bangra dance moves to tone and strengthen the main muscle groups. This exercise is perfect for those who love moving to beats and still want a muscle building workout. Howev-er, for some who have just had an operation, asthma suffers and pregnant ladies need to check with their doctors before-hand.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Smooth base shoe sole

Benefits: 1. Complete body workout2. Agility and rhythmically3. Interactive and innovative4. Stress relieving

Class Requirements




Body Sculpting is a strength training workout that com-bines flexibility and cardiovascular conditioning. It is designed to shape and tone the body without building

muscular size or bulk. It is highly recommended to those en-rolled in a weight loss program because it helps retain lean muscle tissue while boosting metabolism. This workout only uses body weight to work on the muscles, so it won’t bulk up too much but maintain a certain sculpting effect on the important points of the body. Any age group above 16 years old with any fitness level can enroll.

One of the questions we often receive is how Body Sculpting different from aerobics. Besides the obvious - no dance rou-tines, jumping, jazzing, or embarrassing doggie leg lift ex-ercises -- Body Sculpting involves strength training. It is the most powerful activity in the fat battle.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Ankle guard or knee guard if necessary• Covered shoes

Benefits: 1. Total body workout2. Fun and active class3. Cardiovascular demand

Class Requirements



Body Sculpting


Bollywood Dance

Bollywood is the informal name given to the popular Mumbai-based Hindi language film industry in India. The name is a conflation of Bombay, the old name of

Mumbai & Hollywood, the center of the United States film in-dustry”. The class offers an aerobic, injury-preventative warm-up of light cardio, integrated with stretching and preparato-ry technical exercises for indian dance movement. Following warm-up, students will learn choreography to popular Bol-lywood songs and Indian Dance Move. Our classes are fun, casual, and informal. The contemporary Bollywood dance style is a fusion of traditional and, classical Indian dance and western influences— hip hop & Jazz.

As Bollywood is always portraying pretty girls dancing, many men are unsure if they could take up this class, however the upbeat and cardio filled dance is very much suitable for males too. Attire for Participation:• No jewelry like bracelets, long necklaces, and even dan-

gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Ankle guard or knee guard if necessary

Benefits: 1. Cardiovascular conditioning2. Fun and active class3. Body toning

Class Requirements




Cardio Step

Cardio Step aerobics is a form of exercise that utilizes a series of floor foot patterns. Cardio Step exercises are normally performed with musical accompaniment.

The recommended tempo ranges from 125 to 140 beats per minute, depending on the skill levels of the participants.

Step aerobics is a form of aerobic activity that is an extension of floor aerobics. Step was developed in the late 80s, and has become the predominant aerobic class in many areas. This workout goes very well with strength training for the upper or lower body. There are a lot of hidden squats, jump squats, side squats, and lunge movements in this workout. The class focuses on keeping an even amount of work on both sides of the body so that it will develop a desirable symmetrical shape, strength, and tone body.



Benefits: 1. Cardiovascular demand2. Fun and active class3. Strength Training4. Stress relieving

Class Requirements




Circuit training is using the body weight to strengthen and build the muscles. This is suitable for both genders and anyone above the age of 16.

The exercise is combined with endurance/aerobic exercis-es, incorporating the benefits of both a cardiovascular and strength training workout. ‘Circuit’ means a group of activi-ties and refers to a number of selected stations positioned around the facility that are to be visited in rapid succes-sion. The range of stations includes those comprising resis-tance training/equipment (e.g. Fitball, resistance band, free weights), as well as allocated spaces to do other exercises. Each person should complete the activity in one station be-fore proceeding to the next. They then continue until they have passed through all stations as required by the instruc-tor, or until a certain time requirement has been met.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• Comfortable clothing and shoes• Ankle guard or knee guard if necessary

Benefits: 1. Cardiovascular demand2. Fun and interactive class3. Strength and fat loss effective4. Muscle building

Class Requirements


Max Participants: 20 paxDuration: 1 hourEquipment : Speaker system, re-

sistance band, free weights, etc.

Circuit Training


Combat Kick Boxing

A great fitness class that builds up your strength, stami-na and endurance. It gives the results of weight loss, toning, muscle strength, muscle endurance, firmer

body, good reflexes and better observation. Basic move-ment of side kicks, front kicks, straight punch, hooks, upper cut and more beautiful movement will be taught. All these will be directed by the instructor who will give participants the proper instruction to follow the music. The class is just basic enjoyment, that the participants will not even realise their body crying in tears of perspiration. This can be a vig-orous sport if you take it to a higher level and learn more movement techniques.

This class teaches self defence with punches and kicks that comes in handy during a given situation. The perfect class for fitness and to learn defence moves. Also, because this class is filled with cardio moves, participants with low/high blood pressure, pregnant ladies and vertically challenged individuals will have to check with their doctors before at-tending the class.



Benefits: 1. Cardiovascular demand2. Fun and active class3. Strength training4. Stress relieving5. Fat loss effective

Class Requirements




Dancexercise is the pulse monitored, dance exercise way to fitness and good health. A series of workouts that can be ranged from low to high intensity. These

fun, low impact athletic moves are designed to improve aer-obic capacity, muscle endurance and strengthen your core while burning serious calories. The exercise is energetic and fun to the beat of pulsating music. Participants will not no-tice they are exercising as they will be having fun with the routines, dancing to the music.

As dance fitness is becoming popular, this form of fitness class that includes dance and aerobics together will get the participants coming back for more. Because of its enjoyment element, participants will not even feel tired, but will feel the muscles work at the very end of the class.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Running shoes

Benefits: 1. Complete body workout2. Coordination and rhythmically3. Interactive and innovative4. Stress relieving

Class Requirements



Dancexercise


Fitball is a challenging class to enhance your total body strength. Excerise balls helps you to strengthen your chest, back and lower body. Not only will you gain

strength in those areas, but you will be engaging your core muscles on every exercise! Gym Ball is a simple and versatile fitness tool designed to encourage continuous movement. Challenging and fun for all ages, the gym ball can help you strengthen and tone muscles, improve balance, coordina-tion, and stretch to increase flexibility.

Also known as stability ball, it challenges balance and core stability levels, helping to strengthen the whole body. Use the ball to improve muscle tone and flexibility, build core strength and balance, helping to improve posture and body alignment.



Benefits: 1. Challenge and enhance the body strength2. slimmer waist line3. Strengthen posture

Class Requirements



mat, exercise ball

Fitball


FunkoRobics

FunkoRobics is a basic choreography of MTV, Dance, Hip Hop and Disco style moves, mixed in a free style chore-ography to give you the best effective aerobic workout

of your life. You will love learning how to dance Funkorobics as it is fun, new, different and also a great way to workout and loose those extra pounds. Funkorobics is designed for all fitness levels. It is a class to bascially have fun with dance elements and cardio filled together.

The Great thing about the Funkorobics Class is, It does NOT require you to be physically fit. As long as you are seeking for fun and something new in aerobics, this is for you. It is filled with high-low cardio workout making you perspire without even realising the amount of sweat that is dripping.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Ankle guard or knee guard if necessary• Covered shoes

Benefits: 1. Fat loss effective2. Fun and active class3. Cardiovascular demand

Class Requirements




Hi-Low

High/low-impact aerobics classes consist of a traditional dance-inspired routine. With low-impact aerobics, you always have one foot on the floor — you don’t do any

jumping or hopping. High-impact aerobics moves at a slow-er pace, but you jump around a lot. High/low combines the two types of routines. This is suitable for anyone who wants to work out in a group session without any equipments.

Hi-Low gets the participants aerobically fit. It teaches coordi-nation and balance with the different intensity of workouts. This class is good for a full body workout which burns fat faster as well. Short burst of high intensity workout and a break with low intensity workout is the best for fat burning.



Benefits: 1. trengthens lower body2. Promote strength and cardiovascular fitness3. Fun and interactive class

Class Requirements




Hip Hop

Hip hop aerobics is a funky version of Low- Intermedi-ate impact aerobics and is sure to get the feet “groov-ing” and the heart pumping. This is one of the great

ways for anyone who immensely wants to enjoy the hip hop moves, but are too shy or rigid to try it. What better way to get a full-body workout?

Hip hop aerobics is a fun way to help improve and maintain the body shape, while at the same time giving a well toned look. Hip hop aerobics combines well-choreographed dance moves to help lose the pounds, led by a qualified instructor. It helps burn calories in the body and reduces fat content. In addition to this, hip hop aerobics also strengthens the im-mune system making the body less prone to all sorts of dis-eases and illnesses. Attending these classes regularly would result in reduced levels of cholesterol and blood pressure.



Benefits: 1. Fat loss effective2. Agility and rhythmically3. Interactive and innovative4. Stress relieving

Class Requirements




Jazz Aerobics

Jazz aerobics is an endurance cardiovascular exercise on the basis of dance. It escalates fitness, coordinates move-ment, and also orientation in space. Funky mid tempo

music creates a party atmosphere. Funky, jazz, hip-hop and also street dance styles forms a basic characteristics of Jazz aerobics. It is absolutely a fun filled and thrilling exercise.

The beauty of Street Fusion Jazz Dance is that it is totally flex-ible, lacking the rigidity of many other Dance styles. It is for this reason that it appeals to such a wide audience. Anyone can get into dancing our style of Jazz. This type of funk and jazz aerobics comprise low-impact workouts, which include jazz steps, and funk twists. Do not wait for anybody, get go-ing and commence your fun aerobic classes right away.



Benefits: 1. Fat loss effective2. Interactive and innovative

Class Requirements




Kardio Sculpt

This hour-long exercise class includes easy cardio step movements, light resistance training with dumbbells, floor cardio movements, and abdominal exercises and

stretching. This class can be modified for any fitness level and the movements are easy enough for anyone to follow.

Many instructors will split the class in two halves. In the first half or the first 30 minutes, people have to do the cardiovas-cular exercises and in the next half, various weight-training exercises have to be performed. Some instructors follow an interval-type pattern of exercising, where cardio is mixed with weight-training exercises. The class starts with warm up exercises that get your body ready for high intensity exer-cises. Warm up has stepping, lunging, stretching, reaching, and squeezing. Then, a series of isolation exercises are in-troduced, where one has to work the arms with some bicep curls and cardio sculpt the legs with exercises like squats and squeezes. Then, your shoulders get into action with cardio sculpt movements like upright rows and lateral raises. These are the exercises that are performed in such a class.



Benefits: 1. Complete body workout2. Cardiovascular demand3. Fun and active class

Class Requirements

Venue type: Empty space (in-door/outdoor)

Max class size: 20 paxDuration: 1 hourEquipment : Speaker system,

mat


Kick-Boxercise

Many people are curious about the difference be-tween the sports of boxing and kickboxing. While these two styles are quite similar and share many

techniques they are noticeably two different sports. The main difference between boxing and kickboxing is the same different in the name of the sports – you can kick with your feet in kickboxing. You can’t do that in boxing.

Kickboxing training burns about 25% more calories than just hitting a punching bag. Also, kickboxing helps to work leg strength as equally as the arm strength.Kick-Boxercise is an extremely well rounded exercise that will help you to get fit and learn both the sport of boxing, and the martial art aspect of kickboxing. This exercise burns a great deal of calories, especially if you do it for thirty min-utes or more and is highly recommended.Individuals with knee and joint problems are advised not to take up this class, as this exercise is physically demanding on the knees. Attire for Participation:• No jewelry like bracelets, long necklaces, and even dan-

gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Ankle guard or knee guard if you think is necessary

Benefits: 1. Cardiovascular demand2. Fun and active class3. Strength and fat loss effective4. Stress relieving

Class Requirements




Kick Boxing

Kick Boxing works the full body, as it is filled with cardio and sculpting moves and suitable for both male and fe-male. Anyone above the age of 16 can take part in this

class, however some with special medical background will need to check with their doctor before taking up the class.

Kick Boxing is the perfect way to burn fat without any bruis-es because there is no person to person contact. The class begins with a cardio warm-up air attack moves to get the heart pumping. This is a dynamite calorie burning cardio-vascular and resistance workout that builds self-confidence, agility, and coordination. A great class for anyone looking to increase flexibility and improve leg strength and kicking ability. It is also a way to limber up and to de-stress both at the same time.



Benefits: 1. Cardiovascular demand2. Fun and engaging3. Strength and fat loss effective4. Stress reliever

Class Requirements




Kick it! Punch it!

A great fitness class that builds up your strength, stami-na and endurance. It gives the results of weight loss, toning, muscle strength, muscle endurance, firmer

body, good reflexes and better observation. Basic move-ment of side kicks, front kicks, straight punch, hooks, upper cut and more beautiful movement will be taught. All these will be directed by the instructor who will give participants the proper instruction to follow the music. The class is just basic enjoyment, that the participants will not even realise their body crying in tears of perspiration.

This class teaches self defence with punches and kicks that can come in handy during a given situation. The perfect class for fitness and to learn defence moves. Also, because this class is filled with cardio moves, participants with low/high blood pressure, pregnant ladies and vertically challenged individuals will have to check with their doctors before at-tending the class.



Benefits: 1. Cardiovascular demand2. Fun and active class3. Strength training4. Stress relieving5. Fat loss effective

Class Requirements




K-Kardio Dance

K-Kardio Dance stands for Kpop Cardio Dance workout. It is a one-hour non-stop workout to Kpop hit music. It incorporates simplified MTV moves, yet retaining

the original feel of each song which is distinct with different mood, style, and movements. It is combined with a variety of fitness and dance elements – Aerobics, Kickboxing, Hip Hop, Pilates, HIIT and Yoga. For example, Kpop + Kickboxing for 1 song, Kpop + Hip Hop for another. It is fun, engaging and highly intense.

It is suitable for participants of all ages, with or without dance background. The intensity can be varied according to individual preferences, which will be instructed and taught on how-to on the first lesson. For example, participants with knee problems can change the jumps to tip toes instead. For brand new classes, our instructors will go through the move-ments and coordination of each song first, before dancing non-stop to the tracks. This ensures that the participants will not feel lost or stressed trying to follow the dance steps. By the third session, they will be ready to hit it non-stop for the whole hour!



Benefits: 1. Whole body workout2. Cardiovascular demand3. Fun and interactive class

Class Requirements




K-Pop Dance

K-Pop is a combination of Pop, dance, electropop, hip hop, rock, R&B and electronic music originating from South Korea. In addition to music, K-pop has grown into

a popular subculture among teenagers and young adults around the world, resulting in widespread interest in the fashion and style of Korean idol groups and singers. Since 2011, K-Pop Dance has become so famous and well-known in Asia that many of the commercial gym have implemented K-Pop Dance in their daily schedule. K-Pop is not only a form of exercise but it has become a trend since 2009, making it suitable for all age groups male or female.

Songs like Nobody by Wonder Girls in 2009, I am your Man by 2pm and 21 I am the Best by 2NE1 have often been used for the dance aerobics movement. These are the few popular songs which are used in the K-Pop Dance class. K-Pop Dance is filled with fun and exciting dance aerobics routines to give every participant a good dance workout!


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• Comfortable clothing and shoes


Class Requirements




Muay Thai Hip Box

Muay Thai is a combat sport of Thailand that uses stand-up striking along with various clinching tech-niques. This physical and mental discipline which in-

cludes combat on shins is known as “the art of eight limbs” because it is characterized by the combined use of fists, el-bows, knees, shins, being associated with a good physical preparation that makes a full-contact fighter very efficient.

Muay Thai is one of the best martial arts in the world and it is modified to all fitness level purposes. It builds up your strength, stamina, endurance and fitness. It gives you the result of weight loss, toning, muscle strength, muscle endur-ance, firmer body, good reflexes and better observation. The class will compromise of the traditional Muay Thai move-ments such as, straight punch, hooks, upper cut and many more. However, as this is more fitness based, fun and joy will be incorporated. Generally, Muay Thai is perfect for every-one as it teaches an individual self defence technniques that could be useful for emergency situations.



Benefits: 1. Cardiovascular, strength and endurance demand2. Fat loss effective3. Improvement in flexibility4. Stress reliever5. Works on relfex action

Class Requirements




Piloxing

PILOXING cardio fusion is the brainchild of Swedish dancer and celebrity trainer, Viveca Jensen and the culmination of her mission to physically and mentally

empower individuals through fitness. At the core of the PI-LOXING fitness programs is that every individual is powerful and can attain the self-image they want by taking charge of their health.

In 2009, Piloxing, LLC began providing group fitness pro-grams using the most current science based on cutting edge research and techniques that burn maximum calories, build lean muscles and increase stamina The PILOXING brand identifies these programs, which are built on an interdisci-plinary system of incorporating boxing, dance and standing pilates principles. The combination of these disciplines as primary exercise components create a sense of balance that is physical and mental.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing• Barefoot• Knee guard or ankle guard if necessary

Benefits: 1. Whole body workout2. Cardiovascular demand3. Fun and interactive class

Class Requirements




Salsa dance was originated by Caribbean immigrants in the United States. It was first danced in New York City in the 1960s. It is a duet dance between a male and female

which is suitable for anyone aged 16 and above.

Both salsa dance and salsa music have roots in Cuba but exist in their modern form only through the interpretation of American practitioners. Specific salsa dance steps have been attributed to several earlier forms of dance, includ-ing the mambo, palo monte, abakua, rumba, and cha-cha. Since its origin in the 1960s and ‘70s, salsa dance has been divided into several categories. Generally these styles are named after the area where they originated and may differ from one another in terms of the steps used, common body movements or the influences and philosophy of the dancers themselves. Individuals with knee and joint problems are advised not to take up this class, as this form of street dance is physically demanding on the knees.


gling earrings as it can be distracting. • No slip on and running shoes• Comfortable clothing and smooth base shoes

Benefits: 1. Cardiovascular demand2. Fun and active class3. Total body workout

Class Requirements



Salsa Dance


Samba Dance

Samba is a dance authentic to black/African people in Brazil who brought much of their music and dance cul-ture into Latin America. Samba music is very similar to

and has been influenced by many Angolan music genres. It has also been influenced by many other Latin American mu-sic genres and dances. There are also regional forms of the dance in Brazil where the essential steps are the same, but because of a change in the accent of the music, people will dance similar movements to the slightly changed accents.

The dance simply follows the beat of the music, ranging from slow movements to really fast moves. Men dance with the whole foot on the ground while women, often wearing heels, dance just on the balls of the foot. Professionals may change the steps slightly, taking 4 steps per measure instead of 3, and often add various arm movements depending on the mood of the music.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Smooth base shoe sole

Benefits: 1. Complete body workout2. Agility and rhythmically3. Interactive and innovative4. Stress relieving

Class Requirements




Street Jazz Dance

Street jazz dance combines some characteristics of street dance mixed with other more traditional dance forms, creating styles such as street jazz dance.

Street jazz dance is a mixture of modern hip hop styles and jazz dance. It is an amazing mix of complex footwork, refined and polished spins and acrobatic floor moves. With each in-structor’s personal style under constant development, street jazz dance was a big turning point, and was defining phe-nomenon styles. Street Jazz dance gave a new perspective to the dance field, because of its own unique points. Get all the benefits of dancing, such as improved strength, flexibili-ty and agility with explosive, contemporary dance moves set to the latest chart hits in Street Jazz Dance.


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing • Smooth base shoes

Benefits: 1. Complete body workout2. Cardiovascular demad3. Interactive and innovative4. Agility and strength

Class Requirements




Total Body Workz is a type of training which includes the following benefits like strength, endurance, agility and flexibilty. The combination of the various exercises put

together, works every part of the body. If the current training regime has come to a plateau, taking up total body workz will create a new change not just in exercise forms, but also a change in body workout.

The best part of this hour of workout, is that the break given in between the class, is shorter than two minutes. Howev-er, because of this intense workout, participants with low/high blood pressure need to check with their doctors before attending. Moreover, pregnant women and vertigo partici-pants will also have to get checked by their medical practi-cioners before taking up the class. Attire for Participation:• No jewelry like bracelets, long necklaces, and even dan-

gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions • Comfortable clothing

Benefits: 1. Cardiovascular demand2. Fun and active class3. Strength Training4. Fat loss effective

Class Requirements



Total Body Workz


Zumba

Zumba is the class that started the dance-fitness rev-olution and changed the way we look at a “workout” forever. It’s fun, effective and best of all? Made for ev-

eryone! It makes use of up-tempo Latin music styles such as salsa, cha-cha, reggaeton, mambo and merengue to create an enjoyable, productive workout atmosphere.

The workout is basically watch and follow. The moves are simple and repetitive for participants to follow easily. The routines are repeated week after week with additions every now and then to spice things up even more. It is based on the principle that a workout should be ‘FUN AND EASY TO DO’ in order for Zumba participants to stick to the Zumba fit-ness program to achieve long-term health benefits. Zumba is not only great for the body, but it is also great for the mind. It is a “feel happy workout.”


gling earrings as it can be distracting. • No strong-scented fragrances or perfumed lotions• Comfortable clothing and shoes


Class Requirements




Selected Trainer Profiles


“Dance has always been my passion as a child. Thanks to the support of my family I pursued dance as a full time career.

Finding out the infusion of dance and fitness in today’s trend, got me all excited to cre-ate a new form of lifestlye for myself. Apart from making my-self happy with dance, I wanted to share that same joy with oth-ers through dance fitness.“

Jessica Lim

Jessica Lim

Jessica has always been involved in the dance scene since 2005. She started her journey in NRA, Ngee Ann Poly-technic’s hip hop dance club. She does not only performs

as a dancer, but choreographs for Ngee Ann Polytechnic and SIM. She joined O School in 2008, to continue exploring and learning from others.

Jessica has been teaching dance for over four years now. She decided to explore her skills in the fitness industry and dedicated her time by taking up various courses in fitness. She is now teaching at Amy’s School of Dance, A&J Creative, Joyful Steps & Rhythm and Amore Fitness.

Qualifications

• Hip Hop• K-Pop• Girl’s Hip Hop / Street Jazz

Career Highlights

Jessica has made many achievements through her jounrey as a dance instructor. These are her most memorable and successful moments in her career. • Singapore Suntec Dance Competition 2006 (Finalists)• Impressario Dance Competition 2008 (3rd Place)• Jim Beam All Stars Competition 2010 (2nd Place)• Seventeen Magazine Dance Competition 2011 (1st Place)• All-Babes Cineleisure Dance Competition 2011 (3rd

Place)• Kpop Dance Contest (2nd Place)• Butter Factory GAJA! Kpop Competition (1st Place)


JJ Foo

JJ is an active, on the go kind of person. She is always fu-eled with energy making her classes more vibrant and enjoyable. She is one tough woman ever since she was

young. Her strong persona has led her to take up fitness courses that most woman would think twice about.

JJ sepcialises in Aerobics, kick boxing, circuit training and cardio dance. These are muscle building and weight losing exercises that gives JJ her aderanaline rush. She works at JA Bodyworks as a group exercise instructor conducting meta-bolic corefx and powerburn classes. She also freelances with HPB and corporate companies to conduct fitness classes.

Qualifications

• Singapore Group Fitness Leader Primary Certification• Singapore Personal Trainer• Singapore Active Kickboxing Fitness Trainer

Career Highlights

JJ’s biggest moment in her career was when she started working at JA Bodyworks. There she met various kind of fit-ness people. From qualified personal trainers to newbies be-ginning their fitness journey. That was when she realised she needed to be equipped with multiple certifications to reach out to these different individuals.

She slowly upgraded herself by certifying in different group instructor courses. She continues to take up more courses and loves meeting new people in every aspect of her life. She never fails to motivate and inspire these individuals that she meets in her journey through fitness.

“I am always the rough one among my group of girl friends. I am alittle tom boyish and I love that about myself.

I think I made the best decision pursuing fitness as my career. Fitness has taught me alot about the mind, body and soul. The idea of meeting new people in my classes excites me till today. Bascially, I just love fitness!“

JJ Foo


“I realised fitness was my pas-sion when i started a healthy lifesyle of my own.

Fitness changed me as a person, not just physically, but mental-ly as well. My interest for fitness grew as I changed my lifestyle around it. That was when I de-cided this was what I wanted to do and took the step to pursue my dreams.“

Kelvin Teo

Kelvin is a Master Trainer for Lebert Equalizer certifica-tion training. Completing his bachelor’s in Communica-tion and New Media from NUS, Kelvin went on to work

for Cohn & Wolfe for five years. He was dealing in consumer and enterprise technology, corporate and finance sectors and managed key technology accounts including Motorola Mobility, Logitech and eFinancial Careers.

He later decided to quit his full time job to pursue his pas-sion in the fitness industry. He has been a personal trainer teaching Muay Thai, bootcamps and lebert fitness for over two years now. Kelvin has been with RetroFit ever since.

Qualifications

• Bootcamp Chief instructor • Personal Trainer for individual/small/large group• Trainer for Muay Thai Kick Fit • ACE Personal Trainer

Career Highlights

Kelvin has his specialities in various fields. Some of his most recognized and memorable sessions are his bootcamp and Lebert Fitness trainings. Every participant in his class never fails to feel rejoiced and motivated for more classes with Kel-vin.

Taking up the Lebert Equalizer trainer course was when he stepped out of his comfort zone to explore and encourage those around him to always try somthing new. Kelvin started introducing Lebert Fitness to other trainers and infused his classes with the Lebert Equalizer to spread the new form of exercise here in Singapore.

Kelvin Teo

Retrofit Pte [email protected]

6681 6536

Co Reg 201333119D

catalogue 2016 - retrofit · 2016-09-05 · sri k. pattabhi jois began his yoga studies in 1927 at...

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