Women's Fitness

ASPIRE ACTIVE Women’s programs are carefully tailored to the needs of Qatar’s diverse and multi-cultural population with ‘Ladies Only’ classes available in a secure, safe and state-of-the-art facility. The activities take place at the ASPIRE ACTIVE Ladies Club, a venue designed exclusively for women (females over the age of 18 years) and teenage girls (from 12 to 17 years).

Women’s Fitness Exercise Program

3 / 15 Workout
This class draws on 3 principal exercise components of cardiovascular aerobics choreography, cardiovascular basic step choreography and shaping and toning work lasting 15 minutes each.

Abdominal Workout / Core Training
This class primarily targets abdominal and lower back areas. A great workout, it shapes the midsection and increases core strength.

Aero Combo
This class features cardio-aerobics choreography with low and high impact options, followed by all over body toning exercises.

Body Condition
This class is an intensive toning workout focusing on specific lower and upper body muscle group. Leg muscles are toned and strengthened through exercises such as, squats and lunges while shoulders, chest, arms, adductors, abductors, glutei, abdominals and others are targeted by using elastic bands, free weights and or body weight.

Body & Mind Fusion
This class is a combination of relaxation methods to refuel physical and mental strength. Focus on dealing with reducing the strain and stresses of day to day situations calmly and serenely.

Body Shape
This class is designed to tone, shape and strengthen all body parts. Through a variety of progressive resistance exercises with an array of equipment, the targeted muscles are defined without adding bulk to them.

BOOT Camp
It is an intense, interval workout that combines cardiovascular training, resistance training and sport conditioning.

Click And Move - New
Instructors guide you through set of choreographies culminating in an "in house" performance.

Core Training
This class focuses on exercises aimed at developing and maintaining the abdominal and back muscles. It assists in correcting poor posture and providing a protective shield for the spinal column and internal organs. Equipment such as fitballs, light dumbbells and therabands add variation to the sessions.

Easy Line
The Easy Line collection is designed for people who want to lose weight and improve their health and physical condition. With 9 separate pieces of equipment, users create a unique 30-minute circuit training area offering cardio and strength training with a high rate of calorie expenditure.

Flex & Strength
This class focuses on two areas: The strengthening exercises focus predominantly on the back and abdominal muscles. The stretching exercises will help to develop muscle flexibility and reduce the stress caused by the day to day living in the shoulders, neck, back and hip areas.

Interval Aero / Circuit Training
An excellent total body workout, this class combines a short cardiovascular workout with strength and conditioning component.

Interval Jump
This class combines a unique cardiovascular workout using the mini-tramp. Following the fat burning mini-tramp workout, a unique toning / shaping resistance training session is presented. This new class features fun and an entire body exercise training experience.

Interval Step
This form of step combines basic step choreography and provides a cardiovascular fat burning and toning / shaping resistance training workout. The class offers the entire body exercise session.

Interval Latin
Cardiovascular workout utilizing funky Latin movements (mambo, merengue, salsa and cha-cha-cha) in combination with strength and conditioning exercises. A fun and rhythmic total body workout experience.

Interval Tae Bo
This class is a challenging and fun cardiovascular/conditioning workout combining different disciplines from martial-arts (series of jabs, punches and kicks), self-defense and toning exercises.

Latin Combo
This class draws on 2 principal exercise components: cardiovascular and fat burning workout with simple aerobics choreography, using basic Latin movements like mambo, merengue, salsa and cha-cha-cha; condensed overall body toning work.

Legs+Bums+Tums
This ever popular class is designed to tone and shape the gluteals (bums), abdominals (tums) and leg muscles. The routine employs a variety of enjoyable and effective standing and floor-based exercises.

Lift & Burn
Unique to ASPIRE ACTIVE, this class is designed to challenge every major muscle group of the body. Through the use of resistance bars and hand weights, overall strength and muscle tone is improved. Individual’s endurance is boosted through high repetition and low complexity of movements.

(Please note that it is mandatory to attend and pass a Lift & Burn Technique class to gain access to the scheduled Lift & Burn classes. The decision of the instructor remains final.)

Pilates
This special class focuses on a series of non-impact exercises designed to develop abdominal strength, flexibility, balance and improved postural alignment. Slow and controlled movements strengthen and lengthen muscles helping rebalance the body.
(Please note that an advanced class is recommended once adequate strength is gained before attending.)

R.I.P.P.E.D.
This is a challenging and engaging class that delivers quick results. R stands for Resistance (strength), I for Interval (cardiovascular), P for Power (larger muscle groups), P for Plyometrics (agility), E for Endurance (mixed martial arts) and D for Diet (healthy lifestyle choices).

Step Challenge
This class focuses on two areas: The strengthening exercises focus predominantly on the back and abdominal muscles. The stretching exercises will help to develop muscle flexibility and reduce the stress caused by the day to day living in the shoulders, neck, back and hip areas.

Spinning
This class uses a stationary “spinning” bicycle in a studio setting. Synced to the music, the exercise routines are specifically designed to improve your cardiovascular endurance and burn fat.

(Please note that it is compulsory to attend a Spinning Technique class to gain access to the scheduled Spinning classes.)

Tabata
This class is a high-intensity training that produces remarkable results in both aerobic and anaerobic capacity. A Tabata workout is an interval-training cycle of maximum intensity exercise, followed by a short rest, repeated without pause for 8 times. The high-intensity, intermittent training produces remarkable results in both aerobic and anaerobic capacities in minimum time.

(Please note that subscription to this class is for an 8-week block.)


Walking Classes / Power Walking
This class takes place outside, inside, around the Aspire Dome, Aspire Park or in the Ladies Club. Walking is regarded as one of the most popular and beneficial low impact forms of cardiovascular exercise. Classes feature variety of techniques and complimentary toning exercises that endorse the benefits of walking.

Throughout this class you will be guided by the instructor through a variety of techniques and complimentary toning exercise to gain maximum benefit from walking.

Yoga
Classes feature styles of yoga such as Hatha and Ashtanga and concentrate on physical and emotional wellbeing contributing to a healthy body and a clear mind. Through a series of postures and poses focusing on correct breathing techniques; circulation, overall muscular strength, flexibility and postural alignment is awakened and achieved.

ZUMBA
The Zumba program fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that is fascinating. Rhythms include: Merengue, Salsa, Cumbia and Reggaeton.

ZUMBA Toning
Combines targeted body-sculpting and high-energy cardio exercises with Latin-infused Zumba moves. Sculpt your body whilst having a total blast.



Women’s Aquatic Program

Aqua Fitness
The ASPIRE ACTIVE Aqua Fitness program features a series of classes focusing on improving individual and overall physical condition. These include:

  • Whole Body - Each session in the water targets specific muscle groups, such as the abdominal region, thighs or upper body.
  • Aqua Running - This class incorporates gentle aerobic exercise increasing cardiovascular expenditure and addressing daily aches and pains. The buoyant effect of water provides an optimum non-weight-bearing workout environment.
  • Aqua WetBall - Improves individual aquatic fitness and overall cardio vascular conditioning, using a ball as the main tool.
  • Aqua Tabata - Powerful interval whole body workout to shape and tone your body in the ways never experienced before.
  • Aqua Bootcamp - Challenging and demanding stations workout class to enhance the curves you always dreamt of.
Free Swim
The swimming pool area is open for the Aquatic Program members to swim laps at their own pace.

Swim Fit I
The sessions are designed to improve swimming competency and style, and carry a strong emphasis on developing water confidence and providing an understanding of water safety.

(Please note that subscription to this class is for an 8-week block)

Swim Fit II
These sessions serve as a bridge from the beginner level to the more advanced SWIM FIT III offer. The sessions will improve strokes and increase cardiovascular fitness level.

(Please note that subscription to this class is for a specified period. This class follows on from Swim Fit I.)


Swim Fit III
This class is specially designed for members who incorporate swimming in their overall fitness regime. These sessions are adjusted to individual participants’ levels, targeting successive fitness improvement.

(Please note that subscription to this class is for a specified period.)



Women’s Gym Program

AbsExpress
This is a 15 minute express workout specifically targeting the abdominal muscles through different exercises on the floor and or machines.

EASY LINE
The Easy Line collection is designed for people who want to lose weight and improve their health and physical condition. With 9 separate pieces of equipment, users create a unique 30-minute circuit training area offering cardio and strength training with a high rate of calorie expenditure.

Gym Session
The gym fitness classes cater for fitness levels. A typical session includes weight training on machines, free weights, individually-designed workout plans, stability and functional training exercises, cardio training, and stretching.

(Please note that the various training regimens can be combined to suit individual needs and goals. A dedicated gym trainer is always on hand to answer specific questions and provide assistance with setting up of the equipment.)

Kinesis Class
During a Kinesis class, participants alternate between 4 different Kinesis Wall Stations (α, β, γ, δ). These stations are accompanied by structured ‘free’ exercises to compliment the class theme and target. A superb body workout suitable for all levels, Kinesis functional training tones select muscle groups in combination with elevating the heart rate.

(Please note that a single session accommodates up to 8 members).

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