Group fitness classes are a motivating and energising way to exercise with the company of others. No matter your desires we have the class for you!
Pilates (New 2026)
Using mat-based exercises, this class focuses on strengthening and stabilising your core, improving mobility, and enhancing posture. You’ll enjoy a full-body workout that targets every muscle, leaving you feeling aligned and energised. The class is beginner-friendly, with optional progressions available for those wanting more challenge. Please note that due to class size, instructors are unable to provide individual modifications for complex injuries. Please email liz.campbell@otago.ac.nz if you have any questions regarding your injury.
What to expect
Pilates is a low-impact, full-body workout performed on the mat.
Each class begins with learning how to breathe effectively to maximise core activation, followed by simple warm-up exercises to prepare your body for movement. The instructor will then guide you through a series of controlled exercises, linking breath with movement to build strength, balance, and body awareness.
Exercises are introduced slowly so you can learn proper technique. Once you’re comfortable, the final 30 seconds of each exercise can be completed at your own pace – while still maintaining control.
Expect a mix of strengthening and stretching exercises, with options to increase or decrease intensity. Move at a pace that feels right for you.
When you enter the class, you’ll be given a card that is green on one side and red on the other. Place it at the top of your mat:
- Green side up if you’re happy for the instructor to make hands-on adjustments to your technique
- Red side up if you prefer not
You can change the card at any time during the class.
At your first Pilates class
This class is perfect for those who have never tried Pilates before.
When you arrive, set up your mat side-on to the stage and check whether you need any additional equipment, such as balls or bands. Place the Green/Red card at the top of your mat.
Your instructor will start the class and guide you through every exercise using beginner-friendly movements, so you can follow along with confidence.
You’re welcome to bring your own mat or borrow one of ours.
Don’t forget to bring a water bottle and a towel.
Controlling the difficulty
This is a full bodyweight-based class, so no weights are needed.
The instructor will offer easier and harder options for each exercise, allowing you to choose what feels right for your body on the day.
Feel free to stay behind after class and chat with the instructor if you’d like clarification or have any questions.
Core
Core has a lot to offer. The start of the class has a cardio component and then the focus goes towards strengthening the abdominals, lower back, hips and butt. 50 minutes
What to expect
You’ll begin with a warm-up followed by a 5-minute cardio track to elevate your heart rate. The class then shifts to strength-based exercises targeting your core, including the abdominals, upper and lower back, glutes, and chest
At your first Core class
The instructor will have all their equipment set up on stage so you can see what you need. Arrive a little early to give yourself time to set up and ask any questions about the equipment.
Controlling difficulty
When you’re new to Core, start with lighter weights, but remember this is a strength-based class, so you should choose a weight that you can safely do 8 repetitions of each exercise. Focus on getting your technique right first before adding more weight. As you build confidence and master technique, increase your weights in small increments (e.g., 1 kg each side on your barbell for squats).
Make sure you have a recovery day in between your classes to allow your muscles to rest and recover.
Pump Intro
An introductory class for those who are new to weights training. This informal class will take you through the correct technique for our resistance-based classes (Pump, U50, Core). Stay afterwards for the Pump class!
30 minutes
Pump
Get pumped up! A class that combines a number of muscle-conditioning barbell exercises to help improve muscle tone, joint flexibility and posture. This class requires no coordination and, with adjustable weights, is suitable for all fitness levels. You'll leave feeling satisfied! 50 minutes
What to expect
To start the class the instructor will warm up your muscles using a barbell. After this you’ll move through exercises that target the legs, back, chest, triceps, biceps, shoulders, abdominals and finish with a nice stretch. You’ll use a mix of barbells, dumbbells, and a step, adjusting weights depending on the exercise. Each track lasts between 3–5 minutes. Each class ends with a stretch to ease your muscles back to a resting state, reduce soreness, and leave you feeling strong and energized for your next workout.
At your first Pump class
The instructor will have all their equipment set up on stage so you can see what you need. Arrive a little early to give yourself time to set up and ask any questions about weight selection. The instructor will guide you at the start of each track with recommended weights and help you make the right choices to get the most out of your workout.
Videos
If you wish to learn some moves before coming to your first class, you can watch these Pump videos and follow along at home. Or attend our Pump Intro classes, which are periodically throughout the year. Check out the timetable.
Controlling difficulty
When you’re new to Pump, start with lighter weights. Since you might perform over 50 squats in one track, heavy weights aren’t needed at the beginning. Focus on getting your technique right first before adding more weight. As you build confidence and master technique, increase your weights in small increments (e.g., 1 kg each side on your barbell for squats). Your instructor is the best person to ask for advice on weight selection suited to your level.
Make sure you have a recovery day in between your classes to allow your muscles to rest and recover.
Spin
In this group cycling class, you will be guided through inspiring soundtracks that will lift your spirits, clear your mind, and build cardiovascular endurance and muscular strength. This low-impact but high-intensity workout will leave you sweaty yet motivated to come back for more! All classes are designed for beginners. Bring a towel and a water bottle. 50 minutes
What to expect
This energising workout to music will get your heart pumping. You’ll start with a warm-up, followed by five working tracks selected by the instructor, featuring a mix of terrains such as hills, mountains, flats, sprints, and intervals. The session finishes with a relaxing stretch off the bike.
At your first Spin class
Arrive 15 minutes early and check in with reception to get a spin tag. Please bring your own towel or ask the instructor for one. It is first-come, first-served, so if you arrive late ask reception if there are any spin tags left. Our spin bikes are in the cardio room, so head there and let the instructor know you’re new. They will help you set up your bike and show you how to use the bike. Place your spin tag at the front of the bike so the instructor knows that you have checked in at reception.
Controlling difficulty
The spin class can have a level of intensity to it, so don’t be put off. The instructor will give you certain gear levels which are recommended for certain positions; however, you are fully in control of your own bike resistance. You get to choose your intensity by changing your own gears; you can decide to work harder or ease off at any point.
Step Intro
Ever wanted to try Step Fit but thought it looked too difficult? Step Intro is your answer. This 30-minute session introduces the basic Step Fit moves, helping you build the skills and confidence to join a full class. Perfect for beginners! If you can’t attend in person, a video version is also available.
Step
A great cardio and toning class that has beginner to intermediate choreography. Gain confidence on the step while having fun and getting a great workout. 50 minutes.
What to expect
Step is one of our most popular classes. You will learn 3 different routines throughout the class and then finish by putting them together for a fun finale. Each instructor designs their own choreography, so every class feels unique. However, the base moves remain the same, which means you’ll notice familiar moves from class to class. Sometimes instructors will have a ‘theme’ class where they choreograph routines to a particular theme. Be sure not to miss these!
Your first class
At your first step class grab a step, which should be at its lowest level, so you don’t need to adjust it. Please ask the instructor if you are unsure. Place your drink bottle and clothing in the cubbies or underneath your step. You don’t want to trip on anything. When the class begins, start by getting your feet to step in time with the music before adding in the arm movements. This way, you will still get a good workout. You can introduce your arm movements once the legs are doing the right thing.
Videos
If you wish to learn some moves before coming to your first class, you can watch this Step Intro video and follow along at home. Or attend our Step Intro classes, which are periodically throughout the year. Check out the timetable.
Controlling the difficulty
The higher the step, the higher the intensity. So, when you are new, stick to the lowest level and move up when your fitness needs an additional boost. By jumping the moves, you will increase your intensity, so you can either keep it low impact or jump up those moves
Yogalates
A class that takes you through a series of yoga, pilates and stretching moves. Tones and strengthens all muscle groups, relieves tension and stress as well as improves flexibility. 50 minutes
What to expect
Yogalates combines the flexibility and mindfulness of yoga with the strength and core focus of Pilates. Classes begin with gentle stretches and deep breathing to help you connect mind and body, followed by Sun Salutations, a flowing sequence that gradually raises your heart rate and warms up your muscles. The standing strength segment focuses on lower-body strength and core stability through yoga-inspired movements. In the Pilates section, you’ll target your core, including the abdominals, back, and hips, using controlled bodyweight exercises. The class concludes with gentle stretches, breathing exercises, and a short relaxation segment to calm the nervous system and leave you feeling balanced and refreshed.
At your first Yogalates class
No prior experience is needed, this class is perfect for those who have never tried yoga before. The instructor will guide you through every exercise, using only beginner-friendly movements, so you can follow along with confidence. You’re welcome to bring your own yoga mat or borrow one of ours. Set up your mat side-on to the stage, and check if you need any additional equipment, such as blocks or straps. Don’t forget to bring a water bottle and a towel. It’s also a good idea to have a warm top for the relaxation segment if you tend to get chilly.
Controlling difficulty
This is a fully bodyweight-based class, with intensity controlled by adjusting the range of motion, the duration of each pose, and the speed at which you move through the sequences. The instructor will guide you throughout, and you can choose the level that feels right for you.