Boot CampOutdoor workout, that combines bodyweight exercises, interval training

and strength exercises, resembling a military workout.

Boxing**

A two-for-one cardio and strength workout, boxing targets the entire body, In addition to boosting strength and cardiorespiratory fitness, boxing improves a number of skills needed for good fitness, including

balance, coordination, reactivity and agility.

Calisthenics

Workout using exclusively your own bodyweight, focusing on gaining strength and flexibility.

Color Meditation**Color meditation is a relaxing and insightful session with a great atmosphere where you bathe in colored lights. It uses color vibrations

to reduce stress, relax the body and focus the mind inward. Every class is a new color with a new experience. It includes breathing techniques and focused color visualization.

Core StrengthGet stronger abs and back muscles to prevent lower back injuries and

improve your posture.

Cycling Classes

Cycling class with surprises, target heart rate zone 65 – 85% (Activioclass).

Doha Pound**Are you ‘tyred’ of suffering from the Doha Pound? We can help you on your journey to getting fitter and leaner. Come and join our new,

exhilarating class where you will work up a sweat by completing range of exercises including cardio, toning and conditioning.

Dynamic StretchImprove your strength, flexibility and muscle endurance through structured poses and controlled breathing. Relax your mind and body.

Fat burn spinningBurn fat with bike workouts, great for cardiovascular health and building

endurance.

Fitball

Improve your balance and core strength with this full body workout with Swiss balls.

FlowinLow impact functional exercise, targeting stability, mobility, strength and balance.

High Intensity Training**A high intensity interval training class focused on core body strength

and conditioning. Instructed by Jonathan! This workout incorporates kettlebells, strength bags, ladder routines and much more for a full body test of endurance and strength! Come and see what you’re made

of and push yourself to new limits with High Intensity.

Ladies Workout

Special class designed for the ladies to increase their bone density, strength and to create new shapes.

FITNESSPROGRAMME

December 2016

Four Seasons Hotel Doha The Corniche, P.O. Box 24665, Doha

Tel. +(974) 4494 8888

MeditationClose your day with guided process of relaxation to quieten the agitations of conscious mind.

Muay Thai Mixed Level Pad Work** Learn the Art of eight limbs through technical striking and conditioning -

this is a calorie killing workout with fast interval pad work mixed with fun Muay Thai kickboxing drills that is great for anyone wanting to release some steam whilst becoming lean!

Special AbsClass that primarily targets the abdominal area. Increase the tonus of

your mid section.

Stretching

Stretching techniques that will increase your blood circulation flow, flexibility and energy.

TabataHigh-intensity workout protocol that has fitness and weight-loss benefits,

focusing on interval training.

Teenager Workout

Stay healthy and fit, loose weight or gain muscle with our specially designed workout for teenagers.

Thighs and HipsIncrease your lower body strength with squats and lunges to improve your general posture.

Total Body ToningFull body workout designed to get each major muscle group in the

shortest time. An efficient work out for the busy individuals.

Upper Body Strength

Increase your upper body general strength, get firm arms and better posture with resistance exercises.

Urban Spinning**An Urban Spinning Class offers a unique twist to your average class –go through intense interval training incorporating full body movements

and funky beats whilst enjoying a cardiovascular workout that will have you pushed to your limit! With fun interval styled routines this class offers an amazing calorie burning workout!

** Chargeable classes. For further details do not hesitate to contact the

Spa Reception.

Note:Attendance to classes requires advance reservation through SpaReception.

Please be advised to check in no later than 5 min before the startingtime to guarantee a space in the class.

The classes displayed in this schedule are subject to change without prior notice.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Special Abs

30 min

(60 QAR)

6:30 am

Stretching

30 min

(60 QAR)

6:30 am

Fit Ball

30 min

(60 QAR)

6:30 am

Tabata

30 min

(60 QAR)

6:30 am

Fat Burn Spinning

60 min

(60 QAR)

8:30 amCycling

60 min

(60 QAR)

10:00 am

Core Strength

30 min

(60 QAR)

9:45 am

Calisthenics

45 min

(60 QAR)

9:00 am

Ladies workout

45 min

(60 QAR)

11:00 am

Total Body Toning

45 min

(60 QAR)

11:00 am

Boxing

60 min

(60 QAR)

10:15 am

Inigo(no class on Dec 23rd

and 30th )

Dynamic Stretch

30 min

(60 QAR)

9:45 am

Boot Camp

50 min

(80 QAR)

06:00 pm

Tabata

45 min

(60 QAR)

06:00 pm

Core Strength

30 min

(60 QAR)

5:00 pm

Upper Body Strength

45 min

(60 QAR)

06:00 pm

Thighs and Hips

45 min

(60 QAR)

05:00 pm

Flowin

45 min

(60 QAR)

11:00 am

Color Meditation

50 min

(65 QAR)

6:30 pm

Walaa

Muay Thai Mixed

Level Pad Work

60 min

(60 QAR)

7:30pm

Abdul(no class on Dec 26th )

High Intensity

Training / HIT

60 min

(60 QAR)

07:00 pm

Jonathan(no class on Dec 27th )

Full Moon Yoga

90 min

(100 QAR*)

07:00 pm

(Dec 14th only)

Teenager Workout

30 min

(60 QAR)

3:00 pm

Meditation

45 min

(80 QAR)

05:00 pm

Doha Pound

60 min

(60 QAR)

07:45 pm

Jannike(no class on Dec 27th )

Urban Spinning

60 min

(60 QAR)

7:00pm

Craig(no class on Dec 28th )

**Spa members and in-house guests are

entitled to a discounted fee