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Wednesday, 09 December 2015 14:18

Description of Classes



Insanity Live is a high-intensity total-body interval training workout. It's maximum interval training that is fully modifiable for ALL levels of fitness. It's INSANE, but so are the results!! Each workout combines:

  • Endurance and Plyometrics
  • Strength and Balance
  • Agility and Co-ordination

Get committed because in Insanity Live you will experience cardio conditioning like you've never imagined. Insanity uses MAX Interval Training, which alternates between maximum intensity exercises and short periods of rest to completely transform your body- whether your a fitness enthusiast looking to push past your limits or a beginner just trying to get into shape.


High Intensity Interval Training (HIIT) is a training which combines intervals of high intensity exercises with short breaks and/or low to medium intensity exercises.

HIIT exercise sessions generally consist of a warm up period, then several repetitions of high intensity exercises separated by medium intensity exercise for recovery, then a cool down period. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary.

HIIT can be applied to a range of exercises from squatting to running. HIIT is considered to be much more effective at burning fat/ calories than normal cardio workouts, this is because the intensity is greater and you are able to increase both your aerobic and anaerobic endurance.



Is as above only this class incorporates an abs and core round at the end which is designed to get that toned beach body you desire.



RS Body Blast is a full body workout mixing conditioning and toning stations with high impact fat burning exercises. This class is fast paced with very little rest, be prepared to push yourself to the maximum. You decide whether your goal is to tone up or burn fat and we provide the exercises to help you achieve this. Usually working in pairs, you'll do 30 seconds on a station with 30 sprints in between. This class is one of the best ways to get a great body and fast!


HIIT Plyo is a session which incorporates HIIT training with Plyometrics. Plyometrics (Plyo) also known as jump training are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed strength). This class is designed to burn fat whilst also building lean muscle and improving your overall strength and power.



Metafit is the original 30 minute, non choreographed, bodyweight only HIIT (High Intensity Interval Training) workout. Not available as a home workout or available on dvd, it is a class taught live by qualified coaches.

Created by a former Royal marine Commando, Metafit combines the latest HIIT training techniques with traditional 'old school' bodyweight exercises to set the metabolism on fire!

It works by varying your resting metabolism to burn fat, working major muscle groups with high intensity exercises, it's the 30 minute workout that continues to work for up to 24 hours!



Kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,and in a way that mimics real world activities, therefore get big results.



Pump-RS is a barbell weights class, that focuses on working all of your muscle groups and lasts for around 40-45 minutes, it's designed to transform your body by developing strength and endurance in major muscle groups and, in doing so, burn calories and tone your body.



RS-Ripfit is also a Barbell based class, working on different muscle groups with 6 minutes work on each body part so it will be high repetitions. You select your own weight to get the results you are looking for.



The Tabata workout lasts around 20 minutes. The structure of the program is as follows:

  • Workout hard for 20 seconds

  • Rest for 10 seconds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets, you do this 3 times through using different exercises. You can do pretty much any exercise you wish. You can do squats, pushups, rows or any other exercise that works your large muscle groups.



Bodyblasts is our very own, all over body workout. Using a wide range of exercises, involving weights, body weight, abs & core and cardio style exercises.
The classes are designed to meet the needs of people with all levels of fitness.
There are different formats to this class, but all get the results you are looking for. Classes are suitable for any level of fitness.



Abs Blast is a 30 minute class to work solely on the abs muscles and core. Give your abs a killer workout with an Ab Blast class where you can easily achieve abs of steel in no time. An Ab Blast class can offer a fantastic abdominal workout where you can seriously feel the burn in a good way. The core stability tailored workout will tone your front, lower back and sides giving you a complete abdominal workout and help you feel muscles you haven’t felt before. It’s an opportunity to really tone the tummy muscles and increase overall core strength.


Last Updated on Thursday, 19 October 2017 13:26
Classes Timetable PDF Print E-mail
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Booking is essential.

Members can book online using the link below. Contact the gym to obtain login information. Non-members can ring us, e-mail us or contact us via Facebook to book a class.


Last Updated on Thursday, 27 September 2018 11:56




RS Total Fitness is a friendly fitness centre located in Seaham Grange Industrial Estate. We are within easy access to and from the A19 serving all surrounding areas. RS Total Fitness prides itself on welcoming all levels of fitness, from beginners to fanatics.

We opened in 2013 and were ranked in the Top 10 Gym's in the Sunderland Echo's Gym of the Year Competition 2016.

This year we made 3rd place for Gym of the year 2017, which is a massive achievement for us.

We have a main gym area which is kitted out with the latest weight equipment and machinery, a separate cardiovascular room and a fitness studio where we hold a variety of exercise classes. When the studio is not in use for classes, customers are able to use it as part of your workout and/or to work out in private. The studio also accommodates our boxing bags and battle ropes.

We have male and female changing areas and toilet facilities along with a shower and sunbed. There is onsite parking and we are able to make full use of the space around us to take exercise outside where weather permits!

Our knowledgeable and friendly staff are always available to offer advice and guidance when required.

RS Total Fitness have both male and female Personal Trainers who are able to assist you achieve your health and fitness goals. We are able to offer 1:1 personal training sessions, group training sessions, 'Metafit Strong' personal training and provide nutrition plans and guidance.

We have a range of membership options available to suit all budgets. Customers are also able to pay as they go and pay daily.

Please feel free to pop in and have a look around to discover how RS Total Fitness can help you, or click the below link for a virtual tour.

RS Total Fitness are proud to be a stockist and user of MyZone Fitness belts and Technology.

Price List

Gym Price List

New for 2017- Any new member looking to join RS Total Fitness will get a free consultation, fitness plan and 2 x FREE personal training sessions to boost your training and help you achieve your goals!!

Direct Debit Prices

Non Direct Debit Prices

  • £20 Joining fee
  • £25 per month Gym or Classes Only Membership
  • £30 per month Unlimited membership- full access to Gym and Classes
  • £50 per month Joint Membership (Gym and classes)
  • £40 per month Joint Membership (Gym or Class only)
  • £15 per month Gym Only Early bird (8am-3pm Mon-Fri and Weekends)
  • £260 Year (Gym Only)
  • £140 Half Year (Gym Only)
  • £340 Year (Gym and Classes)
  • £160 Half Year (Gym and Classes)
  • £30 per month (Gym Only)
  • £36 per month (Gym and Classes)
  • £10 weekly Pass (gym or classes)
  • £31 All Classes
  • £3.50 Per Session
  • £2.50 Students and U18's
  • £3 Per Session OAP (over 60)
  • Classes From £3
  • Weekly Class or Gym Pass £10

Class Passes

£30 for 10

£50 for 20

£60 for 30

*No expiry date

Corporate Membership discounts are available. Contact us to discuss. T&C apply. Student Discounts are available on monthly memberships to those with valid NUS card.

Our Facilities


  • Modern mixed gymnasium
  • Free weights & benches
  • State of the art cardio equipment
  • Dance studio (a range of modern fitness classes are held here)
  • Male & Female changing rooms
  • Shower facilities
  • Locker area
  • Sun bed
  • Protein, Drinks and Supplements available to purchase
  • Car Parking