Small Group Training - SGT

Need more motivation to get fit? Want to shed those last stubborn kilos? Eager to try personal training sessions, but it’s beyond your budget?

If the answer is ‘yes’ to any of the questions above, Small Group Training sessions are perfect for you!

There are many benefits from doing SGT but here is our Top 8:

Research shows that exercising in a group environment will maximise your workout efficiency. SGT sessions run between 30 and 45 minutes with your choice of morning or evening sessions. We also have a 15 minute window at the end of each session so you can spend a little more time with your trainer if you need to discuss anything related to what you just worked on.


Every person in your group is aiming to reach similar goals to you. Working together as a team will inspire you to train to the best of your ability.

Cost effective:

Training in a small group reduces the cost and makes an affordable and attractive alternative to one-on-one personal training.

Training quality:

With SGT, you receive the same high quality level of training as you would in a one-on-one session. Experienced trainers are able to execute a well-designed programme that is adaptable to meet the needs of each member of the group.

Level of commitment and motivation:

When a group of like-minded people are working hard to achieve their goals and having fun, there’s an abundance of positive energy. So rather than forcing yourself to train alone, you can look forward to the social and challenging environment SGT sessions provide!


When training in a small group, you have a guaranteed support network. Support is an integral component for success in seeing results with any fitness or weight loss programme.


The variety of training options is significantly greater in a small group, including suspension straps, kettle bells and partner work under highly qualified supervision. We are constantly changing our programmes so from week to week you will NEVER do that same workout. This approach creates variety, never allowing the body to get used to certain exercises thus having the potential to stagnate your results. We call this the muscle confusion principle; never allowing the muscles to get use to certain movements, sets, reps, exercises, rest periods, etc so they constantly adapt. Muscles should never be allowed to accommodate to an exercise to the point where the exercise is ineffective and doesn’t result in the goal you were looking for.


Group personal training will get you results! The programmes are structured to improve your level of fitness, reduce body fat and increase strength and flexibility. Each training sessions are built around the “Excess Post-Exercise Oxygen Consumption,” or EPOC effect – elevating the heart rate to periods of 85%+ through intervals of low and high intensity and producing an ‘afterburn effect’ of an increased metabolic rate for up to 38 hours after the workout is finished. The afterburn effect is a scientifically proven principle that utilises a higher percentage of fats as the main energy source: resulting in faster results. YOU can expect to burn between 500-1000 calories with every session. Your body will continue to burn energy and fat for up to 38 hours when the Afterburn effect kicks in.

All workouts in Zone 2 are between 30 and 45 minutes and workouts in Zone 3 are 30 minutes in a 45 minute time slot. When the workout is over, our coaches don’t run away – community is a key part of our program. Members and drop-in guests are encouraged to stay and mingle with their teammates post training, whilst coaches are there to answer questions and provide further help.

So what are you waiting for? If you need help achieving results you have struggled to achieve, or need help losing that 5-10kg for an upcoming event then join a SGT session today. You simply can’t lose when you have a professional coach and small group on your side!


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