The Workouts

Programmes

S3: Strength, Sculpt and Support –45min

Compound movement patterns to strengthen & sculpt your body. Build lean muscle, improve core strength and increase tone.

These sessions will help build your ultimate body, promoting dramatic improvements in lean muscle mass and muscle tone, through targeting every major muscle group to create symmetry and promote real, functional strength. With the guidance of our skilled coaches they’ll make you feel at home with some weight on your bars! Mainly using compound exercises with slow, controlled movements for maximum metabolic disturbance and strength gains.

REPS/WEIGHT:

Controlled strength exercises with lower reps and heavier weights

INTENSITY:

Med - High intensity strength workout

EXERCISES:

Functional compound exercises using Olympic Bars, Dumbbells, Kettle Bells, free weights, Suspension cables, and full bodyweight.

Training Benefits

  • Develop improved strength, power, and speed for better performance in sport and life
  • Learn technique over weight to build a solid foundation
  • High muscle activation to break through routines
  • Energy demanding, explosive total body movements for accelerated fat loss
  • Increase active lean muscle mass to increase overall metabolic rate
  • Improve overall functional muscle strength and tone
  • Improve functional power, core strength, activation and stability
  • Achieve more by working out as part of a team of like-minded members

F3: Fitness, Form & Fat loss – 45mins

Designed to burn serious calories, ensure great results with a full body conditioning program – Start HERE!

This is our core program utilising a combination of high repetitions, body weight & light weight resistance sets with endurance focused aerobic intervals and active recovery. Keep your heart rate elevated through the full 30 min and your body blasting through in excess of 500 calories per session.

REPS/WEIGHT:

High repetition, body weight & light weights

INTENSITY:

Medium intensity, endurance focused aerobic work, limited recovery

EXERCISES:

Multi-plane movement using body weight, Suspension cables, free weights and cardio equipment (Spin bikes and Indoor Rowers)

Training Benefits

  • Energy demanding, explosive total body movements for accelerated fat loss
  • Continual work rate with active rests for maximum metabolism activation
  • Increase active lean muscle mass to increase overall metabolic rate
  • Improve overall functional muscle strength and tone
  • Improve functional power, core strength and activation
  • Fast and effective total body workout relevant to all goals (strength, weight loss, health)
  • Achieve more by working out as part of a team of like-minded members

I3: Intensity, Interval & individualised – 30min

High intensity intervals training to BOOST your metabolism will make you feel great and assist in improving your power, stability and agility.

In the mood for a killer workout? I3 incorporates a range of explosive resistance work and plyometric moves with high intensity cardio intervals and movements. By pairing bursts of intense effort with adequate recovery, your metabolism will remain amped up for up to 38 hours post-workout – the “Afterburn effect”. Our I3 sessions also promote joint stability, power and balance.

REPS/WEIGHT:

Explosive resistance, plyometric and bodyweight

INTENSITY:

High intensity anaerobic intervals with active recovery

EXERCISES:

Fast paced circuits using body weight exercises and a range of toys like power bands, kettlebells, med balls, Suspension cables and more.

Training Benefits

  • Develop improved strength, power, and speed for better performance in sport and life
  • High intensity short burst intervals (HIIT) to deliver maximum results in minimum time
  • High muscle activation to break through routines
  • Energy demanding, explosive total body movements for accelerated fat loss
  • Increase active lean muscle mass to increase overall metabolic rate
  • Improve overall functional muscle strength and tone
  • Improve functional power, core strength, activation and stability
  • Fast and effective total body workout relevant to all goals (strength, weight loss, health)
  • Achieve more by working out as part of a team of like-minded members

M3: Mobility, Movement, Muscle Activation - 45mins

Make this at the forefront of your training. Service your body so it can perform the way you want too, when you want it to.

Get to know your body better, through a range of movement drills and progressive stability skills. Your body will thank you for it and the results will keep rolling in. Our M3 sessions allow our coaches to use a range of power bands, foam rollers and other toys to transform your body into the way it was designed for movement patterns.

REPS/WEIGHT:

Controlled, slow and body weight based

INTENSITY:

Low intensity but high pain threshold

EXERCISES:

A full range of movement patterns using power bands, foam rollers, balls and other wonderful tools

Training Benefits

  • Experience integrated functional movements that are challenging
  • Learn to develop safe 3D rotational and mobility movements
  • Improve overall functional muscle strength and tone
  • Improve functional flexibility, core strength and muscle activation
  • Achieve more by working out as part of a team of like-minded members

P3: Punch, Pedal and Power – 30min

High intensity intervals cycling, explosive body movements and a whole lot of bag work

Stress relief or just pure energy building sessions, a combination of indoor cycling, boxing and body weight exercises will have you bussing for hours after. No need to be Muhammad Ali to feel at home in the session. Focusing on basic technique but high intensity you’ll notice the difference! Get your heart racing, muscles burning, sweat dripping and face smiling.

REPS/WEIGHT:

High Reps, explosive resistance, plyometric and bodyweight

INTENSITY:

High intensity anaerobic intervals with active recovery

EXERCISES:

Fast paced class using body weight exercises, suspension cables, cycling and a range of boxing drills

Training Benefits

  • Team orientated intensity workouts that are both challenging and achievable
  • Experience both loaded and unloaded dynamic movement training
  • Destroy calories and increase fat loss
  • Increase active lean muscle mass to increase overall metabolic rate
  • Improve overall functional muscle strength and tone
  • Improve functional flexibility, core strength and activation
  • Improve functional power, core strength, activation and stability
  • Fast and effective total body workout relevant to all goals (strength, weight loss, health)
  • Achieve more by working out as part of a team of like-minded members
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