Specialist sessions

Early risers

Do you struggle to find time in the day to exercise? Are you impatient and want fast results?

Early Riser's is a 6 week program designed to increase cardio fitness, strength and metabolism. Sessions run for 45 minutes each from 6-6.45am, 5 days each week (Monday - Friday).

It's up to you to choose which and how many days each week you want to attend for the 6 week program. Most of our clients attend 2 or 3 days each week - See below for session descriptions, Great fun and great for you, Early Riser's provide well-balanced workouts for those who have other exercise, family or work commitments.           

Monday & Tuesday	Boxing
A drill based full body workout using boxing & kickboxing techniques combined with some strength training. You will learn punching, kicking & kneeing as you get your heart rate up! A great workout for burning fat, getting fit & relieving a bit of stress!
Wednesday	Cardio
A (hugely popular!) challenging cardio session that is sure to get you working hard and push your limits. We have had great success with this session, all clients have showed marked improvement in their running capabilities, both sprint and endurance. This session is always different. Including sprint drills, medium distance running, team activities and even speed ladder drills! Great for people who hate running as the work is broken up and varied so it's over before you know it! Also great for those who already run and want to get a little faster or mix things up a bit. You'll know you've worked out after this session!
Thursday & Friday	Strength
A timed, circuit style strength session using weights that guarantees a great workout that you'll feel for days.

                

Early Risers Timetable               

Monday 26th April - Friday 4th June	1 week break
Monday 14th June - Friday 23rd July	1 week break
Monday 2nd August - Friday 10th September
Monday 13th September - Friday 22nd October
Monday 25th October - Friday 3rd December
Monday 6th December - Wednesday 22nd December	short program

NB: This program is not suitable if pregnant  and is a child free program.

Early Risers was just the kickstart my husband and I needed to get back into exercise!  Not being an 'early bird', I thought I would struggle exercising by 6am, but the alarm goes off and off you go!  I loved the fact I was home by 7am and my exercise was done for the day - brilliant!!  The program was varied and fun and after 5 weeks the results were obvious.  I loved it so much.... I am doing it again!         - Natalie

Fun Run Training Program

Can't run any further than your letterbox? Always wanted to do a fun run but don't think you are able to or know where to start?  Don't want to do any organised runs but would like to learn to run to lose weight and/or increase fitness?
 
This is for you!  At various times throughout the year we conduct a six week program specially designed to help you achieve any or all of the above.  This program is for beginners - people who have never run or who haven't run for years and would like to get back into it.
During these 45-60 minute sessions, we will teach you correct technique, help you build strength in the right places (core, legs  and glutes) and develop 'running fitness'.  At the end of six weeks, your goal will be to run between 5-10km's. After that, it's just practice if you want to build from there.   

Fun Run Training Timetable

               

Monday, Thursday and Saturday

6am for six weeks ($240)

NB: This program is not suitable if pregnant  and is a child free program.

“Just a quick note to say an enormous thankyou for the brilliant running program. Simply - there is no way I would have done it without you. After having Alice earlier this year I was wondering how on earth I was ever going to be able to get back into running again - but your program, support, encouragement and cheery face at 6am helped me achieve what I thought was going to be impossible. The way you developed the program so we built up to "race day" over 5 weeks meant that it was a gradual improve day by day and not a total shock to the system at any time.

While I never "bounced" out of bed at 5:45am (let's get real here!), the motivation to join the group, work on my fitness and pound the pavement meant that I never once put the snooze button on. While I achieved my 10km goal, I am determined to keep it up and even build on it to 15km.”         - Jen,

Boxing

Do you suffer from Monday-itis?  Put a bit of punch into the start of your week.

A great way to build cardio fitness and muscle strength whilst having fun!  Our popular hour-long boxing sessions conducted by Briody Walker, will give you a great stress-relieving workout that will tone your body and burn fat.  We’ll teach you correct boxing technique whilst improving hand-eye coordination, balance and timing.

Boxing Timetable

         

Monday

8.00am, 9.00am, 10.00am

Super Circuits

Hate exercising?  Does an hour at the gym feel like a lifetime?  Well, the super session may go for an hour but if you want a full cardio and strength workout that goes by in the blink of an eye, this one’s for you!

Saturday Super Circuit is a fast paced circuit of cardio and strength training.
A fun and effective all-body workout that will improve your mobility, strength and stamina. 

Go, go, go!

Super Circuits Timetable

       

Saturday

8.00am, 9.00am, 10.00am

“My wife would come home and rave about her workouts.  I thought ’yeah, yeah, girly workout with the mums in the park’.  Finally she convinced me to go one week and now I am hooked!  These Super Circuits are by no means a ‘girly workout’ – we work hard!  It’s really is a great, fast paced way to exercise.”
                                                                                              - Tom Walstab, two children