GROUP CLASSES
Group classes are designed to achieve optimum results, and each run for 45 minutes.
We have a kids area which ensures the Childs safety during the session, or babies can remain in the pram.
HIRT - High Intensity Resistance Training
Due to the high reps and short rest periods, your heart rate will be elevated. These classes involve barbells, kettlebells, dumbbells and other resistance equipment whilst completing a circuit, EMOM or AMRAP.
SHRED
These sessions are designed to set the metabolism on fire. You’ll be burning calories, building muscle and sweating. Expect a combination of bodyweight and resistance exercises, aiming to develop strength, power, agility, and cardiovascular fitness.
STRENGTH
These classes involve barbells, kettlebells, dumbbells and other resistance equipment. This class is designed to increase strength and power for the whole body.
strong PILATES
Strong Pilates is aimed at targeting the core, glutes, back and the smaller deeper muscles. It is challenging, will enhance strength and is also an excellent way to tone up. Highly recommended for Pre-natal & Post-natal women.
RUNNING SQUAD
Designed for you to improve your running technique, endurance and speed. Designed by an ultra marathon runner who can assist with all running goals.
BOXING
.Bring your explosive energy for a mixture of combos and speed rounds. Smash out a heart racing, strength building full body workout.
FlOW YOGA
This class moves dynamically from one posture immediately into another, following the breath. This Yoga class helps to develop a more balanced body.
HYPE
Hype is intense and involves a mixture of cardio, strength, and endurance. Expect lots of functional exercises and running.
HIIT PILATES
This session has all the benefits of Pilates but moves at a faster pace to get your heart rate pumping. By amping up the intensity, you'll experience a full-body Pilates workout that will leave you sweaty and exhausted.
SUPER SATURDAY
This session is totally different every week and is full of surprises. A mix of resistance training and cardio.
Semi Private AND 1:1 PERSONAL TRAINING
Do you need a little extra push? Do you want to fast-track your results?
Personal training sessions are one-on-one. Semi Private sessions are for 3-4 people.
These sessions are designed specifically to help you achieve your health & fitness goals.
We specialise in strength training, boxing, core strength, fat loss, post-natal and nutrition advice. Whatever your history, body or style, we are dedicated to help you achieve your goals and dream body!
Contact us for your first free appointment.
EXCHANGE IN ENERGY
One-on-one session $80
4:1 Semi Private Personal Training $40
FUNCTIONAL POSTNATAL PROGRAM
Functional Postnatal Program is a specialised 8 week program. Helping you to bridge the gap between having a baby, and jumping straight back into high intensity exercise, or to safely begin your exercise journey and become and fittest and strongest self.
We will support and empower you after your baby, to exercise in the most beneficial way for you - to improve your fitness, re-build core strength and tighten your pelvic floor.
The best bit? You can bring bubs
WHEN CAN I START?
If you had an uncomplicated natural birth you can begin exercise 6 weeks post-birth
After a caesarean its recommended to wait until your 12 weeks post-birth.
HOW OFTEN?
The program is designed to attend 1 class per week, for 8 weeks.
You will also be given the tools to complete another weekly workout, at home.
HOW MUCH DOES IT COST?
Total investment $200. Places are limited.
WHAT SHOULD I DO WITH MY BABY, WHILE THE CLASS IS ON?
We invite you to bring your baby or child with you, while you work out.
WHY DO THIS PROGRAM?
➔ Greater accountability to make time for yourself and exercise at least once a week.
➔ Progress slowly and rebuild your strength and fitness.
➔ Support, motivation and assistance.
➔ We also have a nutritionist come and speak about the importance of postnatal nutrition.
KIDS NINJA Warrior
Ninja on the Surfcoast, hurrah! We offer Ninja classes for kids aged 8 to 12. Children of all abilities are welcome.
These sessions are designed to increase confidence, improve co-ordination, fitness, strength, motor skills and is also a great opportunity to make friends in a fun supportive environment. Obstacle training is extremely beneficial for kids mental wellbeing not just their physical health.
Our Kids Ninja classes are on Mondays at 4.15pm and 4.45pm. Bookings are limited, contact us. Keep your eye on our Instagram for pop up sessions over the school holidays.
ABOUT LARN, OUR PERSONAL NINJA-WARRIOR
Facilitator, teacher and trainer Larn has appeared on Season 1 and 2 of Network Nine’s Australian Ninja Warrior. She has a wealth of experience working with kids and is passionate about advancing their physical fitness and mental health.
HOW MUCH?
Kids Ninja sessions are 30 minutes in duration and are paid upfront for the school term.
Investment $15 per session. The term is paid upfront. Ninja t-shirt $25.
WHAT’S INCLUDED?
Ninja Obstacles include warped wall, ninja holds, monkey bars, rope climb, peg board, ring swings, ring toss and balance beams.
POLITE POLICY
We believe in safe-play! If a child participating in classes exhibits uncooperative, unsportsmanlike or violent behaviour towards other children or coaches, we reserve the right to sit that child out of the class for a length time determined by the coach.
Mini ninja
Mini Ninja classes for kids aged 3 to 5. Children of all abilities are welcome.
Like our kids Ninja program, these sessions are designed to increase confidence, improve co-ordination, fitness, strength, motor skills and is also a great opportunity to make friends in a fun supportive environment. Obstacle training is extremely beneficial for kids mental wellbeing not just their physical health.
Our Mini Ninja classes are on Mondays at 10.30am. Bookings are limited, contact us. Keep your eye on our Instagram for pop up sessions over the school holidays.
HOW MUCH?
Mini Ninja sessions are 45 minutes in duration and are paid upfront for the school term.
Investment $15 per session. The term is paid upfront. Ninja t-shirt $25.
WHAT’S INCLUDED?
Ninja Obstacles include warped wall, ninja holds, monkey bars, rope climb, ladder climb, parallel bars and balance beams.
