GROUP FITNESS CLASSES

Focus is on muscular growth. Great for building useful, symmetrical and shapely bodies. Increasing lean muscle raises your fat burning capacity while at rest. It also defines your figure, changes your body composition, improves efficiency of the cardiovascular system, decreases physiological stress, improves self-esteem and perception of body image, strengthens resiliency and ability to cope with stress.

The FT STRENGTH programs are broken up into Hypertrophy, Strength and Power, using the principles of progressive overload, (we increase sets, reps or weight week to week) we work through each of these FT STRENGTH programs in 4 week blocks. These are designed to build your basal metabolic rate, (the number of calories you burn whilst at rest) with enough diversity in exercises to keep things interesting yet consistent enough to enable continued measurable progression.

Focus is on lifting capabilities. Think higher weight, lower volume. Awesome for increasing your functional abilities in both work and life. Stimulates the sympathetic nervous system, improves cell function, stimulates bone strength and density. Increases production of youthful hormones, increases cognitive performance, improves memory and learning.

We weave methods of functional body building into strength and conditioning to create a program that's all results, no excuses. Using both RPE and percentage-based programming, the weight you lift each week is relative to the week before. Known as progressive overload, this is the key to achieving tangible results day in and day out.

Throughout the week our FT STRENGTH programs are broken down into Upper, Full and Lower body and can consist of several of the themes. Lower body will start with a squat pattern, back squat, front squat, and split squat followed by a mixture of core conditioning, stability and resistance-based exercises. Prepare for your lower body to feel absolutely smoked.

Focus is on adding speed to strength. The explosive nature of power training positively transfers to every day ‘real world’ functional tasks. Trains your nervous system to sharpen your reflexes and increase reaction time. Helps develop stronger, more resilient connective tissue; specifically tendons, ligaments, fascia and joint capsules, which reduces the risk of injury from sprains or strains. Increases levels of the anabolic hormones; testosterone, growth hormone and insulin-like growth factor which keep your body young.

Your total body sessions will kick off with a hinge pattern, think deadlifts and hip thrusts, followed by a range of exercises using dead balls, kettlebells, and dumbbells, along with your own body weight. Perfect for those who want a fast-paced, full-body workout with an added sweat.

Your upper body workout will begin with an upper body pressing movement. Think an overhead press, bench press or a floor press along with a variety of pushing and pulling exercises throughout. Expect your fair share of core and conditioning in these sessions, so get ready to breathe hard and feel the burn because it's going to get sweaty.

Focus is re-ingraining good motor patterns in our main lifts of Squat, Bench and Deadlifts. A technique driving lifting session where you look to advance motor patterns of a movement to increase the technical capabilities in order to elicit a higher training response. Weights will be lighter with lots of volume. Having a lot of time with the coach to discuss and figure out your best technique.

This is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

Partner/team workouts are designed to be done with two or more athletes working together to complete the workout. Some of these workouts allow partners to partition the work as needed while others require the work to be divided in a particular way. Other workouts may be a you go, I go style, where one partner performs exercises while the other rests and then swap once that person has completed the exercises. Partner/team workouts are a great way to push each other or train for competitions together.

Focus on training your aerobic system without over-stressing your skeletal and muscular systems. Each zone serves a purpose, and how much time you spend in each depends on what training effect we are trying to achieve. We use MyZone to help track your heart rate over your training session. Myzone is a wearable fitness tracker and online social platform that shows and rewards EFFORT when you work out. It displays real time heart rate, calories and intensity with five colour coded personalised zones and has a simple rewards-based metric called MEPs (Myzone Effort Points) that align with the WHO guidelines for physical activity.

This theme involves using Crossfit style workouts. These workouts could be EMOMs (every minute on the minute), FGB (fight gone bad), AMRAPs (as many rounds as possible), FT (for time), RFT (rounds for time), Ladder (increasing or decreasing reps). These style of workouts are effective workouts for losing weight, building strength, agility, and flexibility, and improving your aerobic fitness.