Fitness classes are 45 minutes unless otherwise noted on the timetable. More classes to come.
RISE
Build strength & power with lower rep ranges to prevent injuries, become more athletic and do more with your body while delaying the ageing process!
Purpose
– Get strong
– Get powerful
– Injury prevention
Rep range: 3 – 6 reps
Cardio efforts: Explosive/short (ATP)
ELEVATE
High reps, hiit and high heart rate activity to improve your energy systems. building mental toughness, muscle endurance and resilience to handle the everyday stressors of life more effectively!
Purpose
– Muscle endurance
– Cardio conditioning
– Build resilience
Rep range: 12+ reps
Cardio efforts: 30 – 90 seconds (anaerobic)
SURGE
Manipulating tempo, time under tension, using mid rep ranges, a large range of motion in various planes of movement. feeling the burn and muscle mind connection to transform physique!
Purpose
– Decrease body fat %
– Body shape & tone
– Body control
Rep range: 8-12 reps
Cardio efforts: 3 min+ (aerobic)
VITALITY
Concurrent training combining each element of the 707 group training program. these sessions will be used to benchmark your current strength and fitness levels so we know how to progress you towards your goals.
Purpose
– All benefits
– Benchmarks
Rep range: 3-12+ reps
Cardio efforts: Explosive – 3 min+
