Classes

Functional Cardiovascular (low-impact )

If you’ve ever wondered how hard your engine can rev, Redline is the class for you. This muscular endurance and cardiovascular based workout is not for the faint-hearted. Be brave though, as quality coaching combined with ‘Myzone’ technology and your indomitable spirit, will get you across the line, both safely and successfully.

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

• Intensity: 5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Technical Strength / Metabolic Conditioning

Be your own superhero in this primal strength project. Focusing on the ‘Big Three’ - deadlift, squat and shoulder press. Your class will work on both technique and movement quality while positioning you optimally to improve your 3RM. Plus, each session is completed with a metcon finisher.

MyZone Effort Points (MEP's) Express : 100 | Ultra : 130

• Intensity: 3.5/5
• Express Class mep’s : 100
• Ultra Class mep’s : 130

Contender Functional Cardiovascular

Are you a contender or a pretender? A high intensity workout where you get to punch something, whip the battle ropes, get your butt handed to you by the Rogue AirBike, plus bust out your warrior cry. Also, did we mention you get to punch something? Ideal for the first timer or fitness fanatic looking to improve conditioning, endurance and fight skill.

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

PLEASE NOTE: Due to COVID 19 safety precautions, we request BYO own boxing gloves to all BOXING classes. We thank you for your co-operation.

• Intensity: 5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Musculature Endurance / Lean Muscle

Washboard abs. Glutes of steel. Who doesn’t want them? A hardcore kettlebells session, guided by a quality coach, will get you 30 minutes closer. This class will build core strength, forge buns to dream for and shred body fat.

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

• Intensity: 4/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Musculature Endurance / Lean Muscle

Just you versus gravity. A simple but far from easy workout where through primal movement patterns, will increase your strength, flexibility, mobility, endurance & core stability using the TRX suspension kit. Perfect for those returning to fitness or those looking to break through a plateau.

• Intensity: 3.5/5
• Express Class mep’s : 120
• Ultra Class mep’s : 180

Everyone wants to look the bomb. This session will have you looking hotter than a nuclear reactor. A back to basics approach to exercise, designed around primal techniques. It includes explosive, plyometric, agility and speed training, making you fit for war.

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

• Intensity: 4/5
• Express Class mep’s : 120
• Ultra Class mep’s : 140

Strength, Power & Lean Muscle

A structured mix up of the primal movements with some heavy poundage, to support that lean muscle growth and
definition. Set up to test your strength and build your skills along with an intense sweat. If you dig the rig, this workout
is functional bodybuilding at its finest.

MyZone Effort Points (MEP's) Express : 100 | Ultra : 130

Cardiovascular v Musculature Endurance

Pulling, pushing, spinning, lifting. Seems so simple, doesn’t it? Think again. You’ll be in awe of the pumping playlists,
dumbbells supersets , spin bikes, zone matches and heart rate technology but when it’s all combined, whether you’re
inclination is pushing pedals or slinging tin, you’ll soon find you’re generating serious power like the steel locomotive of old.

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

Technical Strength & Aesthetics

Some want to get jacked, some want to get lean. Strength is the answer. This upper body focus session offers expert
technique tips for multiplying muscle mass , moving big loads and most importantly making you strong for life. All
signposts lead to you being a lean mean functional machine!

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

Coming Soon!

Combat Conditioning

Looking for an athletic physique? Maybe your want the power to speed up that hill ? Oh , so you want to get fighting fit ? Well
then you need this Muay Thai inspired session in your corner. Hard HIITing cardiovascular pedalling power backed up with
wall bag boxing’s day elbows. You’ll batter the basics on the bag and boost your power on the bike like the champ you are,
now ‘let your body go with the flow. You know you can do it.’

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

Capture the high ground with this very unique SCONNECT Boxing and FUNctional Movement combination. You’ll wage war on the Battlerope ,go full survival mode with primal movements patterns, then breech enemy lines with some shoot and scoot tactics in the form of boxing and shuttle runs . Upon successful completion of your mission, you will no doubt be promoted to MEP General.

(Boxing & Functional movement )

Bag boxing
Battle ropes
Primal movement
Sprints

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

( Boxing Fitness)

Bag work
Shadow boxing
Skipping
Core

Slip, shoulder roll, Bob and weave through this boxing brawler, exhibit your sweet science fleet footed superior striking skills on your journey from challenger to champion. Jab, Cross, Hook and Uppercut with some of that SCONNECT resilience all the way to the Final Bell. Your cornerman won’t let you leave it to the judges , it must to be a Knock Out

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

( kickboxing fitness )

Bag work
Shadow boxing
Skipping
Core

Say ‘Sawa Dee’ to The art of Eight Limbs where you will discover if you’re are a zero or a hero. Become a weapon with your legs , knees , hands and elbows during relentless rounds of this Muay Thai inspired workout. Channel you inner ‘Streetfighter’ and use that firepower for a heavy bag , jump rope and core session to blast through to the yellow and red zones . Ooo-Eee

MyZone Effort Points (MEP's) Express : 120 | Ultra : 180

A challenging class, both physically and mentally to really improve fitness, coordination and brain power. The instructor choreographs easy step moves to funky songs. Simple options are provided so this class is suitable for all fitness levels.

A class that can utilise a variety of formats from circuits, individual stations, sections, repetition ranges, time ranges and weight ranges to perform a whole body workout designed to deplete energy systems and maximise calorie expenditure. This easy to follow class is suitable to all fitness and experience levels as modifications are provided to suit everyone.

High Intensity Interval Training, not for the faint-hearted!! This class is aimed at real results with a strong focus on strength with barbell, dumbbell, and Kettlebell training. This high intensity circuit training will improve your cardiovascular fitness and muscular strength. Super strong, super fit, a fitness base is recommended.

Fusing the elements of boxing and dance, set to the hottest beats from all decades and with easy-to-follow choreography, Jungle Body Konga®️ is a high intensity workout that will improve cardiovascular fitness whilst sculpting and strengthening the muscles of the body. Fierce and wild, this class is an endorphin overload of high energy and fun.

High Intensity Interval Training: A class designed to incinerate calories! 20 seconds maximal effort, 10 seconds rest, 8 rounds (4 minutes). You do up to 5 Tabatas per class. A tough workout, however it is levelled so is suitable for all fitness levels.

Experience fun exercise in a safe, caring environment. Designed specifically to help children have healthier bodies. Assist with coordination, balance, social skills and self esteem.

A fabulous dance class for kids. Teaching kids the fun way to move to music and includes game-orientated circuit concepts to keep the kids really entertained. They will LOVE IT!!! Two groups: 4-9 years and 9-13 years.

A program that involves easy to follow dance and aerobic movements performed to energetic and exotic rhythms of Latin, international and current beats.

A weights class choreographed to music, using high repetition, low weight through full range of motion to bring about a fantastic strength class.

A Cardiovascular class choreographed to a musical soundtrack compiled by the instructor to provide an interesting mix of speed work, hill climbs and work intervals.

An indoor cycling program designed to improve your fitness levels and burn body fat. One 45 minute session can burn up to 800 calories. RPM is known as the “Rock concert on wheels” and is suitable for all ages and abilities.

Enjoy a cinematic Virtual Cycle experience in our cutting edge studios. Virtual Cycle provides you the benefits of outdoor cycling, indoors, by using resistance to simulate sprints, power attacks and steep hill climbs in a theatre setting.

All Virtual Cycle classes require you to BYO smartphone and headphones to connect to the audio, soundtrack and instructor. Simply connect to our club wifi and download the app as per the instructions at the entrance to studio.

We use with MyZone heart rate technology to provide you with live feedback. You can track and measure performance, compete with friends from all over the world and better yourself each ride.

In the CBD, The Stages® bike has many special features including the ability to change resistance levels quickly, measure and display pedalling speed and power output and recording capabilities so you can track your progress with each workout. Choose from Les Mills® RPM® or Sprint®.

No matter what meetings run late, no matter how many changes to your schedule, Virtual Cycle brings you more classes, more options and more reasons to never skip a ride again! Classes start on the half-hour, every hour outside of peak times 247

Barre is a dynamic and fun class, fusing yoga, pilates and barre conditioning exercises. It incorporates hand weights, mat work, and the barre to tone and sculpt each body part. With a combination of small and large range of movements, isometric exercises and low to medium impact cardio; this is the ultimate class that shapes your entire body.

Suitable for all fitness levels. Strengthens and tones muscles whilst bringing a sense of calm. Uses a combination of Tai Chi, Yoga and Pilates techniques aimed at improving your core strength, flexibility, mobility, coordination and balance. Perfect for anyone wanting to de-stress.

Mat Pilates is a slow, controlled form of exercise with a focus on breath and abdominal connection. In this class you will learn to isolate muscle groups and control movement whilst building muscular strength and flexibility.

Also known as Self-Myofascial Release or Foam Rolling, thi effective class will focus on releasing tension not only in the muscles of the body, but also in the nerves and connective tissue – the fascia. Learn a variety of techniques with the aid of a foam roller to relieve muscle soreness and joint stress. Other benefits include the correcting muscle imbalance and improving range of movement in joints as well as speeding up recovery.

Vinyasa Yoga is a dynamic style of yoga where each posture moves smoothly from one pose to the next, creating a fluid sequence of movements which helps to improve muscular strength, balance, flexibility and mobility. The connection of movement with breathe, along with the guided meditation at the end of the class, also helps to create a clearer and calmer mind.

Slow down your body, mind and soul. In this recovery class we use Yoga Tune Up® therapy balls and myofascial release techniques to roll out and release muscles and the surrounding connective tissue in an effort to calm the nervous system, reduce tension, eliminate pain, increase mobility, and bring balance back to the body. Classes are concentrated to delve deep into specific areas of the body such as core, hips, back, neck and shoulders. These classes are ideal for anyone who wants to rejuvenate their body from stress and pain. Yin Yoga practice is one of the simplest and easiest ways to start to unlock fascia tissue. Yin is a very slow and still style of yoga where poses are done, usually on the mat, with props for extended periods of time. Around three to five minutes per pose. Whether you sit at a desk or are an athlete experiencing fatigue, you’re sure to feel the difference!

The postures and poses encountered in a Yin Yoga class take on more of static approach as apposed to the dynamic movements that you would find in a Vinyasa Yoga class. Each pose is held for 3 – 5 minutes with the aid of Yoga blocks, straps and bolsters and focuses on releasing tension deep within the connective tissue (the fascia) of the body.

Our Surge Balance studio is a dedicated mind and body space in our Wanneroo and Kings Square, Perth CBD clubs which host all our signature Yoga & Pilates group classes. As well our many Yoga, Yin & Mat Pilates classes, we will now also offer a comprehensive Reformer Pilates schedule. Reformer Pilates is a great form of strength, postural, flexibility, balance and endurance training and can be designed to target one specific area, or as a whole-body muscular exercise. Reformer Pilates is also a lot of fun!

Our Reformer classes are available to members on a exclusive “Reformer Membership” packages! Bookings can be made via the Member Self Service Login section on this website or by contacting our reception on 08 9408 5659. *Bookings Essential*

Ballet B2T is a disciplined form of dance that instils poise, grace, body carriage, and flexibility. Do you know your body awareness and strengths…? By focusing on elongation of the muscles, participants can channel their inner dancer without having to learn complex choreography. In this class you will sweat out your stress with fun Hip-Hop moves!! There’s a little more than just ballet we have integrated with Pilates!
Requirements: BYO mat, towel & water bottle (please wear socks without grip)

Technical Strength / Metabolic Conditioning

Be your own superhero in this primal strength project. Focusing on the ‘Big Three’ - deadlift, squat and shoulder press. Your class will work on both technique and movement quality while positioning you optimally to improve your 3RM. Plus, each session is completed with a metcon finisher.