Classes & PrograMmEs

Training

Exercise For All Fitness Levels

Want to see what changes we can make to your lifestyle and training regime? With a choice of 13 different classes, you’re sure to find something you like! Our sessions are either 30 minutes, 45 minutes or 1 hour. We offer 1 to 1 Personal Training or Small Group PT And we can tailor everything to your needs. We also have open gym sessions so you can come down and do your own workout!
Why not explore new ways of training and get in touch with us today for a free consultation.

Your First Class is on Us

Classes

Our Open Gym sessions £5 each and classes are £8 each. They are to be booked and paid in advance. We also offer a 5 class pass for £36 and a 10 class pass for £60. 24hrs cancellation notice is required for all sessions or you will not be refunded. We also have two monthly memberships available. *Trapeze Yoga has a supplement of £7 per class.

 

Goflo® - Pilates stretch and strength

A combination of pilaties and stretching but also the added support and resistance from the Goflo, with options to keep it floor based or to progress into more advanced resistance you will work at your own level and ehance your current strength, flexibility and mobility.

GOFLO® Workout

There are many varieties of training bands but none like GOFLO® Trainer. Not only is it fun, but this science-based workout will bring you quick results.and help you look and feel better. GOFLO® will enhance your athletic performance, improve your strength, fitness, motor skills and burn lots of calories!

Trapeze Yoga

Launching in February

Kettlebells

Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, strength and fitness.

TRIBAR

TRIBAR is the offspring of a kettlebell and dumbbell, combining elements of both of these weights to create the optimum strength and fitness workout with multiple grip options. A Tribar kettlebell allows you to grip securely with one or two hands, providing a large number of exercises for strength and conditioning. You will see great changes is your fitness and body shape!

Bulgarian bag

The Bulgarian Bag strengthens and increases the muscular endurance of the grip, wrists, arms, shoulders, back, legs, and rotational muscles. It also aids in building core musculature, coordination, and improving overall shoulder and joint mobility.

Kickboxing / Boxing

For those that want to learn drills and techniques that will get you fighting fit! A full body workout that gets results!! All abilities welcome!

Bootcamp

The combination of a team atmosphere, intense full-body cardiovascular and strength workouts make Boot Camp weight loss programs very effective at reducing excess body weight, improving cardiovascular endurance and increasing lean muscle mass.

HIIT/Core

Combining anerobic cardio intervals and wide range of core busting exercises. Which will help to achieve core strength and leaner body shape.

Olympic Lifting

This class is for both men and women we will teach you from the basics of lifting, techniques and progress you through all the lifts, deadlift, clean and press, barbell/ front squat, bench press and strong man exercises. You will gain lots of knowledge and your body will become strong and muscular.
You will be spotted continuously throughout the session which is key to progression.

Gymnastics

You don’t have to the strongest or most flexible to try out gymnastics, we teach you the basics all the up to Ring work, hand stand ,muscles up , pull ups, push ups, ring dips and handstand push-ups
this class will improve your body mobility, flexibility, strength and motor skills, you will feel more confident and it’s a great add on to any training you already do!

Total Conditioning

This class uses body weight bars, barbells, dumbbells and more.all exercises are a great workout for men and women of any fitness level. Each session will help to improve muscle strength and endurance but also keeping the heart rate up for a maximum burn! You will achieve a toned body and notice that weight loss!

Cross-Strength

This class will teach you the techniques for variety of different lifts including deadlifts, clean and press and squatting correctly. Whether you have been lifting for years or it’s your first time your guaranteed to learn correct form and improve you strength and power.

Are you training for an obstacle race? Or just want Learn techniques on the rig? With a variety of exercises including monkey bars, ninja rings, gymnastic rings, climbing rope, pull ups, muscle ups, you will improve flexibility, strength and overall conditioning.

1 to 1 Personal Training

 

With both male and female trainers available together we can bring out the best in you.

Weight Loss

Focusing on HIIT (High-Intensity Interval Training, 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. We will also add weight and resistance training to keep you looking tight and toned throughout your weight loss.

Strength

Lifting both weights and body weight, your strength and hypetrophy (mass) will increase, we have a variety of different training programs to suit all body types, ages and abilities. We offer Olympic lifting sessions if you are more advanced and If your new to weights we will start you from the basics.
Strength training encourages better body mechanics, improves bone health and achieves a more athletic frame.

 Cardio

When you do cardiovascular exercise regularly it decreases your blood pressure and your resting heart rate. This means your heart doesn’t have to work as hard all of the time. This is good for your entire body.
Cardiovascular training on a regular basis can even help you to improve your muscle growth and reduce the time needed for recovery. Endurance training improves your blood circulation, which is important for transporting nutrients to your cells and removing toxins. Also great for burning off extra fat and improving mental health and well-being.

30 Minute Personal Training Packages

One Hour Personal Training Packages

SMALL Group PT

 

A great way to push yourself more than a class environment, whether you just want to train with a friend or meet new ones the small groups are engaging and specific to your needs. You can choose your training or we can mix it up for you.

I FEEL AND LOOK SLIMMER BUT THE SCALES SAY I'M THE SAME WEIGHT! HOW CAN THIS BE?

This is because muscle weighs more than fat as you increase muscle mass your weight will increase thoroughly muscle and bone density however as you lose body fat your body fat percentage and inches will decrease, you could drop two dress sizes in inches but still weigh the same on the scales.

How often should I work out?

You will see the biggest benefits if you have work out three to four times a week. The main thing is that you schedule a rest day between the different sessions. You should take at least one day off after two consecutive days of strength training.

If I Lift Weights, Will I Get Bigger Muscles?

Depending on the type of training you do, you will see some strength and size changes in muscle mass however gaining lots of muscle is hard work and often underestimated.
Woman men have much lower testosterone levels than men, which causes them to respond differently to exercise. I could put a female on the same exact weight training program as man and will have two completely different responses. Diet and genetics also effects how much muscle you can grow.

When should I change my fitness programme?

Ideally want to change your training program every 4 to 6 weeks, in between that time you could increase progression by adding more weight, reducing rest time and increasing sets.

What's the best exercise for fast results?

For the best results you need to give 100% effort in whatever you do whatever the exercise or training program and work to your max, so that every session counts, this will get you faster results.

Work

Leaner.Faster.Stronger

Let'S do IT

8 + 7 =

Gym H0urs

Monday-Friday: 6.30am - 9.30pm

Saturday: 7am - 12:30pm

Sunday: 9am - 12pm

Where to find us

Unit 1a redbricks, Central house
High Street,
 Ongar CM5 9AA