20/10 Strength and Conditioning is a zero impact, high intensity interval session. This format is scientifically proven as the most effective aerobic and anaerobic tool to produce the best results, while enhancing joint mobility, core stability and functional movement. Sessions have been developed and built upon over 10 years.

Session duration is 40-50 minutes. 

MC 40/40 is a challenging addition to your weekly fitness program, formatted to provide hypertrophy (muscular growth), with 50% Cardio and 50% resistance training. The loading of this session is a heavier, circuit format and lower in intensity than the 20/10 session.

Duration is 45 minutes.

Our weights program is designed for those who are looking to incorporate a more advanced lifting and strength regime into their weekly training. You can participate in an upper, lower or full body weights session depending on your training requirements. The program changes every 4-6 weeks with sets and reps changing weekly. Your technique, progress and intensity will be monitored to maximise results.

Duration is 40 minutes.

This session challenges participants to a new high in aerobic conditioning. 3 minutes of continuous high / moderate activity has the ability to push you mentally and enhance your aerobic threshold. You'll first participate in six stations at 3 minutes each, then we reduce the volume while continuing to provide exercise variation and intensity to keep your mental focus. This session is recommended for those with a medium to high level of conditioning, but one of the most popular and enjoyable sessions.

This team-based session is designed to challenge both strength and conditioning. Two groups work against each other to achieve set targets on the erg machines, measured in calories or metres, within specific time limits. Throughout the class, the trainer will adjust the format by introducing additional challengers to test endurance and resilience. The focus is on teamwork, consistent effort, and pushing performance under fatigue.

This session combines strength, mobility, balance, and functional training to develop well-rounded movement. The class is structured to improve movement quality, build stability, and increase strength through controlled, purposeful exercises. It is suitable for all levels, with progressions and regressions available to match individual ability and experience.

This full-body session combines kettlebells, primal movement patterns, TRX, and battle ropes to develop strength, conditioning, and core stability. The format alternates exercises to challenge multiple muscle groups and energy systems, promoting balanced fitness and improved performance. Suitable for all levels, with options to adjust intensity as required.

This coached session focuses on primal movement patterns and conditioning, using bodyweight-based exercises to build strength, mobility, and control. Movements are structured around animal-inspired movement patterns, encouraging participants to move in ways outside of typical training routines. The class develops coordination, stability, and overall body awareness while providing a challenging conditioning element.

This high-intensity session is designed to test strength, conditioning, and resilience against the clock. The workout can be completed either in pairs or individually, with two variations available to ensure both formats are achievable. It features 9 stations repeated across 3 rounds, with repetitions decreasing each round. The structure remains fixed, allowing you to retest and track progress consistently.

Benchmark can be completed within the scheduled class time or independently outside of class hours. The goal is to improve your performance each time by reducing your overall completion time or increasing your work capacity under the same format.

Pilates is a full-body workout designed to complement an existing fitness program by improving strength, stability, and mobility. With a strong emphasis on the core—including the abdominals, lower back, hips, and glutes—this session also promotes posture alignment, muscular balance, and efficient movement. Participants can expect increased flexibility, endurance, and a deep, targeted muscular challenge in every class.

Led by a qualified external Pilates instructor, this class provides expert guidance suitable for both beginners and experienced participants. Whether new to Pilates or looking to refine existing skills, this class offers a professional and structured approach to enhancing overall performance and wellbeing.