Note: The Den is a community of genuinely hard working participants and space is of a premium. Coaches, gym owners, trainers, personal trainers from other gyms are not entitled to a free trail. This also applies to non residents of Canberra.
SESSION DESCRIPTIONS
20/10
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 possible results. Sessions have been developed over 10 years and improves and enhances joint mobility, core stability and functional movement. Session duration is 40-50 minutes.
40/40 MC (METABOLIC CONDITIONING)
MC 40/40 is a challenging addition to your weekly fitness program, formatted to provide hypertrophy (muscular growth), with 50% Cardio / 50% resistance training. The loading is a heavier, circuit format, lower in intensity than 20/10. Duration is 45 minutes.
Weights
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 programs 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.
The Blast
A combination of primal (ZUU) movements / body weighted exercises combined with traditional resistance training. You’ll enjoy the benefits of a full body weights session while working on mobility at the same time. It’s a great sweat!
Three2One
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. Six stations at 3 minutes each for the first stage, then to allow the intensity to be maintained, 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.
EMOM
7 carefully selected exercises with set targets to achieve in one minute. Your rest period is whatever time is left over in that one minute. The harder you work the more rest you’ll get. Five-minute rounds on each station. Seven stations in total. A great session for a personal challenge.
Five x SEVEN
Seven minutes of 4-5 exercises completed continually at your pace. It’s a race against yourself to see how many times you can get through each exercise in the 7 minutes. 1 minute recovery between each 7 minutes of work. 5 stations completed in total, giving you a 40-minute workout. Short but very sharp!
The HUNT
A popular session due to its flexibility and freedom. With 40 stations set out in both gyms you (and your partner) are able to complete set activities together. Once completed you decide which activity you would like to execute next. This enables you to build your own session as you go and cater to your strengths, weakness and or injury’s / alignments. The session is conducted over 50 - 60 minutes but has a rest period that is determined by you and your partner.
20/10 BURN and MC BURN
The Burn is a modification of its name's sake, i.e., 20/10 Burn (is all HIIT/Cardio) and MC Burn (is all weight training choice of upper or lower). It is short and sharp and super time friendly for the busy lifestyle we all lead. Both versions have proven very popular for the intensity and effectiveness associated with these well-crafted sessions.
business groups & sports teams
The Den has perfect facilities and session designs for either team conditioning needs, wet weather options and/ or business 'Team Work' sessions. Sessions can be personalized and delivered at a time convenient to your groups schedule and prices are negotiable. This, coupled with the EQ Café and function rooms, makes the Equinox Business Park a great venue for businesses and sporting teams alike.
