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OUR PERFORMANCE STUDIO OFFERS THE MOST INNOVATIVE TRAINING TECHNIQUES FROM AROUND THE WORLD
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The goal of our performance studio is simple: to bring the most innovative training techniques from around the world to our community. With a new class every day, our classes are fun, unique, challenging and based on proven scientific principles, that far exceed traditional gym based training.
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All of our class programming in the Performance Studio is designed through an elite training tool called periodisation. Programming is designed in 10-week microcycles of five times two-week increments, to ensure you are continually busting plateaus and improving performance!
This is combined with a principle called progressive overload. This principle involves continually increasing demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance, as well as improving endurance, V02 max (cardiac output) and burning fat - with optional benchmarking at the end of each 10-week cycle plus a designated deload/recovery week.
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All sessions are 50 minutes in length, to allow a mobility-based warm-up and stretch cool down. Our experienced coaches will deliver high energy fitness sessions, where the focus is on improving your FORM, having FUN and ensuring that you’re getting the BEST RESULTS!
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TIMETABLE - 50 MIN SESSIONS ​
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(HOVER FOR DESCRIPTIONS!)
MONDAYS:
CONDITIONING
The 'Metcon' (short for metabolic conditioning) is a staple of Cross-Training. It is a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “conditioning” effect. Expect to work hard, lift heavy and bust plateaus.
Sessions: The 500, Shred, Explode + Sidekick
MONDAYS
CONDITIONONG
STRENGTH, FITNESS AND
CONDITIONING
TUESDAYS
HIRT LOWER BODY
High-Intensity Resistance Training, HIRT, provides a powerful strength training workout that is one of the best ways to increase muscle and to burn fat, often even more so than traditional strength training. Get your heart rate up while working through various strength exercises, improving strength, muscle tone and building a longer lasting body.
Sessions: Strong and Strong V2
TUESDAYS HIRT
LOWER BODY
HIGH INTENSITY RESISTANCE
TRAINING
WEDNESDAYS
BOXING/COMBAT TRAINING
Boxers are perhaps one of, if not the fittest athletes on earth. The physical fitness and mental determination required to go 10- 12 Rounds in the ring is something to behold. These sessions will bring all of the elements of boxing and fight training into sessions that will help relieve stress, build fitness and burn calories!
Sessions: Rumble, Ringside and Kombat
WEDNESDAYS
BOXING
BOXING
AND FITNESS TRAINING
THURSDAYS:
HIRT UPPER BODY
High-Intensity Resistance Training, HIRT, provides a powerful strength training workout that is one of the best ways to increase muscle and to burn fat, often even more so than traditional strength training. Get your heart rate up while working through various strength exercises, improving strength, muscle tone and building a longer lasting body.
Sessions: Strong and Strong V2
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THURSDAYS HIRT UPPER BODY
HIGH INTENSITY RESISTANCE
TRAINING
FRIDAYS
HIIT
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HIGH INTENSITY INTERVAL TRAINING
FRIDAYS:
HIIT
HIIT, or 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!
HIIT training also induces the "Afterburn Effect" where you burn fat for up to 38 hours post-exercise.
Sessions: Hype, Warrior, Inferno and Point Break
SESSION DESCRIPTIONS
(HOVER FOR MORE INFO)
METCON 5
(MET CON)
HYPE
(HIIT)
HYPE (HIIT)
HYPE is the ultimate cardio blast, focused on achieving the afterburn effect to elicit an increased state of metabolism. One round of 27 stations, with 1-3 programmed short recovery rest breaks. Fast and functional exercises, expect plenty of Red Zone on your heart rate monitors!
KOMBAT
(BOXING)
KOMBAT
(BOXING)
KOMBAT (BOXING)
A workout inspired by boxing and martial art principles. One round of 24 exercises with a 50 sec/25 sec work:rest ratio. Lots of padwork with your coaches to improve technique, skill and performance. Kombat is one of our best cardio workouts, sweat, high fives and good fun, expect to work hard and get results!
XPLODE
(MET CON)
XPLODE (CONDITIONING)
Our signature MET CON class using a reverse pyramid structure involving compound lifts starting at high reps and moving down to low reps, through a 10 - 1 structure.
And the kicker? A 45 second high octane cardio blast in between each round! Our highest calories burning class
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XPLODE
(COND.)
INFERNO
(HIIT)
INFERNO (HIIT)
Inferno is the ultimate HIIT workout modelled on the Tabata style of training. Tabata improves athletic performance and glucose metabolism and acts as an excellent catalyst for fat burning. 3 rounds of 12 exercises, 25 seconds effort with 15 second rest, with a 2 min hydration break between rounds. Expect to burn serious calories!
INFERNO
(HIIT)
RINGSIDE
(BOXING)
RINGSIDE (BOXING)
Ringside is the ultimate cardio boxing blast, with a focus on improving your skills as a boxer!
3 x zones of 8 x 1 minute rounds;
Zone #1 - Cardio and Core
Zone #2 - Heavy Bag Work
Zone #3 - Boxing drills and padwork with your coach
"Float like a butterfly, sting like a bee"
RINGSIDE
(BOXING)
WARRIOR
(HIIT)
WARRIOR (HIIT)
Our signature HIIT workout. 3 Rounds of 12 exercises and different work/rest intervals , followed by a lung busting FINISHER round. The class uses full body integrated functional movements so be prepared to sweat and be prepared to burn fat for up to 38 hours after your session (Afterburn Effect).
WARRIOR
(HIIT)
STRONG!
(HIRT)
STRONG V2
(HIRT)
STRONG V2 (HIRT)
STRONG V2 is a modified version of our hugely popular STRONG class!
A focus on less exercises and more sets, whilst maintaining the rear kinetic chain focus. 4 sets of 7 exercises, with slightly extra rest to allow you to lift HEAVY, with FORM to become the STRONGEST version of yourself!
TUESDAYS: Lower Body
THURSAYS: Upper Body
SATURDAYS: Full Body
STRONG!
(HIRT)
SHRED
(COND.)
SHRED (Conditioning)
Inspired by metabolic conditioning cross training principles, this class will have you working hard through a series of 6-8 Minute AMRAPS with a 4 minute calorie and lung buster finisher! Aimed at improving your strength and conditioning, a great way to launch into the week ahead!
STRONG!
(HIRT)
POINT BREAK
(HIIT)
POINT BREAK (HIIT)
Point Break is the ultimate conditioning class, which will transition to improving how you move in the water! Think about speed ,power ,agility, and most importantly balance under load! Improve your strength fitness and coordination in this awesome session of three zones.
Zone 1 - POWER
Zone 2 - STABILITY
Zone 3 - CONDITIONING
STRONG!
(HIRT)
THE 500
(COND.)
THE 500 (Conditioning)
The "500" is our benchmarking workout in week #5 and week #10 of our training cycle!
Your task is simple, work as hard as you can to acheive 500 reps, with 10 exercises, 50 reps of each, BEFORE you move onto the next station.
Record your score and challenge yourself to better it next time!
STRONG!
(HIRT)
SIDEKICK
(COND.)
SIDEKICK (Conditioning)
YOU : I GO is the motto here, train hard with your sidekick!
Stage #1 is an ascending ladder, 3,5,9,.11 and 15 reps, followed by the Stage #2 kicker.... Aim to do 500 reps in 15 mins, one works while your partners rests , then swap!
Who said training with a buddy wasn't fun!?
STRONG!
(HIRT)
RUMBLE
(BOXING)
RUMBLE (BOXING)
Ever wanted to know how a boxer feels going a full bout? Well now you can! 8 x 3 minute rounds with 1 min recovery between each round. Mixing up boxing and boxing inspired conditioning drills, with padwork by your coaches, this is the ultimate class to improve fitness. These sessions will bring all of the elements of boxing and fight training into sessions that will help relieve stress, build fitness and conditioning and burn serious calories.
STRONG!
(HIRT)
STRONG
REDEFINED
STRONG REDEFINED
These fun sessions are perfect for all ages and levels of fitness wanting to increase their overall strength. These sessions follow the same structure as our set STRONG workout of the day, but with more rest and exercise regressions to allow you to build the strength and confidence to attend to all classes here at ReDefined.
STRONG!
(HIRT)
CONDITIONING
REDEFINED
CONDITIONING REDEFINED
These fun sessions are perfect for all ages and levels of fitness wanting to increase their overall strength and conditioning. These sessions follow the same structure as our set conditioning workout of the day, but with more rest and exercise regressions to allow you to build the strength and confidence to attend to all classes here at ReDefined.