2019

Group Timetable.

GYM - Definition Fitness - 56-58 Swan St, Wollongong
OUTDOOR - Stuart Park - Wollongong

Timetable-July19

Monday Madness

1 big long hard endurance based workout to kick your week off right!
This will be challenging, surprising and designed to supercharge your physical fitness, efficiency and torch body fat all at the same time in a supportive environment with great people around you.

Bodybuilding

A carefully programmed bodybuilding and physique specific training session.
Targeting certain muscle groups. Suitable for both males and females.
This class is perfect to learn correct technique, new exercises, how to program correctly, and understand principles of hypertrophy or muscle gain to maximise your physique.

3 in 1

A combination of 3 intense workouts in 1 session including HIIT cardio, core abs, strength and conditioning!
These is a brilliant modalities to rapidly increase fitness levels, elevating your heart rate to high levels, then allowing recovery to bring it back down.
You are aiming to push your body to higher places for short bursts before resting and completing this in repeated bouts.
With the addition of core and abs training to maximise core strength, stability and work on that rock hard 6 pack!

Powerlifting, Strength and Conditioning

A powerlifting specific session focusing on the big compound lifts of squat and deadlift predominantly. Also including some bench press, then working in to accessory work to maximise stability, injury prevention and further progress athletic performance and overall full body strength.
Fantastic for athletes, sports lovers, and people keen to maximise the performance of their body, plus learn correct technique of the big lifts to maximise your lifting potential. Will also have some strength specific conditioning added in for good measure.

Boxing

Cardio and fitness focused boxing session. With some good technique work added in to ensure you’re learning how to throw punches properly, and put combinations together using you full body from stance, to core and shoulder explosive strength.

Bikini Shred 

Bikini body anyone?
This is the class run by female specific coach Dija, that will help you learn, and optimise your time in the gym.
Let us teach and program for you to get the most out of your training in the least amount of time with an intense session, working on technique of lifting weights correctly and getting stronger and burning fat at the same time.
Perfect for females looking to lose fat and achieve a more feminine toned hourglass physique.

SHRED STRONGMAN CIRCUIT

Heavily weights based circuit session
Be prepared for big compound movements that will challenge your entire body and core plus cardiovascular system all at the same time.
Have some fun with heavier loads and challenging movements, sleds, deadlifts, chains, overhead presses, cleans, tyres and much more

SHRED

High intensity circuit based class with lots of cardio, kettlebells, dumbbells and lots of surprises from the boss lady herself!

Strength and Conditioning

By the beach is a perfect setting to get stronger, and improve physical conditioning for health and fitness. This session will challenge you in so many ways utilising some hills, sand runs, bodyweight work, combined with heavier barbell, kettlebell and dumbbell strength work. Lots of variety and lots of fun!

BOOTY

One of our signature classes. Specifically designed for ladies to maximise glute development and booty gains! Prepare to work hard, be challenged al whilst learning great routines and exercises, executed correctly to get the best gains possible from your training.
There’s a few common mistakes seen with booty training these days, so we created this class to take you through the best way to train and program for ultimate booty sessions. Come along, you won’t be disappointed!

BLAST SESSION

A combination of intense HIIT cardio, core and abs!
HIIT is a brilliant modality to rapidly increase fitness levels, elevating your heart rate to high levels, then allowing recovery to bring it back down.
You are aiming to push your body to higher places for short bursts before resting and completing this in repeated bouts.
With the addition of core and abs training to maximise core strength, stability and work on that rock hard 6 pack!

BODY ARMOUR

1 hour high intensity bodybuilding/strength based workout utilizing whole body compound movements paired with high heart rate cardiovascular style movements. Core to extremity training while getting sweaty and out of breath.

Yoga

Foundations / Power Yoga / Flow State
Foundations classes will focus on alignment, stability and flexibility and movement connected with the breath.
Power Yoga classes incorporating elements of weeks 1-4 to build strength and mobility.
Flow classes incorporate everything taught to date with the emphasis of being in the Flow state or The Zone!
Various breathwork progressions & meditation techniques are also heavily incorporated throughout each session.

Fast and Furious Friday’s

One of the most intense sessions of the week.
This session is 45 minutes of pure sweat, high heart rates, and not to mention, plenty of fun!
This is the ultimate way to burn fat, increase cardiovascular efficiency and improve overall health.

CAVEMAN

A combination of weights & cardio based training.
Be prepared for big compound movements that will challenge your entire body and core plus cardiovascular system all at the same time.
Have some fun with heavier loads and challenging movements, sledge hammers, deadlifts, farmers carry, overhead press, cleans, tractor tyres and much more!

MEDITATION

The perfect way to start your morning with a beautiful guided meditation. The smell of incense will calm the mind, body and spirit allowing you to relax with the sounds of the Tibetan singing bowls reminding you to come back into the present moment. This group meditation will incorporate a variety of techniques such as self-reflection, visualisation, breath work, manifestation, body scans and journaling.
This is a sacred and safe space inviting all emotions, feelings and thoughts without judgement. There is no right or wrong way to meditate, so honor yourself and join this special and welcoming class.

WIM HOF BREATHWORK & ICE BATH

Boost your immune system
Improve mental health
Increase sports performance
Relieve stress
Increase energy
Improve sleep
Improve recovery
Increase will power
Boost concentration
Deal with depression
Burnout recovery
Fibromyalgia relief
Arthritis relief
Asthma management
COPD management
Improve creativity
Improve cold tolerance