Group Training

MOVE X is circuit based training and follows the same pattern as our MOVE class except this class will be delivered by a trainer. The movements in MOVE X are inspired by the training programs of the world's best athletes and each class is themed to represent a chosen athlete and the movements designed to reflect their game. This class involves a great combination of cardio and resistance movements set out in a circuit formation to enhance overall fitness and condition. This type of training is simple, effective and suitable for the beginner to the advanced as you are in charge of your intensity!   Improve Cardio Vascular Fitness Develop Total Body Strength Develop Core Strength Improve Postural Balance Improve Muscle Tone and Definition Improve Bone Density

MOVE involves a great combination of cardio and resistance movements set out in a circuit formation to enhance overall fitness and condition. The movements selected in this program are basic but highly effective and suitable for the beginner to the advanced as you are in charge of your intensity! MOVE is not delivered by a trainer, participants simply turn up at their chosen time slot and MOVE through the structured circuit that is set for the day.   Improve Cardio Vascular Fitness Develop Total Body Strength Develop Core Strength Improve Postural Balance Improve Muscle Tone and Definition Improve Bone Density

Recover is an opportunity to incorporate a recovery strategy into your week as we recognise that this is where the real magic happens. This session will involve the use of a range of recovery tools and equipment to help your body adapt to the stress of exercise and allow the positive effects of training to take place. To perform your absolute best, you need this in your week!   Promote muscle recovery Improve mobility Improve Range of movement Improve overall performance

A low impact class which improves range of motion and builds muscular strength with a particular focus on core strength, postural alignment and muscle balance. We take a clinical approach to adjust muscle imbalances and get you familiar with muscles you may not have ever felt before. Improve Range of Motion Improve Muscular Strength Improve Core Strength Improve Postural alignment and muscle imbalance Improve body awareness

A hybrid session of all Savvy Outdoor Programs. Get ready to lift the intensity to an all time high and a discover even more variety as we explore a range of training methods, fitness equipment and ways to play fit. Time flies when you’re ‘Playing’, this session will be packed with so much action & fun, it will be over before you know it. Expect the unexpected and prepare to be challenged! Improve Cardiovascular Fitness Improve Speed & Power Improve Strength & Endurance Develop Muscular Definition Improve Body Composition

Stretch improves joint range of movement and muscle flexibility through a structured series of dynamic and static stretching. This program works on creating a sense of freedom in the body reducing muscle tightness and restriction. Stretch also encourages connective tissue and fascia release utilising recovery tools such as foam rollers and trigger balls. Stretch is useful in aiding performance in all other Savvy programs. Program Objectives:

• Improve flexibility
• Improve mobility
• Aid muscle recovery
• Develop postural balance and correct muscle imbalance
• Injury prevention
• Supplements other fitness activities

I LOVE ATTENDING THE STRETCH CLASS AS IT BRINGS QUIET TO MY BUSY WORLD AND I ALWAYS LEAVE EACH SESSION FEELING REFRESHED AND REJUVENATED. THE INSTRUCTORS GIVE CLEAR DIRECTION AND DEMONSTRATION AND ARE VERY KNOWLEDGEABLE ABOUT THE STRETCHES AND THEIR BENEFITS. THEY ALSO OFFER ALTERNATIVE MOVEMENTS SHOULD SPECIFIC STRETCHES BE TOO CHALLENGING OR A PARTICIPANT IS CARRYING A PARTICULAR INJURY. APART FROM THE SOCIAL ENJOYMENT, THE BENEFITS OF THE CLASS FOR ME INCLUDE STRETCHING & LOOSENING ALL MY TIGHT AREAS, INCREASED FLEXIBILITY, MIND AND BODY AWARENESS, GOOD POSTURE AND A FEELING OF WELL-BEING. I HIGHLY RECOMMEND THIS CLASS.

- SUE

Lift challenges all of your major muscle groups as it strengthens and conditions your entire body. Lift will improve your overall body composition and your body’s ability to burn energy efficiently through use of high repetitions performed under load. This program focuses on improving strength and endurance resulting in stronger, more defined muscles. Program Objectives:

• Develop strength endurance for all muscle groups
• Produce muscle definition
• Core conditioning
• Develop postural balance
• Injury prevention
• Supplement other fitness activities

MY FAVOURITE CLASS AT THE MOMENT IS LIFT. I HAVE FOUND IT REALLY IMPORTANT TO INCORPORATE WEIGHT TRAINING INTO MY EXERCISE, AND LIFT IS A GREAT CLASS FOR THIS. I ALSO ENJOY THE VARIETY OF EQUIPMENT WE USE. I HAVE MADE STRENGTH AND MUSCLE ENDURANCE GAINS IMPROVING THE NUMBER OF PUSH UPS I CAN DO AND HOW LONG I CAN HOLD THE PLANK FOR. I WOULD RECOMMEND THIS CLASS BECAUSE YOU CAN CHOOSE WHAT WEIGHTS YOU USE, AND WEEK AFTER WEEK YOU CAN SEE IMPROVEMENTS IN YOUR STRENGTH AS YOU LIFT HEAVIER WEIGHTS, OR DO MORE REPS!

- CHIARA

A partner boxing program using gloves and mitts that teaches you how to generate speed, power and endurance through the punch. Often involving resistance exercises and conditioning drills this program can be used as a cross training method for fitness. Punch will develop strength, coordination and sharpen your reflexes. Through work/rest ratios and combinations Punch is sure to improve and condition the entire body. It is a total body workout! Program Objectives:

• Improve total fitness
• Develop upper body strength and tone
• Develop coordination
• Core conditioning
• Sharpen reflexes
• Stress relief

I’VE FOUND PUNCH HAS DEFINITELY INCREASED MY CARDIOVASCULAR FITNESS AND STRENGTH. IT'S A FULL BODY WORKOUT THAT IS FUN, GETS YOUR HEART RATE UP, BUILDS STRENGTH AND A GREAT STRESS RELIEVER! IN ADDITION, YOU ARE SPARRING WITH A PARTNER SO IT’S A GREAT OPPORTUNITY TO EITHER CATCH UP WITH A FRIEND (BUT STILL WORK HARD!) OR MEET NEW PEOPLE.

- KELLY

Run repeats with recovery, often called interval training. This program utilises the outdoors and various terrain such as hills, sand and track. One of the fastest, most effective ways to improve cardiovascular fitness and running speed. An essential component of any run program. Program Objectives:

• Improve cardiovascular fitness
• Develop speed
• Improve running form
• Develop running muscle and joint strength
• Run faster

I HAVE SEEN SUCH A HUGE IMPROVEMENT IN MY RUNNING TECHNIQUE, SPEED AND FITNESS SINCE REGULARLY ATTENDING FLY CLASSES.  THE GROUP CLASSES PROVIDE A MOTIVATIONAL AND SUPPORTIVE ATMOSPHERE AND I FIND IT NEARLY IMPOSSIBLE TO ACHIEVE THE SAME HIGH INTENSITY WORKOUTS WHEN TRAINING ALONE. THE SUPPORT YOU GET WHILE UNDERTAKING THESE CLASSES IS AMAZING AND TRULY MAKES THE CLASSES AN  EFFECTIVE AND REWARDING PART OF MY WEEKLY TRAINING SCHEDULE.

- ADAM

A high intensity combined strength and functional training program with a cardio component which challenges and improves multiple fitness components. This program utilises bodyweight exercises, plyometric movements and a range of resistance based tools delivering intensity, variety and fun. PUSH will dramatically improve overall fitness and muscular definition burning fat and creating lean muscle. The high intensity creates a post exercise effect that sees your body continue to burn calories hours after. Prepare to be challenged! Program Objectives:

• Improve overall fitness
• Improve cardiovascular fitness & endurance
• Improve speed
• Improve power
• Improve strength & endurance
• Improve mobility & flexibility
• Produce muscular definition
• Improve body composition

BY INTRODUCING PUSH INTO MY WEEKLY PROGRAM I HAVE IMPROVED MY STRENGTH FROM HEAD TO TOE AND DEVELOPED LEAN MUSCLE! I FEEL STRONGER IN MY BODY’S ABILITY WHICH HAS ALLOWED ME TO PUSH A LITTLE HARDER & ACHIEVE PERSONAL GOALS IN OTHER ASPECTS OF MY TRAINING, TESTING & CHALLENGING MYSELF WITH HEAVIER WEIGHTS & PUSH UPS ON MY TOES. IF YOU ARE LOOKING TO CHANGE UP OR ADD ANOTHER ELEMENT TO YOUR TRAINING, PUSH IS IT.

- RENEA

Be a runner!

This program works on improving running ability and endurance. Suitable for the beginner to the advanced runner. The run route is mapped for varying distances to ensure each runner’s training goals are met and runners are guided on pace and form. This program will improve fitness, endurance and running performance. An essential component of any run program. Program Objectives:

• Improve cardiovascular fitness
• Develop endurance
• Improve running form
• Develop consistent pacing
• Run further

MY FAVOURITE CLASS IS RUN BECAUSE IT NOT ONLY KEEPS ME FIT IT IS SUCH A GREAT SOCIAL EVENT.  I GET TO RUN IN BEAUTIFUL NORTH WOLLONGONG WITH A BUNCH OF FANTASTIC PEOPLE, IMPROVE MY RUNNING, IMPROVE MY FITNESS and ENJOY THE VIEW! IT’S REALLY MADE A POSITIVE DIFFERENCE IN MY LIFE THAT’S WHY I’M ADDICTED.

- LOU

These classes are designed and structured to help develop total body strength, muscular tone, a strong core and dynamic flexibility aiding athletic performance. This program utilises suspension training straps for functional training that challenges stability. Suitable for any active person including recreational and elite athletes. Exercises are selected and sequenced in a way that will purposefully support the runner, cyclist, weight lifter, surfer or fitness enthusiast to stay fit, strong, powerful and injury free. Program Objectives:

• Develop total body strength
• Develop core specific strength
• Develop postural balance
• Improve range of movement 
• Improve mobility
• Improve movement confidence

This class certainly challenges me week in and week out. I find every muscle is challenged because of the instability of the tools we use so I have to use my core in every set! I have noticed significant changes in my body, I can see muscle definition! It’s tough but worth it!

- Lisa

Find balance through this restorative yoga practice that offers you the space and time to go deep into your body and breath. By holding the poses for longer periods and minimising muscle effort, fascia and other connective tissues are hydrated thus increasing their flexibility and allowing great range of movement. This class involves more time on the mat and is great for beginners. Program Objectives:

• Aid recovery 
• Improve range of movement (Flexibility)
• Reduce restrictions
• Improve mobility
• Establish a good sense of mind, body connection

I prioritise this class each week as it allows me to find a sense of calm and stillness while still achieving important physical benefits of recovery. I get to reset for the week, find mental clarity and come away feeling a whole lot better than before the class.

- Anne

Discover how yoga can aid performance and energise focus. This is a sports specific yoga class which is designed for any active person including recreational and elite athletes. Postures are selected and sequenced in a way that will purposefully support the runner, cyclist, weight lifter, surfer or fitness enthusiast. This program is about building strength, balance and creating freedom in movement.  Program Objectives:

• Develop core, hip and shoulder strength
• Develop postural balance
• Improve range of movement (Flexibility)
• Improve mobility
• Establish a good sense of mind, body connection

By regularly practising Performance Yoga I have seen improvements in my strength, the condition of my body and the way I move. As a runner, I started this program to help develop hip strength and it has certainly made a difference to my running performance and ability. I believe it has been the key to being injury free. 

- Greg

For your inner athlete who strives for optimal performance. This class uses performance technology in indoor cycling to help you reach your peak fitness and performance and realise your potential. Enjoy a fun, high energy atmosphere that will get you results. You can choose to track your stats on the screen and read intensities you didn’t know you were capable of or to simply just sweat it out to music! Program Objectives:

• Burn up to 1000 calories in 45 minutes
• Improve Cardiovascular Fitness
• Low impact, high intensity
• Cross Training
• Heart Rate Tracking
• Injury Management

This is not like any other Cycle classes I’ve been too! The intensity I’ve been able to hit in this class is beyond what I thought I was capable of and it has alot to do with the performance metrics which gives you feedback on what you should be doing, when. This holds me accountable to work harder and it has certainly paid off! My resting heart rate has dropped significantly since starting a regular Cycle classes, I’ve lost weight and its low impact so it’s easy on the old knees which means I can keep doing it often! 

- Paul