ABOUT THE SESSIONS

BOOTCAMP GROUP FITNESS 60 mins  
Indoor during the winter months and outdoors for the rest of the year.
No session is ever the same and classes consist of
- High and low intensity cardio work
- Agility and endurance
- Cardio boxing
- Body weight exercises
- Strength and resistance weight training
- Core strengthening and flexibility work
- Pre and post natal fitness
A friendly & encouraging environment either working in teams, pairs or individually, making each session challenging & fun.

MetaPWR HIIT 30mins
The 30 Min MetaPWR class is a new metabolic power workout using functional weighted and non weighted exercises designed to preserve/increase muscle strength, increase strength and burn fat.
Torching 300k calories + by raising your resting metabolic rate.
- Has combination of weighted and none weighted exercises
- 30 mins weighted and combined high intensity class
- Challenging for all fitness levels
- Effective
- Time Efficient
- Functional, whole body workout
- A combination of strength, plyometric & core exercises
- Deplete Glycogen stores
- Create a metabolic disturbance
- Increasing your Resting Metabolic Rate (RMR)
- After a MetaPWR workout your resting metabolic rate will remain elevated for a minimum of 24hrs meaning your body will still be burning calories long after you've finished training.

CARDIO BOXING 60mins
You hear it all the time You need to do cardio to protect yourself from heart disease, burn calories, and lose or maintain your weight. ... As long as you keep your heart rate up during your workout, there's no reason you can't punch, kick, and jump your way to a healthy heart during our 1hr group boxing sessions.
Top benefits of boxing include:
- Enhanced Cardiovascular Health
- Improved Total-Body Strength
- Better Hand-Eye Coordination
- Decreased Stress
- Improved Body Composition
- Full body workout
Our sessions consist of boxing combos and drills, running drills, body weight and resistance exercises.
You don't need a partner we will help you with that 👍🏼
Haven't boxed before?
No problems it's suitable for all levels.
We like to keep it interesting so we often change the location around town.
Just to name a few Spencer park, Long point, Middle beach, & Pambula wetlands, keeping you on your toes.

PRE and POST NATAL FITNESS
Lauren and Katrina are both fully qualified in pre and post natal fitness they can assist you in all stages of pre & post natal pregnancy.

MetaFIT HIIT 30mins 
Boost Metabolism ✔️
Build Muscle ✔️
Burn Fat ✔️
Get Fitter✔️
WHY DO METAFIT
1. Get fitter faster - 2 weeks of high-intensity interval training can improve aerobic capacity as much as 6-8 weeks of endurance training.

2. Great for everyone - it combines strength, plyometric and core exercises. Metafit is perfect for anyone looking for general fitness, weight loss or sports specific programming.

3. Saves time - Its only 30minutes, now who can't give 30minutes 2-3 x a week?

4. Builds muscle, unlike endurance training, which can lead to muscle loss. Metafit will build/ maintain all that hard earned lean muscle.

5. Feel amazing - It's not easy but when you've finished, you'll feel great. The endorphins will kick in and you'll be ready to tackle anything the world throws at you.

EPIC WOD (workout of the day) 45 mins

If you enjoy variety in your workouts & love to train indoors as well as outdoor.

This session is all about variety & every time you turn up you won't know what to expect. 

It will involve both strength and cardio full body conditioning workouts. 

-AMRAP’s (as many rounds as possible) 

-EMOM (every minute on the minute) 

-FOR TIME etc 

Think assault bike, think Rower, think weights, think everything you can’t get outdoors. 

It’s going to be 45min session that will be sweaty, challenging & fun.

All ages, genders & fitness levels welcome.

STRENGTH 60Mins

Strength training is a key component of overall health and fitness for everyone.

Looking to reduce body fat, increase lean muscle mass and burn calories more efficiently?

Strength training to the rescue!

Some benefits include 👇🏼

-Increasing muscle & bone strength

-Increased power

-Shape & tone your body

- Burn fat 

Strength training involves using weights and the force of gravity to build and strengthen skeletal muscles. From free weights to static weights our sessions will involve dumbbells, kettlebells, barbells, torsion bars, & suspension trainers. 

Our studio is now set up with everything you need to build your strength.

 
OLDER & STRONGER 45mins 
Are you new to fitness and don’t know where to begin?
Or are you an active older adult who needs an exercise program and cannot participate in anything that involves high intensity, fast paced exercise?
Well this class is great for you.
Our low impact specialised studio circuit class will help build up your strength, flexibility and balance. Involving light weights, resistance bands and body weight targeting older adults aged 55yrs and over.
Improving all aspects of daily living from balance, coordination, strength and endurance making you fitter and stronger. 
 Lets Live longer & live stronger.

MetaPRO HIIT SAQ 30 mins

SAQ stands for speed, agility and quickness. Needless to say, it’s an intense workout routinely done by football, soccer and basketball players in order to increase explosiveness and footwork.
Think Metafit on the move with sport based skills and drills in a HIIT class format. 

METAPROSAQ focuses on running mechanics, movement efficiency, coordination and reaction timing. This program will enhance muscle strength, endurance, motor skills and injury prevention. 
Great for sports training, runners or anyone wanting to improve their general fitness and is adaptable to all fitness levels. 

SAQ is a lot of fun all those small steps, quick changes, sprints – they’re genuinely fun to do! You’ll be surprised at what your body’s capable of and you’ll love the fact that every workout will do wonders for your agility and stability as well.

© 2019  flyingparrot