RESPECT.
INCLUSION.
TEAMWORK.
WE ARE ON A MISSION TO CREATE HEALTHY AND STRONG MEN AND WOMEN WITHIN OUR TRAINING FACILITY SO THAT YOU CAN SAY YES TO CREATING MORE MEMORIES OUTSIDE OF THE GYM DOORS.
our training concept!
A GROUP FITNESS ENVIRONMENT WHERE COMMUNITY IS KEY.
BOOK INTO EITHER THE STRONG ZONE OR SWEAT ZONE.
WARM UP AS A GROUP THEN SPLIT INTO YOUR WORKOUT ZONE WITH YOUR COACH.
COMPLETE THE WORKOUT THEN COOL DOWN AS A TEAM.
STRONG ZONE
The Strong zone are full strength workouts with 3 workouts across the week. These workouts will be known as workout A, B and C. Classes will be capped so that there is a max of 2 people sharing.
​
Each workout will have 2 main lifts followed by a full body strength component.
Monday- Workout A (Back Squat + Bench press)
Tuesday- Workout A
Wednesday- Workout B (Deadlift + Pull up)
Thursday- Workout B
Friday- Workout C (Hip Thrusts + single leg variation)
SWEAT ZONE
If you just love getting that heartrate up then your going to love this zone.
​
You'll be coached throughout the session to work through the ideal heartrate zones while jumping on and off our cardio machines (Bike, Rower, Ski, Box, Ropes) and mixing it up with our functional training equipment (Dumbbells, TRX, Deadballs, Sandbags and Kettlebells).
On wednesdays this will be all put together with a number of boxing stations including our Aqua boxing bags.
​
Monday- Conditioning
Tuesday- Conditioning
Wednesday- Redzone (boxing and conditioning)
Thursday- Conditioning
Friday- Conditioning
CRECHE
We want to give every household the opportunity to access a sustainable fitness routine and we understand that at times life outside of the gym can take priority.
This is why we offer a creche to help take away that barrier and give you more access to our empowering group fitness environment.
Our 9.30am class offers a staffed creche Monday - Friday.
Spots are limited and booking on MINDBODY.
The creche is also available outside creche staffed hours. Any child that enters the facility must be in the enclosed creche area for health and safety reasons.
​
Older children can chill in the lounge area or play the Nintendo Switch.
​
Younger Children can play with the toys provided.
​
Creche rules;​
-
Children MUST be booked in on MINDBODY.
-
If your child is unwell they must stay home.
-
The Crèche will be open for drop off 7 mins before class
-
If your child is unable to stay in the creche area then unfortunately we won't be able to have them in the facility outside the creche area.
-
No food or drink allowed
24HR ACCESS
If you aren't able to make a timetable session then our facility is available outside class times.
Rather than walking into your typical 24/7 gym facility you walk in and the workout screens will be displaying the workouts in the STRONG or SWEAT zones.
Your accountability Coach will be able to keep you accountable for your weekly session via our Myzone app or key in system.
If your missing planned sessions we will shoot you a text message to help keep you on track.
female only class times
Ash, Mother of two
“It is a fitness environment that is fun, motivating and positive. There are different classes to suit everyone... You will not be disappointed!”
Taya, Mother of two
“The Rise and Shine team are amazing. Their tailor made fitness programs push you to not only get the best out of you but they support you to be the best version of yourself.”
Fit over 50
6.45am - 7.30am Tuesday
6.45am- 7.15am Thursdays
6.45am- 7.15am Friday
​
These workouts include a purpose built strength program specific to the needs of Women through their perimenopause, menopause and postmenopause.
​
Tuesdays session is 15mins longer for an optional cardio set to get the heart rate up at your own pace.
​
9.30am- 10.30am
Our 9.30am class with the creche option is a female only class. This timeslot will be the same two STRONG and SWEAT workouts for the day.
​
Walk in, pop the kids into the creche, catch up with the ladies in your class, warm up and then head to either the STRONG or SWEAT zone your workout.
Get in Touch
Email:
Phone:
