SESSIONDESCRIPTIONS

BOOTY 30 min

As the name suggests, this express 30 min workout is all about ya thighs + booty! Feel the burn - whoo hoo!

Suitable for: All fitness levels and most injuries with plenty of low impact options available.

You will need: A mat/towel or rug to lay/kneel on and booty band recommended but not essential.

**You can purchase booty bands from Authentic Women for only $15.

Trainer: Head Trainer Authentic Women Lisa

 

SCULPTALLICA  30/45 min (Proudly offered by our sister business AWF)

Rippin' tunes and NO RUNNING OR JUMPING.

What more could you want?! Did we mention there’s no running? Sculptallica® turns your dial up to 11! Our Master of sculpting makes toning FUN to a ripper soundtrack;

Offering a no equipment required, full body strength training with resistance and body weight techniques; Routines are LOW IMPACT and will leave you sweatier than Betty with the toightest buns.
Easy to pick up, watch and follow style, standing and mat (floor) class; with various degrees of difficulty offered, and at the perfect pace so everyone can keep up but no-body will get bored.

You will need: Wear your comfies, maybe a band tee (nothing too floppy - it might get in the way of some moves) and fave pair of sneaks so you can move around freely, in the cooler weather extra layers are a must. You’ll need a water bottle and a large towel (or a yoga mat if you have one)

MUSIC THEME: For those that like it heavy (Rock/ Metal)

Trainer: AWF Head Coach Sabina Rulez

 

PiNK (Shadow) BOXiNG - Intermediate Level  45 min

(Proudly offered by our sister business Alternative Women's Fitness)

Need a stress relief -Yes ploise!
Punch with a bunch of like-minded legends… 

You won't just be throwin' rando fresh-air-punches! Your trainer will direct your footwork, combos and drills; slips, core workout and more!
Since PiNK (Shadow) BOXiNG does NOT involve hitting a partner/ pads, you'll be calling' on ya legs, back and core muscles more 
to better control the force and to catch ya balance. Expect a total body workout and the ultimate energy and stress release!
The entire workout is LOW IMPACT, with options available for most injuries and aliments.

Suitable for: Experienced boxers. Women aged 16+. We are not insured for under-aged visitors. So unfortunately no underage crew can watch or participate in this session due to the adult themes. 

You will need: Large towel or mat and ya drink bottle!

Wear something comfy that allows movement. If you’re on carpet you may like to try bare feet. 

Trainer: AWF Head Trainer Sabina

MUSIC THEME: Punk, Rock and Metal.

 

PiLATES 1 hour

It's about strengthening some of the most important muscles—the deep core and pelvic floor! Pilates improves stability, mobility and balance.  Those dealing with lil' back niggles, pelvic floor issues, or just wanting to make your body stronger and more resilient, this class is for YOU. 

PURRlates, as we secretly love to call it, is a class tailor-made to condition your body whilst at the same time increasing flexibility and strength. Pilates exercises help to re-align your body and spine, building a mighty core and muscle tone. 

Pilates is not only a strong foundation and compliment to any workout plan, but one you can do from the comfort of your living/bedroom—and in lock down that’s more important now than ever! You’ll need to clear a space big enough. We get it—your flat-share may not even have a living room, but if you can stretch your arms out without touching the wall, you’re fine. 

Suitable for: Not just for those that identify as women, we’ve made this sesh open to ALL wanting to discover their core strength. Beginners welcomed with intermediate and advanced crew catered for. 

Options may be available for most injuries, but the trainer must know WAY prior to the session starting so they can prepare, not as the class is starting. So please give us a yell if ya have any sore spots you wanna discuss! 

You will need: Mat if ya have one, otherwise pull up a large towel or a rug. 

A cushion (or block) and a theraband/strap or extra towel for stretching. 

Dress warm with layers. Socks/ bare feet.

Trainer: ST

 

BANSHEE BARRE 45 MIN (Proudly offered by our sister business AWF)

It’s more potent than pointe incorporating a juicy mixture of core work, stretching and strong influences from Yoga and Pilates. 

Hell-Yeah Haley is the almighty leader, gracing us Aussie fans with her presence from the other side of the world. 

With a broad fan base, we love that all generations will appreciate this full body workout that’s suitable for most levels.

You will be encouraged to work within your means with alternative options are always on offer.

Caters for those that not only dress in black, but also for those that just wanna hit the mat wearing anything that allows movement! You will need: Wear comfy gear that allows movement, socks or bare feet and layers can be handy.

Don’t forget ya yoga mat if you have one, otherwise pull up a large towel or a rug.

Trainer: Hell-Yeah Haley

 

PiNK LiFT 45 min

Love weights? Yeah don't put me down for cardio... haha

This weights-based class will build your strength like nothing else!  
Building muscle strength is great for bone, heart and overall health, especially for women!
LIFT is all about lifting with technique BANG ON whether it’s LiFTING with weights or body weight and not giving up when you feel the “burn”!

Lisa will include exercises for all ya bits and don’t worry, you won’t leave this session looking like a “body builder”, but you'll finish feeling STRONG AS!

Join us sisters who LIFT, PUSH IT like Salt n Pepa and enjoy PUMPING IT to some inspiring tunes.  

Suitable for: Most levels welcome. Lisa will need to know about injuries WAY in advance, coz she loves to plan special options for everyone!

Numbers are capped to ensure you LIFT in a safe and fun way.
​​You will need: mat (or comfy rug) and 2 sets of dumbbells -1 heavy, 1 light.  

Barbells or kettlebells may also be used! Defining what is heavy or light for everyone is tricky, but essentially you want to feel challenged during your workout! If you're not sure you can always discuss with Lisa prior to booking!

Dress warm so you can shed those layers and wear SNEAKERS!  

Trainer: Head Trainer Authentic Women Lisa

 

Boom! Shake The Room! 45 min
This dance fitness class is super FUN, SASSY + EASY TO FOLLOW! 

Learn an awesome routine incorporating various dance styles to an eclectic smorgasbord of funky beats!

Relax and let loose while Megan guides you through a simple watch-and-follow sequence of moves.

And YES, you can totally pocket your new dance skills and use them on the d-floor at your cousin’s wedding!

Shake The Room sessions welcome EVERYONE who loves to dance.

So, come on down to PiNK HQ and shake a leg...OR dim those lights and join us live stream from ya loungeroom!

Suitable for: All abilities and co-ordination levels, with routines/sequences repeated so late joiners can totally slot straight in!

You will need: Tights/shorts, baggy pants, singlets/t-shirts, leg warmers...anything goes so long as you are comfy!

Footwear can include runners, street shoes (that offer support) or even bare feet. Don’t forget your water bottle and towel!

Trainer: Megan

 

TIGHT ARSE 45 MIN (Proudly offered by our sister business AWF)

LOW IMPACT; boutique workout means the trainer can modify and work back with every individual/s injury and/or aliments. Of course we’ll be focusing on your Arse…. it’s a total toning + strengthening sesh;

Each sesh we change up the moves ’n’ blast your behind through the inevitable plateau your butt would get from doing the same-same moves.

Changing up the routine will surprise your backside, forcing it to adapt; bringing you to new levels of fitness. This process of surprising your mind and heinie is found in each and everyone of our Tight Arse workouts!

We guarantee, No Jumping, no running, all low impact stuff to get your motor running! We recommend freelstyle dancing in the days following your toite arse sesh, just to loosen up ya butt, legs ‘n that. You’re encouraged and supported throughout every session; all SIZE bums welcome.

We can’t wait to rock ya booty!

You will need: Bring a water bottle and a large towel/yoga mat.

Trainer: AWF Head Coach Sabina Rulez + Haley

 

BELLY + BOOTY 45 min

This entire session dedicated to exercises designed to specifically target + tone your tummy, thighs + butt!

This is a strength only session, with minimal cardio apart from a warm up! Enjoy new session formats each week such as circuits, intervals, follow the instructor, pyramid challenges and more! 

Suitable for: All fitness levels and most injuries with plenty of low impact options available.

You will need: A mat/towel or rug to lay/kneel on and booty band recommended but not essential.

**You can purchase booty bands from Authentic Women for only $15.

Trainer: Head Trainer Authentic Women Lisa

Pink Training (Since 2009) 45 min

Our first ever class on the timetable! This group personal training class will target + tone every muscle group in your body combined with creative cardio options to get your heart rate pumping! Individual, partner work and all in team challenges will keep you motivated and make you laugh!
This session features strongly in our timetable due to its popular nature as its never the same workout. This is why several recruits do it multiple times per week! Some session formats may involve hiit, card games, circuits, free weights, balance, shadow boxing, unco-aerobics, getting creative with household items and more! 

Suitable for: Most levels and injuries. 

You will need: A mat/towel or rug to lay/kneel on. Dumbbells or kettlebells or even therabands can be used for strength exercises. 

Trainer: Head Trainer Authentic Women Lisa

 

LUSH YIN YOGA  45 min (Proudly offered by our sister business AWF)

Stretch into stillness and self-compassion with mindful AF Yin Yoga. Take Sunday self-care to a new blissful level with this most calm and introspective form of yoga. Melt your muscles in longer pose holds with an emphasis on acceptance, and gently unwind mind, body and soul. Slow and focused LUSH YIN YOGA helps balance out all the busy Yang in your life, so you can release your inner demons and bathe in the after-glow. 

Schedule in some restful you-time to end your weekend on a relaxing note, ready to start your upcoming week revitalised. 

Loosen up to laid-back rock issued playlist. 

Suitable for: most levels. 

You will need: Mat or large towel, otherwise just pull up a rug. Snatch a cushion from the couch too (or a yoga block you have one).
 

Wear comfy gear that allows movement, socks to warm cold feet, or go barefoot and fancy free and in the cooler weather, ya might need a blanket. 

Trainer: Jo Bends

ROAR N RELEASE YOGA 45 MIN (Proudly offered by our sister business AWF)

MUSIC THEME: Fe-met-ale

This is your moderate intensity yoga session and it’s all about nailing those intense poses and releasing that tension.

The idea behind ROAR ‘N’ RELEASE YOGA is that we all have a lot of stress and strain in our lives and sometimes, you just need HELP to get it out! A step up from our other yoga sessions, ROAR ‘N’ RELEASE may have ya workin’ and sweatin’ a tad more.

You’ll strengthen your core and yourself with stronger, fiercer sequences.

You are encouraged to work within your means and alternative options are always on offer.

You will need: Wear comfy gear that allows movement and socks or bare feet. 

Trainer: Hell-Yeah Haley

SLAYER 45 MIN (Proudly offered by our sister business AWF)

In every generation there is a chosen one… HOOOOOOOOOOWWWLL!!! 
Join us for season 1 of a knock-out (online) session for you to build the strength and confidence to slay everrry day!

Expect a twisted sesh with strong influences from mixed martial arts oozing from all corners of the ring. Watch(er) and follow in Head Coach's cosmic shadow. 
We love building a community of Slayers, training you up to feel confident enough to deal with whateverrr else life throws ya. 

Slayer is a more than just kickboxing; involving elbows, spiking, kneeing, limbering up, balance, clinching and more. IRL this is one of the most full-contact martial arts to exist. But online you’ll be on your own, gettin’ stuck into the fresh air with the occasional break for a boogie!

With the AWF Scooby Gang in your corner, you'll feel ALIVE, rolling with the punches and kicking major butt!
Zero prerequisites, other than be willing to learn and have fun. On the day of your sesh, the demons that hang at Willy’s might hit you, making you feel anxious, tired, over/under whelmed, or like you’ve lost your strength. But fear not, sometimes when it’s dark and lonely think, ‘What would Buffy do?’…. grab Mr Pointy and continue to kick butt!! When you turn up for class and feel the slightest bit out of your comfort zone, this means you’re learning and growing as a Slayer and just imagine how you can take your fighting experience/s into other areas of your life! Like in the Buffyverse, things can frequently fall apart, but she built herself back up stronger and kept fighting to save the world — there was no other option.  

What do Slayers need?

Zero, some or heaps of punching/kicking experience,  a Slayer name and gimmick/themed outfits welcome!   

Suitable for: All levels 

Potential slayer (absolute beginners)

Kendra (slightly experienced)

Buffy/Faith (experienced)

Trainer: AWF Head Coach Sabina Rules

Elastica 45 MIN (Proudly offered by our sister business AWF)
A LOW IMPACT strength and flexibility training session including core work.
No matter your size or fitness level – Elastica makes ALL bodies warm and bendy!
A simple, watch and follow, mat (floor) class; with various degrees of difficulty offered at the perfect pace.
Before you know it, you will be more bendy and flexy than you ever dreamed possible with the bonus of a stronger core!
A body positive, encouraging and inclusive class to an inspiring playlist!
You will need: Bring a water bottle and a large towel/yoga mat. Wear comfortable clothing to allow movement (nothing too floppy - it might get in the way of some moves), socks or bare feet and extra layers if cold.
For women aged 18+: We're not insured for underaged visitors, so unfortunately, we can’t allow underage crew either watching or participating due to the adult themes.

Trainer: AWF Head Coach Sabina Rules

MMA FIGHT CLUB 35 MIN (Proudly offered by our sister business AWF)

An express martial arts sesh offered by SGP Fight Academy (our sister business from New York, USA) and the Epic Boss Sara Grace!

Sara is a life long martial artist and amateur fighter who will provide you with a mix of styles including boxing, kickboxing, muaythai, wrestling, shadow work, core and brutal cardio that may leave you breathless at times!

You will be live online – so all moves will be easy to watch and follow!

Enjoy whacking the air with a pack of likeminded legends with a massive focus on drilling your technique.

Whether you’re a brand newby or an experienced fighter, with the trainer on your side and the support of the group, you will be able to keep each other fired up and punching right until the end!

You will need: A mat for floor work, towel and water bottle. Dress warm so you can shed those layers. Bare feet is best! 

Suitable for: Women aged 18+

Trainer: Sara Grace

MMA HIIT  35 MIN (Proudly offered by our sister business AWF)

We’re stoked to get together with SGP Fight Academy (our sister business from New York, USA) and the Epic Boss Sara Grace - to offer you their MMA FIIT classes.

Sara will deliver fun sweaty Martial Arts fitness classes that may leave you breathless at times.

Workout with a pack of likeminded legends, on mute or off - we don't care!

MMA HIIT is all about drilling your fitness, whether you’re a brand newy or an experienced fighter, with the trainer on your side and the support of the group, knowing you’re not on your own will help you not give up when you feel the tired.

Boss Sara will include moves and grooves for a bunch of styles such as; boxing, kickboxing, muaythai, wrestling and more.

This sesh is live online – so moves cater towards easy watch and follow shadow work, core focus and brutal cardio.

You'll finish feeling confident, sweaty and STRONG AF!

YOU WILL NEED: A mat, towel and a water bottle and bare feet is best! 

Suitable for: Women aged 18+

Trainer: Boss Sara

 

CALISTHENIX 45 MIN (Proudly offered by our sister business AWF)

Fun fact! CALISTHENIX has been around since the Greeks coined the term yonks ago, from the words kallos , which means 'beauty' and  sthénos, meaning ‘strength’. 

Look heaps forward to a unique full body strength sesh that is be gentle on the joints and connective tissue! Develop ya strength and size in proportion to your body's own muscular system with authentic and natural whole-body movements. As a bonus, you’ll improve your fine motor skills that require your brain to work as well as ya bod, through coordination, speed, power, strength and agility. 
Suitable for: Most. This training sesh is LOW IMPACT where you can work within your means. 

Adult themes, strictly grown-up vibes required. 

You will need: Wear your fave band tee and leggings or any comfy gear that allows a heap of movement. No equipment required in this watch-and-follow style session except your own beautiful bod! 

Trainer: EPIC AF APRIL (All the way from Portland, Oregan USA). 

© 2021  by Authentic Women