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: Lisa

ROLL + RELEASE 30/45 min

You've been loving the relaxed vibe of our Stretch sessions!
With our new format  - let's step the benefits up even further!
Roll + Release will involve the use of Foam Rollers and Trigger Point Massage Balls whilst still incorporating some of our most favourite stretches and mobility movements - especially for those at a desk all day!
You may already have a roller and ball at home (or even pool noodle and tennis ball!)
Either way, we have plenty in stock for you to loan or purchase!
In fact - every participant will receive their very own PiNK TRAiNiNG Trigger Point Massage Ball FREE!
Incorporating a foam roller and trigger point ball into our stretch sessions will mean a deeper release of knotted up areas. Tightness/knots in our muscles and fascia can restrict our bodies normal movement and mobility that in time can aggravate or cause injuries, misalignment, pain and discomfort. These knots also make regular stretching far less effective.
Imagine your body as a rope. Perhaps a long piece of rope from the top of your hip right down to your ankle. The rope tied in knots at several intervals. Knots in your glutes, hamstrings and calves. You try and straighten and stretch your leg out, you get a bit of relief but essentially you are back to feeling stiff, sore and crampy. That rope would stretch out better and straighter if those knots were undone right? So imagine those knots week after week, month after month left tied up. That rope (muscles, ligaments, fascia) are now stiff, dry/dehydrated. The fascias natural lubricant (called hyaluronan) not being able to move and stretch freely with the body.
Using a combination of techniques and sequences on the roller and ball will not only release tension, but give those stiff areas time to re-hydrate. Following fascia release with complimentary stretches will be an eye opener in showing you just how much more effective and deeper those stretches can be post release and therefore more beneficial whilst doing stretches after your regular workouts.
Using a roller and trigger point ball can be like your very own remedial massage except you are in control the whole time when it comes to pressure! 
Lisa will cater stretches and positions to suit each recruit. Therefore places will be limited to ensure she is available to assist with technique and variations for maximum release and relief. 

Suitable for: Most injuries

You will need: Trigger Point Massage Ball/Tennis ball, 90 cm Foam Roller preferable- smaller will suffice, mat/towel, drink bottle.

Trainer: Lisa

STRETCH 30 min

Most of you are now working from home.  Looking after your neck, back and shoulders has never been more important! 

Our stretch sessions will help to unlock all your niggles from top to toe in a really chilled out and relaxing format.

Sometimes incorporating chair stretches, bands and trigger point release.

We love including specific requests that feel great for everyone.

Suitable for: All!

You will need: Mat/towel or rug to lay/kneel on.
You will be sent a text message prior with easy to find common household items that will make this session even more beneficial and enjoyable.

**Fascia release/trigger point balls are available to purchase from Authentic Women for $8.

Trainer: Lisa

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: Lisa

HIIT 30 min

A high intensity interval training sesh done in 30 min or less! Now.. let's clarify "high intensity" shall we! We pride ourselves on providing low impact options for injuries and for some - so you don't feel like your bits are gonna fall out! Some of these alternative options get the heart rate going massively! So, as long as you put in 100% (we are all at different fitness levels) - your version of "high intensity" will be just perfect! *Hint: you should feel puffed out, look red and get sweaty and not feel like talking! haha

Suitable for: Most levels and injuries.

You will need: Mat/Towel or rug to lay/kneel on and sometimes household items easy to find!

Trainer: 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: Lisa


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 alos 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: Lisa

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 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

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

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



Yoga for ROCKERS 1 hour (Proudly offered by our sister business AWF)

Yoga helps us shed the old ways of seeing things and invites in a renewed sense of strength and vitality to take on a new challenge, whether it's physical, mental or emotional. 

Your YOGA FOR ROCKERS sesh is taught LIVE and ONLINE by Jo Bends—inhale the rock, exhale the bullsh#t. 

We have varied low-to-moderate intensities in store for ya, with a noice balance of energetic vinyasa sequences, dynamic hatha poses, restorative stuff and meditative practices. 

No whale moaning in AWF classes, ever—this class is bookended by an issued rock playlist. 

Suitable for: Most levels.

You will need: Yoga mat, or a large towel or just a pull up a rug! Nab a cushion too (or a yoga block you have one). 

We want comfy gear that allows movement, rock socks or go barefoot. Always have an extra layer and a blanket just in case, particularly in cooler weather. 

Trainer: Jo

SLOW FLOW YOGA  (Proudly offered by our sister business AWF)

Even the most outrageous big-haired rock bands have that one slow, moody ballad that everyone loves! We’re offering this slow (daytime), chilled yoga class in our repertoire of yoga for those who love to rock! It's still genuine Vinyasa flow yoga taught by a qualified yogi rock chick and offered to an issued killer rock soundtrack, but taking it slower and deeper for the ultimate in stretch, balance and self-care.

Inhale the rock and exhale the bullshit in this yoga class focusing on restorative moves and meditative practices. Get more energised, more centered and more relaxed to a bunch of great tracks that'll make you want to wave your lighter (or phone torch) in the air! (Singing along not compulsory, but is totally allowed.)

Suitable for most levels

If you have yoga mat, large towel or a pull up a rug. Snatch a cushion from the couch, (or a yoga block you have one). 

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

© 2020  by Authentic Women