SESSION DESCRIPTIONS

Sculptallica® 30 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

 

BOXiNG - Open Level 30 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 (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: 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.

Sizzle Town! 30 MIN

Enjoy a fun-bag mash-up of random cardio moves to a fun and inspiring playlist each week!

No chorey, although the moves will totally be supplied, they are in fact just suggestions and completely optional!

This means you are encouraged to feel the music, move to the beat and go completely rogue!

Expect to get hot and sweaty like a 90s Pearl Jam mosh pit!

Low impact alternatives will always be on offer. 

Y'all know Lisa is the queen of options (and random made up, funny, laugh out loud moves too!)

Each session is also timed, so you'll always be able to go at your own pace. 

Suitable for: All fitness levels + most injuries!

You will need: A sweat towel, drink bottle and an "anything goes/just go with it attitude!"

Trainer: Head Trainer Authentic Women Lisa

PiLATES 45MIN/1 HR (Rainbow session)

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

 

Strength + Stretch 45 MIN (July 4 + 11 only!)

While ST is away, Lisa is coming to play!

Expect a watch and follow full body strength session, with some exercises inspired by Pilates. A 100% mat sesh where all exercises and stretches will be low or no impact!

Following our full body strength session, you can enjoy an extended stretch to help release some of those tight and niggly areas!

You will need: A mat/rug or towel to lay on and a Theraband or extra towel for some exercises + stretching.

Trainer: Head Trainer Authentic Women Lisa

 

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

Watch and follow Margy and the almighty legend Bowie the cat or Haley guide you through the ultimate mix of core work, balance, strength and stretching.
Suitable for: This low impact workout is suitable for most abilities and generations. You’ll be encouraged to work within your means and alternative moves are always on offer.

You will need: Wear comfy gear to allow movement and socks or bare feet.

Trainer: Margy/Haley

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: Chair/bench (something to kneel/balance on. 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 PLEASE wear SNEAKERS!  

Trainer: Head Trainer Authentic Women Lisa

LiFT + TONE 30 MIN

An express version of LiFT!

Trainer: AWF Head Trainer Sabina

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

Look forward to learning an awesome routine to a new song each week!

Enjoy fun themes and various dance styles to an eclectic smorgasbord of funky beats!

Relax and let loose while Megan guides you through a simple sequence of steps with plenty of time to break them down and nail those moves! The finished product is so epic! You'll feel super chuffed with yourself!

You'll be so excited by what you have learnt that you'll find yourself showing your new moves to friends and family!

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!

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: Meggs

 

BOOTY CLUB/TIGHT ARSE 30 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 Trainer Sabina

 

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! (Session content may differ via zoom).

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

MEDITATION - NIDRA 18+

Nidra is a user-friendly form of deep meditation, a practice known as yoga sleep. Mmmmmm, sleep.

Nidra helps your mental + emotional self integrate with four amazing layers.

These layers are your: physical body, energy, higher wisdom and overall life bliss!

So come along and build a comfy pillow fort to lay on (or sit and lean against a couch or wall – you decide) as SJ guides you calmly through.

You will need: Something comfy to wear (even PJ's), snuggle in with your pets under a dooner or blanket along with a comfy pillow or cushion.

IMPORTANT: Remember - arriving early with plenty of time to settle in and get comfy.

Trainer: SJ (Your familar Yoga instructor).

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

 

SWEET DREAMS/YIN YOGA  45 MIN (Proudly offered by our sister business AWF)

Stretch into stillness and self-compassion with mindful Yin Yoga. Take 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 YIN YOGA helps balance out all the busy Yang in your life. 

Schedule in some restful you-time mid-week or to end your weekend on a relaxing note, ready finish your week or 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 (Sun) / SJ (Wed)

Slow/Gentle Flow Yoga 45 min (Proudly offered by our sister business AWF) 

This watch and follow yoga sesh will move you through a gentle Vinyasa flow for the first half and then have you slithering down to be cradled by gentle yin / restorative shapes for the rest of the sesh. 
There’s no dolphin love cries back lashing this class. Instead, your ears will be greeted by a bloody good curated, horror themed soundtrack. 

You will need: Spotify (playlist link provided), a yoga mat/large towel or a pull up rug, some yoga blocks and/ or cushions. 

Wear comfy gear to allow movement, wear socks or go barefoot. (The Demoness recommends bare tootsies).

Maybe have an extra layer or blanket handy just in case you get chilled to the bone. 

Trainer: Sarah Jade (SJ).

Adult themes, strictly grown up vibes required.

SWEATY + STRONG 30 MIN 

You're invited to an express watch + follow workout!

Expect a simple mix of both cardio + strength exercises designed to keep your heart rate up! 

Low and high impact options always available to suit all levels.

Expect a combination of standing and floor work.

You will need: A sweat towel, drink bottle and comfy workout clothes.

Trainer: AWF Head Trainer Sabina

STRONG + STEADY 30 MIN

A class for those bodies love to move but need to take it slower, with more control.

There’ll be a focus on core, strength + flexibility exercises and the chance to add weights if you've got them and wanna load up (optional).

There’s no (on the) belly work, no seated folds, a liiiittle bit of back work and a bunch of standing work.

We issue an alt playlist for you to rock steady during the class.

As a dedicated movement person Sab also manages chronic flare ups and a heap of associated issues.

Head Coach aims to make movement accessible to all and she lurrrrrvves to offer options to make it so.

When you book in give us a heads up if you need modifications, or any special requests.

Tapping out and resting during ANY part of the class is perfectly normal and A-OK!

You will need: A chair for if you need to sit, or a wall to lean on. Cushion/s to chock up tender limbs/joints and blocks nearby just in case.

Trainer: AWF Head Trainer Sabina

LIFT HEAVY 45 min (Proudly offered by our sister business AWF)

If you’re a fan of our Strong Bonez and PINK LIFT classes, you'll love LIFT HEAVY!A new sesh designed for you to really step it up. This is a class built around FUN, lift in’ and sweatin'.The General will join you in a watch and follow style, motivating you to load up as you workout. This is definitely NOT a scored liftin' sesh or part of a weird, cultish competition. This boutique class aims to take your strength and power up a notch through working with heavier weights.

You will need: If you have a variety of hand weights, resistance bands or kettle bells we recommend bringing them along. In time you should progress and will need heavier weights, which you can nab from the local shops or second hand. 

Letting us know of injuries prior and wearing sneakers is a must.  

Trainer: Nat "The General"

STRONG BONEZ 1 HR (Proudly offered by our sister business AWF)

By working to increase our strength, our tendons, ligaments and bones are given the support they need. If ya lookin’ to get strong, then this LOW IMPACT workout is for you. Don’t let injuries or ailments put ya off, we’ve got options for your bonez too!

Strong Bonez will help you create a foundation of strength by using resistance, weighted and varied body weight exercises that will make you feel stronger than ever before. NOICE!

Dumbbells aren’t required, BUT bring ‘em along if ya got ‘em, or even an extra drink bottle filled with water to use as a weight. Resistance bands aren’t essential either, but we won’t say no if ya have one of those too. The workout can also be done without equipment—so don’t stress if ya don’t have these items.

You will need: Chuck on ya comfies ’n’ joggers—you’ll need to be able to move freely! Also grab a water bottle and a large towel (or a yoga mat if you have one). 

Trainer: Nat "The General"

Adult themes, strictly grown up vibes required.

CALISTHENIX 30 MIN (Proudly offered by our sister business AWF)

Calisthenix been around for ages!

The Greeks coined the term yonks ago, the words kallos, which means 'beauty' and sthénos, meaning ‘strength’.

Master Trainer April will be sharing her love of CALISTHENIX all the way from Portland, Oregon, U.S.A.

April will take you on a watch-and-follow style session that is low impact and suitable for most levels and skill sets.

You will be encouraged to work within your means and notice improvements with ongoing training. 

CALISTHENIX uses the entire body rather than emphasising certain muscles over others.  

Enjoy a session that is gentle on your joints and connective tissue with authentic and natural body movements. 

This session will also help develop coordination, speed, power, agility AND those fine motor skills for a bit of brain training.

Suitable for: Most levels

You will need: Comfortable clothing so you are free to move, towel or mat and drink bottle.

Trainer: April 

VINYASA YOGA 1 HR (Proudly offered by our sister business AWF)

This ONLINE sesh taught LIVE, will involve varied low to moderate intensity. With a noice balance of energetic vinyasa sequences, dynamic hatha poses, restorative moves and meditative practices.

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

You will need: If you have yoga mat, large towel or a pull up a rug, nab a cushion (or a yoga block you have one).

Wear 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: Sarah Jade (SJ)

Adult themes, strictly grown up vibes required.

SWEAT STORM 30 MIN (Proudly offered by our sister business AWF)

Outlook: Sweaty, chance of a self-induced shower.

No need to check your weather app, we've got a sweaty storm front approaching.

This full body workout is for those that wanna get strong! No equipment necessary and we’ve scheduled a no immediate danger alert for vulnerable spots like shoulders, wrists, knees, hips and ankles. Let us know whateverrr is feeling a tad dodgy prior to class and we'll sort you out. We promise not to send you into a cyclonic spin; no jumping or running but there may be some pulsing and slight bouncing. Pretty much 30 mins of stuff that will turn you into a hot mess.

f you wanna take it easy and go at your own pace, that is completely ok!

Plus sweating is not always a sign of a strong front as you'll notice your progression in choice of moves and improvement in technique.

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

Wear comfortable clothing to allow movement.

Runners, socks or bare feet and extra layers if cold.
For women aged 18+ with adult themes.

Trainer: AWF Head Trainer Sabina