SESSIONDESCRIPTIONS

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

ROLL + RELEASE 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 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: Head Trainer Authentic Women 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: Head Trainer Authentic Women 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: Head Trainer Authentic Women 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: 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

 

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 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: Head Trainer Authentic Women 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 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

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.

PiNK (Shadow) BOXiNG - Beginner Level  45 min

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

Punch with a bunch of like minded legends… tune in and teach the fresh air who’s boss - all while practising physical distancing. With AWF in your corner, you'll learn how to roll with the punches and still come out swinging. 

Limited places available, so don't be beaten to the punch!
PiNK (Shadow) BOXiNG is a workout we've introduced. Where you get to punch with an imaginary component. (No partner work and no equipment required).
Like regular boxing, PiNK (Shadow) BOXiNG can also help with confidence! It requires you to train your mind and ya bod. You won't just be throwin' rando fresh-air-punches, you'll get to do other stuff… like practice footwork! The Trainer will direct your combos and drills; this requires some concentration and coordination - increasing your focus, will invariably help you in other areas of you life too! Oh, bonus!
Suitable for: Beginner level boxers, Women brand new to the world of boxing or just get back to the basics with a killer workout. Nobody is ever too experienced for our FUNdamentals sessions. They are designed to refine and grow your skills.
The entire workout is LOW IMPACT, with options available most for injuries and aliments.
Stress Relief - What! Yes ploise! Most of us have to power through these days that are filled with frustration and angst at the moment. Chuckin' some combos can help release all of that bottled up stuff, allowing you to carry on feeling a tad more relaxed and positive.
Stronger! Um, yep. Expect a total body workout. Since PiNK (Shadow) BOXiNG does NOT involve hitting a partner/ pads, you'll be callin' on ya legs, back and core muscles more to better control the force and to catch ya balance... Oh and we'll include a core workout too - yippy!
You will need: Wear something comfortable that allows movement and sneakers (if you’re on carpet you may like to try bare feet - no socks only). You’ll need a water bottle and a large towel (or a yoga mat if you have one).
Trainer: AWF Head Coach Sabina Rules

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

 

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 Bends

SCULPTALLICA  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 Rules

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

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

MMA FIGHT CLUB (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

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