TIMETABLES & DESCRIPTIONS

If you are new to Hi Reps Fitness please start with our FIT4ALL sessions.

Fit4Life Strength & Conditioning program is a barbell based class, if you’re not interested in barbell movements e.g – squat, deadlift, bench, snatch and clean & jerk please DO NOT book into this class. Fit4All will be better suited for you.

Dropdown for descriptions

FIT4LIFE CLASSES

is our Strength & Conditioning program which incorporates powerlifting movements (Back Squat, Bench Press and Deadlift) with Olympic lifting movements (Snatch & Clean & Jerk) with other accessory movements finishing each session with a conditioning phase.

Oly Barbell Lifting – Hi Reps Fitness Barbell Club is a registered NSW Weightlifting affiliate, and we have designed a program to help you improve your lifting technique and performance. You will learn from the Australian Weightlifting Federation (AWF) Level 2 accredited and NSW State referee Coach Mark Dugandzich to become a fitter, stronger and more effective athlete. 

  • We will teach you how to lift in line with the Hi Reps Fitness teaching Method and how you can use the exercises to improve your lifting performance
  • Learn about the key technical components to improve your overall lifting
  • Receive feedback on your lifts using our technical Model
  • Receive advice, hints and tips 
  • Improve your totals in the chosen lift

Unknown & Unknowable –

From Fridays 5:15pm Fit4Life, 6:15pm Fit4All 

The idea is that a well-rounded, constantly varied program will prepare our members to perform (at the very least) moderately well at any task that was presented in front of them. 

This program will run on Friday Evening from 5:15 pm, and the program will be generated randomly hence the name UNKNOWN AND UNKNOWABLE. We will have a fun competition against fellow members to bring the best out of each individual. 

This class is excellent for mental health, anxiety and stress life throws at us daily, so come and have a laugh and a few Friday beverages after the workout. 

This class ticks all the boxes and puts a circle around each week as we build strength by lifting others through comradery. 

Heck, you can just rock up for the BEVs at the end, also an option and watch your fellow coaches suffer!!!

FIT4ALL CLASSES

These sessions are designed to push you to your limits, rotating through exercises focused on different muscle groups each day. A focus on strengthening your body using bodyweight movements as well as incorporating dumbbells, kettlebells etc. Our Fit4All program is for Beginners to Advance.

Each week these classes will alternate from week to week. Meaning if HIIT takes place on Monday of the 1st week, it will be on Friday of the following week. Tuesday class will move to Monday of the 2nd week. This provides a variety of classes each day/week.

HIIT – High-Intensity Interval Training in a variety of different time constraints, the ultimate fat burner session. This session will include sets on the machines, Assault bike, Rowers, Ski Erg, using Kettlebells, Dumbbells, bodyweight exercises, plus a range of core-specific exercises. 

Be prepared to work HARD!!!

Upper Body Blast – The purpose of the upper body Blast session is designed for targeting hypertrophy and strength in your chest, back, shoulders, and arms.

Lower Body Blowout – The intention of the Lower Body Blowout session is designed for targeting hypertrophy and strength in the quadriceps, glutes, hamstrings, and calves.

Core Blitz – The objective of the Core Blitz session is designed for targeting core strength and definition around the midsection

Functional Human Movement – The aim of the Functional Human Movement session is designed for targeting all muscle groups leaving you pumped and burning fat for days on end.

DIY – The ambition of the DIY session is designed for our busy Hi Reps members that may struggle to make the earlier sessions we offer throughout the day. Rather than us allocating one of our signature classes for this time slot Hi Reps members will have the opportunity to discuss goal with our friendly staff and from there we will provide you with a session to complete from our Fit4All or Fit4Life sessions that run on that day, or you may want to focus on a specific goal for that hour under the watchful eye of Staff in our super gym. This class will be available on Mondays and Wednesdays at 7:15pm

Unknown & Unknowable –

From Fridays 5:15pm Fit4Life, 6:15pm Fit4All 

The idea is that a well-rounded, constantly varied program will prepare our members to perform (at the very least) moderately well at any task that was presented in front of them. 

This program will run on Friday Evening from 5:15 pm, and the program will be generated randomly hence the name UNKNOWN AND UNKNOWABLE. We will have a fun competition against fellow members to bring the best out of each individual. 

This class is excellent for mental health, anxiety and stress life throws at us daily, so come and have a laugh and a few Friday beverages after the workout. 

This class ticks all the boxes and puts a circle around each week as we build strength by lifting others through comradery. 

Heck, you can just rock up for the BEVs at the end, also an option and watch your fellow coaches suffer!!!

Aerobic Conditioning Saturdays – is a 30-40 minute conditioning/fitness based class. Light to moderate weights at high intensity and set workload to get through. Running, Assault Bikes, Rowers, Ski Ergs, Kettlebell and Dumbbell Movements, Bodyweight push-ups and pull-ups, and incorporating plyometric Box Jumps, Broad jumps, etc. The session will begin with a 10 minute Dynamic, movement-based warm-up, and then the session will be outlined. Finishing with a 10 Minute static mobility recovery component to set you on your way.

KIDS FITNESS CLUB

Our Kids/Teens Fitness Club focuses on introducing children (age 8yrs – 15yrs) to different exercises, drills, team interaction, and fun activities. Children have an opportunity to learn good movement through sport/exercise. Most importantly, our students love these classes and have a blast every single time!

ATHLETES

These are specific classes for our Athlete/Rugby program.

MUMS & BUBS

Begins Tuesday 22nd June 

Our classes focus on gently getting you back into movement, to exercise every part of your body with a combination of bodyweight & light weights (you can use your baby). All in a controlled environment with a Mum trainer (Stef) who will be joining in the class while also taking you through your session.

Our class sizes are limited to eight Mums, so we have room to let the little ones roam (if mobile).

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