Training Mate

The Workout

Our HIIT classes are a unique 45-minute circuit of high-intensity interval training that combines cardio and resistance exercises to burn up to 1,000 calories per class. Sounds hard, right? Well, it is. But no worries, with your mates by your side, you’ll enjoy every minute. Point is, when you train hard, we bring the fun. When you’re happy, we’re happy. And when everyone’s having a good time, you’ll feel like part of a family – one that you’ll actually want to visit every day.

CLASSES

Upper Body

Bondi Burn

45 mins

Get beach ready with our signature upper-body class. Bondi Burn combines upper body strengthening exercises with cardiovascular exercises to tighten and tone your arms, chest, back & shoulders. Word on the street is that bis get the guys & curls get the girls! You won’t want to miss this workout!
Legs & Butt

Thunder Down Under

45 mins

Come take a trip to Down Under to strengthen and tone your legs & butt! Our signature lower body class combines functional strength training exercises with bursts of cardio to tone your legs and booty while burning major calories! Beware...people might mistake you for a baker because you’ll have the hottest buns in town!
Full Body

Mighty Mate

50 mins

This is our hardest and longest class with potential to burn up to 1,000 calories in a single session! In this format, we rotate through 9 full-body exercises in a traditional circuit format focusing on the entire body. Through a combination of functional upper and lower body strength training exercises and some heavy cardio we’ll get those heart rates up and that blood pumping. This is a great class to add to your routine if you want to step up the intensity or can only make it once or twice a week.
Bum & Abs

Melbum

45 mins

Glutes and abs… Could it get any better? This 45 minute class focuses on shaping and strengthening the peach emoji and tightening up the midsection. A strong core makes a strong body and this workout will have you trim, taught and terrific in no time!
Full Body

Sydney Circuit

45 mins

This is our signature full body class. In this format, we rotate through upper body, lower body, cardio and ab stations to cover all the major muscle groups in just 45 minutes. You can expect a range of exercises from box jumps to rowing to med ball slams (especially good if you’ve had a bad day at work!) with a quick round of abs to finish off the session. This is a great class to try out if you’re a first timer.

You can do anything for 45 seconds

Training Mate is perfect for all fitness levels! Our high intensity exercises are broken down into 45 second intervals with a 15 second break in between meaning you’re never doing one exercise for too long. We encourage everyone to go at their own pace so you can either go super hard or take it easy if you need to.

PUSH YOURSELF AS MUCH AS YOU CAN DURING EACH 45 SECOND INTERVAL.

VIEW CLASSES
  • No class is the same so you’ll encounter a variety of exercises and equipment such as kettlebells, dumbbells, suspension bands, bikes, rowers and even kangaroo jumps!
  • Improve your speed, power and endurance.
  • Tone and strengthen your core.
  • Each class ends with a dedicated abs segment.
  • Everything combines into a fun, fast and fabulous workout that will transform your life.