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Today’s Workout

Strength: Week 1
Back Squat (6)
OH Strict Press (5)
4 Sets:
12 T Raise
12 KB Deadlift
12 Hollow Rock

Small Group Training with a Personal Trainer

Fitness HIIT: Fitness / endurance – 45 minutes of high intensity cardio training including: agility ladder, dumbbell, dead ball and kettlebell work combined with fitness machines: rower, echo bike, ski-erg and body weight movements. A good class for beginners of all fitness and strength levels.

Cardio Club – 30 minutes. Rower, Echo Bike, Ski Erg, Skipping, Burpees and Running interval training to improve your fitness FAST!

Body Weight Essentials: 45 minutes of body weight technique designed to improve your range of motion, increase body awareness and control. Body flow and core movements. Perfect for beginners and a great combination with Gymnastics class.

Strength: 45 minutes of Strength Conditioning. This Class has a strength focus, each month will focus on improving a heavy compound lift (i.e. deadlift, squat, bench, overhead press etc) finishing off with accessory strength exercises. A good class for all fitness levels and for individuals wanting to improve their strength and muscle tone.

Weight Lifting: Premium PT is an official Weight Lifting Club in SA. Learn technique for Snatch, Clean & Jerk and Pulls. Increase squat strength. Monthly SAWLA competitions for competitive athletes, or improve technique for Crossfit.

Gymnastics: 45 minutes divided in to core / abdominal training and gymnastic skill based movements. This class aims to improve co-ordination and full body strength using your own body weight with movements such as pull ups, ring dips, handstands, toes to bar, double under/ box jump and muscle up progression.

Metcon: 45 minutes starting with a Weight Lifting Complex (alternating weeks of Snatch / Clean & Jerk) followed by a metabolic conditioning workout. For example, for time, as many reps as possible or every minute on the minute etc This class caters to all level of strength and fitness but can be challenging in terms of skill based movements. If you like to be competitive this class is for you!