OZFIT Timetable.png

Get your downloadable copy here. 

SESSION LOCATIONS

All sessions are held at our OZ FIT Facility on Smith Street , Apart from our Outdoor Bootcamps which are held at the Capalaba Junior Rugby League Club Fields - Banfield Lane Capalaba (behind Capalaba Tavern).

We do ask that you please arrive 5-10mins prior to all sessions so we can get you set up and settled ready to begin the session on time to make the most of our sessions. Thankyou :)


OPEN GYM SESSION

Throughout the week there will be designated time slots called ‘open gym sessions’ In this time, you get full access to the group session room and can work on whatever you want. This is your time! There will be an OZFIT trainer supervising within this time. 

These designated time slots are the ONLY time you will be able to access the group session room for your own training throughout the week. 

REMEMBER: this next facility is not a 24hr gym 

1. Each week there will be strength training sessions written up for you to complete (upper body sessions / lower body sessions / full body sessions)

2. At reception, there will be functional / conditioning workouts for you to complete. These sessions can be timed / recorded and filed away under your ‘personal members folder’ for your future reference. These sessions are perfect for testing how far your fitness and conditioning has come every 12 weeks / 6 months / 1 year.

3. OR you can use this time to create your own workouts.

There will be weekly strength training sessions written. Dozens of functional training sessions and dozens of conditioning training sessions for you to choose from ALL different from each other, these sessions are a perfect way to mix up your training routine. Remember it’s session written by us, but you get the option to choose your favourites to do.

Examples of what you can use the OPEN GYM SESSIONS for:

- If you missed your favourite session because of work you can replicate the workout in this session.

- If you want to target a specific muscle group or want to train your favourite muscle group in a session.

- If you want the opportunity to work on a particular exercise and its technique OR want to build strength in a particular exercise / movement.

- If you want to work on your flexibility & mobility, you can stretch and roll your tight muscles.
If you just want to hang out and chat before your next session - BE WARNED THOUGH you will get in trouble by a trainer if you distract someone else from their training 

Trainers Tip: The ‘open gym’ times are the perfect time to tee up a session with you and your ‘training bestie’ as its proven that having a gym partner greatly increases the overall success of clients over a long period of time.

There will be a coffee bar available & free to all OZFIT club members during in the ‘OPEN GYM SESSION TIMES ONLY’

PUNCH

The PUNCH sessions are a NEW REVAMPED fusion of boxing combinations and pad hit outs, designed to give the whole body a complete workout. This session is perfect for weight loss and muscle toning. This type of session incorporates a more enjoyable way to get fit. We cater for all fitness levels, shapes and sizes and no previous training in boxing is required. 

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

12 ROUNDS

This new boxing session is best described as a fusion of BOXING / HIIT / CIRCUIT style of session. You will be working with a partner for 12 rounds doing a mixture of boxing combinations with focus pads, bag work, skipping, functional and conditioning exercises. This session is perfect for people who are wanting to experience a new style of boxing. 

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club


BOOTCAMP

Our boot camp sessions are based around a combination of cardio, strength and conditioning exercises. The training sessions are different each session so you never know what you’re in for. We cater for all fitness levels, shapes and sizes. These sessions are designed for those wanting to increase their fitness levels as well as work on their strength and muscle tone.

There are 2 types of boot camp sessions ‘OUT DOOR BOOTCAMP’ and ‘IN DOOR BOOTCAMP’

  • OUT DOOR BOOTCAMPS – utilize the large grassy fields in the Redlands. We have a trailer kitted out with over 3 tonne of equipment ranging from plates, bars, sleds, spin bikes, tyres and much more.

Session Run-Time: 60min 
Location: Capalaba Junior Rugby League Fields, Banfield Lane Capalaba 4157

  • IN DOOR BOOTCAMPS – utilize the new OZ FIT group session room and equipment, there will be slightly less distance running in these sessions but don’t let this fool you as you will still experience a session that works the cardiovascular system as much as the strength and conditioning. 

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

VO2 CORE FUSION

Want to strengthen your core? Work on your fitness & muscle tone? Then this class is for you. The session is broken down into 2 parts.

The 1st part you will be focusing on ‘core’ activation exercises. In this time, you will be taught how to active your core through a series of timed abdominal exercises / sets / rounds that you all do at the same time. 

The 2nd part of the session is circuit based. In this time, you will be training your arms / legs / abs through the use of TRX suspension straps, weighted equipment and body weight functional exercises. This class will produce the highest level of core strength / abdominal conditioning out of any class we run.

TRAINERS TIP: This session is perfect for anyone with a weak core or wanting to increase their core strength. It is so important now days to make sure we all have a basic core strength to prevent injuries occurring in the workplace and everyday life. 

Studies show that improving your core strength can eliminate minor lower back pain associated with sedentary work conditions or lifestyle. 

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

H.I.I.T

This class is the ULTIMATE HIGH INTENSITY class designed to get the heart pumping and the body working. Anyone who is determined to get those results and aren’t afraid of working hard will love this class. Right for the start your heart rate will rise and your entire body will get a workout. Saying all this, HIIT is not a flogging/vomit class, our experienced trainers will tastefully create sessions that differ each week but at the same time push you to your limits without feeling like you’re just being ‘flogged’ This is a more advanced class but anyone who want results with training and has a strong mind-set will be suited to this style of session.

NOTE: We SOMETIMES can cater this class if you’re carrying an injury but you must inform the trainers about your specific injury first. Keep in mind if you do have an injury you will be given alternative exercises that work around your injuries.

TRAINERS TIP: This session is designed to condition your body before attempting the ‘SPARTAN 300’ class. We recommend you attend at least 10- 20 of the HIIT session before even contemplating the ‘SPARTAN 300’

Intensity Level: ONE
Session Run-Time: 60min 
Location: OZ FIT Personal Training Club


R.I.P. 60

This session is designed to work the whole body by combining a mixture of functional exercises, weighted and body weighted exercises. The session structure is unique by incorporating 2 x 60sec rounds of exercises done back to back with a recovery set at the end of each round. Depending on the session that day you can do anywhere between 1-3 rounds before moving on. This style of session is an efficient way of targeting the whole body in a short period of time. 

NOTE: We SOMETIMES can cater this class if you’re carrying an injury but you must inform the trainers about your specific injury first. Keep in mind if you do have an injury you will be given alternative exercises that work around your injuries.

TRAINERS TIP: This session is designed to condition your body before attempting the ‘SPARTAN 300’ class. We recommend you attend at least 10- 20 of the R.I.P. 60 session before even contemplating the ‘SPARTAN 300’

Intensity Level: TWO
Session Run-Time: 60min 
Location: OZ FIT Personal Training Club


SPARTAN 300

Scared? You should be! This is our most advanced class we offer! Each Round is different and incorporates only high intensity / functional / compound exercises. The rounds are ‘300’ seconds long (5min) with a minute recovery. The session will be designed that its almost impossible to complete! The session style is a last spartan standing approach to training where you have to try and last a maximum of 10 rounds OR unless you ‘tap out’ early. There is a certain pace you must complete each round if you stop/pause within the round you will get disqualified. Like I said this session isn’t for the faint hearted, its solely designed to challenge and push the fittest or crazy amongst us…the Spartans!!

NOTE: We do not recommend this session to anyone with an existing injury. The entire session structure is made up of high impact advanced exercises. It’s our only class where we cannot accommodate clients with injuries. If you have an old injury or a slight niggle please inform the trainers about this first. 

TRAINERS TIP: If this class both scares and intrigues you at the same time. There will be a spectator’s section for this class. This is what we recommend you do before actually doing it. 
UTILIZE the open gym times to practice / train / condition your body to this unique style of session

Intensity Level: THREE
Session Run-Time: 60min ONCE A MONTH (last Monday of each month)
Location: OZ FIT Personal Training Club

BOOTY

This class is all about activating and building those highly desired glutes muscles in a fast moving structured session, using only booty bands and your bodyweight. It’s a great way to tone, tighten, lift and shape your bum if you don’t know how, with the guidance of our highly qualified instructors. Get great results as the trainer controls the intensity and pace of the class. These sessions are great for people who find themselves getting complacent at training. 

TRAINERS TIP: If you want to target the booty and loved this session we recommend you try the ALPHA class as it targets the same muscle groups but in this session, you will be using weights. 

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

ALPHA

The ALPHA class is a lower body strength & conditioning session, that combines weights & booty bands into a self-paced class that strengthens, tightens and tones your thighs and bums. You also train the abs and core in this class making this class a females best friend. The ALPHA session is a UNISEX class. 

TRAINERS TIP: If you want to target the booty and loved this session we recommend you try the BOOTY class as it targets the same muscle groups but the trainer controls the intensity and pace of this class.

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

BODY PUMP

This weight only session (no cardio) is designed to train, condition, strengthen and tone all the muscles on your body like the arms, chest, shoulder, back, bum, thighs and calves. It’s perfect for anyone who lacks motivation, commitment towards weight training. Its also perfect if you lack knowledge or know how on the ways to structure an effective full body workout. Learn new exercises as well as correct form and technique with each exercise. Ladies this a toning, strengthing and conditioning class so don’t worry about getting over the top big bulky muscles. Again, a great session for anyone who just wants the hard work of thinking up an effective session that differs each week. You will also at the end of each session stretch out all the worked muscles at the end something that is completely undervalued and helps keep you injury free.

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

REP MAX

Want to get stronger? Build Muscle Tone? Then this class is for you. The session is broken down into 2 parts. This is a weight only session, so no cardio.

The first 20min part is with a partner / spotter. In this time, you will be encouraged to lift ‘heavy single sets’ and aim to increase your strength while your partner spots you. After each single set you change the weights for your partners turn. 
The last 40min of the session is working individually and at your own pace. In this time you will be getting the most out each muscle group with lower weight / higher rep strength and conditioning exercises. This class will produce the highest level of strength / muscle tone / muscle conditioning out of any class we run.

NOTE: There are plenty of friendly faces at the sessions so don’t worry if you don’t bring a friend for this class. Everyone will be needing a spotter / partner.

Session Run-Time: 60min 
Location: OZ FIT Personal Training Club

SOUL STRETCHING

If flexibility and joint mobility are both something to you need to do this is the best session we run that focuses on this. Injuries and muscle twinges mainly occur because of tight muscles. Let’s face it, unless we are forced to reminded to we never do it, let alone properly. In this class, you will run through an effective full body stretching routine that also incorporates foam rollers…yes rollers! This is a flexibility / mobility class ONLY so no exercises.

TRAINERS TIP: If you get frustrated with niggling injures at training or have tight muscles because of training make sure you make this session each week. WE HIGHLY RECOMMEND THIS CLASS TO ALL OUR CLIENTS.

NOTE: Some advanced movements can be affected by your mobility & flexibility if you struggle learning a particular exercises form, technique and range of motion (ROM) chances are it’s a lack of joint mobility and/or muscle flexibility.

Session Run-Time: 60min
Location: OZ FIT Personal Training Club