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Timetable 2023

Check out our weekly schedule...

Our CLASSES

Yoga

BIKRAM

HOT YOGA is a hatha yoga practice following a classic Bikram sequence of 26 postures and 2 breathing exercises. The class is performed in a room intentionally heated to about 40 degrees which aids with flexibility and detoxification of all the systems.

VINYASA FLOW

Vinyasa yoga is a practice which combines strength, balance and flexibility. Breath is united with movement from one pose to the next. Vinyasa classes are different every time but will incorporate a flowing sequence, standing, seated and laying postures.

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You can move through the flow, and enter the postures at whatever level works best for you. There will always be something you can do, and something you can work on for next time. That’s the beauty of yoga. At Southern Hot Yoga we heat the room to a lovely 26 degrees, enabling you build your core temp and increase your range of movement faster and with more confidence…its also lovely when its cold outside 🙂

GROUP TRAINING

MUAY THAI KICKBOXING

Muay Thai and Kickboxing, also known as Thai Kickboxing, is the national Martial Art of Thailand. It is an easy to learn, technique and fitness-based martial art. It is also extremely effective for self-defence.

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Every session is high energy and students learn the techniques and principles of Muay Thai and Kickboxing, as well as a Self Defence component including practical techniques for street style real life simulations. Our Muay Thai classes are great for cross training for all sports. Classes are fully graded and follow a structured curriculum. Students are required to attend a minimum of 2 days a week. Grading is not compulsory, though encouraged, as some students choose to follow a competitive path into Amatuer or Professional Muay Thai or Kickboxing competition. Students are provided with opportunities to visit and train in Thailand on an annual basis. The adult Muay Thai class, coupled with the Fitness Muay Thai class is the perfect combination to take your skills and fitness to the next level.

FITNESS MUAY THAI

Our Fitness Muay Thai classes deliver fitness training like you've never experienced before and is the perfect strength and conditioning Muay Thai workout. This class is an ideal addition to the adult Muay Thai technique class.

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If you’re looking to take your Muay Thai to the next level physically, this will have you looking like a ripped, strong Muay Thai warrior, with skills to boot!! Suitable for beginners and advanced levels. Fitness Muay Thai classes are $24.95/ week. Each week you will: • Burn a lot of calories in a short amount of time • Discover muscles you haven’t seen and felt in years • Smash out some heavy bag and pad work • Lose stacks of fat by burning mega calories • Increase your cardio fitness • Develop your kickboxing technique • Reduce stress • Boost confidence levels • Improve coordination • Build core strength.

FITNESS KICKBOXING

Our fitness classes deliver fitness training like you've never experienced before. If you've been pounding on the treadmill for several weeks and need a break from your usual cardio routine, fitness kickboxing is the perfect cross-training workout.

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You can add weight by putting on a pair of lightweight boxing gloves for extra resistance or holding light hand weights. Just one or two routines a week can help you break out of a fitness rut, fast. Each week you will: • Burn a lot of calories in a short amount of time • Discover muscles you haven’t seen and felt in years • Feel great and have fun • Lose stacks of fat by burning mega calories • Flatten your stomach • Increase your cardio fitness • Learn basic kickboxing technique • Reduce stress • Boost confidence levels • Improve coordination • Build core strength.

BOXING

Whether your goal is to get fit, learn some self-defence, or you have a desire to fight in the ring as an amateur boxer, we have a class and program to suit. We cater for all age groups, and as an all-inclusive boxing gym, pride ourselves on having over 25% female membership.

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Our classes are mixed gender, and everyone here is treated as an equal.

ZONE 7

This new exercise program now has you covered to exercise at a time convenient to you. This fitness concept is suitable for all body and fitness types and is flexible with its start times. We encourage you to come and check out why ZONE 7 is MORE than just a normal H.I.I.T. (High Intensity Interval Training) class.

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Our programs are structured so our members don’t get bored with the same workouts. They increase skill development and provide a total body workout. We have personal and group challenges that will keep you moving, motivated and progressing further towards your health and fitness goals. There is the option to use a ‘My Zone’ heart rate monitor which has been proven to keep you motivated, push you harder and also allows you to take part in our MEMBERS CHALLENGES. Best of all ZONE 7 session times are flexible. We have created flexible time slots so you can come train at a time convenient to you. It’s that simple. There’s always an instructor onsite that can teach and guide you through any of the movements. They can also modify any movement if necessary to support any rehabilitation and recovery programs. We encourage you to come and try ZONE 7 to see how we can assist you in reaching your health and fitness goals. It ticks all the boxes: • Quick and super effective workouts • Flexible session times • Constantly varied workouts • Qualified instructors to help you reach your goals • Group and personal challenges • Modified workouts to suit your individual needs if required.

WOMENS SELF DEFENCE

This is a fun, non-intimidating self-defence workshop for women only. The goal? To teach our most practical and effective techniques and to empower women of all ages, no matter what their fighting experience or fitness level.

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During each class we raise awareness about potential dangers, as well as give participants the necessary tools to safely counter common types of street attacks that are typically targeted at women. Basically, we teach you how to keep safe.

MARTIAL ARTS LEADERSHIP

The Leadership program has been designed to teach children (and adults) the leadership skills required to work as a team, make friends, and be a confident, positive person.

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The class nurtures students so that they are able to become effective instructors and great leaders. They learn the importance of understanding technique, teaching skills to their peers, speaking in public, and always putting 100% effort into whatever it is they are doing.

KIDS PROGRAM

JUNIOR KICK-DEFENCE

Junior Kick-Defence is the next step up from our Little Ninja's program. It is a modern, upbeat and challenging self defence course specifically targeting children between 8-15 years old.

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This exciting modern mix of kickboxing (Muay Thai), karate, jujitsu and jo-jitsu is designed to offer fun, focused and dynamic training in life skills, fitness and self defence. Sparring & competition is available as your child moves into the advanced Junior Kick Defence group, though it is not compulsory. All children will receive digital access to a training manual and home training plan upon registration. This manual breaks down the curriculum so it can be followed and practiced easily. Our classes include fun physical activities, focused technique work, anti-bullying strategies, strength & conditioning, pad work, bag work, practical weapons and teamwork.

LITTLE NINJAS

Little Ninjas is a program designed specifically for 4-7 year olds. Your child will learn 8 primary life skills vital to success in school, relationships and life: focus, teamwork, self-control, memory, balance, discipline, fitness & coordination.

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The Little Ninjas program will keep your child physically fit as well as encourage the benefits of good behaviour, teamwork, and being their best at home, at school and social situations.

TEEN MIXED MARTIAL ARTS

Designed to suit teens who are looking to push themselves to a higher level, this class prepares students to step up into the adult Muay Thai Kickboxing class at around 16 years of age.

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Here they will engage in age appropriate strength and conditioning activities, as well as learn the Japanese Jo (short staff), more advanced Brazilian Ju-jitsu, stand up Jiu-Jitsu and dynamic kickboxing techniques. Light sparring is an option however NOT required until adult level. Our focus is pure self defense and by black belt every student will be able to defend themselves from most life threatening situations.