Outdoor - Tarryn Lucas Fitness -Effective Nov 2019 - Classes Subject to Change
Highlighted sessions are held indoors at our new indoor venue known as BASE - Shops 7-9/ 49 Market St, Merimbula. Above Rockmans. We also use this indoor venue for the other sessions listed below in black when the weather is not on our side and we need to go indoors (windy, rainy etc)
Indoor Group Fitness Circuit***
BASE FLOOR OPEN 7-8am
BASE FLOOR OPEN 6-7am
7.15-8am Boxing Circuit***
BASE FLOOR OPEN 7-8am
BASE FLOOR OPEN 415-5PM
4.20-5.05pm Girl Fit 12+yrs
BASE FLOOR OPEN 830AM-9.15AM
11.30-12.15pm Cardio Tennis
BASE FLOOR OPEN 245-4.30PM
8.20am- 9.05am Older Active Adults
4.15-4.45pm Kids Fit-5-12yrs
BASE FLOOR OPEN 415PM-5PM
TLF Barbell PUMP
Stretch + Strengthen***
5.15pm - 5.50pm***
Mens Boxing Block
5.15pm - 6pm***
Cycle + Circuit
5.15-5.45pm Step HIIT
6.00-6.45pm Boxing and Core
Create + Tone Circuit***
Penalty HIIT Square***
BASE FLOOR OPEN 5-6pm
TLF Trainers are here to support, motivate and encourage you! Grab some friends, sign up and we can assure you that you wont be disappointed. A FREE class is offered for some sessions- contact us today to see if the session your interested in is eligible. Please note - you must live permanently in our area within 30km for this to occur.
Please bring towel and water. A $15 casual rate applies or if attending each week regularly, there are Direct Debit options available or session packs to cater for everyone. During Holiday periods, our timetable can be extended with more sessions including pop up yoga and children's fitness.
BASE FLOOR OPEN
Meta sessions are a high-intensity workout including a series of body-weight and weighted exercises with interval style training, designed to keep your body burning calories long after your training session is complete. Suitable for beginners through to advanced.
Metafit is a 30 minute bodyweight workout that combines old school bodyweight exercises – think squats, push-ups, planks, burpees and variations of all – in a high intensity interval training (HIIT) format. No choreography, no fancy dance moves, no keeping in time with music or the instructor – just functional whole body exercises done for short bursts, short rest, at high intensity.
Metapwr is a 30-minute, metabolic resistance workout, combining bodyweight and weighted compound exercises with little rest to maximize calorie burn and increase the metabolic rate during and after the workout.
A new, cutting-edge, exercise science led workout to challenge your entire BODY, using the core meta fit principles.
A fast paced, low impact session that lasts 30 minutes. All you need is your body and this high-intensity interval-training (HIIT) plan to blast fat and develop muscle tone from head to toe.
BODS WITH BUBS
Mums/ Bubs + Tots
You can bring your baby along and we will incorporate your bub and the pram into a great workout for you, while you know your baby is safe, happy and right near you.. Best of all it's Outdoors- Here at TLF we believe we all spend far too much time indoors.
These sessions are a great opportunity to spend some time with other mums outdoors while feeling comfortable to work out with lots of mums in the same position as you, while most importantly nurturing you post baby body and getting it back to its best form!
Each session is always different and varied but you can expect to do anything from:
The most important thing to remember is that you are always able to see your baby and if you need to settle your bub you can do so in a comfortable environment. You can lay on the mat you are working out on with your bub or sometimes they would prefer to be in your arms so we can give you an option to workout while holding your baby.
- Cardio Workouts: To help you improve your fitness and burn fat
- Strength / Weights Sessions: To help build lean muscle to shape your muscles and help with fat burning
- Interval Sessions: A fantastic way to improve your cardiovascular fitness
- Resistance band work: We use resistance to create tone and shape with your muscles
- Core training: We show mums how to rebuild their bodies from the inside out
Remember, if you or your baby is having a bad day it doesn’t matter because every mum has been in the same situation. It's your time to empower yourself without the stress of worrying what you can do with your bub.
A 40 minute indoor cycle session where you ride to the rhythm of motivating music. Take on the terrain with your inspiring TLF trainer who leads will help you through hills, flats, mountain peaks, time trials, and interval training. Burn calories and get a great workout. Suitable for all fitness levels.
OLDER AND ACTIVE
This 45 minute fitness session is specifically designed to help older adults improve their overall health and well-being. We have a wide variety of sessions and no session is ever the same. During these sessions we incorporate a range of exercises including bodyweight activities, resistance and strength as well as free weight exercises, barbell and step. Come along and join in on a fun and friendly fitness class for all levels of fitness
RUNFIT- STRENGTH + SPEED
These sessions are suitable for runners with a solid training base and who can run 5km. We won't be running long distances in these sessions but rather we will be training your energy systems that will inevitably lead to improvements in your running strength, speed and VO2max.
You will learn tips and tricks that you can then incorporate into your own training schedule. All running plans contain some form of strength session. These sessions are challenging and are aimed at taking you out of your comfort zone so that improvement can be achieved.
A weekly session aimed at increasing your running.
Boxing is a complete workout for your cardiovascular system and endurance systems. All participants are required to wear boxing wraps – available from Tarryn for $10 or local sporting shop. I guarantee you will leave this session feeling fit and fabulous!
MENS BOXING BLOCK
- A boxing block- Knock out your training goals and build your level of fitness through a full body boxing workout. Boxing is one of the best ways to burn calories and build full-body strength as it is a high intensity workout, where your abs, upper and lower body have to work together to throw punches. A great way to workout alongside other blokes.
This session will be about respecting your body, building your confidence and improving your overall health and fitness. It is aimed at providing a supportive and encouraging training environment where every level of fitness is catered for.
Zuu-Zuu is high intensity interval training using primal moves – push, pull, bend, twist, squat, lunge and locomotion all through primal movements- bodyweight only is used.
ZUU’s combined strength and energy class creates an exhilarating full body workout that blasts on average 300 calories in a 20 minutes. Using bodyweight, handpicks, torsion bars, dumbbells and slam balls
This session will be a mixture of all things fit- ABS, LEGS AND ARMS! This class is a fun and action packed way to get fit, lose weight, tone your body, gain strength and improve co-ordination all at the same time.
STRETCH + STRENGTHEN
A great way to start your day off with full-body flexibility.
This class will build and enhance your abdominals, core strength and stability.
TLF BAR BELL
This class is a full-body barbell workout, that will burn calories, shape and tone your entire body, increase core strength and improve bone health. Exercises can include but are not limited to - Squats Chest Press Deadrow Clean and Press Press Pullovers Lunges Reverse Curl Hip Bridges Best of all , suitable for EVERY BODY as you pick the speed and weight.
TLF BARBELL COMPLEX
A class where where the barbell is involved as well as floor work. Pair up, burn calories and increase your strength with this 45 minute session. Lift a weight that you choose in a comfortable and catering environment for all fitness levels. A session that will promise to have you smiling.
STEP HIIT CLASS
Step is a classic cardio workout. It's lasted for decades for a simple reason; It delivers results. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles. The Tarryn Lucas Fitness take on Step!
In this class, postures are practiced to align, strengthen and promote flexibility in the body. Breathing techniques and meditation are also integrated. You can expect an emphasis on simplicity, repetition, and ease of movement. Full-body relaxation and balance are the goals.
PENALTY SQUARE BOX HIIT
Where everyone works at their own level through the 4 sqaured flat box and everybody gets a complete body workout. This workout is ultra versatile combining grid work and sometimes even a hurdle. Lots of tricks to keep the workouts fresh and get you fit – as well as great energy levels and great music. No two sessions are the same and utilize many different energy systems, making it an amazingly efficient way to achieve the results you want. The ideal Friday evening ½ an hour workout.
ACTIVE KIDS AND TEENS
MEDICAL SCREENING FORMS
For all new Personal Training and Group Fitness Clients, please download and fill in the Tarryn Lucas Fitness Medical Screening Form and bring it to your first session.
For all new Yoga Clients, please download and fill in the Tarryn Lucas Fitness Yoga Screening Form and bring it to your first session.
For Carers of all new Children's Fitness Clients, please download and fill in the Tarryn Lucas/Dynamite Fitness Medical Screening Form and bring it to your first session.