Circuit training sessions involve a form of sustained high intensity resistance training consisting of varied exercises performed against time or repetition intervals. Sessions normally involve a mixture of upper body exercises, core/abdominal exercise and lower limb exercises. Resistance can be provided with our free weights, bodyweight or exercise equipment within our gym. Sessions are conducted indoors and are restricted to small numbers to allow a more personal approach and guidance to each individual. Each class will be tailored to the group’s ability and intensity capability. Each session will last between 45 and 60 minutes.

Strength sessions conducted within our fitness gym at G4 and also in the local area by our physical training instructors. Sessions will either target the whole body or they may focus on specific parts of the body to enhance levels of strength.  Different types of strength work will aim to improve strength as a whole and avoid muscular boredom. Resistance will vary between bodyweight, free weights and other resistive apparatus (e.g. tyres/logs/containers/battle ropes). Sessions may also incorporate Circuit Training to develop strength levels. Each session will last between 45 and 60 minutes.

Indoor gym sessions at G4 led by APPI Clinical Pilates Instructors (physiotherapists and sports rehabilitators) focusing on increasing core strength, abdominal toning, alleviating back pain and to reduce the risk of injury. Overall good core strength is important to allow exercise to progress to the next level whilst minimising the risk of injury. Pilates is very much a technique based exercise and we ask each client to attend a Pilates assessment prior to the classes. Such assessments will ensure the correct technique to allow you to gain the most benefit from the sessions. Each session will last between 45 and 60 minutes.

Yoga sessions at G4 are led by our team of Yoga instructors and sports rehabilitators focusing on flexibility and breathing techniques to boost physical and mental wellbeing. The main components of Yoga involve a series’ of postures and movements designed to increase flexibility and strength. Overall core strength is important to allow exercise to progress to the next level whilst minimising the risk of injury. Yoga is very much a technique based exercise and we will progress all levels of ability effectively to help maximise performance. We also offer optional one-to-one assessments due to the importance of teaching and learning the correct techniques and positions to gain the most benefit from the small-grouped based sessions. Each class session will last between 45 and 60 minutes.

Endurance, Speed & Power sessions involve continuous and high-intensity workouts to develop cardiovascular, power and strength gains. Sessions may involve individual fitness aspects of endurance, speed and power or a combination of each. Endurance focused sessions will involve running or other exercises that are performed for a prolonged period of time to achieve the desired goals. Speed and Power focused sessions will involve high-intensity interval training comprising of exercises such as running, sprinting, strength and explosive workouts. Sessions will be conducted either indoors or outdoors in the local area and each class will be tailored to each group’s ability and intensity capability. Constant stress will be taken away from the knees, hips and other body parts by keeping each session varied by our instructors. Sessions may also incorporate Circuit Training in our gym to develop endurance, speed, power and strength levels. Each session will last between 45 and 60 minutes.

Indoor gym sessions at G4 to enhance muscular and joint range of motion to promote recovery between sessions and reduce the risk of injury. Sessions are taken by our team of physiotherapists and sports rehabilitators. Sessions will incorporate specific joint and muscular stretches to increase range of movement which will help to alleviate stiffness. Sessions may also entail core stability work to strengthen your core which will help improve your exercise technique and training performance. These sessions are also useful for people recovering from injury, those who complain of general stiffness, those suffering from tight muscles and those who require general conditioning prior to the commencement of exercise. Sessions may also incorporate abdominal work-outs. Each session will last between 45 and 60 minutes.