Les Mills

Freestyle

Mind & Body

Cycle

Conditioning

TFW

Bodyattack®

A sports-inspired cardio workout that’s all about improving your speed, fitness, strength and agility. This high-energy interval training class combines athletic aerobic movements with strength and stabilisation exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor! You can burn an average of 735 calories in the class.

Duration

45 or 60 minutes

Calories Burnt

Average of 735

Effort Level

All Fitness Levels

Bodybalance®

Suitable for all fitness levels. Strengthens and tones muscles whilst bringing a sense of calm. Uses a combination of Tai Chi, Yoga and Pilates techniques aimed at improving your core strength, flexibility, mobility, coordination and balance. Perfect for anyone wanting to de-stress.

Duration

30 minutes

Calories Burnt

Up to 300

Effort Level

All Fitness Levels

Bodycombat®

Based on disciplines like Karate, Tai Chi, Kickboxing and Tae Kwondo. Suitable for all ages and fitness levels. The music and choreography create a fierce energetic experience, raising fitness levels and burning fat. You’ll be fighting fit in no time!

Duration

45 or 60 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

BodyPump®

Suitable for all fitness levels. Incorporates barbells and adjustable weights to tone and condition muscles whilst raising your metabolic rate for rapid fat burning. BodyPump is proven to be the world’s fastest way of getting in shape.

Duration

30, 45 or 60 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

CXWORX®

This 30 minute class is jam-packed with a variety of different exercises designed to strengthen and reshape the muscles that make up the core – upper and lower abdominals, obliques, upper and lower back, glutes, hips and shoulders. A strong core is essential for body stability, balance and lower back/lumbar spine support. Combining bodyweight exercises with free weights and a resistance band, CXWORX will also improve the efficiency of the muscular slings/chains – the body’s ability to transfer power from the lower body to the upper body.

Duration

30 minutes

Calories Burnt

Up to 250

Effort Level

All Fitness Levels

RPM®

An indoor cycling program designed to improve your fitness levels and burn body fat. One 45 minute session can burn up to 800 calories. RPM is known as the “Rock concert on wheels” and is suitable for all ages and abilities.

Duration

45 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

RPM® Six Pack

A class with a difference. Start with 45 minutes of cardio then work on your abs and sculpt your midsection to expose the six pack within.

Duration

60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Sh'bam®

A dance sensation class that features simple but seriously hot dance moves to chart-topping popular hits. Let your inner star shine with dance styles that are easy to follow, uncomplicated and ultra-fun! Come get your groove on.

Duration

60 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

Aftershock

This efficient workout is extreme crosstraining at its best! Short-burst, high-intensity, calorie torching intervals on the rowers along with functional strength and sculpting stations designed to target and chisel the legs, the core and the arms. (Max 8 per class.)

Duration

30 minutes

Calories Burnt

Up to 900

Effort Level

Moderate

Fit 2 Box

Hi-energy boxing class that really packs a punch! Increase your fitness, co-ordination and release the fighter within!

Duration

30, 45 or 60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Fit Step

A challenging class, both physically and mentally to really improve fitness, coordination and brain power. The instructor choreographs easy step moves to funky songs. Simple options are provided so this class is suitable for all fitness levels.

Duration

45 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

HIIT

A form of interval training alternating short periods of intense anaerobic exercise with less intense recovery periods burning more fat in less time.

Duration

60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

HIIT Strength

High Intensity Interval Training, not for the faint-hearted!! This class is aimed at real results with a strong focus on strength with barbell, dumbbell, and Kettlebell training. This high intensity circuit training will improve your cardiovascular fitness and muscular strength. Super strong, super fit, a fitness base is recommended.

Duration

30 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Konga

Easy to follow, high-intensity workout, fusing dance, boxing, cardio and sculpting. Expect to squat, jump, shake and burpee in this energising workout! Suitable for all fitness levels.

Duration

45 or 60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Tabata

High Intensity Interval Training: A class designed to incinerate calories! 20 seconds maximal effort, 10 seconds rest, 8 rounds (4 minutes). You do up to 5 Tabatas per class. A tough workout, however it is levelled so is suitable for all fitness levels.

Duration

30 or 45 minutes

Calories Burnt

Up to 800

Effort Level

Moderate

Kids Circuit

Experience fun exercise in a safe, caring environment. Designed specifically to help children have healthier bodies. Assist with coordination, balance, social skills and self esteem.

Duration

40 minutes

Calories Burnt

N/A

Effort Level

All Fitness Levels

Kids Dance For Fun

A fabulous dance class for kids. Teaching kids the fun way to move to music and includes game-orientated circuit concepts to keep the kids really entertained. They will LOVE IT!!! Two groups: 4-9 years and 9-13 years.

Duration

40 minutes

Calories Burnt

N/A

Effort Level

All Fitness Levels

Barre

Barre is a dynamic and fun class, fusing yoga, pilates and barre conditioning exercises. It incorporates hand weights, mat work, and the barre to tone and sculpt each body part. With a combination of small and large range of movements, isometric exercises and low to medium impact cardio; this is the ultimate class that shapes your entire body.

Duration

30 or 45 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

Barreless

This awesome class will effectively target your abs, butts and thighs and work on rebalancing your whole body. The class incorporates pilates, yoga and dance moves performed to the beat of uplifting music. All fitness levels welcome.

Duration

30 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

Bodybalance®

Suitable for all fitness levels. Strengthens and tones muscles whilst bringing a sense of calm. Uses a combination of Tai Chi, Yoga and Pilates techniques aimed at improving your core strength, flexibility, mobility, coordination and balance. Perfect for anyone wanting to de-stress.

Duration

30 minutes

Calories Burnt

Up to 300

Effort Level

All Fitness Levels

Kung Fu & Self Defence

Kung Fu class teaches traditional Chinese martial arts with initial emphasis on conditioning, flexibility and self-defence skills. Learn the foundations and keep fit with our coach Matteo to add variety to your weekly routine.

Duration

45 minutes

Calories Burnt

Up to 300

Effort Level

All Fitness Levels

Pilates

Pilates mat classes offer a variety of functional movements and controlled exercises to condition the whole body and help focus and calm the mind. A strong focus on core and pelvic stability, spine and joint mobility, including strength training exercises to improve posture, body alignment and muscle tone.

Duration

30, 45 or 60 minutes

Calories Burnt

Up to 400

Effort Level

All Fitness Levels

Pilates Plus

Utilises equipment in the class to challenge your Pilates boundaries. Caters for all fitness levels.

Duration

60 minutes

Calories Burnt

Up to 400

Effort Level

All Fitness Levels

Pilates/Power Pilates

Is a unique exercise system designed to stretch and strengthen the entire body while calming and quieting the mind. Excellent for general fitness, injury prevention and rehabilitation, improved postural alignment and core stability. Pilates will increase flexibility and assist in developing long lean muscle tone.

Duration

45 or 60 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

Roll'N Release

Using foam rollers, balls and bands to assist in the release of tired, tight and sore muscles after hard training. An essential part of a balanced exercise program. For all fitness levels.

Duration

60 minutes

Calories Burnt

Up to 400

Effort Level

All Fitness Levels

Vinyasa Yoga

In a Vinyasa Yoga class, movement is synchronised with breath. This style of Yoga uses movements to link poses together so expect to flow and move from one pose to the next. Vinyasa Yoga offers a variety of different poses designed to stretch and lengthen the tight muscle groups of the body, increase upper and lower body strength and improve core balance and stability. The relaxing meditation at the end of each class also promotes calmness of the mind and body, decreasing stress levels often associated with life’s challenges.

Duration

45 or 60 minutes

Calories Burnt

Up to 400

Effort Level

Moderate

Yin Roll & Recovery

Slow down your body, mind and soul. In this recovery class we use Yoga Tune Up® therapy balls and myofascial release techniques to roll out and release muscles and the surrounding connective tissue in an effort to calm the nervous system, reduce tension, eliminate pain, increase mobility, and bring balance back to the body. Classes are concentrated to delve deep into specific areas of the body such as core, hips, back, neck and shoulders. These classes are ideal for anyone who wants to rejuvenate their body from stress and pain. Yin Yoga practice is one of the simplest and easiest ways to start to unlock fascia tissue. Yin is a very slow and still style of yoga where poses are done, usually on the mat, with props for extended periods of time. Around three to five minutes per pose. Whether you sit at a desk or are an athlete experiencing fatigue, you’re sure to feel the difference!

Duration

60 minutes

Calories Burnt

Up to 100

Effort Level

All Fitness Levels

Yin Yoga

Suitable for almost all levels of students, Yin Yoga is a perfect complement to the dynamic and muscular (yang) styles of yoga that emphasize internal heat, and the lengthening and contracting of our muscles. Yin Yoga generally targets the connective tissues of the hips, pelvis, and lower spine.

Duration

45 or 60 minutes

Calories Burnt

Up to 100

Effort Level

All Fitness Levels

Yoga/Sunrise Yoga

Great for improving flexibility and strength - a class for everyone. Body and mind awareness, improved breathing techniques & stress management. Great way to escape the daily grind.

Duration

60, 75 or 90 minutes

Calories Burnt

Up to 200

Effort Level

All Fitness Levels

Yoga-lates

Incorporating Yoga and Pilates concepts into the class.

Duration

60 minutes

Calories Burnt

Up to 300

Effort Level

All Fitness Levels

Cycle/Cycle Express

Saddle up for an exciting and fun way to pedal your way to cardiovascular fitness. No complicated moves to learn – just fantastic music and a great inspiring group atmosphere. Suitable for all fitness levels.

Duration

30, 45, 55 or 60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

RPM®

An indoor cycling program designed to improve your fitness levels and burn body fat. One 45 minute session can burn up to 800 calories. RPM is known as the “Rock concert on wheels” and is suitable for all ages and abilities.

Duration

45 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

RPM® Six Pack

A class with a difference. Start with 45 minutes of cardio then work on your abs and sculpt your midsection to expose the six pack within.

Duration

60 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Stages© Cycle

Bringing the experience of outdoor cycling – indoors! Interval sprints, standing attacks and steep hill climbs – cycle will improve your cardiovascular fitness, increase leg strength, endurance and power and will help you burn fat fast! Ride our Stages bikes – exclusive to Surge Fitness Perth CBD! From the novice cyclist to the most experienced, everyone will enjoy the unique features that the Stages bikes have to offer: Stages Sprint Shift – allows you to change resistance levels quickly and accurately; Stages Power Meter – accurately measures your power output during class and displays that measurement in watts on the Stages Console Screen for you to observe and monitor; Stages Console – displays your cycling speed (RPM’s), distance travelled and power output during the class. The Stages Console also allows you to record the data (with an option to transfer the data onto a USB stick that you can take the data away with you) so that you can accurately track and monitor your results and progress from each cycle class.

Duration

30 or 45 minutes

Calories Burnt

Up to 800

Effort Level

All Fitness Levels

Ab Blast

45 minutes of pure abdominal work, a great way to tone the abs and work towards the elusive 6 pack!

Duration

45 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

Animal Flow® & Kettlebells

Animal Flow® & Kettlebells is an innovative fitness program that combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement. No matter what your sports or fitness goals are, Animal Flow will improve your mobility, strength, endurance and power. Whether you’re an extreme athlete or just looking to get fit – Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

Duration

30 minutes

Calories Burnt

Up to 600

Effort Level

Moderate

BodyPump®

Suitable for all fitness levels. Incorporates barbells and adjustable weights to tone and condition muscles whilst raising your metabolic rate for rapid fat burning. BodyPump is proven to be the world’s fastest way of getting in shape.

Duration

30, 45 or 60 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

CXWORX®

This 30 minute class is jam-packed with a variety of different exercises designed to strengthen and reshape the muscles that make up the core – upper and lower abdominals, obliques, upper and lower back, glutes, hips and shoulders. A strong core is essential for body stability, balance and lower back/lumbar spine support. Combining bodyweight exercises with free weights and a resistance band, CXWORX will also improve the efficiency of the muscular slings/chains – the body’s ability to transfer power from the lower body to the upper body.

Duration

30 minutes

Calories Burnt

Up to 250

Effort Level

All Fitness Levels

Fit N Firm/ABT

This class has it all: freestyle aerobics, basic step moves, hand weights, fitball, muscle conditioning exercises - the variety is endless. Excellent for improving fitness and toning every muscle, easy to follow moves, great fun and suitable for everyone.

Duration

30, 40 or 50 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

Freestyle Pump

Suitable for all fitness levels. Incorporates barbells & adjustable weights to tone and condition muscles whilst raising your metabolic rate for rapid fat burning.

Duration

30 or 45 minutes

Calories Burnt

Up to 600

Effort Level

All Fitness Levels

Legs & Core Tone-up

This 30 minute class is jam-packed with a variety of different exercises designed to strengthen and reshape the muscles that make up the core – upper and lower abdominals, obliques, upper and lower back, glutes, hips and shoulders. A strong core is essential for body stability, balance and lower back/ lumbar spine support. Combining bodyweight exercises with free weights and a resistance band, Hardcore will also improve the efficiency of the muscular slings/chains – the body’s ability to transfer power from the lower body to the upper body.

Duration

30 minutes

Calories Burnt

Up to 500

Effort Level

All Fitness Levels

HURRICANE DAYS

Surge Fitness is proud to be the only gym in WA that is an affiliate of “Training for Warriors (TFW)” which is a fitness program currently taking the world by storm. The TFW system began more than 15 years ago as a fitness program originally created to train some of the best combat athletes in the world. Today, the training methods of the TFW system can benefit anyone looking to lose fat, build muscle and get fit. TFW is taught by a global network of affiliated coaches and trainers that run the TFW system at licensed TFW locations. Now, with over 250 affiliate locations in 30 countries, thousands of people per day are using the TFW system to take their fitness to the next level in order to fight this battle called “life”.
TFW call the metabolic training days “Hurricane Days”. A Hurricane involves a brief, yet powerful storm of exercises that cause a certain level of disturbance that requires an appropriate amount of recovery afterwards to promote fat loss and muscle gain. These Hurricane sessions are made up of Tabatas, Complexes, Energy Circuits and Sprints. The Hurricane sessions are also classified into 5 different categories of intensity, just like a real hurricane: Category 1: Sprints; Category 2: Sprints & Bodyweight; Category 3: Sprints & Light Weight; Category 4: Sprints & Heavy Weight; Category 5: Sprints & Strongman.

Duration

45 minutes

Calories Burnt

Up to 900

Effort Level

All Fitness Levels

TFW ENERGY CIRCUIT

Exclusive to Surge Fitness, this class is great for body conditioning, increase your fat burning potential and improve your power! Each circuit includes a number of timed energetic exercises performed back to back with little rest to bring out the best version of you!

Duration

60 minutes

Calories Burnt

Up to 900

Effort Level

All Fitness Levels

TFW HURRICANE

Exclusive to Surge, highly effective form of metabolic training where you will burn fat, build muscle and feel good! Each session has 3 rounds. Each round includes 3 sets of work including 2 resistance, cardio or HIIT and 1 sprint. Suitable for all fitness levels.

Duration

60 minutes

Calories Burnt

Up to 900

Effort Level

All Fitness Levels