Group exercise

Group exercises at Bond

TRX at Bond

This workout will start with a mobility sequence to get things warmed up and then take you through a strength-based workout. Guaranteed to get you strong!

Class timetable

The Sports Centre offers group exercise sessions suited to every workout style. There are weekly classes that combine an all-body workout with a friendly, supportive group environment. 

The following timetables are offered throughout the year:

  • Regular timetable (Semester Week 1 - Week 13)
  • Semester break timetable
Time Monday Tuesday Wednesday Thursday Friday Saturday
6.00am   TRX*   Super Circuit*    
6.45am DWR*   DWR*   DWR*  
7.15am           Boxing*
7.45am Synrgy 360* Cardio Blitz* Tabata* Boxing Circuit* Strength &
Conditioning
Circuit*
 
8.15am           TRX*
9.15am DWR* Aqua* DWR* Aqua* DWR* Aqua*
12.15pm TRX* Boxing* Super Circuit* TRX* Synrgy 360*  
Strength* Yoga* Props Pilates* Yoga Flow* HIIT Express**  
1.15pm     HIIT Express**      
3.30pm HIIT Circuit*     Strength &
Conditioning 
Circuit*
   
5.00pm Strength &
Conditioning
Circuit
  Boxing      
5.30pm Pilates   Mobility Fit      
Step/Hit Super Circuit     TRX  
6.00pm Boxing Box X Train Boxing Boxing    
6.30pm Yoga Yoga Pilates Yoga    

* Denotes a 45 minute class.
** Denotes a 35 minute class.

All other classes are 60 minutes. Class tickets are available 30 minutes prior to the start of the class. Please give the ticket to the instructor at the beginning of the class.

The timetable is subject to change without prior notice.

Download a copy of the exercise timetable

Please note: between Week 14 and Week 1 of every semester there is a reduced number of classes offered.

Time Monday Tuesday Wednesday Thursday Friday Saturday
6.00am   TRX*   Super Circuit*    
6.45am DWR*   DWR*   DWR*  
7.15am           Boxing*
8.15am           TRX*
9.15am Strength Cardio Blitz Tabata Super Circuit Strength &
Conditioning
 
DWR* Aqua* DWR* Aqua* DWR* Aqua*
12.15pm TRX* Boxing* Super Circuit*   SYNRGY*  
Strength* Yoga*   Props Pilates* Yoga Flow*     Mobility Fit*  
5.30pm Pilates Super Circuit Strength      
Step/HIIT
6.00pm Boxing Box X Train Strength &
Conditioning
Boxing TRX  
6.30pm   Yoga   Yoga    

* Denotes a 45 minute class. All other classes are 60 minutes. Class tickets are available 30 minutes prior to the start of the class. Please give the ticket to the instructor at the beginning of the class.

The timetable is subject to change without prior notice.

Group exercise class guide

Duration: 60 minutes
Class location: Circuit Room

A combination of intense boxing drills, dynamic strength exercises and a killer cardio workout. All fitness levels are welcome but be prepared to be pushed to your limits!

Duration: 45 or 60 minutes
Class location: Circuit Room

The ultimate circuit class combining boxing drills, cardio and strengthening exercises. Designed to burn maximum calories in a fun, group environment. Suitable for all levels.

Duration: 60 minutes
Class location: Circuit Room

Blitz your cardio fitness with a high energy, interval training cardio workout. Mix it up each week with something different that will improve your fitness and fat loss by getting your heart pumping!

Duration: 35 minutes
Class location: Circuit Room

Too busy to work out? (H.I.I.T Express) High. Intensity. Interval. Training is the class for you! In minutes it will have you sweating, breathing hard, burning body fat while improving all areas of fitness!

Duration: 35 minutes
Class location: Circuit Room

High intensity interval training (hiit) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. Helps promote fat loss and improve mood.

Duration: 45 minutes
Class location: Pool

Keep your cool and your shape in a non-impact water workout BUT be warned – it’s harder than it looks! Make sure you wear a hat, sunglasses and sunscreen. DWR - Deep Water Running.

Duration: 45 minutes
Class location: Pilates/Yoga Room

Mobility Fit applies exercises that free up your body to give an improved range of movement. Using foam rollers, trigger point balls, bands and stretching this class will release tight areas of your body and promote mobility. A great recovery session to add to your week.

Duration: 60 minutes
Class location: Pilates/Yoga Room

A workout designed to develop core strength and coordination, the focus of this class will be on traditional Pilates movement patterns, the use of breath and correct body alignment.

Duration: 45 minutes
Class location: Pilates/Yoga Room

A mat work Pilates class that incorporates the use of thera-bands, fit-balls, Pilates rings and light weights to provide extra resistance and challenge the body.

Duration: 60 minutes
Class location: Aerobics Room

All the benefits of weight training using adjustable weights in a friendly environment & set to great music. A great strength builder! All welcome!

Duration: 60 minutes
Class location: Circuit Room

A dynamic class that combines a variety of weights, cardio and core training for a total body workout! You will be surprised with the amount of diversity in this class!

Duration: 60 minutes
Class location: Aerobics Room

Adjust the height of your step to change the intensity of your workout. Step is one of the best known aerobic classes and being combined with HIIT (High Intensity Interval Training) takes it to a whole new level. Are up up for the challenge?

Duration: 45 or 60 minutes
Class location: Aerobics Room

A high intensity class combining boxing, steps, plyometric, body weighted exercises and strength exercises into one fast-paced, calorie crushing workout! A medium to high level of fitness is recommended.

Duration: 45 minutes
Class location: Gym Floor

A functional fitness circuit that offers limitless options for all fitness levels. Performed on the SYNRGY360® platform located on the main gym floor.

Duration: 60 minutes
Class location: Circuit Room

Mix it up with Tabata Total Body System. Cycle through components of Cardio, Body Weighted Exercise and Resistance workouts. Get maximum effect for maximum efficiency.

Duration: 45 or 60 minutes
Class location: Circuit Room

Every Suspension Training exercise builds true functional strength and improves flexibility, balance and core stability. Movements using the TRX integrate strength and balance into a single dynamic format that taxes the nervous system at a high level and maximizes the benefits of bodyweight exercise for faster results.

Duration: 45 or 60 minutes
Class location: Pilates/Yoga Room

Designed to enhance vitality and a sense of well being, this workout will help participants improve flexibility, balance, strength and posture.

Duration: 45 minutes
Class location: Pilates/Yoga Room

Yoga Flow is a dynamic style of class designed to build strength, balance and co-ordination whilst promoting flexibility.