Fitness Classes
Our diverse range of group fitness classes takes the guesswork out of planning your next workout!
Gain the benefits of working out with others in our group fitness classes
Group workouts are a fun way to work up a sweat and push yourself that little bit further than you might do on your own!
At Synergy Performance Institute we know that exercising with a group of other members is a surefire way to have more fun and to keep yourself accountable!
We offer Reformer Pilates and a wide range of group exercise classes, including HIIT (High Intensity Interval Training), boxing, Calisthenics, Functional Training and Strength Training.
Fitness Classes
Reformer Pilates
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Over 80 Classes Including Reformer Pilates!
Forest Glen
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Most Popular
STRENGTH
Our most structured program.
Incorporates three main compound lifts.
Deadlifts,
Bench Press,
and Back Squat.
Follows an eight week cycle. Dropping reps and sets down each week to increase strength.
Can be scaled to what ever level you are at.
FUSION
A less intense circuit class, incorporates the following 5 elements: upper, lower, core, cardio & Stability. Perfect for those with injuries, new to the gym or wanting to branch out from reformer/yoga and build confidence on the gym floor.
GFORCE
FUNCTIONAL FIT
Functional 45 minute session. Incorporates bodyweight strength, weights, cardio and core.
Full body workout.
Group Fitness
RUMBLE (BOXFIT)
This competition is just between you and your bag, increase your cardio endurance and expand your boxing technique. Let our qualified instructors show you the ropes, teach you killer boxing combo’s and intertwine this with conditioning body weight drills specific to boxing. A killer way to get your fitness hit. No pun intended!
METCON (METABOLIC CONDITIONING)
Metcon is designed to get the job done. Smash it out in a 30 minutes, structured on high intensity interval training, work at 85-95% max heart rate followed by a well-deserved rest period. These workouts have had great success with improved cardiovascular performance and fat loss. Short and quick, get the job done and those endorphins kicking!
CALI
Achieve body awareness and body strength in a class that utilises minimal equipment, using skills and movements taken from gymnastics to use your own body to create resistance to gain strength, mobility and flexibility. Because you will only be using your bodyweight this class is for everyone no matter strength or skill levels. Utilise this class to gain prestigious movements such as the muscle up and handstands and see how far your body movement journey can go.
TNT (Tight N Toned)
Suitable for all fitness levels our qualified team will get those muscles tight and toned in this engaging class. Get your glutes fired up and those stomach muscles tighter and feel more centered and strong after taking part in this class.
BODY CARE
This class is designed to keep your body strong and as healthy as it can be. Combining the link between body and mind to ensure you get to understand how your body works and what it needs. From stretching, mobilization, posture and deep tissue exploration. No matter what your age, this class is designed to improve you and protect you from possible injury in the future.
Stretch Xpress
Add this 15-minute stretch class to the end of your workout to aid in recovery, reset your body and keep the body fluid. Take time to invest in you with this fantastic stretch class.
Suspension training
Body weight training utilizes suspension equipment to work the entire body through full range of motion, thereby strengthening and conditioning your whole body. You don't lift weights or use machines - your body is the weight, your body is the machine.
MATFLOW
Build Strength from the Ground Up
Our MatFlow class is designed to nourish your joints, open up tight areas, and gently strengthen the body — especially your feet.
Perfect for anyone wanting to move better, feel grounded, and build resilience in a mindful way.
Core
The core is the centre of the body for a reason: it should activate reflexively to protect the spine and stabilise your movements. This class aims to activate ALL of the muscles that are involved in these processes to help your movements be natural, fluid, and reflexive, and to have the best chance possible of being stronger, more stable, and avoiding back injuries.
Reformer Pilates
BEGINNER REFORMER
This class is a great place to start if you are new to Pilates or have been away
from your classes for a while. We will assist you to gain a better understanding of the Pilates principles, the best positions for your body to maintain and gain core stability. A strong workout for all to gain strength and confidence at a very capable level.
REFORMER INTERMEDIATE
This class is a good strong workout, working the entire body. With a flow to
keep you moving and a focus on your positions and muscular engagement. We
always work within your capability and continue to challenge your mind and
body to move your workout and fitness level higher.
REFORMER
MULTI - LEVEL
We anticipate our reformer classes to be extremely popular, based on the demand we will increase these classes to ensure everyone is taking advantage of these fantastic classes that are built into the class membership. Synergy offers world class instructors that will work with the class and provide progressions and modifications to suit all our members.
Jump Board
Looking for a high-energy Pilates class that will help you tone, strengthen, and burn calories? Look no further than our Jump Board Pilates class! This dynamic and challenging class is designed to get your heart rate up and your muscles firing, all while having fun.
Using a special jump board attached to a Pilates reformer, you'll perform a variety of exercises that incorporate jumping and other cardio elements, along with traditional Pilates movements.
Yoga Classes
MEDITATION & SOUND
A guided meditation designed to support reconnection with your inner self, gently calming the mind and body through mindful awareness and breath, flowing into a soothing complimentary sound bath for a nervous system reset. Leave feeling grounded, centered and relaxed.
paranayama
Explore the ancient art of breathwork to balance the mind and support physiological regulation. In this class, we move through traditional pranayama techniques designed to calm or activate the nervous system, expand lung capacity, increase clarity, and cultivate inner steadiness. Through mindful breathing patterns, gentle guidance, and intentional pauses, you’ll learn to harness the breath as a powerful tool for grounding, healing, and mental focus. Open to all levels—no experience needed
restorative yoga
Restorative yoga is an invitation into deep calm, a soft landing where the body slips into its parasympathetic rhythm and remembers how to heal. Each pose is held in stillness for 3–10 minutes, supported by props that cradle you as you gently let go. As the body unwinds, the mind drifts from the analytical Beta state into slower waves—Alpha, Theta, even Delta—entering a space that ranges from quiet calm to a dreamy float between waking and sleep. Perfect for the midweek reset.
Sound immersion
Step into a safe, judgement-free space and immerse yourself in a journey of audible and inaudible vibrations using ancient and modern instruments. This class guides your body and nervous system into deep relaxation, subtle energetic realignment, and neurological stimulation. You may experience a gentle release of long-held emotions, eased tension, and renewed clarity, or just a simple, nice, relaxing rest. It’s a restorative yet transformative experience that leaves you feeling grounded, refreshed, and deeply aligned — a full reset of body, mind, and soul.
slow flow & Yin
Slow flowing through asanas(yoga postures) linking breath with motion to cultivate present-moment awareness, improve proprioception and enhance neuromuscular coordination. Each transition becomes an opportunity to observe sensation, refine control, and stay fully engaged in the moment. While in Yin, postures are held for extended periods to gently stress the deeper connective tissues—fascia, ligaments, and joints—encouraging improved flexibility and hydration within the tissue matrix.
Vinyasa
A blend of classic sun salutations and a creative flow of fluid, complementary asana transitions to build heat and awaken the yang element. This practice embodies breath and movement for a deep mind–body connection. Open to all levels, including those with injuries or limitations, as poses can be modified to support your needs.
Yin & Sound
Settling into longer, supported or unsupported holds that open the fascia, release stored tension, and create space for stillness in the mind. The practice closes with a relaxing sound bath to guide you further into slower, restorative brainwave states. A balanced journey of yang and yin that leaves you grounded, open, and sound for rest and relaxation.
Yoga Nida & sound
Also known as Non-Sleep Deep Rest (NSDR), a term popularized by Andrew Huberman, this practice guides you into deep relaxation while remaining aware. A systematic rotation of awareness throughout the body—like light moving across an inner landscape—supporting full-body relaxation, with a calming sound bath interwoven throughout to deepen rest and integration.
Yoga Flow
A Yoga Flow class that blends breath and movement to build strength, flexibility, and ease in the body. You’ll move through accessible sequences that warm the body, release tension, and support mindful awareness. The pace is steady and grounding, offering options to challenge yourself or soften as needed. All levels are welcome, with modifications and variations provided to support every practitioner. This practice leaves you feeling balanced, refreshed, and connected.
KindaNinja
These classes run in the Ninja Jungle downstairs from Synergy Performance Institute. Mon – Fri, 9am-10:30am. These are supervised play sessions for 2+ while the adults attend their Gym or Class. Parents/guardians must stay on premises whilst their child is in KindaNinja.
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