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

Group fitness 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 a wide range of group exercise classes, including HIIT (High Intensity Interval Training), boxing, martial arts and the uniquely challenging mace workouts. Plus, for a slightly slower paced – but not necessarily less intense – workout, you can join us for yoga, Tai Chi, Reformer Pilates and even Aerial Silks classes.

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Forest Glen

Peregian Beach

  • Group Class Timetable

    Reformer Pilates Timetable

  • Gym Class Timetable

Forest Glen

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PEREGIAN BEACH

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Fusion

This 45 minute Fusion class is designed to give you a full body workout, consisting of high reps and time under tension. With a mixture of fitness genres, Barre, Mat Pilates and Core you won't be disappointed and your body will feel the burn after!

Metcon

Metcon is designed to test you physically and mentally, so bring your willpower because the harder you work, the more you burn. This class delivers a 30-minute, high intensity interval training routine. This structured workout brings the heart rate to a max 85-95% followed by well-deserved rest periods. This workout style has proven success at improving cardiovascular performance and promoting fat loss. Short and quick, Metcon will get you at peak fitness and get those endorphins kicking!

GForce

GFORCE STRENGTH

You gotta pump it up! Lifting the load is beneficial in so many ways, bone density, muscle growth, injury prevention, to name a few. The focus here is simple: form and load, using functional training with compound movements to gain muscle and strength. And ladies… before you say it…. No, you won’t bulk up! But you sure will see the gains!

GFORCE
FUNCTIONAL FIT

Here we focus on that heart rate and get our gains by smashing out a fun fast session, you choose your speed, we are here to check your form and motivate you and push you to achieve. Moving through stations of 3, tackling lung busting exercises that are guaranteed to improve strength, cardio and agility. Assault bikes, rowers, kettlebells, these are just some of the toys we use to provide you with a fun, fit re-generating workout. Lets get moving!

GFORCE WEEKEND CHALLENGE

Start your weekend the right way… Show up, do the job, and smile! On your arrival the class challenge will be revealed and its up to you to complete the job! This class is a mixed bag of strength and cardio and will guarantee to keep you mind and body guessing.

Mindful Fitness

20/20

This workout is split into 2 parts… 20 minutes of Cardio followed by 20 minutes of Core…. Classes tailored to suit all abilities, smash your cardio goals and then hit the deck a rock solid core workout.

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!

BATTLEBELLS

Grab you weapon we are going to war! Wage a war with our ropes, kettlebells, maces and tanks…. Nothing like pounding out a workout, getting the job done and smashing your cardio goals for the week as well as working off that hard day at work!

TNT (TONE ‘ N ’ TIGHTEN)

Suitable for all fitness levels our qualified team will get those muscles toned and tight 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.

MUAY THAI

(Currently not on offer but we hope to have it return soon)
The art of eight limbs, learn or develop your skills in this Muay Thai class. Muay Thai is a martial art and combat discipline which is great for your reaction skills, brain and physical fitness, if you haven’t tried it? Why not? Join us on the mats!

Junior Athletes Strength and Conditioning

(ages 12-15)
This session is for Junior Athletes who are participating in their chosen sport at a high representative level, and by invitation from our Synergy Paediatricks program. We introduce our class to the theory and practice of strength and conditioning for young athletes, using up-to-date research in all aspects of fitness and movement skill development to enhance the welfare of the young athlete.

ANIMAL FLOW

Go back to cave man days… a move like we were designed to. A ground based movement class with a focus for improving mobility, coordination and strength. It is a holistic approach to moving as naturally as possible while incorporating breathwork, stillness, rhythm and power, leave the class feeling refreshed, stronger and energized.

Barre

Strengthens, lengthens and tones. Guide your way through one of our signature Barre classes. Using our equipment to define, sculpt and stabilise your body. Healthy bodies are built on strong foundations and Barre is a great way to achieve that.

Paediatricks

Fitness is not just for us adults! Educating our children in fitness is so important and getting them moving is a must. Our aim is simple, to empower and inspire children through fitness. Classes are from 6 years – 15 years…. Regardless of their sporting ability our job is to get them to have fun and provide a positive experience.

TAI CHI

Mediation in motion, in this low impact class you will rejuvenate your body and learn to create a tranquil mind. Fuel for the soul, colloquially known as "Shadowboxing," is an internal Chinese martial art practiced for defence training, health benefits, and meditation.

Gymnasticis fun

All abilities welcome! Always dreamt of being able to do a trick? Come and have fun, release endorphins, and find your inner child with the adult gymnastic class. Whether you are learning to cartwheel or backflip, this is the class for you!

Stretch Xpress

Add this 20-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.

Rumble Kids BoxFit

Let the kids learn the fundamentals of boxing in this fun exciting Boxing class. Focus is on fun, fitness, and technique. Please note child must be at school age for participation.

Rumble KickFIT

Combining the physical and mental skill sets of both Boxing and Muay Thai, this class will increase your cardio endurance, power and agility whilst also broadening your range of techniques. This is a full body, high intensity workout guaranteed to empower you, building your self-confidence and self-belief.

Strength PLUS

In this session we focus on muscle hypertrophy training for those wanting to increase muscle size and strength through weight training using both traditional and holistic methods and approaches.

Yoga

POWER FLOW

Power Flow Yoga is a vinyasa-style yoga class that puts together a flowing sequence of yoga poses coordinated with the movement of breath. Don't let the word "Power" alarm you - the power is from within as cues and instruction are given to find postures and proper alignment that suit you, your body and your practice.

WEIGHTED WARRIOR

Yoga with a difference… Using 1-5kg weights in this weighted Yoga class allows for a deeper stretch and focuses on strengthening the large muscle groups.

Breathwork

Bring yourself down to a relaxing level, focus on your breathing as it flows through the body. Breathwork classes aim to Increase your mind body connection, lower blood pressure, reduce stress and aid in body recovery.

YIN YOGA

Just relax, melt into the stretches that Yin provides, it is good for the body and soul. Let the power of Yin help you let go and improve your flexibility and release tension and emotion. The class consists of 5 or 10 poses, each time with a different focus…. opening the shoulders, the heart space, stretching the hip area… to name a couple. Just turn up and give your body the care it deserves.

REVIVAL

Half and half class, 30 minute of power Yoga energizing and fueling your body, then drop to the mat and find your still and calm and restore for the day. The perfect combo to de-stress.

Qi Gong

Qi Gong (pronounced chee-gung) is the study and practice of cultivating vital life-force through various techniques, including Breathing techniques, Postures & Meditations.

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.

MAT PILATES

Mat Pilates focuses on the core or the "powerhouse," as Joseph Pilates called it. In this class you will stretch and strengthen your body, primarily the muscles of the core, which span from your hips to your shoulders.
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KindaNinja

These classes run in the Ninja Jungle downstairs from Synergy Performance Institute. They are on a Monday, Thursday & Friday at 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.

ONLY AVAILABLE AT SYNERGY PERFORMANCE INSTITUTE

HYDROCORE BULGARIAN BAG

FREE SHIPPING AUSTRALIA WIDE ON PURCHASES MADE BY JULY 31

The HydroCore bag uses the power of water dynamics to build stability, strength, and explosiveness like no other training tool. Fold it up and take it on the road for a workout you can do anytime, anywhere—no heavy weights necessary.