LPR FITNESS STUDIO
4/53 LORRAINE STREET PEAKHURST
[email protected]
4/53 Lorraine St,
Peakhurst, 2210
click to email
0418 448 185
LPR DECEMBER 2016 NEWSLETTER
Welcome to Summer and the final LPR newsletter for
2016! LPR STUDIO will close for the year after classes on
Christmas Eve. It’s been another fabulous year of
friendships, fitness and fun - thanks! Inside this
newsletter you’ll find the LPR CHRISTMAS SURVIVAL
PLAN and LPR HOME WORKOUT to help you during the
party season, you’ll learn who the LPR 2016 STAR OF THE
YEAR is and I’ll give you all the information you need
about sessions in 2017. Wishing you all an absolutely
fabulous Christmas with your families - I’ll see you next
year at LPR STUDIO
Healthy regards
Lisa Greenberg (B Sp Sc)
.
2016 LPR STAR OF THE YEAR
KAREN CARROLL
In 2010 Karen joined LPR FITNESS STUDIO and has
been a regular ever since then!
Karen is a loyal and integral part of LPR. She is
extremely consistent, overwhelmingly energetic and
she NEVER EVER gives up. Karen lives and breathes
fitness and is a great follower of LPR’s mantra FITNESS IS FOR EVERYBODY! Karen is at every
5.50am class - Mondays, Wednesdays, Thursdays and
Fridays and from 7.30am Saturdays too.
Congratulations Karen - you’re LPR’s STAR OF 2016.
You receive a complimentary one month GOLD
MEMBERSHIP valued at $150.
WHAT IS HIIT & TABATA??
THE NEW FORMAT FOR HIIT/TABATA CIRCUIT (Fridays 5.50-6.50am and
INTERVAL/ABS Wednesdays 6.20-6.50am and Saturdays 7.30-8.00am) is
fabulous! At this time of year it’s important for me to DECREASE THE
COMPLEXITY of sessions to ensure minimal injuries, while simultaneously
MAINTAIN or INCREASE THE INTENSITY, to ensure great results.
HIIT (high intensity interval training) has enormous benefits for your body:
1. Increases Your Metabolism - Combining high intensity with interval
training speeds your metabolic rate and gives you a metabolism boost for
up to 48 hours after a complete HIIT routine. This means you’ll still be
burning fat even after you’ve left LPR Studio.
2. Quick and Convenient - your HIIT workouts can be done anywhere (not
just at LPR). So when you’re traveling, or with sick children at home and
unable to get to LPR you can complete the session in 30 minutes or less!
Who can’t spare that time?
3. No Equipment Necessary - No dumbbells? No problem! HIIT workouts
generally use your body weight, since the focus is on getting your heart
rate up and keeping it there for a short period of time.
At a recent American College of Sports Medicine Conference, leaders
from all over the fitness world discussed their latest research. Exercise
physiologist Dr. Michele Olson dropped quite a bombshell during her
presentation on Tabata Training. If you haven’t yet heard of Tabata, you
will soon: Turns out, it can burn a whopping 13.5 calories per minute—and
double your metabolic rate for 30 mins afterward.
Tabata is an early form of high-intensity interval training (HIIT), started in
the 1990s by Japanese professor Izumi Tabata. (He used it to get speed
skaters in shape for the Olympics.) It involves short, four-minute bouts of
explosive interval moves done for 20 seconds each for eight rounds, with a
10-second break between each round.
LPR has fabulous sessions - HIIT and TABATA on Fridays at 5.50am
(60mins) and Saturdays at 6.30am (30mins) and 7.30am (30mins)!!
GREAT 15 MINUTE EXERCISE PROGRAM
FOR YOU TO DO AT HOME OVER THE BREAK!
With LPR STUDIO closing for one month, many of you have asked me
for an easy-to-follow routine you can do at home to keep your muscles
strong and maintain your cardio fitness.
So here it is - below are a list of cardio exercises and muscular
exercises. Simply choose five exercises in total - (1) cardio, (2)
muscular, (3) cardio, (4) muscular and (5) cardio - and repeat them in
that order three times in total:
CARDIO EXERCISES:
burpees x 10
star jumps x 50
high energy alternating lunge jumps x 20
squat jumps x 20
skipping rope x 50 (with or without a rope)
shuffle jumps high knees jog x 50
heels to butt jog x 50
mountain climber x 20
alternating high energy knee lifts x 50
MUSCULAR EXERCISES:
wide push ups (hands wider than shoulders) x 50
narrow push ups (hands same width as shoulders) x 50
crunches x 20
full sit ups x 10
tricep dips on a chair x 20
wide squats (with or without a fitball in your lower back) x 20
fitball roll ins x 20
fitball inner thigh squeezes x 20
lunges x 20 each leg
Here’s an example of one such workout:
10 burpees
50 push ups
20 star jumps
10 full sit ups
20 alternating lunge jumps
*** repeat these 5 exercises in this order twice more ie 3 times in total
Good luck
MY FINAL WORDS FOR THE YEAR:
“LPR STUDIO started in 1997 with 2 weekly walking clubs as this
allowed me to train with my new baby and to utilise my Sports
Science degree and help others achieve their PB. From here,
weekly sessions increased until in 2016 LPR STUDIO offers 12
hours of classes. Amazingly, next year is LPR STUDIO’s 20th
birthday and huge celebrations are planned! I can’t believe how
lucky I am to have so many wonderful LPR clients, my own Studio
and a job which I love. Thanks again to all of you for your loyalty
and support.
LPR STUDIO has never pretended to be like other gyms. At LPR
your sessions are constantly adjusted to reflect your fitness, any
injuries or just your daily energy. When you attend classes at LPR
STUDIO, you receive a fabulous group session with amazing
individual attention – something that you won’t get anywhere
else!! I’m thrilled to have you all at LPR STUDIO. You keep me
accountable(to the clock and my counting!) but more importantly,
you are my friends, not just my clients.
My promise to you for 2017 is that I will continue to provide
professional information, motivational sessions and honest yet
embarrassingly funny stories at each class you attend. Wishing
you and your families a wonderful Christmas - have fun, stay safe
and see you in 2017!!”
LPR CLASSES IN JANUARY 2017:
LPR FITNESS STUDIO offers these special classes in
the last weeks of January 2017 before officially
opening on Mon 30/1/17:
Sat 21/1:
7.30am INTERVAL/ABS ($15 casual rate)
8am LOWER WEIGHTS ($15 casual rate)
8.30am UPPER WEIGHTS ($15 casual rate)
9am ABS/STRETCH ($15 casual rate)
Mon 23/1:
5.50am LOWER WEIGHTS ($15 casual rate)
6.20AM UPPER WEIGHTS ($15 casual rate)
Weds 25/1
5.50am CARDIO SURPRISE ($15 casual rate)
6.20am INTERVAL/ABS ($15 casual rate)
Fri 27/1
5.50am CIRCUIT ($30 casual rate)
Sat 28/1:
7.30am INTERVAL/ABS ($15 casual rate)
8am LOWER WEIGHTS ($15 casual rate)
8.30am UPPER WEIGHTS ($15 casual rate)
9am ABS/STRETCH ($15 casual rate)
I’m currently working on a new, dynamic & exciting
timetable for the remainder of 2017 (from 30/1 onwards)!
You’ll love it!! If you’d like to participate in the above
sessions as an LPR GOLD MEMBER, simply pay $50 into my
account before 31/12/17 (no partner memberships until after
this period of time).
ABS/CORE ROUTINE TO TRY
WHILE LPR IS CLOSED!
This short routine is fabulous for strengthening your abs/core and
only takes 2 minutes. It can be done every day so get started:
(1) Elbow plank - Face ground elbows directly under shoulders and
forearms on ground, lift body so weight is on forearms and toes.
Hold body parallel to ground, keeping butt down. Relax
shoulders and pull bellybutton toward spine. Hold for 4
seconds
(2) Stay in position and pike your bottom up in the air then back to
plank x 4
(3) Kick straight leg up behind you x 4
(4) Bend R knee to R elbow then repeat on L x 4
(5) Take plank onto hands ie straighten elbows and walk your feet
in as close as you can to your hands, pause, then walk feet out
to plank position x4
(6) Repeat (5) and stop when legs are in then kick straight legs
back x 4 alternating R then L then walk back to plank x 4
(7) Hold plank and star jump legs out and in x 4
(8) Drop down to elbows and complete 4 more pikes!
(9) REST!!!!!!
LPR CHRISTMAS SURVIVAL PLAN
Did you know the average weight gain over the four-week Christmas period is two
kilos? Here are some simple ways to help you cut calories without cutting back on
fun during the festive season.
(1) Keep the real indulgent days to a minimum; say Christmas Day, Boxing Day and
New Year's Day. A 2-4 week feeding frenzy takes its toll on the body.
(2) Don't try to lose weight over Christmas. Parties and celebrations can make
slimming near impossible so don't set yourself up for failure. Instead, keep your
weight stable and get back into healthy eating after New Year.
(3) Cutting calories - you don't have to be calorie-conscious for your entire
Christmas dinner but by introducing some tasty lower calorie food choices you can
make some real energy savings:.
• Try veggie sticks and fruit platters. Dip these in ricotta cheese, mixed with
sweet chili sauce - a great low-fat dip!
• To cut back on fat, remove skin from the turkey/chicken etc
• Prepare lots of fruit salad – it’s a very refreshing option
• Choose diet soft drinks, mineral water or plain chilled water
• Limit alcohol to particular times; say after 6pm as general rule
• Alternate alcoholic and non-alcoholic drinks - 1 wine, 1 water!
* Avoiding overeating - if you ignore the body's normal fullness signals and overeat
you can eat twice as many calories as on a usual day. Get-togethers that become
a constant feast from dawn to dusk, can be the most fattening days of the year.
(4) Some other tips:
* Plan your menus. Only buy as much food as you need
* Inform family not to bring food over when they visit
* Tell people you don't want food as gifts
* Don't finish everything on your plate. It may be a waste but it is a far better option
than the calories ending up on your waist!
* Use small wine glasses. A standard glass of wine is 125 mls, not 300 mls
* Put leftovers in the freezer after serving or give to your guests when they leave
(5) Keep moving - If your diet takes a holiday at Christmas, try to keep your
exercise routine on track. An after-meal walk, or backyard game will help digest
your food and counteract the calories. Other ideas include:
* Plan a family day out at the park or indoor game centre to get people moving
again after Christmas Day
* Book an adventure holiday rather than a few lazy days by the pool
* Buy the kids active presents eg bicycles or sports gear
* Ask for an active present, such as an LPR membership or rollerblades!!!??
WHO THE HELL INVENTED THE
BURPEE .... AND WHY??
Royal H. Burpee was a physiologist in New York City who invented a
much milder (and less tormenting) version of the movement, intending
it to be done just four times in a row as part of a fitness test. At a time
when exercise science was mostly concerned with measuring the
fitness of already fit people, Burpee wanted a simple way to assess
the fitness of everyday folks. So in 1939, he invented an as-yetunnamed four-count movement that would provide a quick and
accurate way to evaluate fitness. The original exercise was simple:
1.
2.
3.
4.
Squat down and place both hands on the floor in front of you.
Jump feet back into plank position
Jump feet forward.
Return to standing.
Nowadays we know the burpee as a six-count bodyweight movement:
1. Bend over or squat down and place both hands on the floor in
front of you, just outside of your feet.
2. Jump both feet back into plank position.
3. Drop to a push-up—your chest should touch the floor.
4. Push or snake up to return to plank position.
5. Jump feet back in toward hands.
6. Explosively jump up into the air, reaching arms straight overhead
Although the original burpee was far less punishing than the move we
know today, it was nevertheless considered especially taxing. So
much so that the military adopted it in 1942 as part of its fitness test
for men enlisting in the armed services during World War II. As part of
the overall test, soldiers were required to perform “squat thrusts” (as
Burpee’s burpee was known at the time) for 20 seconds straight. By
1946, however, the military required burpees for one full minute—
performing 41 reps in that time was considered excellent, while fewer
than 27 was considered poor.
So do your own test and see how you go!!!! Or maybe I can offer an
LPR BURPEE TEST??????
LPR NUTRITION INFO
RECIPE OF THE MONTH
CHICKEN WITH LIME, MANGO & AVOCADO SALSA
INGREDIENTS:
4 chicken breast fillets
* 1.5 tablespoons peanut oil
* 1 tablespoon lemon herb seasoning
SALSA:
* 2 teaspoons finely grated lime rind
* 1/4 cup lime juice
* 2 teaspoons honey
* 2 teaspoons olive oil
* 2 mangoes, diced
* 2 avocados, diced
* 1 cup coriander leaves, chopped
METHOD:
* Cut fillets in half horizontally.
* Combine fillets, oil, seasoning, juice, salt & pepper and mix
well
* Cover and refrigerate for 30 mins then drain chicken and
reserve marinade
* Cook chicken on BBQ brushing with reserved marinade until
cooked through
SALSA: Mix all ingredients in a bowl and serve salsa with
chicken
LPR FABULOUS SESSION FOR
SUPER BUSY PEOPLE!!
*ARE YOUR SATURDAYS CRAZY, HECTIC & FULL OF KIDS
ACTIVITIES?
*WOULD YOU LIKE A SUPER-DOOPER TOTAL BODY
WORKOUT ON SATURDAYS
BEFORE YOUR COMMITMENTS BEGIN??
*Do YOU NEED MORE MUSCLE & INCREASED
CARDIO FITNESS IN JUST 30 MINS PER SESSION?
*DO YOU WANT A TOTAL BODY SESSION THAT
FINISHES BEFORE 7.30AM??
*YOU NEED THE
LPR SUPER DOOPER 30 MIN SATURDAY SESSIONS:
*6.30AM - 7.00AM CARDIO BLITZ
*7.00AM - 7.30AM MUSCLE UP
GET IN, GET OUT,
AND GET ON WITH YOUR WEEKEND!
YOU WILL FINISH YOUR TRAINING AT 7.30AM,
AND ENSURE YOUR BODY IS FIRING FOR THE
ENTIRE WEEKEND!!!
LPR MEMBERSHIP CONDITIONS
Recently, I sent out some info regarding your LPR GOLD MEMBERSHIP:
“Over the past few months, I've met with other FITNESS STUDIO owners and
managers to discuss the best way to provide our members with
professional fitness memberships while simultaneously ensuring we abide
by the code of conduct required of us. The issue of TIME FREEZE (when your
membership is put on hold) was specifically discussed and I have
addressed it below.
Consequently, I’ve compiled the following information for you so there is
no confusion about the benefits and conditions of your LPR GOLD
MEMBERSHIP:
*LPR GOLD MEMBERSHIP can be taken for one month or three months
*LPR GOLD MEMBERSHIP gives you complimentary access to all LPR sessions
except LPR BOOTCAMP and LPR MUSCLE UP
*LPR GOLD MEMBERSHIP ensures you pay a reduced rate if you want to
participate in LPR BOOTCAMP and LPR MUSCLE UP sessions
*LPR GOLD MEMBERSHIP must be paid before the 7th of the month or a $10
late fee will be incurred
*your three month LPR GOLD MEMBERSHIP can be placed on TIME FREEZE
according to the following conditions:
Conditions for Time Freeze
A request for Time Freeze must be made in writing with at least 2 weeks
notice prior to the first day of the freeze period.
The minimum time for a time freeze is FOUR (4) CONSECUTIVE WEEKS in an
LPR THREE MONTH GOLD MEMBERSHIP – this FOUR WEEK PERIOD will then be
added to your next LPR GOLD MEMBERSHIP
A Time Freeze fee of $10.00 will be added to your next membership.
Members can only use the studio during the Time Freeze period if they pay
casual rates.
If you’re confused by all this legal jargon about TIME FREEZE, don’t worry!
I was too!! Here’s the basic idea:
Your LPR GOLD MEMBERSHIP equates to just $3.70 per day (less than the
cost of your average coffee!!). The financial benefits of having an LPR
GOLD MEMBERSHIP are obvious. The average LPR client participates in 3
hours of sessions per week. If you were paying the casual rate of $26 per
one hour class, you would pay over $300 per month. As an LPR GOLD
MEMBER, you pay just $135 for one month or $335 for three months! By
pre-paying your LPR GOLD MEMBERSHIP, you get a huge financial benefit
which puts more dollars in your pocket!!!
If you have an upcoming holiday and you want to put your LPR GOLD
MEMBERSHIP on hold, the TIME FREEZE option allows for this. For a simple
$10 fee, you can put your THREE MONTH GOLD MEMBERSHIP on hold for a
MINIMUM OF FOUR WEEKS and this time will be added to your next
membership.
Please note, refunds and deductions to your LPR GOLD MEMBERSHIP
cannot be given – instead your frozen time will be added to your next
membership. Similarly, the TIME FREEZE option cannot be used AFTER THE
EVENT – at least 2 weeks notice must be given before your holiday etc.
With regard to sickness, this will be dealt with on a case by case basis.
So there you have it! LPR FITNESS STUDIO is up to date and ready to
continue providing the professional, yet personal service that I am so
proud of. If you have any questions about the above, please don’t
hesitate to contact me.”
Your responses have been wonderful – thanks:
* ”That’s very fair Lisa – we don’t offer our members a time freeze
option”
* “I think you should have had this in place ages ago. Makes perfect
sense. I would assume that your paperwork and chasing people to pay
would be a nightmare. Administration/paperwork can be ridiculous.
You are always there for us regardless”
* “Just common sense to me!!”
* “Extremely fair – you have my support!”
* “Never even thought of asking for a freeze as I get my money’s worth
every week at LPR!!”
LPR TRX INFO
It’s been over 5 years since I’ve made any HUGE changes to the training
system & ideas at LPR. Rather, I focus on total body, no fuss sessions that
deliver fabulous results without any gimmicks or silly equipment that you
can’t utilise in your own time. But now LPR is a TRX BASED STUDIO with 15
TRXs available for your usage!
What is TRX?
TRX classes are bodyweight suspension training sessions which build
strength & improve flexibility, balance & core stability. TRX classes
compliment your current LPR workouts - every movement engages your
core and ensures your muscles are working at your own level in a safe &
anatomically correct way. TRX classes are suitable for all fitness levels all exercises can be adjusted to suit your individual strength and fitness.
By now, most of you have experienced TRX training and you’re LOVING IT
“I’m really loving the TRX. I can see a real change in my body; my muscles,
my abs and my strength!!” (Kate)
There are plenty of opportunities for you to have your turn:
*
TRX WEIGHTS – this new choreography takes our current WEIGHTS session
to another level using TRX, dumbbells, bosus & fitballs! Classes are Mon
5.50–6.50am, Weds 9.30–10.30am and Sat 8–9.30am
*
MUSCLE UP (Saturdays 7.00am) – a 30 min workout using TRX to increase
muscular endurance & strength in your entire body, especially core/abs
LPR TRX INFO
Just want to clarify something that’s bothering me about
LPR’s TRX usage!
When I purchased the TRXs, my plan was to give as many
clients as possible the chance to gain the amazing
benefits of suspension training but because of the small
number of TRXs I was able to purchase, I was forced to
limit participants to TRX MUSCLE UP and TRX BOOTCAMP
classes. This concerned me because I didn’t want LPR
clients to think that, in order to use a TRX, they had to
spend more $$ and commit to 10 week program.
For this reason, I’ve added OPTIONAL TRX training into all
LPR WEIGHTS, LPR TRX CIRCUIT & LPR TRX INTERVAL ABS
sessions. Please note the word “OPTIONAL”!
No-one is OBLIGATED to use the TRX!! You will always be
given options for every TRX exercise eg Hamstring Curls
can be done with a TRX or a fitball.
My main goal is to enhance & significantly improve your
results with use of the TRX and so far the feedback has
been overwhelming:
“Love the TRX (in a sick kind of way)”
“Haven’t felt my muscles like this for a long time – great
workout!”
“Couldn’t walk for 4 days, and what about the pain in my
abs!! Oh well, I know it’s good for me!”
LPR MEMBERSHIP INFO
LPR GOLD MEMBERSHIP
Did you know there are over 12 hours of LPR weekly sessions? You
need to participate weekly in just 2 hours of sessions to make your
LPR GOLD MEMBERSHIP financially viable. A one month membership
is just $145 or three months is $350 - that’s less than $5 per day!! This
saves you money AND motivates you to train regularly to increase
fitness, strength & energy, decrease body fat & improve energy.
Please make payments before 7th of month or a $10 late fee applies.
HUSBAND & WIFE MEMBERSHIP
LPR GOLD MEMBERSHIPS give you access to every LPR session for
one low monthly fee & the LPR PARTNER GOLD MEMBERSHIP allows
you AND your partner to attend all LPR sessions for a special rate:
*LPR ONE MONTH PARTNER GOLD MEMBERSHIP - $150 for one &
$75 for your partner
*LPR THREE MONTH PARTNER GOLD MEMBERSHIP - $350 for one
person and $175 for your partner
Memberships must be paid by 7th of month or $10 late fee will apply
** Both memberships must be paid for at the same time and be taken
for the same period.
Revised rates as at 1/8/15 are as follows:
LPR GOLD MEMBERSHIP RATES:
One month = $150 ($4.80 per day)
One month partner membership = $75
Three months = $350 ($3.90 per day)
Three month partner membership = $175
CASUAL RATES:
30 min session= $15
10 session pass = $150 (11 X 30 MIN SESSIONS)
30 min session (student/senior) = $13
10 session pass = $130 (11 x 30 min sessions)
Gentle Weights class = $15
LPR ABS HOME PROGRAM
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(1)ABDOMINALS - Crunches
3 SETS OF 20-100 CRUNCHES
*Lay on back with knees bent & feet flat on floor (legs in air for advanced option)
Fingers on skull & elbows back behind head, eyes on ceiling with large gap between chin & chest
Exhale & lift head & shoulders off ground, pause then inhale & lower back to starting position
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(2)ABDOMINALS - Shoulder to knee
3 SETS OF 10-20 REPS EACH SIDE
Lay on back in same position as above then place R ankle on L knee
Exhale & twist L shoulder to R knee keeping R elbow on ground
Inhale & return to starting position
Repeat on other side
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(3)ABDOMINALS - Knee to chest
3 SETS OF 10-20 REPS EACH SIDE
Lay on back in same position as above with leg crossed over
Exhale and pull knee to chest lifting butt off the ground
To make this easier, take hands beside hips
Inhale and return to starting position
Repeat on other side
(4)ABDOMINALS – Reach for the shin
3 SETS OF 10-20 REPS EACH SIDE
*Lay on back with knees bent & feet flat on floor
Fingers on skull & elbows back behind head
Eyes on ceiling with large gap between chin & chest
Lift head & shoulders off ground
Reach R hand to R shin in pulsing movement
keeping elbow straight
Ensure side-ways NOT upward movement
Repeat to one side then do other side
(5)CORE - Plank
Face ground elbows directly under shoulders and
forearms on ground, lift body so weight is on forearms and toes
Hold body parallel to ground, keeping butt down
Relax shoulders and pull bellybutton toward spine
Hold for 20-60 seconds
LPR 2016 TIMETABLE
TIME
MON
TUES
5.50am LOWER
WEIGHTS
WEDS
THURS
FRI
SAT
MOVE & STRETCH & HIIT &
GROOVE STRENGTHEN TABATA
CIRCUIT
(60 MINS)
6.20am UPPER
WEIGHTS
6.30am
INTERVAL/
ABS
CARDIO
BLITZ
MUSCLE UP
7.00am
7.30am
INTERVAL/
ABS
8.00am
LOWER
WEIGHTS
UPPER
WEIGHTS
ABS/CORE
8.30am
9.00am
9.30am STRETCH &
STRENGTHEN
10.00am
CARDIO
SURPRISE
10.40am
GENTLE
WEIGHTS
(45mins)
7.30pm FUNCTIONAL
FITNESS
(60 MINS)
LOWER
WEIGHTS
UPPER
WEIGHTS
BOOTCAMP
(60mins)
LPR CLASS DESCRIPTIONS
WEIGHTS (30 mins) - strengthen every muscle in your body & increase bone density using
TRX, dumbbells, fitballs & bosu . LOWER = training thighs & butts, UPPER = training shoulders,
back, chest, triceps & biceps. Suitable for all ages. Free for Gold Members & $15 for Casuals.
STRETCH & STRENGTHEN (60 mins) - A fabulous yoga/pilates class to strengthen and
strengthen your muscles. Free for Gold Members & $30 for Casuals
MOVE & GROOVE (30 mins) - move and groove your way to a leaner, fitter body with this
choreographed cardio class guaranteed to energise you - suitable for all ages & fitness levels.
Gold Members free and $15 for Casuals.
GENTLE WEIGHTS (45 mins) - a gentle strength training program to strengthen your muscles in
a safe and fully supervised environment. $15 for Casuals.
ABS/CORE (30 mins) - a great session for strengthening even the most stubborn tummy
muscles then stretching to increase flexibility & decrease injury. Free for Gold Members and $15
for Casuals.
CARDIO SURPRISE (60 mins)– this class changes weekly from inside to outside, from intervals
to longer duration. Great for fat burning and a strong body. Free for Gold Members and $30 for
Casuals.
INTERVAL/ABS (30 mins) – interval combinations of cardio work & abdominal / core work.
Great for fat burning and a fabulous looking tummy, not to mention stronger abs. Free for Gold
Members and $15 for Casuals.
HIIT & TABATA CIRCUIT – This choreography-free session follows the principle of HIGH
INTENSITY INTERVAL TRAINING with varying times for each interval so you get a total body
workout. Suitable for all fitness levels & those wanting to burn body fat & increase muscular
tone. Free for Gold Members and $30 for Casuals.
FUNCTIONAL FITNESS– strengthen your stabilizers & major muscle groups with this new class.
Free for Gold Members and $30 for Casuals.
CARDIO BLITZ – intense cardio session to increase your fitness.; suitable for every level. Free
for Gold Members and $15 for Casuals
TRX MUSCLE UP – increase your muscular strength, endurance & strengthen your abs/core;
suitable for every level. Free for Gold Members and $15 for Casuals
LPR HOUSEKEEPING
Here’s some general rules to help us
all enjoy the total LPR experience:
* please park in car spots marked 4 and 5
midweek during the day; 3,4 and 6 midweek
during the evening; and 3, 4, 5 and 6 on
Saturdays ie not number 1, 2, 21 OR 22!
* please bring a towel to all sessions or borrow
one from LPR (kept in bathrooms)
* please keep talk to a minimum during sessions
* please turn mobile phones off during classes
* if you forget your water, please don’t
dehydrate in silence ... you can buy water from
LPR for just $2
* please remember your inners for
CARDIOBOX or buy another pair for $5
* Have fun and work hard!!!!