Fitness Classes
Our Fitness classes are designed to improve your overall strength, fitness, and confidence in a supportive group environment. Each session combines simple, effective movements with a mix of strength and cardio, so you can build fitness without feeling overwhelmed.
You don’t need to be fit to start. Every workout is coached, scalable, and designed so you can go at your own pace.
Whether you’re just getting started or looking to improve your fitness, this class will meet you where you’re at and help you keep progressing.
Lower Body Strength + Cardio Express
This class is designed to build strength in the lower body while also incorporating a cardio component at the end to enhance endurance and improve cardio fitness.
Upper Body Strength
Designed to tone and strengthen the major muscle groups of the upper body.
Full Body Strength
Using free weights and machines to build muscle and sculpt your entire body. Come ready to break a sweat and challenge yourself. Bring your energy, and let's get stronger together!
Boxing Class
Mental health with an Uppercut. Got stress, come hit something. This isn't your typical therapy session, its sweat and power in every punch. Where strong women come to let it out.
This is an energetic class, combining boxing fundamentals with cardio to boost your mood and connect with others.
Be Unstoppable
Join us for our total body fitness class, designed to enhance your strength, endurance, and overall fitness. This high-energy workout combines strength training and cardio..
How Our Training Works
Our training runs in structured 5 week blocks, designed to help you build strength, improve fitness, and see real progress over time.
You’ll see familiar movements each week, allowing you to build confidence, improve technique, and gradually increase intensity.
You can start at any time, our coaches will guide you through each session so you feel comfortable and supported from day one.
New to The Flex?
All members begin with a 1:1 onboarding session before joining classes.
This is designed to help you understand the movements, build confidence, and get clear on your starting point.
This means when you step into a class, you’re not guessing, you’re supported.
Our tailored 5 Week Training Programs
Phases of Training
Week 1-2: Foundation Building (Get to know your program) Focus is on establishing a solid base. This phase will be about ensuring proper form and finding your starting weight to improve on throughout the training block.
Week 3-4: Intensification Gradually increasing the intensity of the workout through progressive overload.
Week 5: Peak Performance (Send It Week) Maximum effort and performance. Focusing on reaching program goals. Can also used for a de-load/recovery week for those needing it.
Progressive overload involves consistently increasing the stress placed on the musculoskeletal system which leads to adaptations in muscle strength endurance and performance.
We do this by:
• Increase Resistance – gradually lift heavier weights to challenge your muscles.
• Increasing our repetitions – perform more reps of the same exercise while maintaining the same weight, which allows your muscles to endure more work over time.
• Increase Sets – add more sets to your workout. For examples if you typically perform three sets of an exercise, try increasing it to 4 or 5.
• Safety considerations – we prioritise proper form first before progressing, to avoid injuries. As well as incorporating deload week where necessary to reduce the identity or volume to allow for recovery.
New location now open
2/2 Bellbowrie St, Port Macquarie, NSW 2444