Classes

An indoor cycling workout where you will ride through various terrains such as flat rides, hill climbs and races, mixing intervals with endurance. Your instructor will guide your pace and resistance, however you can work at your own level. Improve cardiovascular fitness with a calorie burn of up to 700 per class.

Our wide variety of Yoga options provides something for everyone, of any level of ability and experience. Read on to discover our various Yoga classes that we have available at MSAC.

Hot

Hot Yoga is a flowing Vinyasa style of linked poses and is practiced in a studio maintained at 28C – 37C. Practicing yoga in a heated environment assists the muscles to warm up faster, allowing for a deeper range in postures and increases the function of your body’s internal health.

Restore

Restore Yoga guides you into a deeper level of awareness of the intricacies of your body through gentle and mindful movement. This in turn helps soothe your nervous system and restore your body on all levels, allowing you to move through life with greater vitality.

Vinyasa

This class is a fast-paced style of yoga that aims to purify your body through increased circulation. Vinyasa strengthens the body and mind through synchronised breathing and flowing movements, further strengthening tendons and hard tissues while improving flexibility.

Yin

Yin Yoga is a unique form where you are asked to relax in the posture, soften the muscle and move closer to the bone. While yang-like yoga practices are more superficial, Yin offers a much deeper connection to the body. It is not uncommon to see postures held for three to five minutes in this practice, allowing for an experience much like meditation.

AQUA

Aqua yoga is low impact, combining yoga moves with aqua exercises making it an ideal way for people with joint pain to improve their strength, flexibility, and range of motion. The buoyant effect of the water takes the pressure of a person’s weight off the joints, alleviating pain or discomfort people may feel when exercising

Pilates is great if you’re looking to build strength through low impact exercise and two core types of Pilates classes are offered to members as part of MSAC’s Group Fitness membership. Both reformer and mat-based Pilates are available with some variations for ability level.

Core & stretch

This class focuses on strengthening your movements for the pelvic floor and abdominal muscles as well as full-body flexibility.

Pilates mat moves

Performed on the floor, this class and is focussed on developing your flexibility and strength. A typical mat class will involve movements carried out with control, concentration and precision.

Pilates reformer

Advanced – Once you’ve completed 10-hours of Pilates work, you can access this advanced class that requires higher levels of technique, intensity and concentration. This class caters for participants who have experience working with the reformer beds and can demonstrate strength and stability

Foundation – This class covers the postural and technical aspects of the Pilates reformer while offering a workout that will give you an excellent base for progressive stabilisation work.

Intro – A full-body workout using spring-loaded resistance that will help teach you the fundamentals of the Pilates Reformer. This class tones arms, legs and abdominals and also improves your posture and flexibility. This is perfect if you’re looking to lengthen and strengthen muscles without building bulk. The adjustable springs allows for all levels of ability and is the perfect place to begin.

Wyser – This foundation class is run specifically for WYSER members.

The TRX Suspension Trainer uses your own body weight as resistance to stretch, tone and build muscle. You will instantly feel your core engage as you progress. Perfect for beginners through to high-performance athletes.

BODYPUMP is a barbell workout designed to get you lean, toned and fit. Utilising “The Rep Effect”, a proven formula that exhausts muscles using light weights, while performing high repetitions, each class will take you through conditioning tracks for your legs, chest, back, triceps, biceps, shoulders and abs. The combination of science-backed moves, motivating instructors and great music helps you achieve much more than you would on your own, and as you in charge of the weights, you can start out light and increase your weights as your get stronger. Suitable for complete beginners to advanced participants.  

Our Boxing classes provide a dynamic workout combining boxing technique with fitness for an overall workout. You’ll learn the basics of boxing alternating with cardio and strength stations to build your skill-level along with your fitness. Suitable for beginners to advanced.  

Please note, inner gloves are compulsory and can be purchased at most local sporting goods stores.

Zumba is a total body workout, combining dance with fitness for an interval-style, energy-burning dance fitness party. You’ll sweat while you move to a combination of Latin and International rhythms such as cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, samba, hip hop and tango. No previous experience is necessary.

Aquatic exercise is a great way to maintain fitness in a low-impact way that is gentle on bones and joints.

Aqua HIIT

Get results and get out of your comfort zone! If you want to challenge your whole body and increase your fitness, this class is your answer. It will help you tone, build up your fitness levels and continue burning calories for hours after the session. The class uses short exercises with high levels of effort and intensity to stimulate your body on all levels. This class is medium to high level, but we encourage you participate at your own pace as you work on achieving your fitness goals.

Aqua exercise

This class is ideal for anyone undergoing rehabilitation, looking for resistance training, is pregnant, senior or beginning their fitness journey. Catering for all levels of fitness through weight bearing, low impact, low resistance exercise and light cardio, these classes use a variety of equipment and are conducted in a large, supportive group environment.

Deep water running

Non weight bearing, low impact, high resistance exercise for a maximum experience. This class focuses on conditioning and toning exercises to build core strength along with giving you a high cardio fitness workout. At least a medium level of fitness and good health is required for this class.

ABS & Core is a 45 minute class carried out in an open air environment at Melbourne Sports Centres – Lakeside. It is focused on strengthening the abdominal muscles which will in turn strengthen the muscles that support the spine.

A class for the over 50’s, focusing on balance, strength and mobility. The exercises are valuable to the development and maintenance of muscular strength and elasticity, as well as good bone density and joint range of motion, and as some would attest, the most important aspect, social interaction. 

High Intensity Interval Training. One of the most effective workouts in a short space of time, HIIT training involves intervals of max-effort work alternating with periods of rest to get you fit, fast! This class will allow you to challenge yourself and you’ll notice improvements in your endurance quickly.  

A 45-minute cardio-based class incorporating low and high impact aerobic exercise. Utilising basic equipment and bodyweight resistance, this class will improve overall fitness, boost energy and burn calories! Suitable for Beginner to Advanced participants.