TIMETABLE TERM 1 2021 | w BOOK ONLINE XSNRGAPPOINTMENTS.AS.

ME/ALLCLASSES
w XSNRG.COM.AU | G XS ENERGY PILATES STUDIO – XSNRG | @xsnrg_pilates | #XSNRG

TIME MON TUE WED THU FRI SAT

05:00 AAA CIRCUIT

06:00 WAKE UP YOUR CORE TABATA MAT WORK GUNS & BUNS MAT WORK

08:00 RESTORATIVE PILATES

08:45 AAA CIRCUIT MAGIC CIRCLE MAT WORK AAA CIRCUIT AAA MAT WORK

JUMP 30 EXPRESS REFORMER (30)

10:00 SCULPT & TONE REFORMER MAGIC CIRCLE REFORMER POSTNATAL MAT WORK AAA REFORMER

11:30
12:30 EXPRESS REFORMER (30) JUMP 30 EXPRESS CORE (MAT 30) EXPRESS REFORMER (30)

16:30 MAT WORK CIRCUIT

16:45 JUMP 30

17:00 PRENATAL REFORMER TABATA MAT WORK

17:15 ZUMBA

17:30 AAA CIRCUIT INSTRUCTOR KEY

18:00 JUMP CIRCUIT AAA CIRCUIT AMANDA

TIME MOBILITY FLOW RESTORATIVE PILATES JUMP CIRCUIT WENDY

18:30 RESTORATIVE PILATES JUMP CIRCUIT KAREN


CLASS KEY * Not suitable for recently postnatal and prenatal women
WAKE UP YOUR CORE – 50 MINS *
Wake up and start your day with this core blasting mat workout! You will feel
more energized and mobile after this class, can you think of a better way to
start the day?
MAGIC CIRCLE MAT WORK – 50 MINS *
We love our Magic Circle classes! This small apparatus is so great for working the
whole body and great for toning.
EXPRESS CORE – 30 MINS *
Express Core is a 30 minute mat work class. Do you have 30 minutes during
your lunch break? Hit XS Energy for a quick but intense abdominal mat workout
designed to strengthen and tone your mid-section.
GUNS AND BUNS – 50 MINS *
Sculpt your glutes and upper body in this awesome mat work class, this is one
of our faves!
CLASS KEY * Not suitable for recently postnatal and prenatal women Please wear grip sole socks and bring a towel and water. Reformer classes: max 3 per class, Reformer circuits: max 6 per class
MAGIC CIRCLE REFORMER – 50 MINS *
Are you looking for a challenge in your regular reformer workout? This perfectly
paced and fun reformer class using the Magic Circle is sure to wake up your
muscles! Old favourites feel brand new with the addition of the circle which
represents your power house so that whenever you squeeze it, you feel your
centre. If your muscles aren’t sore tomorrow, you’re not squeezing the circle
enough!
SCULPT AND TONE REFORMER – 50 MINS *
Yep, you guessed it! Check out the above class, take out the arms and add lower
body toning! Legs, belly and tush work and cardio! You are going to feel this one!
AAA CIRCUIT – 50 MINS *
This class is a circuit style combo of stability and strength moves for the arms,
abs and ass on the fitball, Wunda chair and reformers. You will have a group of 6
to interact with and workout together, sound like fun?
MAT WORK CLASSES
Please wear grip sole socks and bring a towel and water. Max 8 per class
RESTORATIVE PILATES – 50 MINS *
Combining gentle pilates exercises with dynamic, static and PNF style stretching
using therapeutic tools. We’ve also incorporated education on biomechanics,
physiology and natural movement to help you move individual body parts more
so you can be less static and more dynamic in your movement. This is a great
class to learn and explore different ranges of motion you’ve maybe never had or
felt before!
ZUMBA – 50 MINS *
Grooving to the beats of salsa, flamenco, and merengue music feels more like a
dance party than a workout, which is exactly what makes Zumba so popular. The
Latin-inspired dance workout is one of the most popular group exercise classes
in the world. Zumba classes are set to upbeat music and feature choreographed
dance numbers that you might see in a nightclub. You don’t need to be a great
dancer to feel welcome in a Zumba class. Ditch the Workout, Join the Party!
REFORMER CLASSES/CIRCUITS
EXPRESS REFORMER – 30 MINS *
A 30 minute fun-filled workout is based entirely on the pilates reformer. This
class is structured with fun and innovative pilates choreography that will get
your body moving, legs shaking and abdominals burning! You will increase your
strength, fitness, flexibility and vitality.
JUMP CIRCUIT – 50 MINS *
This 50 min class will increase your heart rate and tone all the trouble areas
using the reformer jump-board, Wunda chair and other small apparatus’. The
most fun you can have exercising... SWEAT - FUN - BOUNCE!
JUMP 30 – 30 MINS *
Are you ready to elevate your heart rate, work up a sweat and challenge your
co-ordination? Your body and your mind will feel the burn while still paying close
attention to detail and focusing on the principles of pilates.
TABATA MAT WORK – 50 MINS *
This circuit uses all the different types of pilates equipment we have in the
studio along with hand weights and functional body weight exercises added.
Each station is 1 minute with a small rest period between each exercise. This
class is suitable for all fitness levels as you can work at your own pace.
This is a head to toe fat burning workout that will improve core strength and
balance. This is a fun class taken at a much faster pace than regular pilates
class but with not compromise on form or pilates principles.
POSTNATAL MAT WORK – 50 MINS
Postnatal pilates is one of the best forms of self-care mums can do, promoting
total-body alignment, better posture and enhanced awareness of your “new”
post-baby body, which work hand in hand to prevent issues like lower-back pain
and shoulder and neck tension. The intentional deep breathing during pilates
oxygenates both the muscles and the brain, which translates to increased
mental clarity and patience. The boost in circulation you’ll get from engaging
in pilates movement will energise your body from head to toe, something that
proves especially helpful for sleep-deprived parents.
PRENATAL REFORMER CIRCUIT – 50 MINS
Prenatal Pilates is a great way to exercise during pregnancy. Our new mums get
taught specific and targeted exercises and education to return to full function
post pregnancy. We work on pelvic floor, abdominal, glute control, upper body
stability and strength and posture. This is no ordinary prenatal class it contains a
cheeky circuit twist.
STUDIO ETIQUETTE
If you are feeling unwell please do not come into the studio and be respectful of our staff
and clients. All clients to wait in the common area (outside of studio) prior to class and
the instructor will let you know when you can enter the studio. Upon entry and after class
please use hand sanitiser. We ask that clients bring a full sized towel and grip sole socks to
all classes. All mats and equipment (including barres) are thoroughly disinfected between
classes by participants and staff.