Classes

We offer classes for every level, and each class is capped at 12 people so everyone can get the individual attention they need. 

 
 
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Group PT

Mondays, Thursdays

12pm – 12:45pm

Saturdays
11am – 11:45am

Our most popular class, due to the constantly varied, engaging and social training style delivered by our qualified team of trainers. These classes are one hour in duration, consisting of a warm up, movement instruction and standards, set up and workout. The movements in Group PT classes are geared towards those looking for less heavy weightlifting but still achieving a challenging, sweat fuelled workout! We recommend attending at least 2 - 3 of these sessions each week in conjunction with other classes to maximise your efforts to increase your fitness levels!

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Strength + Conditioning

Tuesdays, Fridays
8am – 9am

Sundays
10am – 11am

Athletic based classes run by our highly trained Coaches. This is a progression from our other classes in the program, with more of an emphasis on utilising olympic lifting movements in conjunction with high intensity interval training incorporating Gymnastics, Bodyweight, Weights and Cardio to achieve total strength and conditioning. The next step in your quest to become the fittest and strongest you - these sessions are for those that are ready to be challenged both mentally and physically.

●  Prerequisite: Must have completed the ONE PTS Fundamentals Program prior to signing up for this class

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Fundamentals

Tuesdays, Thursdays
5pm – 6pm

Saturdays
9am – 10am

These are three sessions that all new members (and recently signed members) must complete in order to gain access to the full range of our classes. Three private appointments must be completed to gain competency and access to ‘S&C’, ‘Olympic’ and ‘Heavy Lifting’ classes. These sessions are designed to make the transition easier for everyone and you will be able to move safely and have a basic understanding of the sets that are written. They will cover not only the basic things like push ups, burpees, rowing, cleans and snatches but cover things like understanding session structure and how to appropriately approach a session, ensuring you benefit as much as possible from your commitment to improve your health and fitness.
 

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Development

Mondays, Wednesdays, Fridays
1pm – 1:45pm

We'll look at breaking down your movement, developing a greater understanding of what it is you're looking to achieve and then building it back up. You’ll be surprised how much one session can make towards improving your performance in ‘Group PT’, ‘S&C’, ‘Olympic’ and ‘Heavy Lifting’ classes.

 
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Gymnastics

Saturdays
10am – 11am

Sundays
11am – 12pm

Gymnastics classes focus on core strength, flexibility, creating greater body and spacial awareness as well as developing strict strength necessary for movements such as toes to bar, handstands/handstand push ups, muscle ups, pistol squats and more! There classes welcome members of all abilities. Not just those already proficient at these movements, but for those looking to learn too.
The benefits from the skills, strength and mobility we develop in these classes transfer directly over to all facets of training, helping with everything from Group PT to S&C classes.

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Olympic Lifting

Sundays
1pm – 2pm

Olympic lifting is based on two lifts, the snatch and clean & jerk. This involves a variety of barbell movements from deadlifts to split jerks. If you want to get stronger, develop your technique, build your confidence lifting weight, this is the class for you.

You will learn techniques to lifting, issues will be identified with ways to work on them, accessory work to develop strength with an overall muscle balance and greatly increase your barbell efficiency. These are not conditioning sets, you will be working methodically with lower rep schemes in order to increase strength and explosive power, learning how your body moves under heavy load, and most of all reap the rewards of getting stronger!

● Prerequisite: Must have completed the ONE PTS Fundamentals Program prior to signing up for this class

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Heavy Lifting

Tuesdays, Thursdays
9am – 10am

Sundays
12pm – 1pm

This is the most advanced group for those who have a solid base technique. This class focuses on lifting heavy and increasing your max lift strength in a safe and controlled environment. This is all based around barbell work with different movements programmed over a period of time. This is not for beginners, please discuss with your trainer if this class is suitable for you.

● Prerequisite: Must have completed the ONE PTS Fundamentals Program prior to signing up for this class

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Glutes + Core

Mondays, Wednesdays, Fridays
9am – 10am

Learn to find, switch on and develop your glute and core strength!

Strong glutes and a strong core are essential in maintaining quality form whilst training and preventing common injuries such as; knee pain, back pain (particularly lower back) and tight hip flexors.
Further developing these two muscle groups will help increase your athletic performance and will allow you to generate more power whilst training as well as improving other aspects such as running

 
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Boxing

Mondays, Wednesdays, Fridays
5pm – 6pm

Boxing classes offer a change of pace to the usual training style available at ONE.

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Team Challenges

Tuesdays, Thursdays

6pm – 7pm

Saturdays
11am – 12pm

These sessions focus on teams working together in a competitive environment. The workouts can only be completed well if you work as a team and communicate with each other. It is a competitive yet highly welcoming and fun environment where everyone enjoys the banter whilst they try and get the edge over one another to cross that line first. Constantly varied with different games and workouts, you never know what your team will be walking in to.

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Mums + Bubs

Tuesdays, Thursdays
1pm – 2pm

Saturdays
12pm – 1pm

For all those mums (and of course dads) that want to train but have their kids with them. Tim's mums and bubs has been running for many years with great success. Not only do the mums have a great environment to train in, the kids have toys and friends to play with in a safe and happy environment. You don't have to be a mum to join this class, anyone is welcome. Just be aware there will be more kids around than a normal Group PT session

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Kids Training (6-9yrs)

Mondays, Wednesdays, Fridays
6pm – 6:45pm

Sundays
1pm – 1:45pm

Kids training is a program designed to develop conditioning, hand-eye coordination, strength and overall wellbeing. The trainers create a friendly, energetic and competitive environment that makes this program suitable for all stages of fitness, catering for beginners to elite.

 
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Pilates and Yoga

Mondays, Wednesdays, Fridays
5pm – 6pm

Pilates and Yoga help to increase flexibility, core strengthening, posture alignment and glute activation with many health benefits. The classes have a range of beginners to intermediate and help to improve any fitness program results.

Call to book in to a class today, there is a maximum of 10 people per class so the instructor can work closely with each individual ability.

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Corporate Fitness + Team Building

Mondays, Wednesdays, Fridays
5pm – 6pm

Join ONE PTS Trainer, Christian Miranda, and his team, as they work with you and your company to achieve the following benefits that corporate training can provide:

● Brings a different dynamic to the team

● Better understanding of people individually by recognising their strengths, weaknesses, determination, commitment

● Get to know one another’s personality types better as this can be quite limited in some offices

● Sparks new conversation in the office therefore builds better working relationships as these conversations bring value and are purposeful

● Has opened up interest to exercise with one another on occasions outside of our weekly PT session

● Eliminates ‘time’ and ‘financial’ excuses when it comes to exercise as this is a ‘during work hours’ commitment

● Opens up people’s minds to health and fitness by introducing them to quality training and a quality trainer

Complement your employees existing efforts toward their health and fitness by providing a company specific opportunity to work alongside each other under the coaching of one of Australia’s top trainers and motivators.

Location: City CBD, North Sydney, Eastern Suburbs, Parramatta, Homebush and more

For rates and bookings contact Christian on 0402 751 377 or email hello@onepts.com

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Juniors Program (10-14yrs)

Mondays, Wednesdays, Fridays
5pm – 6pm

At ONE we encourage everyone at every stage in their journey with health and fitness, ranging from absolute beginners to advanced athletes. With something here for everyone our youth are no exception.

As well as providing the necessary framework for physical development and growth, our after school program offers kids the opportunity to develop an understanding and love for physical activity under the guidance and watchful eye of our experienced trainers.

Our sessions are designed to increase body awareness, reflexes, hand eye coordination, balance, communication skills, self confidence and mental fortitude at a young age. These factors are important for any developing youth and are essential when it comes to sporting growth, making it the perfect compliment for any sport whether it be pre, mid or post season at any level.

These sessions are not only used to train kids, but are used as a platform for us as trainers to mentor kids, creating lifelong positive relationships with health and fitness from a young age. With issues such as childhood obesity forever on the rise and lifestyle related issues being more and more prevalent among our youth, what better solution is there than to prevent them before they take hold.

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ONE-ON-ONE
Personal Training

Mondays, Wednesdays, Fridays

5pm – 6pm

With a team of 11 Personal Trainers drawing on years of experience across many different athletic and professional backgrounds, you’re bound to find a personality that you can relate to that will assist you with your goals!

Specialising in:

  • Strength & Conditioning
  • Weight Loss
  • General Improvements in Health
  • Rehabilitation
  • Pre and Post-natal exercise
  • Kettlebells
  • Swimming
  • AFL

Get a free consultation with one of our specialised trainers!