the BIG Boot Camp



The BIG Boot Camp is over two areas, Group Fit Room and Out Doors with two Instructors.

Combining every aspect, Cardio, Strength, Cardio Boxing, Plyo, Speed, Endurance, Flexibility .....

IT'S BIG ! IT'S A GAME CHANGER.........




D2w free Wellness Review



Wellness Review: If you would Like to start Living 100%, book a complimentary Wellness Review with our resident Wellness Coach.

Call reception on 6332 4000 or book your D2W session  next time you are at d2f.

Free sessions are only available once.




THE ZUU



ZUU is a bodyweight training modality created by Nathan Helberg that started in elite sports and armed forces. Over the years ZUU has become an integral part of these sectors being used for pre-season training, game specific conditioning, rehabilitation, confined space training, remote location training and frontline troop training where equipment is unavailable or unaccessible.
Besides being available for ALL sporting code coaches and military PTI’s, ZUU has became available to the world of fitness. With their heritage in the elite world where ALL training is scrutinised, ZUU pride themselves on increasing performance across the board.
The D2f Instructors will help you get the most form this program based on primal human movement, while getting a great workout.




D60 High Intensity Interval Training



60 minues of H.I.I.T. ( high Intensity Interval Training) . get the most from you rwork out with this intervalstyle training outdoors

All levels cattered for from beginer to Por Athlete.

 

 




Les Mills BodySTEP Easy option 30



Les Mills BodyStep with all the easy options and just 30 minutes, specially suited to beginers or the not so young .

Get into BodyStep all at the easier lower option !




OUTDOOR H.I.I.T High Intensity Interval Training at D2F



H.I.I.T.or High Intensity Interval Training is a proven way to get you metabolism up , get you cardio fit, and continue to burn calories well after the workout finishes.

Held OUTDOORS in the developing D2f out door area, at the gym, over Winter while the Gym In A Box is taking a break from the Parks.

This class will be weather dependant, turn up and if its unsafe or wet outdoors there is always another class to jump into !

Classes are 45 Minutes or Express 30 Minute Format




30 Core



30 Core 

Every one wants a great Core ! It is the pillar of everthing we do. 

30 minutes minutes dedicated to the areas we all want to see improvement and progress. This class will focus on toning and shaping and give you a great work out.

Get in and get GREAT  Core !




tuesday step express 30



BODYSTEP taylored with the Lower Options as the main feature. 30 minute duration means it acheivable for everyone, no matter fitness level or age. 




Spin Cycle




SPIN CYCLE
Spinning is Winning ! Get into this great Indoor Cycling Class, with the focus on a traditional RPM style Spin Class.
Two versions , 55 minute session SPIN HARD and the EXPRSS version 30 minutes SPIN FAST !




RPM express 30



RPM just shorter, harder, more intense ! Get in, get into it, and get out of there with the benefit of a full gas workout ! in just 30 minutes !




Les Mills BodyATTACK Express 30



The same ATTACK , just quicker, harder, faster more intense compress into 30minutes .




50 + Flex & Move



50+ FLEX & MOVE

Great class for the over 50’s to regain and maintain flexibility and movement. Formulated to offer practical and fun movement patters to sustain a healthier and more independent life style as we age. Gentle movement with some real life assistance like how to get back on you feet after a tumble. 




fitness passport



Dedicated to Fitness welcome all Fitness Passport Members, local and visitors.

(Fitness Passport is a unique membership plan for Government Department Employees, if you don’t have it ask your Human Recourses Department to enquire with Fitness Passport)

All Fitness Passport Members have full access to all facilities at Dedicated to Fitness, all classes , all cardio equipment, Weights, Heated indoor pool, Free Crèche and GYM IN A BOX out door classes.




Wednesday - CX Worx



Looking for a short, sharp workout that'll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX™ is for you!
• Based on cutting-edge scientific research
• Brand new 30-minute format
• Combines the best of personal training with the energy of a group fitness class
• Choreographed routines and chart-topping music that'll bring you back for more

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It's ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.
It'll help you run faster … play harder … stand stronger!
No ordinary workout, CXWORX™ hits many of the top fitness trends:
Core training  
Strength training  
Functional fitness 
Educated and experienced fitness professionals 
Group personal training
Highly-trained instructors explain the science behind each exercise and challenge you to reach beyond your limits. Like all LES MILLS™ programs, a new CXWORX™ class is released every three months with fresh music and choreography.
A TYPICAL CLASS
Ground-breaking scientific research means Les Mills CXWORX™ features the most efficient exercises for maximum effectiveness ... 30 minutes is all you need!




Les Mills BODYSTEP



BODYSTEP™ is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from sing-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. For those looking to increase the intensity and drive phenomenal results the circuit styled functional training of the BODYSTEP™ Athletic variation is ideal.
Like all the LES MILLS™ programs, a new BODYSTEP™ class and a new BODYSTEP™ Athletic class is released every three months with new music and choreography.
*The BODYSTEP™ Athletic variation uses short bursts of circuit-inspired functional training during tracks 3,4 and 5. This is where there is 45 seconds of intensity followed by 30 seconds of recovery. There is also an athletic circuit track featured towards the end of the workout.

A TYPICAL CLASS
Each of the music tracks in a BODYSTEP™ class has a specific exercise focus. Together they create an energizing, full body workout. Remember that BODYSTEP™ caters to all fitness levels and you can increase or decrease the intensity of the workout by raising or lowering the height of your step.

It usually takes a few BODYSTEP™ classes before you start to feel comfortable on the step, but don't give up! With each class you attend you'll feel more at ease and eventually totally alive with BODYSTEP™. Start on a low step height and focus on your feet before trying the arm movements. If you get lost in a move, continue stepping with a move that you feel comfortable with until you feel up to the challenge. Our Learn the Moves section will also give you a good place to start from.
WHAT DO I NEED TO BRING?
• Comfortable workout clothes. Check out the Les Mills BODYSTEP™ clothing  range, designed with each of our classes in mind.
• Gym shoes. We recommend cross-trainers over running shoes, because they'll give you better foot support for the types of movement you'll be doing in class.
• Drink bottle.
Towel. You're going to get sweaty!

HOW OFTEN SHOULD I DO BODYSTEP™?
Classes are best done with a rest day between them, to give your body time to recover. On your 'off' days consider a low-impact class like BODYBALANCE™. For best results, aim to take three BODYSTEP™ classes a week.
BENEFITS
• Burn lots of calories for a leaner body
• Improve your strength through core conditioning work
• Raise your overall fitness levels
• Improve your coordination
• Improve your bone health and density
Increase your heart and lung capacity through a full-body cardio workout

 




Tai Chi



Tai Chi is a Chinese’s Martial Art of the internal style, characterized by slow, smooth , continuous circular movement s against a gently resistance , while also concentrating on postural alignment, weight transfer, relaxing the joints and mental quietness. Breathing is deepened and slowed relaxing the body and allowing the life force qi to flow unimpeded throughout the body.

SUN STYLE TAI CHI was chosen and adapted by Dr Paul Lam and other Tai Chi experts, medical specialists and physiotherapist when developing his TAI CHI FOR HEALTH PROGRAMS, for arthritis, osteoporosis diabetes etc.

The health benefits of Tai Chi are numerous , and are easy and enjoyable to learn regardless of age or physical ability. Scientific studies have proven the efficacy and safety, Arthritis Australia and America are among many organization that endorse Tai Chi.

Dedicated to Fitness will now offer Tai Chi classes. We will have the classes in eight week blocks with a short break inbetween. 




Aqua Aerobics



description




Les Mills - Body Combat



BODYCOMBAT™ is the empowering group fitness cardio workout where you are totally unleashed. This fiercely energetic program is inspired by mixed martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai.
Experience the driving music and powerful role model instructors which make BODYCOMBAT™ the world's most popular martial arts group fitness class.
During this ultimate warrior workout, you'll strike, punch, kick and kata your way through calories to superior cardio fitness. Like all the LES MILLS™ programs, a new BODYCOMBAT™ class is produced every three months with new music and choreography, designed by BODYCOMBAT™ Master Trainers and mixed martial arts experts, Dan Cohen and Rachael Newsham.
Get a taste of BODYCOMBAT™


BENEFITS
• Gets you fighting fit and looking ripped
• Improves heart and lung function and reduces the risk of heart disease
• Tones and shapes key muscle groups
• Maximizes calorie burn during and after your workout
• Develops co-ordination and agility of a mixed martial arts warrior
• Teaches you the moves of an elite martial arts expert
• Improves bone density
• Improves posture, core strength and stability
• Builds self-confidence, strength and power
Keep pushing your limits with quarterly new releases
 




D45 Circuit



45 Min Challenging Circuit . Mixed activites.

Always a challenge always productive !

 




D2F Revitalize



description




Les Mills - CX Worx



Looking for a short, sharp workout that'll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX™ is for you!
• Based on cutting-edge scientific research
• Brand new 30-minute format
• Combines the best of personal training with the energy of a group fitness class
• Choreographed routines and chart-topping music that'll bring you back for more

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It's ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.
It'll help you run faster … play harder … stand stronger!
No ordinary workout, CXWORX™ hits many of the top fitness trends:
Core training  
Strength training  
Functional fitness 
Educated and experienced fitness professionals 
Group personal training 
Highly-trained instructors explain the science behind each exercise and challenge you to reach beyond your limits. Like all LES MILLS™ programs, a new CXWORX™ class is released every three months with fresh music and choreography.
A TYPICAL CLASS
Ground-breaking scientific research means Les Mills CXWORX™ features the most efficient exercises for maximum effectiveness ... 30 minutes is all you need!
 




Les Mills - Body Attack



BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor! Like all the LES MILLS™ programs, a new BODYATTACK™ class is released every three months with new music and choreography.
A TYPICAL CLASS
BODYATTACK™ is a 55-minute sports-inspired cardio workout that's all about improving your speed, fitness, strength and agility. You'll love the group dynamic that's at the heart of BODYATTACK™.
• 1
Your instructor will first guide you through a warm-up, with big, simple aerobic moves. An increasing range of moves will gradually get more intense.

• 2
You'll then really get into the zone with two intense peaks, each followed by recovery and conditioning tracks that focus on your upper, then lower body. Dig deep and push yourself through! Have some fun with class interaction, and test your speed and agility.


• 3
The final track will give you time to recover and stretch, as you congratulate yourself on a job well done.

BENEFITS
• Burn loads of calories
• Tone and shape your body
• Raise your overall fitness and stamina for high energy sports
• Improve your coordination and agility
• Develop strength through core conditioning work
• Enhance your bone health and density
Increase your heart and lung capacity through a full-body cardio workout




Les Mills - Body Pump



BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been looking for!
Get a taste of BODYPUMP™. Learn the moves.
A TYPICAL CLASS
• Improve your strength
• Perform 70-100 repetitions per body part totaling up to 800 repetitions in a single workout
• Improve your general fitness
• Shape and tone your muscles
• Protect your bones and joints from injury
• Get into shape fast
• Feel confident




D2F Yoga



 

D2f Yoga offers a variety of styles and benefits for all.

Monday and Friday morning classes are a beautiful way to start the day, with an hour or Flow Style Yoga with a view to invigorate you with in a format that offers movement, strength and lengthening in a concise 60 min class that will get you to work on time.

Wednesday 11:30 am class is a more traditional Hatha style class running for 90 minutes with plenty of time for relaxation.

Thursday evening 7:30 class has a focus on Yoga Style Athletic stretching and is perfect for everyone specially athletes and heavy lifter that often miss out on one of the most important parts of a routine, stretching !

All out class focus is on improvement and the benefits will be yours to enjoy.




Les Mills - RPM



http://youtu.be/mYpCkHrjpiQ

RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within - sweat and burn to reach your endorphin high. Like all the LES MILLS™ programs, a new RPM™ class is released every three months with new music and choreography.
A TYPICAL CLASS
Your RPM™ instructor will lead you and the pack through a journey choreographed to inspirational music and incorporating riding positions and speeds to suit the terrain.
• At the beginning, the pace is easy and the resistance light, to get your legs warmed up.
• At the end of the class you will finish the journey and ride home together. Recovery is the name of the game, including the all-important stretch.


BENEFITS
• Increase your cardiovascular fitness
• Burn fat
• Tone and shape your legs, hips, and butt
• Increase leg strength and muscular endurance without building bulk
• Burn up to 600 calories in a normal 50-minute structure
Release endorphins to leave you with a natural high




Les Mills - Body Balance



BODYBALANCE™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYBALANCE™ class is released every three months with new music and choreography. (For copyright reasons this program is known as BODYFLOW™ in the USA).


A TYPICAL CLASS
Each class is made up of 45 minutes of simple but challenging exercises, followed by 10 minutes of relaxation and meditation.
• 1
You will begin with easy, flowing Tai Chi moves to leave your day behind, center yourself and warm your body.

• 2
The instructor will then take you through various yoga and pilates sequences to strengthen and tone your key muscle groups. Poses and stretches are used to create suppleness and flexibility.


• 3
The final 10 minutes are set aside for the widely acknowledged mental and physiological benefits of meditation which also enhances the effects of the exercise.

BENEFITS
• Improve your joint flexibility and range of movement
• Increase your core strength
• Improve your cardio-vascular function
• Burn calories
• Reduce your stress levels
• Provide a lasting sense of well-being and calm
Focus your mind and raise your level of consciousness