GROUP TRAINING
SIMON SAYS :
“Something is better than Nothing”
So just do something active everyday
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HOW DO YOU JOIN IN ON SSPT GROUP SESSIONS ?
> No SIGN UP or LOCK IN CONTRACTS !
> ANY fitness level welcome! From beginners level to fighting fit, you only do what YOU can do and progress from there.
> DAILY SESSION TIMES & INFO : is posted every night & day, for each following session on : SSPT’s Facebook Page
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GROUP DETAILS :
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DAILY SESSION TIMES :
> 5:00am & 6:00am –Β Mon to Fri
> 5:30pm –Β Mon to Thu
> 6:00am – Sat (summer surf sesh / winter 5k adventure run)
Β Β CLICK for full > TIMETABLE
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WEEKLY SESSION STYLE :
>Β WEEK 1 – BODYWEIGHT
My Favourite!
The best equipment you can use, I believe is your own Bodyweight.
Planks, Squats, Push Ups etc are part of everyone’s programs ever, because of how simple to do, but effective when mastered.
>Β WEEK 2 – RESISTANCE BANDS
An SSPT must!
The 2nd Best equipment after your own body, I believe is Resistance Bands!
Low Impact, easy to use, can rehab from injuries, or can still build strength as a preferred method, as there’s 1000s of movements available with even only a few basic bands.
>Β WEEK 3 – WEIGHTS & BALANCE BOARDS
Some go-to Gym Tools
As loads love weights, I use dumbbells from 3kg to 8kg, for arms & upper body.
Kettlebells from 6kg to 12kg for Core & Legs.
And Balance Boards for obviously balance, as so many of us struggle with basic balance.
WHY THE 3 WEEK ROTATION?
By mixing up each week with this variety of fitness, we still use similar exercises, movements and similar muscle groups, but it keeps the sessions fresh, so you don’t get bored.
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DAILY SESSION STYLE :
(in front of Coolum Surf Club, on the south end, on the grass area.)
Just Static Strength!
No cardio at all. Learn to challenge your core & strength with either more reps, longer holds etc using bodyweight, resistance bands, or weights.
> TUESDAY – High Intensity Cardio
(in Tickle Park, Coolum, next to the playground & Skate Park.)
A mix of cardio, from sprints, fast feet cone work, interval running & sometimes combining short sharp strength exercises in.
> WEDNESDAY – Stairs &/or Boxing
(at 2nd Bay Stairs, Coolum.)
A mix of everything,
Core, strength, & cardio, while throwing in sets of super fun 100 stairs sets. *Since 2022 – I’ve added another BOXING class option to Wed’s, as everyone loves boxing! So you can choose to do Strength or Boxing on a Wed.
> THURSDAY – HIIT Strength – 5am & 6am
> THURS ARVO – HIIT or Boxing – 5:30pm
(both sessions at Surf Club grass area again)
The A.M HIIT session is High Intensity Strength. Short DRILLS of strength exercises back to back, for 5-10 min non stop, then rest, then go again with a new set exercises.
Arvo boxing option, see Friday boxing description below.
> FRIDAY – Strength or Boxing
(at Surf Club again.)
OR..
Learn basics in boxing and catching, perfect technique, power, control, feet movement etc.
Plus at SSPT we love some MMA basics, so we also throw Elbows, Knees & Kicks !!
> NOTE : at any session, anyone can still just do strength, if they don’t like cardio or boxing etc, there’s always options.
PLUS – If you have injuries or can’t do certain exercises there’s always a substitute! I love being able to make sure you can always work something, so I’ll adapt each session for you.
> SATURDAY –Β Summer Surf Ironman sessions & Winter 5k Adventure Runs
Saturday mornings are the exciting ones!
In summer, we do Ironman style, surf session, where we do exercises on the beach, then run in & out of the surf. Try and make it different each week depending on conditions, how many people etc, but it’s a popular session.
In Winter, we do big 4-5km Adventure runs, in different locations every week. Coolum to Yaroomba Cliff track, Mt Emu Coolum, Point Cartwright Kawana, the big Stairs to headland at Sunshine Beach.
It’s a class anyone can come along to learn to run better.
Images and videos of what these are, are on
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EXTRA CLASSES :
> MUMS ‘n’ BUBS Group
– 8:00am MON, WED, FRI at Tickle Park, Coolum (under big fig tree)
– Click HereΒ to join the Facebook Group for session details.
(But anyone, Dad’s, Nana’s, Aunties, Uncles etc, are ALL still welcome to these classes, with kids in tow, or kid free, it’s doesn’t matter!)
Some of my current crew do a mix of Mum’s & normal sessions depending on work, kids, etc.
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2024 PRICING :
> $15 for individual sessions
(a 1 off)
> $60 for a 5 pack sessions OR
>Β $120Β for a 10 pack sessions
(no time limit to use within)
> $100 for UNLIMITED SESSIONS per month! the BEST VALUE!
> $10Β only for Mum’s group classes!
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the MONTHLY DEAL :
> $100 for UNLIMITED per month
(Most popular if coming 2-3 times a week)
The Monthly Unlimited sessions pack is AMAZING value.
To get the most out of your month you can turn up in person to Class, log in via ZOOM to any sessions too, and get access to a Facebook group where every daily session will be posted in case you can’t make it, but still want to do the workout at home by yourself!
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OTHER SESSION DETAILS :
> Each session is 1 hour.
>Β Bring a mat or beach towel for any ground work, and a water bottle.
> There is NO fitness levels required, as it always ranges from beginners and the super unfit to pretty decent fitness at every & any session. So just turning up is the first & BEST step!
> We are just a big family that banters, has fun, but works hard still.
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PAYMENT DETAILS :
for Bank Transfer Details.
Or Cash at a session is fine too.
Anything else, feel free to ask.
Regards
Simon
SSPT
