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the ultimate full body workout


Cardio / Strength / Combat

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the ultimate full body workout


Cardio / Strength / Combat

 GK-Fit: THE ULTIMATE FULL BODY WORKOUT

It's new, unique, like nothing you've experienced before and you can only find it at GKX. GK-FIT is a HIIT class that will test your strength, stamina, and willpower as you burn fat, lift and fight. It will push you to your limit.

Make your way round the different stations as light, sound and energy power you through your workout while our instructors challenge you to achieve results you never thought possible. Plus, a Myzone heart-rate belt will track your performance so you'll work your body at the right intensity.


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WHAT IS MYZONE?

Myzone is a wearable heart-rate based system that guarantees accurate and personalised results to help you make the most of your workout. It monitors heart rate, calories and time exercising and converts the results into Myzone Effort Points (MEPs) – so the focus is on rewarding effort rather than fitness.

Your Myzone stats are projected onto the wall in the form of colour-coded, easy-to-read tiles, so you can keep track of your progress throughout your GK-FIT session!

There’s also the free Myzone App, making it easy for you to stream your activity, upload your data and review your results from your smart phone.


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What is so special about GK-FIT?

GK-FIT is the newest workout class to hit GKX Martial Arts and Fitness. A dynamic new workout which combines mixed martial arts, intense cardio and strength training, it’s a high intensity interval training (HIIT) boutique-style class synced to up-beat, motivating dance music.

Targeting the entire body, it offers the ultimate full-body work out – with a unique twist.

 

What’s the twist?

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Throughout the class, attendees are invited to wear a heart rate monitor that will track their progress in real-time, encouraging healthy competition amongst class participants or simply inspiring participants to beat their personal best.

The class is led by one of our highly trained GK-FIT Instructors who will encourage participants to work harder and get into the red zone in certain parts of your workout (90-100% – where they’re exerting maximum heart rate effort) – it’s at this rate of effort that you will expand aerobic capacity, build lactate threshold, increase endurance and stamina, improve speed/power, improve recovery and crush those calories.

 
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What can I expect to do in a session?

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On arrival at the class, participants strap a MyZONE heart rate monitor around their chests which links to a screen in the studio. Activity is classified into ‘blue’ green’, ‘yellow’ and ‘red’ zones, with the red zone being where class members are working their hardest.

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The GK-FIT studio is home to three different workout zones. At each zone, you’ll find equipment for a different set of exercises. For example, Jump ropes at our cardio zone, Kettle bells, dumbbells or barbells in our strength zone, and punch and core bags for mixed martial arts in our combat zone. Participants move between these zones; running, lifting weights or kickboxing and doing martial arts for three minutes at each station.

Large format projection display the overall class time as well as a ticker clock for each interval and set, and with each timer linked to lighting, music and audio countdown prompts, exercisers and instructors alike are given complete freedom to lose themselves in the workout instead of fiddling with stopwatches, mp3s and phones.

As the class moves around, the activities change, all the while working in time to different colored lighting and dance music that plays over the class. The whole class lasts 45 minutes, but there is also a 55-minute class if you’re after more of a challenge.

 


What results can I expect to see?  

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The combination of training modalities within GK-FIT can have impressive results.  GK-FIT is effective for increasing cardiovascular fitness, sculpting your physique and increasing metabolic rate. In a 45-minute GK-FIT session you can potentially burn anything between 500-1000 calories

 

Some of its benefits are:

  • It will increase your metabolism as you continue to burn calories for up to 24-36 hours after a class. This is extremely effective way of burning calories opposed to exercises such as jogging, where burn stops with the activity.

  • It elevates your ability to uptake oxygen, building your overall aerobic capacity, meaning you can run further and faster for longer.

  • Over time, HIIT sessions are able to increase the flexibility and elasticity of arteries and veins, better than continuous aerobic exercise is able to.

Since its roll out at GKX Martial Arts and Fitness, the class has been a huge success. Not only has it proved to be very fun, but extremely motivational and addictive as participants keep coming back to improve their performance.

 
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Q&A


common questions answered about GK-FIT.

Q&A


common questions answered about GK-FIT.

GK-FIT Q+A: Everything you need to know about our new class

As our newest group exercise class GK-FIT is being introduced at GKX Martial Arts and Fitness, we’ve put together a Q+A to answer the most commonly asked questions about this exciting new way to workout.

What is GK-FIT?

GK-FIT is a high intensity workout designed to take you on a journey through different heart rate zones to challenge your personal fitness levels to the max.

It is a unique, immersive experience that takes the three main components of training – cardio, strength and combat – and brings them all together. The factual element of Myzone and the boutique studio feel is what I would say makes it stand out miles above the rest.’

 

What is Myzone and what are its benefits in a GK-FIT class?

‘Myzone is a heart rate training monitor that levels the playing field in any class situation. The format of the class gives the members target heart-rate zones that allows them to work to their own ability.’

‘Seeing your Myzone stats means that you are able to see how hard you are working throughout the class: you know when and where to push yourself to achieve your 9 – 18 minutes in the red zone. It’s also really rewarding to see how many calories you are burning and MEPs (Myzone Effort Points) you are getting as you do the class.’

 

Can anyone take a GK-FIT class?

‘Yes, the class structure is designed to allow members to work to his/her own ability. The trainers themselves are trained to a high standard which allows them to offer members progression and regression of certain exercises during the class.’

‘Despite some initial reservations that GK-FIT is only for the uber fit, anyone can take part! We ask you to arrive 15 minutes before your first session, so we can teach you the ropes and give you an idea of what’s in store as well as setting you up with a Myzone belt to borrow for your first workout. During the class the instructor will suggest the workout zones you should be aiming to hit during each workout zone but ultimately, it’s your body, your workout and your fitness levels that you’ll be improving.’


How does the format of the class make for a good workout?

‘The three stations allow for a near full body work out, hitting the big muscle groups and improving cardio fitness, with the chance to unleash your inner Conor McGregor!’


‘The pace of the class is very quick as it is three minutes per station (for a 45 minute class) – you are either working or moving to the next station and the variation means that you are never bored. The exercises in different GK-FIT classes also vary, which means you get a different workout each time you go.’

  

How does GK-FIT affect your body?

‘GK-FIT will not only increase your fitness levels cardio-wise but will also improve strength and conditioning through your muscles in your body. We ask participants to achieve the recommended 9-18 minutes in the red zone. This allows for the EPOC effect otherwise known as the ‘after-burn’ where the body is burning an increased number of calories for up to 72 hours post workout whilst recovering and replenishing glycogen stores that have been used up.’

 

What kind of workout can you expect?

‘A challenging workout where participants are working THEIR body to THEIR maximum effort potential throughout. Everyone is made to feel welcome in GK-FIT and will leave feeling proud of themselves that they have worked hard. We are not asking for participants to be in the red zone for the whole workout- we are looking for a rainbow of colors on the screen throughout the workout as you move through each different zone- cardio- strength and combat.’

 

How does GK-FIT compare to other exercise classes?

‘GK-FIT is the best exercise class that I have done. The things that differentiate it for me are the music (synced in time with the different zones and lighting, also really upbeat & motivating), along with the variation in exercise and the constant encouragement from the amazing instructors.’

Grace  

 

How was your first GK-FIT experience?

‘I usually don’t go to exercise classes, but this was great! I have never done any exercise wearing a Myzone, so I was surprised when I put it on and my stats popped up on the screen. There were three stages which were equally challenging and worked different areas of the body, but the instructor made sure to correct my form so that I was doing it properly. By the end I was knackered but also really pleased with my effort level.’

 How did you feel after your first class?

‘Fantastic! The three stages gave me a good full body workout and I used muscles that I didn’t even know were there. At the end, the results of the class were displayed on screen and I was chuffed that I managed to stay in the “red zone” for longer than I expected. It was a nice way to round off a class and meant I could actually measure the effectiveness of my workout. The instructors were also really encouraging and gave me a personal debrief of my results which was useful.’


Were there any worries you had about the class before you tried it that proved unfounded?

‘Before I did my first GK-FIT class, I was worried that the instructors would be brutal, and it would be a military style boot camp workout. in fact, the instructors are motivating, helpful and push you when you need it, which definitely helps you to achieve your best.’

 

‘I expected the class to be a competition against the other members in the class, but I couldn’t have been more wrong. I quickly found out that the only competition was with myself as the heart monitor I was given displayed my stats on a screen and let me know when I dropped the intensity.’


How would you describe GK-FIT in three words?

 

‘Never, ever, boring!’

 

‘Energising, fun, rewarding.’


‘Immersive, motivational, fulfilling.’

 

‘Challenging, motivating, fun.’

 
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fitness Rates


Monthly Membership or Punch Cards available

fitness Rates


Monthly Membership or Punch Cards available

 UNLIMITED MONTHLY ACCESS

(AUTOMATIC MONTHLY RENEWAL)

NO COMMITMENT

Monthly$120


GROUP TRAINING PUNCH CARD

(VALID FOR 3 MONTHS FROM THE DATE OF PURCHASE)

PACKAGE PRICE

1 Class $15…….$15

10 Classes $12 each….$120

20 Classes $10 each….$200

30 Classes $8 each…$240


PERSONAL TRAINING

(VALID FOR 60 DAYS AFTER PURCHASE)

SESSIONS PRICE

10 Sessions
$45/per session

5 Sessions
$55/per session

1 Session
$65

 
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At GKX, our fitness trainers like to mix it up with group fitness classes and workout plans that incorporate different high intensity interval training exercises, such as short bursts of intense cardio, strength training exercises, circuit training workouts, and more. The goal is to keep the muscles activated and the blood flowing between HIIT exercises so that they can be accomplished in a short amount of time — and produce great results. Trust us when we say there is no better feeling than conquering a HIIT workout!