vortex

Are you brave enough to enter our vortex?

Introducing vortex - the new name for puls8. It's the muscle, strength, endurance (MSE) group fitness exercise class that mixes 8-10 non-stop tracks from past to present hits, with a combination of everyday gym floor exercises.

These are semi-choreographed thereby allowing instructor interpretation and adaptation to meet the needs of all levels of class participants.

vortex uses a combination of bars, plates, weights, dumbbells and resistence bands throughout each session.

All music used in vortex sessions is relevant to the type of exercise and the BPM for each track is adjusted appropriately to get you fired up and firing on all cylinders.

Any similarities to other group exercise programmes is unavoidable and entirely coincidental as all exercises demonstrated and performed are standard gym floor exercises already practised at most gyms, on-line and home workouts.


 vortex format

The original vortex pilot session consists of 8 workouts (but this is being refined going forward):

  • Pulse Raiser (gentle exercises to prepare for the main session) - 5 minutes
  • Chest & Pec Workout (chest presses, flyes, etc) - 5 minutes
  • Core Strength & Abs Workout (crunches, leg extensions, planks, etc) - 5 minutes
  • Upper Body MSE Workout (back, shoulders, deltoids, romboids) -  8-10 minutes
  • Triceps Workout (dips, rows, extensions, kickbacks, etc) - 5 minutes
  • Lower Body MSE Workout (legs, glutes – squats & lunges combination) - 8-10 minutes
  • Biceps Workout (curls, rows, etc) - 5 minutes
  • Stretch Out (gentle stretches to end the session safely) - 5 minutes

The format is quick paced with very little rest between each track, thereby keeping the participants active throughout and ensuring that the effects of each session keep on working hours after the session ends.

Always start at warm up with your lightest bar weight which could be the bar alone without weights.  Increase your weight slightly for lower body work.  Keep it light for any bench work and upper body work (biceps, triceps,overhead presses).

To participate in vortex you will require:

  • a barbell and set of weights ranging from 0.5kg/1kg to 5kg/10kg
  • a height adjustable bench (L = 102cm+)
  • a set of dumbells
  • an exercise mat
  • a resistence band
  • a sweat towel and a water bottle

All the above are available on-line or in stores that stock fitness equipment.


 

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