vortex

Are you brave enough to enter our vortex?

Introducing vortex - the weights & plates workout for  muscle, strength and endurance (MSE) that features tracks from past to present hits, with a combination of everyday gym floor exercises.

These are choreographed in-house 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, bench 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.

All exercises demonstrated and performed are standard gym floor exercises already practised at most gyms, on-line and home workouts.

 

 vortex format

vortex consists of 7 workouts:

  • Pulse Raiser - gentle exercises to prepare for the main session

  • Squats & Lunges Workout - the focus is on glutes, hamstrings, quads

  • Chest & Pec Workout - chest presses, flyes, etc., using a bench
  • Back  & Shoulders Workout - dead lifts, dead rows, upright rows, overhead presses
  • Biceps & Triceps Workout - curls, rows, dips, extensions, kickbacks
  • Core Strength & Abs Workout - crunches, leg extensions, planks, etc., on and off the bench or mat
  • Stretch Out - gentle stretches to end the session safely

The format is quick paced with a short  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.

Available now on our YouTube channel .

 

 

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