The perfect blend of strength & conditioning
Our unique personalised group training sessions are developed to build STRENGTH & CONDITIONING while inspiring passion and progression. With 35+ sessions each week you can train at a day and time that suits you.
Build strength through progressive overload
Focused on strengthening the foundations of movement, allowing members to build strength through progressive overload. The strength programs focus on building capability and confidence and will leave you feeling inspired and accomplished.
Sessions are interesting and offer lots of variety, focusing on functional movements, including squats, push, pull, hinge variations as well as unilateral movements, bodyweight training and a little bit of cardio.
Get comfortable feeling uncomfortable
Conditioning classes focus on building your aerobic capacity. Our sessions safely push members beyond their comfort zones allowing them to reach levels of fitness they had only dreamed of. We encourage our members to get comfortable feeling uncomfortable.
With a little bit of friendly competition thrown in, our classes are designed to get people working beyond their limits and help to build a sense of community between our members, whilst giving an unparalleled workout!
Five workout types, one well-rounded program
Each workout you do at ANT will fall into one of the five workout types below, guaranteeing you a well-rounded workout program that delivers results while keeping things fresh and keeping you injury-free.
Push
These strengthen your chest, shoulders, and triceps, improving your ability to push objects and stabilise your upper body. They also enhance posture and shoulder health.
Pull
Pulling movements develop your back, biceps, and grip strength. They balance out push exercises, supporting spinal health, improving posture, and enhancing pulling motions in daily life.
Squat
Squats target your legs and glutes, crucial for lower body strength and stability. They improve mobility, support knee health, and translate directly to everyday movements like sitting and standing.
Hinge
Hinges focus on your posterior chain: hamstrings, glutes, and lower back. These exercises are vital for building a strong back, preventing injury, and improving your ability to bend and lift safely.
Cardio
Training your cardiovascular system is crucial for overall health. It strengthens your heart and lungs, improves endurance, and boosts your energy levels. Simply put, a strong cardio system keeps your heart healthy and your body energised.
Stronger, Fitter and Hybrid sessions
At ANT, we suggest training between 3 to 5 times a week. For those on a 3 times a week membership, we recommend 2 STRONGER classes and 1 FITTER or HYBRID class each week. If your membership includes 4 or more sessions a week, we advise incorporating 2 to 3 STRONGER classes and 1 to 2 FITTER or HYBRID classes into your routine.
We also encourage you to schedule your sessions for the upcoming week on SUNDAY, treating them like important doctor's appointments. Another invaluable tip is to NEVER MISS 2 SESSIONS IN A ROW; staying consistent with your training will set you on the path to success.
Programs run in 12 week structured cycles with progressive overload, not random workouts. Classes are capped at 24 with a second coach added when a class exceeds 16 members.
Inside ANT
Start today. Thank yourself tomorrow.
Try ANT for 21 days and see if it's the right fit for you. No pressure, no lock-in, just coached strength and conditioning in Altona North.