Class Descriptions 2012

PiLATES GROUP REFORMER

Training 1:1 or in a group of 6 on the Pilates Allegro Reformer Machines. Using "Joseph Pilates Method" & The Rancan Sisters Athletic style. The benefits, having resistance from the pulleys and springs, you will firm, tone, strengthen and stretch all muscle groups, legs, arms and abdominals. The results a sleeker more sculpted body, flat abdominals – focusing on the core postural muscles which are essential to providing support for the back and spine. Pilates exercises teach body and breath awareness and alignment of the spine.

PiLATES TOWER OF POWER REFORMER

Pilates Allegro Tower of Power takes your Pilates to a whole new level! Rancan Sisters Fitness is the FIRST in Australia to run these classes. Train 1:1 or in a group of 6 on the Pilates Allegro Tower of Power Reformer Machines. Using The Rancan Sisters unique style. Giving you a three dimensional Pilates workout suitable for intermediate level clients who can comfortably execute all Pilates exercises on the Allegro Reformer and have no injuries.

Tower of Power exercises are performed in a slower more challenging precise way to engage more muscles – resulting in a toned sleek sculpted body. The Tower of Power offers most of the functionality of a full Trapeze Table increasing your exercise options.

Clients wishing to attend this course must have participated in two terms of Pilates Reformer Classes.

PiLATES FOR SCHOOL GIRLS Age 13 - 17

This Pilates Reformer class has been designed for school girls to increase awareness of posture and body alignment. Training 1:1 or in a group of 6 on the Pilates Allegro Reformer Machines. Using "Joseph Pilates Method" & The Rancan Sisters Athletic style. The benefits, having resistance from the pulleys and springs, you will firm, tone, strengthen and stretch all muscle groups, legs, arms and abdominals. The results a sleeker more sculpted body, flat abdominals – focusing on the core postural muscles which are essential to providing support for the back and spine. Pilates exercises teach body and breath awareness and alignment of the spine.

MEN'S PiLATES REFORMER

Train 1:1 or in a group of 6 on the Pilates Allegro Reformer Machines. The benefits, having resistance from the pulleys and springs, you will strengthen, firm, and stretch all muscle groups, arms, chest, back, legs and abdominals. The results "Abs of Steel" strong back, defined arms & chest.

This Course has been designed by The Rancan Sisters especially for Men. Clients are required to have 2 x 1:1 Private sessions before joining a group Pilates Reformer Course.

POWERPLATE PRO 6 PERSONALISED PROGRAM

Involves Controlled Whole Body Vibration to produce a stretch reflex action - muscles contract and relax automatically. POWERPLATE PRO 6 is a low impact but highly effective vibration-training for muscles, blood circulation, skeletal and nervous system. This training method is time efficient – 30 minutes = a complete workout. Vibration training increases muscle strength, flattens abdominals, tones and firms arms, back, bottom & legs and can reduce the appearance of cellulite.

New clients are required to have 1 x 1:1 training session then purchase a 10 visit ticket get marked off each appointment expires 3 months. Train in a group of 4 clients.

POWERPLATE PRO 6 /CARDIO & WEIGHTS

A group class course of 8 clients utilising the POWERPLATE PRO 6 Machines & Cardio Equipment – a challenging sweat workout for aerobic conditioning, fat burning, strengthening, toning, firming muscles groups. Group of 4 will train on the POWERPLATE PRO 6 (25 mins) arms, chest, back, abs, legs, & glutes. While the other group of 4 are on Cardio Equipment (25 mins) then both swap. 1hr. New clients are required to have 1 x 1:1 session before joining 10 week course.

POWERPLATE PRO 6 /CARDIO & CABLES

A group class course of 8 clients utilising the POWERPLATE PRO 6 CABLE Machines & Cardio Equipment – a challenging sweat workout for aerobic conditioning, fat burning, strengthening, toning, firming muscles groups. Group of 4 will train on the POWERPLATE PRO 6 CABLES Class will target & challenge all muscle groups in all planes and directions, both unilaterally and multilaterally, infinite dynamic exercise options (25 mins) arms, chest, back, abs, legs, & glutes While the other group of 4 are on Cardio Equipment (25 mins) then both swap. 1hr minutes classes. New clients are required to have 1 x 1:1 session before joining 10 week course.

BARRE WORKOUT

Ballet Barre meets Pilates & Yoga! The latest workout style used by celebrities - Madonna, Drew Barrymore, Kyra Sedgwick, Cynthia Nixon, Tori Spelling, Julia Ormond, Julia Louis-Dreyfus, for fast body re-shaping results. The Rancan Sisters Barre Workout is a 60 mins class - using a professional Ballet Barre, for the entire body focusing on bottom, legs, inner & outer thighs - using small hand weights for upper body sculpting abdominal work & stretching straps for flexibility.   

WEIGHT TRAINING WORKOUT

Lean muscle mass is very important to our overall physiological well-being.  Once we hit 40, we start to lose muscle at the rate of 0.5 percent to 2 percent a year, so protecting our lean muscle mass by exercising regularly becomes more important as we age.  Our lean muscle mass is often accepted by gerontologists (people who study the effects of ageing) as being the principal biological indicator of our ability to live a long and healthy life.  Our muscles are themselves organs and, in addition to moving our skeletons around, they are involved in insulin and disease resistance, obesity prevention and other critical metabolic functions.  So it makes sense that we should actively seek to stimulate our muscles through exercise. This weight training workout will increase your lean muscle mass and uses the pyramid sequence.  Three different sets of weights, 12 repetitions for the first set, increasing the weight for 10 repetitions, increasing the weight again for 8 repetitions.  Upper body, Lower body and abs for a one hour intense workout!
If you suffer neck, back, shoulder, knee or tennis elbow injuries you will not be able to participate in this session - no modifications.

YOGA KAYAKING

Rancan Sisters Fitness YOGA KAYAK workout as seen on Channel 7's Sydney Weekender and Channel 9's A Current Affair.
Experience this latest workout designed by The Rancan Sisters, 40 minute YOGA session at Balmoral Beach followed by 40 minute Kayak Fitness to sculpt and strengthen your body while you get fit.

BODY BOLSTER 

Stretch, release tight muscles, relieve back pain with this new workout for 2012. Try a free class today.

PERSONAL TRAINING

One hour session with a Personal Trainer.  Body Fat %, Measurements, Weight recorded and a workout program designed for your specific needs and at a time that suits you.  Personal Training will get you great results, your form and technique is analysed and corrected.  A total body workout using TRX, weights, Body Resistance exercises and Stretching.

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