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At Prokos Personal Training our focus is on community and building strength through that community!

Our Group Training Classes have been designed to allow every member of our gym to go at their own pace and feel comfortable in every class they choose to attend. There are no egos, no mirrors and no shame at our gym; just a community of people who support each other to achieve their goals!





6:00 AM - 7:00 AM

It's a high-intensity cardio class that involves every muscle working together. Classes are designed to allow you to give maximum effort in short intervals (less than 1 minute) to keep your heart rate high, engage and work every muscle to your full capacity.


This class provides an extraordinarily efficient and effective way to burn calories - even more so than other workouts. Calories burned in this class come from an increased metabolism which lasts for hours after your workout is over.

Suitable for beginners to intermediate fitness levels.





9:30 AM - 10:30 AM

Shape Up is an exercise class conducted and designed by a Mum of 4 (soon to be 5), Marie Prokos; and is tailored for Mums and Dads who want to get fit.

Marie has a particular interest in women’s health and fitness after becoming a mum herself. The exercise class introduces different styles of exercise that suits your needs, and that you will actually enjoy.

These classes are predominantly held indoors and occasionally outdoors for something different and to mix it up.

Almost everyone in these classes is a parent. You'll often share the same goals and face the same challenges as the people in your group, so a team feeling builds quickly during our hour-long sessions.

Another welcome aspect to this class (and all of our classes if we're honest) is that our NO EXCUSES policy means we also have an open-door policy for your kids to attend whenever you do!

Suitable for all fitness levels - bring your kids to watch you train!




6:15 PM - 7:15 PM

Cardio kickboxing is an extremely popular and fun group training class.


Combining kickboxing techniques with high intensity and fast-paced cardio this class will challenge and exhilarate you in equal measure.

By attending this class, you will not only build stamina and lose weight, but you will also improve coordination and flexibility, build muscle and burn calories.

Cardio kickboxing is a fun and challenging workout that is designed to test and push novice gym members and experts alike.

Suitable for beginners to intermediate fitness levels.

Mark and Marie are our kickboxing coaches and offer technical training and a fun cardio workout in a group training class that feels like personal training!




6:15 PM - 7:15 PM

Learn how to effectively and safely use all of the training equipment in our gym in this weight training group class.

New members will often join this class to learn how to more effectively use all of the weight machines offered in our gym. We also find that more experienced members really appreciate this group training session as they learn new routines and ways to use the equipment.

Classes run for 1 hour and consist of circuit training on all of the weight machines Prokos Personal Training have to offer.

Suitable for novice to expert level gym-goers.

Con Prokos is the leader, and personal trainer that runs this class and his experience and personality mean that attendees get so much knowledge and support from every session.



4:00 PM - 5:00 PM

Mums and dads aren’t the only ones hitting our gym. Our Kids classes are fun and educational.

Workouts are for children aged 5-12.

This is by far one of our most popular classes, and it was born from our own kid's love of watching us train and then joining in themselves.

The class aims to create healthy habits from an early age while also providing the building blocks for maintaining a positive Mindset and valuing your health.

Exercise has not only been proven to build strong bones and boost cardiovascular fitness it will also help your child stay focused at school.

No weights are used in this class, but we have a strong emphasis on building your up your foundations.

While technically not part of our membership options this class is only $10 per session - and discounts are applied if you sign up for a package.



7:30 AM - 8:30 AM

Too many people who begin exercising fall out of the habit within the first 6 months - even after a health scare.

It’s easy to revert to your old habits, and that is precisely what we are trying to avoid with this class.​

Creating a “new normal” can require a community. Our Mission is to create a community of like-minded people that all help encourage one another to achieve goals. This class is designed to fast track your results.

We also love this class because it is the one time that all of our members, regardless of their membership package can come together.

This class is complimentary when you sign up to our basic $19.70 gym membership, which means it is open to everyone, even those who choose to train solo in the gym usually.

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