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F4D Group Training


Fitness Breakthroughs are our specialty. Morning or Evening. Lunchtimes too!

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F4D Group Training


Fitness Breakthroughs are our specialty. Morning or Evening. Lunchtimes too!

Group Training Bootcamps and Specialised Training

Fitness breakthroughs are our specialty. We run dynamic outdoor sessions. Circuits, boxing, games, medicine ball drills and cross-country adventures where exciting group efforts help you lift to new fitness levels. We think of them as performance group training groups but lots of people call them Sydney's Best Bootcamps.

If you look at the list below we have bootcamp style training in the early morning and on Saturdays. Then we distinguish ourselves by having industry leading programs for people who share the same life goals and challenges. For instance we have Mums Squad, Elite Events Groups and our Women's Baby Boomers Group.

Come to your training sessions to get the results you want. Stay consistent by making up sessions you miss at other Fit4Dreams Group Training Sessions or Whole Family Fitness Sessions. Even do extra sessions in advance if you know you will be missing sessions in the future.

Medball Instruction

Train once a week or every session we've got. There are always more challenges you can take on. Try our bonus No Lip Service Sessions or join in our Elite Events Teams.

We have morning and evening Sessions. Check out our timetable to see what will work for you.

Referral Rewards

  • Bring a Friend and both start with a free session.

Fees

All our program commitments are for three months or 13 weeks. Pay by weekly direct debit:

  • Once a week $24.20
  • Twice a week $44
  • Three times a week $59.50
  • All you can train: $66
  • Click to Join

You can see all the fees for our Mums Squad Sessions here

Click here for info and fees in our Corporate Wellness or Sports Preparation Programs

Click to see all our session times, locations, directions and wet weather plans.

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Boomers


Fitness for Women: Baby Boomers Style

Boomers


Fitness for Women: Baby Boomers Style

Women's Baby Boomers Session.

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Lots of people say you have to use it or lose it when it comes to your fitness but in our Boomers Sessions for women we improve it. 

These fun sessions make exercising outdoors in a group available to another generation of women. We use our weights, ropes, medicine balls and body weight exercises to tailor our sessions for women in their 60's and 70's.

We will make you fitter and stronger and a big focus on the sessions is improving your balance as well. But that's not all. Teams form naturally when you bring people together with the same goals and challenges and friendships quickly follow. 

We'll help you get fitter and stronger so you can enjoy all life has to offer, whether it's travel or time spent with the grandkids. 

Check out the timetable for the next available session.

Fees

There are two ways to pay your fees:

The fees are our regular Group Training Fees, paid weekly on direct debit and are as follows:

  • Once per week: $24.20
  • Twice Per Week: $44
  • Three times per week: $59.50
  • All you can train: $66

If you would prefer you can purchase 13 sessions in advance and use them whenever you can. We will invoice you for $330. That covers you for 13 sessions at $24.20 each and an admin fee of $15.40.

Click the button below to fill out our online waiver and exercise screening form so you can start training.

 

 

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Whole Family Fitness


Quality fitness time for you and your partner.

Whole Family Fitness


Quality fitness time for you and your partner.

Whole Family Fitness

Get your body and your partner back.

Children hit the scene and busy lives get busier. Time for you becomes precious, time for eachother can be harder to find. Fitness can fall further down the list. It's a recipe for unhappiness and waistline disaster.

Don't worry there is Whole Family Fitness: Quality time for each other and your fitness.

Picture it: Saturday Morning, drop the kids with our fantastic Mums Squad Nannies and launch into our Saturday Session with your partner.

If you come with your partner, you each start with your first session free.

We also have special offers available on consultations with our dietician, AndressaSanfelice, to improve the effectiveness of your training, future health and the health of your family.

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Camp David: Lunchtime City Fitness on a Wednesday


Train no matter what. Lunchtime city sessions go ahead!

Camp David: Lunchtime City Fitness on a Wednesday


Train no matter what. Lunchtime city sessions go ahead!

Cook & Phillip PARK: 12.30pm Wednesdays

Can't make our early or evening sessions? Need another chance to train? Sounds like a call for a fitness summit. Let's go Camp David: City Group Fitness Dynamic sessions with boxing, core work, weights, medicine balls, battling ropes and cross city adventures.

Here are the details to build your fitness at lunchtime:

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No Lip Service


No more talking. Just bonus early morning running sessions

No Lip Service


No more talking. Just bonus early morning running sessions

No Lip Service ("NLS")

No Lip Service Sessions are bonus fitness sessions held before our Group Training Sessions at North Sydney.

They are about setting your own fitness challenges and meeting them with other people who like to train hard. You are your own task master. An agent of fitness empowerment. There is No Lip Service. You train yourself. It is a great way to hone a sharp edge on your fitness or make time when there is none by getting up early.

  • Where: Meet at Ridge St Netball Courts
  • When: 5am Tuesdays & Thursdays
  • What do you do: Read below
  • How Much: Free for existing Clients
  • What about my 6am Session: You do that too!
  • What if I'm late? Check the windscreen on the van for the session we're doing & it's location.

There are three different kinds of No Lip Service Sessions. You do them on your own or with other 5am training buddies. Just ask at your next session to see who will be doing them. Most often there will be a trainer doing them and the session will be seen stuck to windscreen of the Fit4Dreams Van.

Stairs Express to Barangaroo

This is a great run. Meet at the Ridge St Netball Courts at North Sydney, Run down walker street, through the tunnel under the Harbourview Hotel, down to Lavender Bay, around Lavender Bay and past Luna Park. Left after North Sydney Pool you run up the hill to the stairs to the Harbour Bridge. Go over the Bridge, down the stairs on the other side, turn left and run under the bridge using the pedestrial tunnel. Observatory Hill will be on your left as you run straight into Argyle Street and turn left into High Street which goes down and up. The stairs that go down to Hickson Road at the top of the hill.

When you hit Hickson Road it is the 5km turnaround point on this hard 10km run but it is not called Stairs Express for nothing. You have to do each set of stairs at least twice and the aim is to be the one who has done the most and still got back in time for the 6am Session. 

What's more, you work as hard as you can along the 1.5km stretch between the top of each set of stairs on the Harbour Bridge, keeping a split time for both the journey out and the journey back.

Hill Repeats

Run over the pedestrian bridge above the freeway, down the stairs to the bottom of Montpelier St. For starters you can do repeats on Montpelier.

As you get fitter or are looking for more challenges continue on, up and around to the small short steep hill that is called Lindsay Street.

So it goes Montpelier St, Premier St and then Lindsay Street. Do repeats on Montpelier and Lindsay Sts. 

Interval Training & Track Work

All our No Lip Service Sessions inteveral sessions are done on on Bon Andrews Oval. It's good old fashioned track work over 400m, 800m, 1200m or 1600m. 

You set a time for each of your repitions and that includes your rest time. So you might do 800m on 3 minutes. That means you start on go, do your 800m run and then start again when your watch hits 3 minutes. The faster you go the more rest you get. Once you finish your second one you go again when the clock hits 6 minutes.

It's great time based training. It will drive your pace and your fitness. You can pick a time that suits you to start and then you just make it quicker and quicker until you're really fit. Simple!

It can be dark at 5am but the oval is well kept and there is plenty of light from the freeway so don't worry, you'll be OK!

 

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Wet & Dry Fitness


Summer fitness fun: surf style.

Wet & Dry Fitness


Summer fitness fun: surf style.

Wet & Dry Summer Sessions

This awesome combination of running and swimming is fantastic for your body.

You do weights, ropes, medicine balls or plyometric exercise on the beach before launching into the water for a set of short swimming exercises. To add to your effort, you wade and sprint through the water to really get your heart racing.

It's just perfect for summer. You don't need to be a keen swimmer. Everyone that can swim can do Wet & Dry. It's heaps of fun and delivers great strength, toning and cardio results using the beach in the summer months.

We hold Wet & Dry Sessions, or Wet & Wild as some people call them, in some of our set Fit4Dreams Sessions at Balmoral and designated Mums Squad sessions at both Balmoral & Clontarf.  Most people wear swimmers, board shorts or cross-training tights or skins. You might like goggles and it's important to bring water to drink and wear sunscreen.

Take a look at the video below or check out the timetable for the next available session.