SMALL GROUP TRAINING METABOLIC REBOOT REBOOT LIFT REBOOT RANGE OF MOTION
Choose from 5 Small Group Training options. Customise you program to suit your goals.

METABOLIC REBOOT

OUR ORIGINAL HIGH-INTENSITY-INTERVAL-TRAINING SESSION

We’ve drawn on more than 20 years of specialist knowledge and experience to create Metabolic Reboot – the ultimate high-intensity interval session. Grounded in the latest high-intensity interval training (HIIT) research, Reboot focusses on exercises and specific interval patterns that are scientifically proven to put your metabolism into overdrive.

You can also take advantage of the One Fitness Myzone Heart-rate System, for your most accurate HIIT workout yet. The result? Increased fitness, decreased body fat, improved body composition and toned, lean muscle.

 

FLEXIBLE START TIMES DESIGNED FOR THE REAL WORLD

We understand that life happens, which is why we created the Rolling Reboot flexi-start system for Metabolic Reboot sessions.

Rolling Reboot has start times every three minutes. So, if you’re running a little late, just join in the session when you arrive (after completing a pre-set warm-up) and you can still complete the full 45-minute, total-body HIIT workout, without missing a thing!

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  • What is Metabolic Reboot?

    Metabolic Reboot is a small-group training session that uses a range of exercises performed in specific interval patterns. These exercises and intervals are structured to simulate (or 'reboot') your metabolism to burn calories for hours after the workout, even while you're resting.

  • What exercises are used in Metabolic Reboot?

    The session or class structure is always different, but the main equipment and exercises we use are bikes, rowers, skipping ropes, barbells, kettle-bells, wall balls, medicine balls, TRX or suspension training, and bodyweight exercises – all put together for a unique class each time you train.

  • It sounds like F45...is it like F45?

    It is like F45 – and uses similar workout structures – however, it is very different in that F45 has larger groups, a pre-choreographed session, video-screen instruction and a lower trainer-to-participant ratio. With Metabolic Reboot, the unique One Fitness Myzone Heart-rate Monitor System measures each individual’s exertion (or work rate). This means you only go as hard as your individual fitness levels dictate. By using this system, we can customise an individual’s exercise to match their level of fitness. In other words, we use Myzone to “make group exercise personal”.

  • How does the Myzone system measure and display my fitness level during a Reboot session

    We have an optional feature (Myzone) where participants of Metabolic Reboot wear a heart rate monitor (a comfortable chest band) that transmits their heart rate, calorie burn and maximum recommended heart-rate percentage to a colour-coded, large-screen display, enabling the instructor and participants to monitor and control their individual work rate throughout the session, for maximum metabolic performance.

  • It sounds like a boot camp. Is it a boot camp?

    Yes, it is similar to a boot camp approach, but where a boot camp is performed outdoors using predominately bodyweight exercises, Metabolic Reboot uses a range of equipment and a custom-built room. Metabolic Reboot also uses our unique One Fitness Myzone Heart-rate Monitor System, which allows our trainers to keep you in the right ‘Reboot Zone’ to ensure you get the maximum turbo boost for your metabolism. If you’re into wind, cold, rain and terrible weather, we’re sorry, but we don’t have any of that!

  • Can anyone do Metabolic Reboot?

    If you can do basic exercises, you can do Metabolic Reboot. The individual Myzone Heart-rate Monitor System ensures that the level of workout intensity will be perfectly matched to your current and specific level of fitness.

  • What science supports the Reboot claim of burning calories for many hours after the workout?

    Metabolic Reboot is based on the scientific theory of Excess Post-exercise Oxygen Consumption (EPOC). Personal training practitioners and coaches have been using High-intensity Interval Training (HIIT) to promote EPOC – and achieve outstanding results – since the early 1990s. Because of the Myzone Heart-rate Monitor System, we are now able to use HIIT training techniques in a group environment. The System’s ability to precisely monitor and respond to each participant’s individual rate of intensity throughout a session, is something boot camps and Crossfit just can’t do.

  • Do you have 'Workouts of the Day' (WODs) like Crossfit?

    Our workouts are different every time. We don’t use the acronym WOD, which we believe was, to the best of our knowledge, created by Crossfit.

  • I love the bonding and group camaraderie I get in a boot camp? Will I get the same camaraderie in Metabolic Reboot?

    Any small-group exercise program is great for team building, community and camaraderie.

  • I play sport, will Metabolic Reboot affect my training program?

    If used in the correct way – and in the right segment of your training cycle – Metabolic Reboot can actually complement your programs for strength, endurance and explosive power. If you are unsure, please consult your trainer or coach.

  • Do I need to book ahead for sessions?

    Yes. To ensure the sessions remain small and personal, we require you to book ahead. Booking a session is easy with our One Fitness app, which can be downloaded free via the App Store or Google Play.

  • What is the minimum age for starting the Metabolic Reboot program?

    We have had members as young as 12. With participants under the age of 15, we modify the weights component of the program to ensure no damage is done to growing bones and connective tissue.

If you have any other questions about Metabolic reboot, please contact us

REBOOT LIFT RESISTANCE TRAINING

ENJOY THE MANY BENEFITS OF TOTAL BODY STRENGTH TRAINING

Our Reboot Lift Small-Group Resistance Training sessions are the perfect turbocharger to sit on top of that metabolic engine you are building with your Metabolic Reboot sessions.

For years, science told us that to lose weight, you must perform hours and hours of boring cardiovascular exercise.

Fast-forward to the second decade of the new millennium, and we now know that the best way to get lean is to perform Metabolic Reboot (High-Intensity Interval Training or HIIT) with a combination of resistance (or strength) training.

 

FLEXIBLE START TIMES DESIGNED FOR THE REAL WORLD

We understand that life happens, which is why we created the Lift Rolling Start system for our Reboot Lift resistance program. Reboot Lift Rolling Start has start times every three minutes. So, if you’re running a little late, just join in the session when you arrive (after completing a pre-set warm-up) and you can still complete the full 45-minute Lift total-body resistance training session, without missing a thing!

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  • What is Lift Small-Group Resistance Training?

    Lift is a supervised small-group strength/resistance session that is part of our Metabolic Reboot membership. It is the perfect add-on to your HIIT training. Lift is great for those who want to get strong, lean and more mobile.

  • What equipment exercises and used in Lift?

    While the structure is always different for every session, the exercises in Lift typically revolve around the use of barbells and dumbbells. To mix it up, we sometimes incorporate kettle-bells, torsonators/landmines, suspension training, and bodyweight exercises.

  • It sounds like Crossfit...is it like Crossfit?

    No, it’s not really like Crossfit, as there is no competitive side to Lift. However, some Crossfit gyms run sessions that have a similar structure to Lift.

  • Can I use the Myzone system during a Lift session?

    Participants of Lift can wear their Myzone heart-rate monitor (a comfortable chest band that transmits your heart rate to a large monitor in the studio). While the class is not based on intervals, your coach will watch your heart rate to assist you with appropriate recovery. The Myzone system also allows you to log your activity/training, which assists us when prescribing you a program or providing dietary advice.

  • Can anyone do Lift?

    If you can do basic exercises, you can do Lift. The small group (maximum of 10) ensures that the level of workout intensity will be perfectly tailored to your current level of physical conditioning.

  • What science supports strength training for body-fat loss?

    The science is now conclusive – and has been for some time. It shows that the best way to lose fat is to perform HIIT workouts coupled with strength training. Without getting too technical, because muscle counts for 66% of your metabolism, we need to train that 66%. There are also countless positive hormonal responses to strength training. Feel free to go to our blog to read more.

  • Do you have 'Workouts of the Day' (WODs) like Crossfit?

    No, not in Lift. Instead we have a weekly focus of a specific movement and its associated muscle group. All training is 'periodised' – a big sports-science term, which basically means planned – so that over a period of a few months, you will improve methodically, sustainably and safely.

  • I play sport. Will Lift affect my training program?

    If used in the correct way – and in the right segment of your training cycle – Lift will complement your programs for strength and explosive-power. If you are unsure, please consult your trainer or coach.

  • What is the minimum age for starting Lift resistance training?

    We have had members as young as 12. With participants under the age of 15, we modify the weights component of the program to ensure no damage is done to growing bones and connective tissue.

  • Do I need to book ahead for sessions?

    Yes. To ensure the sessions remain small and personal, we require you to book ahead. Booking a session is easy with our One Fitness app, which can be downloaded free via the App Store or Google Play.

  • How do I get started?

    That’s easy! Give us a call at the club and we’ll guide you through the rest. We have an awesome risk-free start-up program that gets you trialling Lift at a very affordable price, or join online via this website.

Have more questions? Contact us

REBOOT RANGE OF MOTION (R.O.M)

LEARN TO MOVE MORE EFFICIENTLY, STAY INJURY-FREE AND RECOVER FASTER

Reboot ROM is a floor-based, small-group training session specifically designed to increase your flexibility, mobility and stability – adding to your overall range of motion (ROM).

Increasing your range of motion will help you move more efficiently, stay injury-free and recover faster. Each session combines yoga principles with functional core movements, giving you a challenging 45 minutes of stretching and ab work (think foam-rollers, spiky massage balls, stretching and core work).

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  • Can I use the Myzone heart-rate monitor system during ROM?

    Yes. While the focus of each ROM session is on technique and form – not heart-rate intensity – you can still use the Myzone system to record your session and measure calorie expenditure.

  • Can anyone do ROM?

    Yes! As long you don't have major injuries.

  • But I'm very unfit. Can I go at my own pace?

    You sure can. The small-group ROM sessions are very personal, and our specialised coaches and trainers will customise exercises to specifically match your current level of fitness and flexibility. Progressions are easily implemented as your range-of-motion improves.

  • Do I need to book ahead?

    Yes. To ensure the sessions remain small and personal, we require you to book ahead. Booking a session is easy with our One Fitness app, which can be downloaded free via the App Store or Google Play.

  • I'm new to this type of training. Is that ok?

    Of course! Everyone should do mobility training, from elite athletes, to grandparents in their 80s. Moving with greater ease improves almost every aspect of anyone's life.

Have more questions? Contact us

SMALL GROUP TRAINING

YOUR GOALS POWERED BY OUR REBOOT PROGRAM

The One Fitness Small Group Training membership gives you access to Melbourne’s top coaches with the added camaraderie of training in a team.

Whatever it is you want to achieve – weight loss, strength, fitness or general wellbeing – we have the formula to help you get there.

We call it Reboot. A customised and personalised combination of our three Small Group Training classes, that work in partnership to help you achieve your fitness goals. We map your progress, measure the results and then set your training loads and intensity in 12-week cycles.

 

Our Small Group Training comprises of three class options:

  • Metabolic Reboot: the high intensity interval training (HIIT) that made our Small Group Training classes famous
  • Reboot Lift: a strength based resistance class to build lean muscle and tone
  • Reboot Range of Motion: floor-based class focusing on functional core movements to increase your flexibility, mobility and stability

We’ll help you customise your program to suit your personal goals – check out some sample program combining different sessions that have been carefully cultivated by our expert trainers and coaches.

 

All Small Group Training Classes in the Reboot program take advantage of the One Fitness Myzone Heart-rate System to help track your progress and results.

 

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  • Increase fitness

    We suggest 3 Metabolic Reboot HIIT sessions, 1 Lift and 1 TABATA 20min cardio session in our 24-hour gym. You could even throw in a boxing session if you are looking for variety.

  • Increase Strength

    Try, 3 LIFT resistance training sessions - 1 Metabolic Reboot HIIT session for metabolic conditioning and balance, and one specific strength session in our 24-hour gym. We will even help you put together the program. Also, for muscle recovery you can try one of our R.O.M. sessions

  • Decrease Body Fat

    To lean up we suggest 2 Metabolic Reboot HIIT sessions – one of these could be replaced with a Boxing session for variety - 2 Lift Sessions and 1 steady state cardio session in the upstairs 24-hour gym.

  • Build Lean Muscle

    So, you want to Lift? No problem! 3 – 4 Lift sessions a week. Make sure you include one push session, one pull session and total body. You might also consider one session a week in our 24-hour gym to work on some of your stubborn muscle groups.

  • Move better / Mobility

    2 R.O.M. sessions per week. 1 – 2 Boxing session for fitness and coordination. 1 Lift total body session.

  • General Health

    For general health feel free to mix it up. Make sure you get to 2 HIIT sessions (either Metabolic Reboot or Boxing). 1 R.O.M. session for greater range of movement. At least one LIFT session for strength. Then use our 24-hour gym for any make up sessions, or to fill any gaps in your health regime.

  • If you have any other questions about our Small Group Training / Semi Private membership, please contact us

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