FACILITY RE-OPENING.

We are excited to finally announce the re-opening of the Health Club at Hurstville Aquatic Centre.

All members will have access to the gym from Saturday 13th June inline with the State Government’s restrictions on health and hygiene. Aquatics, Creche and stadium areas remain closed.

Benefits of Total Body Workouts 

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Check out below some great full body exercise tips by our member Nathalia and trainer Rob.

Four Benefits of Total Body Workouts

  • Total body training improves workout efficiency by minimizing the fluff to get you strong and muscular in a hurry
  • You’ll hit major movement patterns multiple times per week in a variety of intensities and rep ranges to stimulate the most number of muscle fibers
  • When in a time-crunch, total body training is best for making huge strength gains when you’re short on time.
  • To simplify getting Strong, Lean, and Muscular.

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Cross Mountain Climber

Start in high plank position with both feet on sliders. Pull right knee into chest and across your body, aiming for the left shoulder. Return to starting position and repeat on the other side.

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Knee Tuck

Start in high plank position with both feet on sliders. Pull knees in to touch the chest. Focus on keeping your core tight, and don’t hike hips too high. Push feet back to extend into a high plank. Repeat.

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Cross Knee Tuck

Similar to the first Knee Tuck, just this time pull the feet diagonal to the side.
Start in high plank position with both feet on sliders. Pull knees diagonal in to touch the chest. Focus on keeping your core tight, and don’t hike hips too high. Push feet back to extend into a high plank. Repeat.

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Standing Military Barbell Press

The standing barbell shoulder press is an amazing exercise which targets a lot of muscle and increases the stability of your core.

The movement should be carried out in a full range of motion. Clear it from the rack, rest it on your upper chest, press the bar upward until your arms are extended overhead, lower it slowly, put on the rack. Remember, use full range of motion for maximal results.

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Romanian Dead Lift

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.  At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

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Wide Pull-up

Grasp the bar with an overhand grip and begin from a
dead hang” (arms fully extended, about shoulder width apart). Pull up toward the bar by bending at the arms and clear it with your chin. Pause at the top of the exercise and then lower back down under control. Return to the starting position and repeat.

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What's on Today

  • FX 30Friday, 6:15 AM - 6:45 AM
  • Silver SneakersFriday, 9:30 AM - 10:15 AM
  • Body PumpFriday, 9:30 AM - 10:15 AM
  • PilatesFriday, 10:30 AM - 11:15 AM

Opening Times

Aquatic

Day
Time
MON – FRI
5.30AM – 9PM
SAT – SUN:
6AM – 8PM
PUBLIC HOL.:
8AM – 6PM

Gym

Day
Time
MON – THU
5.30AM – 11PM
FRIDAY
5.30AM – 9PM
SAT-SUN
6AM – 8PM
PUBLIC HOL.:
8AM – 6PM

Stadium

Day
Time
MON – FRI
9AM – 10:30PM
SAT – SUN:
9AM – 8PM
PUBLIC HOL.:
8AM – 6PM