Sound Mamas Strength & HIIT
Sound Mamas Strength & HIIT is a specially designed class to help new mothers safely and effectively return to high-intensity exercise and training after childbirth. The class focuses on rebuilding strength, improving core stability, and enhancing overall fitness, taking into account the unique physical challenges women face during the postnatal period.
This class combines strength training, functional movements, and cardiovascular conditioning to help you regain your fitness confidence and return to your favourite activities. Each session is tailored to progressively challenge your body, ensuring that you safely increase intensity over time while addressing the specific needs of postnatal recovery, such as pelvic floor health, posture, and muscle activation.
What to expect:
- A strong focus on rebuilding core strength and pelvic floor stability
- Full-body exercises that target strength, endurance, and power
- A gradual progression back to higher-intensity exercises such as HIIT, circuit training, and resistance work
- Functional movements to improve mobility and support the demands of daily life with a baby
- Core and posture alignment exercises to counteract the physical changes from pregnancy and childbirth
- A supportive, motivating environment with modifications to suit different fitness levels and stages of postnatal recovery
Who can join:
This class is ideal for postnatal women who are at least 12 weeks postpartum (with medical clearance), have completed the recommended 4 weeks of postnatal mat/reformer classes or equivalent, and are ready to start challenging their bodies again. Whether you’re getting back into fitness after a baby or want to regain strength for more intense training, this class is tailored to help you rebuild at your own pace and gradually progress to higher-intensity workouts.
Join Sound Mamas Strength & HIIT to regain your strength, rebuild your fitness foundation, and confidently return to high-intensity training with a focus on safety and recovery!
Sound Osteo Strength
Osteo Strength is a specialised exercise class designed to help women in their 40s and beyond improve bone density, enhance strength, and boost overall bone health. As we age, bone mass naturally decreases, but targeted resistance training can make a world of difference in preserving and even increasing bone density. This class combines weight-bearing exercises, functional movements, and low-impact strength training to support bone health and improve posture, balance, and muscle strength.
In each session, you will work through a series of carefully selected exercises that focus on building bone strength in key areas like the spine, hips, and wrists—areas most vulnerable to osteoporosis. Through safe and effective techniques, we aim to increase bone density, reduce the risk of fractures, and support mobility in daily activities.
What to expect:
- Gentle warm-up and mobility work
- Resistance training with dumbbells, resistance bands, and bodyweight exercises
- Core strengthening exercises to support posture and stability
- Functional movements to enhance daily movement patterns
- Cool down with stretches to increase flexibility and prevent stiffness
Who can join:
This class is suitable for women of all fitness levels, whether you’re new to exercise or an experienced mover. Modifications are always available to ensure everyone can participate safely and effectively.
Join us for Sound Osteo Strength and take an empowering step towards healthier bones and a stronger, more resilient body.
Sound Strength
Sound Strength is a structured, progressive 6-week program designed to build muscle, increase strength, and improve overall fitness through a series of targeted exercises. Each class features six dynamic workout stations, each focusing on a different muscle group, with carefully chosen exercises to challenge your body and build strength. Over the course of the 6 weeks, we’ll progressively increase the intensity and weight to ensure you’re continually challenging your muscles and seeing noticeable improvements.
The class follows a rotating station format, where you’ll spend a set amount of time at each station before moving on to the next. This keeps the workout exciting and ensures every muscle group is engaged for a balanced, full-body workout. The key focus of this program is progressive overload, meaning that each week, we gradually increase the resistance, repetitions, or exercise difficulty to push your limits and maximize results.
What to expect:
- 6 different stations targeting major muscle groups: upper body, lower body, core, and functional movements
- Exercises using free weights, resistance bands, kettlebells, and bodyweight movements
- A focus on form, technique, and controlled progression to prevent injury and optimise strength gains
- A structured approach that gradually increases intensity week by week to ensure continued progress
- Support and guidance to help you track your improvement and reach your strength goals
- A cool-down session to help with recovery and flexibility
Who can join:
This program is perfect for individuals who are looking for a structured, progressive training routine with clear goals and measurable progress. Whether you’re new to strength training or have been lifting for years, this class will challenge you at your level and help you grow stronger over time.
Join us for our Sound Strength Class and see how progressive overload can help you build the strength and muscle tone you’ve always wanted!
Sound Expecting Strength
Sound Expecting Strength training is a safe, supportive workout designed to help prenatal mothers maintain strength, flexibility, and overall fitness during pregnancy. This class focuses on strengthening key muscle groups, improving posture, and enhancing mobility to support the physical changes of pregnancy. The exercises are specifically chosen to address the unique needs of pregnancy, helping you feel stronger, more balanced, and prepared for the demands of labour and recovery.
In each session, you’ll work on full-body strength exercises, core stability, and pelvic floor health while improving posture and reducing discomfort often experienced during pregnancy. This class combines low-impact, functional movements with gentle resistance training to support overall wellness, help manage common pregnancy aches and pains, and boost energy levels. It’s all about keeping you strong, healthy, and confident throughout this special time.
What to expect:
- Strength training exercises to target muscles used in pregnancy and childbirth, including the lower back, legs, and pelvic floor
- Posture and core stability work to alleviate strain on the spine and reduce discomfort
- Flexibility and mobility exercises to support joint health and maintain an active lifestyle
- Breathing techniques and relaxation strategies to reduce stress and promote relaxation
- A welcoming, safe environment with modifications to ensure comfort and safety for all stages of pregnancy
Who can join:
This class is suitable for women in their second and third trimesters who have received medical clearance to exercise. Whether you’re new to fitness or an experienced athlete, Prenatal Strength Training provides a tailored approach that meets your needs and supports your physical health during pregnancy.
Join us for Prenatal Strength Training and take an empowering step toward a healthy pregnancy and a strong, confident journey through motherhood!