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Our Classes

Find a brief description of some of the classes offered at our PuncHIIT Fitness location on Herring Cove Rd. in Spryfield.


Our unique Muay Thai Kickboxing format is accessible by anyone, any age, any fitness level, any skill level, with absolutely no previous experience required, and is just plain fun! You'll leave on an adrenaline high, having burned a ton of calories and knowing that you did something great for your overall fitness and well-being. Accompanied by great music and high energy instructors, many of which even have previous fight experience in various martial arts. 

While we teach true Muay Thai Kickboxing skills in our classes, it has been adapted to a room full of heavy bags. You'll alternate between 4 minute rounds on the heavy bags with 4 minute rounds of strength, conditioning and mobility off the bags. This is a great class for developing confidence, strength, endurance, coordination and mobility.

Group Strength

Strength training can help you get stronger and look and feel better with just a few short sessions each week. This exciting new class uses deck benches, adjustable dumbbells and resistance tubes. The flat, incline, or decline seat adjustment lets you quickly add resistance and strength training to your workout.

Battle Ropes

Battle Ropes provide a super intense, high calorie fat burning fitness experience. If you have never used Battle Ropes to train, this is the class to try. It will change your fitness experience. Most of the exercises are total body, combining strength and cardio.


At the end of this class you will be exhausted but exhilarated by how hard you worked and by what you've accomplished.


Whether your focus is strength, endurance, flexibility, mobility, or all of these, the kettlebell will be beneficial and effective. The kettlebell alternates periods of intense contraction and controlled relaxation, to give you a superior workout that combines strength, as well as endurance. Kettlebell workouts will help you build muscle and allow for the endurance to build to further progress in both areas.

Many kettlebell exercises allow you to build joint strength and flexibility along with strength and conditioning. The kettlebell also stimulates tremendous abdominal contraction because of the explosive conditioning movements. Basically, this means youre working your abs even when youre not working your abs. The abdominal contraction and coordinated breathing provide a very high level of conditioning that has made it popular among fighters and other elite level athletes, but is still very accessible by anyone. A strong core can be considered the foundation for most sports and fitness as a whole. The fact you can work your core indirectly, just through the dynamic aspect of kettlebells, is truly amazing.

Sprytown Circuit

Circuit training is a form of training where participants rotate through a number of stations, performing different exercises to time or repetitions, back to back, with minimum rest until the circuit is completed. There are various ways of constructing a circuit, but they would normally contain several movements including body weight, weighted and dynamic exercises.

The great thing about circuits is the adaptability available. They can be developed for cardiovascular improvement, strength, mobility, sport specificvirtually anything. They also dont need a lot of space or time and dont need to be overly complicated (unless you want them to be).

Yoga Fundamentals

A slow-paced, therapeutic style of yoga. Postures are more passive, mainly done on the floor either seated or lying down. There are no sun salutations, no planks, no warriors, no jump throughs! There is in fact no dynamic movement and usually no standing poses at all.


It is unique in that you are asked to relax into the posture, allowing the body to soften and release naturally without pushing or straining. It is not uncommon for postures to be held for three to five minutes, even 10 minutes at a time. The time spent in these postures is much like time spent in meditation, as the mind shifts from yang to yin, or from active to passive.

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