Studio Class Styles
Self defence classes on our set weekly program are Adults Krav Maga, Teens Krav Maga and Kids Self Defence & Movement.
Intro to Krav Maga sessions are held every 4-8 weeks at 12:00PM on Saturdays - see the drop-down for next intro class dates.
Along with self defence, our timetable offers:
Combat HIIT [high intensity interval training]
Mat Pilates, and
Yoga
We know a holistic approach to conditioning and movement helps maintain the physiological balance vital to overall health and well being at all stages of life.
Here is a bit of a rundown on what our classes are about, but if you’d like to know more or to see if they are suitable for you, just give us a call and we’ll talk through the class structure with you.
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Situational awareness, controlled responses under pressure, decisive action.
At Grounded Self Defence and Movement we know the physical and psychological aspects of self defence need to work for you in order to be effective.
That’s why we teach Krav Maga - its adaptability is second to none and the workout keeps your mind and body strong. You’ll learn to recognise and avoid danger, de-escalate situations and make your way out of confrontations when things don’t go to plan.
For adults, regular training helps you form the best possible self defence techniques in striking, groundwork & grappling, defending against weapons, dealing with multiple attackers and third-party protection.
Ages 17+
⏱️ 60 mins
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For ages 13 - 17 years old
Mindset, confidence and skilful movement.
Introducing adolescents to self defence concepts reflecting a higher level of autonomy and independence, with an emphasis on boundaries, clear decision-making and getting out of trouble safely.
The focus within our Teens classes is adapted to reflect the skills they need to safely navigate what is happening in their schools, social settings and the community at the time.
⏱️ 45 mins
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HIIT with purpose. No experience necessary.
Combat HIIT works with high-intensity striking and self defence-based cardio to improve Heart Rate Variability, muscle metabolism, strength and agility. The hard yards are followed by a short active recovery to optimise autonomic nervous system function.
Show up, do the work & keep moving.
⏱️ 45 mins
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More than your core.
This is modern Pilates with classical foundations in breath, control, precision, concentration and flow.
With regular practice you’ll get stronger in your abdominal muscles, glutes and back for sure - but we don’t think of these muscles in isolation! They’re part of an incredible tapestry of tissues, chemicals and electricity that work together to keep everything from your nervous system to your joint movement balanced, flexible and healthy.
These classes often incorporate myofascial release (trigger point massage) to reduce tension, support circulatory health and assist post-workout recovery.
⏱️ 45 mins
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A moving meditation.
The intention behind our yoga classes is to cultivate a steady focus around the breath as you’re guided through a strong, intuitive and repetitive asana [yoga posture] practice, bringing a meditative quality to the flow.
The physical movement builds strength, mobility and flexibility while focused attention during yoga practice enhances vitality to help you direct your thoughts, words and actions with skill and purpose.
⏱️ 45 & 60 mins
Bring Your Baby Yoga classes [starting Term 1 2027] are a welcoming space for parents with very little ones to come and practice [0-6 months]. Please note our studio is not a safe space for babies who are on the move or toddlers as we have stairs and open prop shelves.
Organising a class for your workplace, sports club or community organisation? Want to learn the self defence basics before coming to group classes? Need intensive Krav Maga grading or skill progression instruction? Check out our private session info & rates via the button below.
Timetable
MONDAY6:00pm — Teens Krav Maga [45]7:00pm — Adults Krav Maga [60]TUESDAY6:00pm — Teens Krav Maga [45]7:00pm — Combat HIIT [45]WEDNESDAY6:00am — Mat Pilates [45]12:15pm — Yoga [45]6:00pm — Mat Pilates [45]7:00pm — Yoga [60]THURSDAY6:00am — Yoga [45]9:30am — Mat Pilates [45]10:30am — Yoga [60]6:00pm — Adults Krav Maga [60]7:00pm — Adults Krav Maga [60]FRIDAY5:30am — Combat HIIT [45]10:00am — Yoga [60]SATURDAY8:00am — Adults Krav Maga [60]9:00am — Kids Self Defence & Movement [45]9:45am — Kids Self Defence & Movement [45]10:45am — Teens Krav Maga [45]