OzSquad's Bootcamp Timetable
Join us for varied outdoor classes each week, which include cardio, strength, conditioning, pilates, boxing, yoga, HIIT and much more. There’s no need to book in advance, members just turn up to any session - we’re super flexible.
Time | Monday | Tuesday | Wednesday | Thursday | Friday | SATURDAY |
|---|---|---|---|---|---|---|
6:00am | BOOTCAMP 6:00am – 6.:45am | ORIGINAL 6:00am – 7:00am | SHRED 6:00am – 7.00am | STRENGTH 6:00am – 7:00am | BOOTCAMP 6:00am – 6.45am | |
6:00am | BEACH BOXING 6:00am – 7:00am | STRENGTH PILATES 6:00am – 7:00am |
ORIGINAL 6:00am – 7:00am | |||
6:45am | BOOTCAMP 6:45am – 7:30am | BOOTCAMP 6:45am – 7:30am | ||||
6.45am | BEACH YOGA
6.45am – 7.30am | |||||
7:00am | FRIDAY SOCIAL SWIM 7:00-7:30am | BEACH BOOTCAMP 7:00am – 8:00am | ||||
ANY | SOCIAL STUFF! Times vary (see FB) | |||||
Evening | BOOTCAMP 7:00pm – 8:00pm |
OzSquad Location
Bootcamp Manly Beach
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We operate on Manly Beach – one of the best places in the world!
Get your work-out fix every day with gorgeous sunrises and an ocean view…and learn to love sand sprints.
Find us on the grass or sand opposite 104 North Steyne, Manly Beach. Just north of where Pine Street meets the beach, and the North Steyne Surf Lifesaving Club.
Our Sessions
The OzSquad timetable provides bootcamp, boxing, cardio, conditioning, strength and yoga classes all under one roof, I mean sky!
OzSquad Signature Bootcamp – North Steyne, Manly
Our signature class is ‘Trainer’s choice’ - you never know what you’re going to get..
However, no muscle is left unworked at these high intensity interval training classes. You will push up, lift, squat, mountain climb, crunch, plank, quad bust, lunge, sprint and jump your way into the day ahead. Oh yes, there will be burpees too – everyone loves a burpee.
However, no muscle is left unworked at these high intensity interval training classes. You will push up, lift, squat, mountain climb, crunch, plank, quad bust, lunge, sprint and jump your way into the day ahead. Oh yes, there will be burpees too – everyone loves a burpee.
OzSquad Boxing – On the beach at North Steyne, Manly
The OzSquad boxing session is a full-body workout that will make you physically stronger as well as aerobically and anaerobically fitter. The brain will be kicked into gear too!
Conditioning circuits (using basic punching alongside bodyweight exercises and sprints) are combined with more technical combination rounds. Nothing to worry about though, the boxing class accommodates all levels of strength, fitness and boxing ability.
Conditioning circuits (using basic punching alongside bodyweight exercises and sprints) are combined with more technical combination rounds. Nothing to worry about though, the boxing class accommodates all levels of strength, fitness and boxing ability.
OzSquad Original – Roaming class, Manly
Learn to love hills. And steps.
A running biased session that makes the most of Manly’s natural beauty (and of course its steps and hills). The OzSquad Original class comprises a whole heap of bodyweight exercises as well as intervals, shuttle runs, repeats and routes which are modified to give both the beginners and the fit beans in the group an awesome work-out. In line with the overall OzSquad training style, the sessions will be different each week in terms of location, format and content.
A running biased session that makes the most of Manly’s natural beauty (and of course its steps and hills). The OzSquad Original class comprises a whole heap of bodyweight exercises as well as intervals, shuttle runs, repeats and routes which are modified to give both the beginners and the fit beans in the group an awesome work-out. In line with the overall OzSquad training style, the sessions will be different each week in terms of location, format and content.
OzSquad Shred – North Steyne, Manly
All the usual OzSquad ‘fun’ with a good measure of CrossFit style work-outs and competition thrown in. The perfect combo.
Shred includes cardio intervals as well as strength and conditioning circuits for time, often in an AMRAP format (that’s ‘as many rounds as possible’ in non-CrossFit speak). You against the clock. Your results for each short, sharp work-out will be recorded so you know what you are aiming to beat the next time the work-out crops up.
Shred includes cardio intervals as well as strength and conditioning circuits for time, often in an AMRAP format (that’s ‘as many rounds as possible’ in non-CrossFit speak). You against the clock. Your results for each short, sharp work-out will be recorded so you know what you are aiming to beat the next time the work-out crops up.
OzSquad Strength – North Steyne, Manly
That’s right – no running!
Kick start your metabolism, tone up, release endorphins and strengthen those bones with this purely resistance-training session. Suitable for guys and girls and all abilities, weights and exercises can be modified accordingly. The weight training is delivered via a variety of methods – think super-sets, circuits, drop-sets, partner work-outs and shunting circuits.
Kick start your metabolism, tone up, release endorphins and strengthen those bones with this purely resistance-training session. Suitable for guys and girls and all abilities, weights and exercises can be modified accordingly. The weight training is delivered via a variety of methods – think super-sets, circuits, drop-sets, partner work-outs and shunting circuits.
OzSquad Beach Bootcamp – On the beach at North Steyne, Manly
Get the shoes off and the sand between the toes at this one.
Down on the sand for a classic OzSquad bootcamp with a bit of sandy fun and games thrown in for good measure. Coffees and swims after the weekend sessions are optional but encouraged!
Down on the sand for a classic OzSquad bootcamp with a bit of sandy fun and games thrown in for good measure. Coffees and swims after the weekend sessions are optional but encouraged!
OzSquad Yoga - On the beach at North Steyne, Manly
Time for some Om.
Gentle flowing sequences and restorative poses are combined in this class evolved from more traditional yoga teachings. The practice is designed to restore and inspire you both mentally and physically – you will build core awareness and stability as well as muscular strength and length. This class complements your other OzSquads well but is by no means an easy option.
Gentle flowing sequences and restorative poses are combined in this class evolved from more traditional yoga teachings. The practice is designed to restore and inspire you both mentally and physically – you will build core awareness and stability as well as muscular strength and length. This class complements your other OzSquads well but is by no means an easy option.
OzSquad Strength Pilates - North Steyne
Low impact - not low intensity!
This fusion-style workout combines the muscle-building benefits of strength training with the mobility and core strengthening benefits of pilates 💪
Using a variety of props (incl. dumbbells, bands, balls) and low-impact, challenging exercises to help strengthen core muscles whilst improving postural alignment, balance, spinal mobility and flexibility.
While the pace of this class is slower - be prepared to sweat as 10 seconds feels like an eternity!
This fusion-style workout combines the muscle-building benefits of strength training with the mobility and core strengthening benefits of pilates 💪
Using a variety of props (incl. dumbbells, bands, balls) and low-impact, challenging exercises to help strengthen core muscles whilst improving postural alignment, balance, spinal mobility and flexibility.
While the pace of this class is slower - be prepared to sweat as 10 seconds feels like an eternity!
Extra-curricular OzSquad – Various locations
Weekend shenanigans.
OzSquadders are an active and social bunch and, there is always some kind of informal group activity going on – whether it is a team trip to Curl Curl parkrun, a trail run, a game of SUPball or a swim and a coffee on the wall at the Bower, OzSquadders get together often in some form or other. Extra-curricular goings on are coordinated via a members only Facebook group.
Get involved! OzSquad is Manly’s most social bootcamp after all.
OzSquadders are an active and social bunch and, there is always some kind of informal group activity going on – whether it is a team trip to Curl Curl parkrun, a trail run, a game of SUPball or a swim and a coffee on the wall at the Bower, OzSquadders get together often in some form or other. Extra-curricular goings on are coordinated via a members only Facebook group.
Get involved! OzSquad is Manly’s most social bootcamp after all.
Time | Monday | Tuesday | Wednesday | Thursday | Friday | SATURDAY |
|---|---|---|---|---|---|---|
6:00am | BOOTCAMP 6:00am – 6.:45am | ORIGINAL 6:00am – 7:00am | SHRED 6:00am – 7.00am | STRENGTH 6:00am – 7:00am | BOOTCAMP 6:00am – 6.45am | |
6:00am | BEACH BOXING 6:00am – 7:00am | STRENGTH PILATES 6:00am – 7:00am |
ORIGINAL 6:00am – 7:00am | |||
6:45am | BOOTCAMP 6:45am – 7:30am | BOOTCAMP 6:45am – 7:30am | ||||
6.45am | BEACH YOGA
6.45am – 7.30am | |||||
7:00am | FRIDAY SOCIAL SWIM 7:00-7:30am | BEACH BOOTCAMP 7:00am – 8:00am | ||||
ANY | SOCIAL STUFF! Times vary (see FB) | |||||
Evening | BOOTCAMP 7:00pm – 8:00pm |