Fitness Programme

Why is it crucial to get regular exercise?
How often to I need to be active?

The ministry of health recommends:


Do at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.

  • Moderate intensity activity causes a slight, but noticeable, increase in breath and heart rate. You can still carry on a conversation.
  • Vigorous intensity activity makes you out of breath – you can’t do these activities and chat at the same time.

For extra health benefits, aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week.

Do some muscle-strengthening activities on at least 2 days each week.

Older adults

Do 30 minutes of moderate physical activity on 5 days or more per week.

Try to add 3 sessions of flexibility and balance activities, and 2 sessions of muscle-strengthening activities per week. (Some of this can be combined, eg, hill walking may count towards aerobic and muscle-strengthening.)

What is the most important exercise?

for optimal heath and longevity,

the first priority: is your heart and lung fitness (aerobic / Cardiovascular exercise). You should get some cardio everyday!

the second priority: training your muscles with resistance training like lifting weights, or doing body weight exercises like push ups and squats.

If you want to live a long and health life, you need to do cardio and resistance training. If you also want to live and move around comfortably and pain free,

the third priority: stretching, strengthening and mobilzing your joints and muscles

Why get my exercise with the Wing Tsun Academy?

We agree, at first glass it seems a little strange to exercise at a martial arts school when there are gyms on every corner in Wellington.

There a few reasons why fitness classes at the Wing Tsun Academy make sense and might suit you better.

Wing Tsun is a martial art the originates in the Shaolin temple. At the Shaolin temple, martial arts (Kung Fu) was just one aspect personal development. The Wing Tsun Academy is a full scale martial arts school, providing the opportunities to training your mind, body and martial arts skills.

The foundation of

Train your mind – philosophy and meditation

Training your Body – fitness and nutrition

Training your Skills – Wing Tsun Kuen Kung Fu

Why our students like training here more than training at a fitness only gym

WTA’s Fitness Programme

People are often attracted to martial arts as a way of improving fitness. To have a happier, healthier, longer life as well as better performance and work and martial arts it is important to take care of your fitness and engage in regular activity.

Wing Tsun Academy’s classes teach about fitness for people looking for extra classes specific to their needs our Fitness Programme offer 4 different classes.


Life long martial artists and qualified personal trainers bring you personalised fitness programmes integrating the values and principles of Wing Tsun Kung Fu.

No flash, hype or social media fitness. We suit everyday people who know they will look, feel, and perform better because of exercise. Its normal to need some guidance getting started. Structure and a supportive environment will help keep on you the path.

 We foster Balance and wellbeing.

Fitness Class Timetable

Fitness Programme Fees

Variable Intensity Interval Training

Days and Times:  Tuesday and Thursday – 6:15 to 7:00pm

This class is suitable for all fitness levels. It is the class you should choose if you are new to fitness or are looking for a interval training class for general health and fitness.

Fully body resistance training and cardio.

Key Points:

  • Fitness class without the commercial gym vibe
  • Small group – perfect for people new to fitness and need guidance and support getting started
  • Our members are regular people who struggle to fit in their workouts
  • The close knit group help keep each other motivated and accountable
  • A class where everybody knows your name



Get Started – Martial Fitness

Days and Times:  Wednesday and Friday – 6:00 to 7:15pm

Martial Fitness is for martial artists who need exercises with more of a focus on marital arts than regular fitness programmes or for people who enjoy martial arts focused exercises as a way of getting fit.

If you are new to fitness, we recommend you participate in VIIT and Flexibility for a few months before joining this class.



Days and Time: Tuesday and Thursday – 8:20 to 9:00pm

This Flexibility Class focuses on improving flexibility for martial art, general health and athletic performance.

This class was created to fill the need urban people have for a modern, effective, time efficient flexibility class. The most beneficial exercises are selected from a range of disciplines including gymnastics, dance, circus, physiotherapy, weightlifting as well traditional disciplines like yoga, and Kung Fu.



More Core (Core Strength)

Days and Times:  Thursday – 5:30 to 6:00pm

Core workout influenced by Pilates, yoga, TRX, gymnastics, boxing and martial arts.


Personal Training


Private Studio – Just you and your trainer. You can choose your own music.

Experienced Trainer – Solid, simple, effective training. Attention to proper technique and safety then creating programmes with variety and fun with exercises you like.

Keep it Simple – Don’t get sold the hype. Work your heart, lungs and muscles. Stretch. Eat good whole foods. Rest well. Do these things regularly. This is what most people need to experience significant improvement in health, happiness and performance.

Cardio – Core – TRX – Resistance Training – Kettlebells – Flexibility – Martial Arts













Full Blast

– Twice Interval Training

– Twice Martial Fitness

– Twice Flexibility

– Once More Core

– Once Personal Training – Kettlebells

All Rounder

– Once Interval Training

– Once Martial Fitness

– Once Flexibility

– Once More Core


Fighting Fit

– Once Interval Training

– Twice Martial Fitness

– Once Flexibility


Example Weekly Fitness Programmes: (Above, bullets)
Heart Fit

– Twice Interval Training


Lone Wolf

– Once Personal Training (Strength & Cardio)

– Once Personal Training (Boxing)


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