Fitness Programme

WTA’s Fitness Programme

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 and structure and a supportive environment to keep on you the path.

Unique Modular Customizable Fitness Programmes

Our Fitness Programme has 4 varieties of fitness class, and 7 classes to choose from. Incorporating Personal Training gives even more flexibility and variety of training style and approach.  We create customiized Fitness Programmes, based on your goals, budget and available time.

Fitness Class Timetable

Fitness Programme Fees


Variable Intensity Interval Training

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

This interval training workout is suitable for all fitness levels.

All people with different fitness levels will do the same exercises, but will be on different intensity levels. Based on your fitness level you will choose one of the following options.

LIIT (Low Intensity Interval Training) – Suitable for people new to fitness or recovering from injuries. Work only as fast as you feel comfortable and increase the intensity as you feel comfortable.
MIIT (Moderate Intensity Interval Training) – Suitable for people with a moderate level of fitness. Work between 6 and 8 out of 10 on a perceived effort scale or 70-80% of your HRM for short periods.
HIIT (High Intensity Interval Training) –  Suitable for people with a high level of fitness and experience with Interval Training. Work up 10 out of 10 on a perceived effort scale or 90-95% of your HRM for short periods..

These classes are a safe, effective and motivating way to get a full body workout and help you to improve your practical fitness in the categories of: strength, strength endurance and cardiovascular fitness.


Get Started – Martial Fitness

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

Martial Fitness is a fitness class designed 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.


  • agility, flexibility, mobility
  • balance, coordination, body control, reaction time
  • Speed, power, explosiveness
  • Skill specific fitness (power and endurance for striking and footwork, etc)
  • foundation and intermediate calisthenics movements
  • martial arts spirit, discipline, breathing






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.The key areas are:

  • Hip Flexors
  • Shoulders
  • Quadriceps
  • Gluteals
  • Hamstrings
  • Abductors and abductors

More Core (Core Strength)

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

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

Includes both mat work and TRX (suspension trainer)


  • Abdominal muscles
  • Gluteals
  • Lowerback


  • Good Posture
  • Reducing and managing back pain caused by weakness and poor posture
  • General Athletic Performance


Personal Training


What our current clients enjoy about training with us

Complete privacy

Choose your own music

A time that suits you

Large well equipped private studio

Why Personal Training

You need help with discipline

  • Lets be honest, the number 1 reason to choose personal training is that you know you need to do it, but you wont do it by yourself. You have too many things to be disciplined about take the stress and guilt away and just show up and get it done and go home.

Learn technique

  • There are a million instructional videos on youtube. Can you tell the good from the bad? Are you able to convert what they say to yourself?

Specific goals

  • do the splits, a hand stand push up, a pull up or 10
  • lose 5 kilos
  • gain 5 kilos
  • get ready for an event

Make if personalised and fun

For most people the most important thing for a general exercise programme is that you enjoy it or don’t hate it enough that you can stick with it year after year.

Pick exercise and modalities that you enjoy

Hate running – do boxing

Hate burpees – do kettlebells

Modalities offered

  • Calisthenics – (body wieght)
  • Kettlebells
  • TRX
  • Boxing / Kick boxing / Tae Kwon Do for fitness
  • Advanced Flexibility


  • Qualified Experienced Personal Trainer – New Zealand Institute of Sport, 7 Years Fitness Industry, 20+ Years Martial Arts
  • Strong Technique Focus
  • Attention to detail





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)