Invest In Your Health
Fitness
STUDIO
Invest In Your Health
Fitness
STUDIO
Please fill out this form and make payment of R100 to secure your spot for this event
About The Sweat Shack Benoni
About Us
About The Sweat Shack Benoni
About Us
Welcome to The Sweat Shack, where strength meets endurance, and every heartbeat is a step towards a healthier, stronger you. Our facilities are designed to cater to fitness enthusiasts of all levels, offering specialized programs in :
• Strength Training • Cardio • Rebounding • Spinning • BoxFit • PoundFit • Bootcamp • Kids Bounce
Whether you’re a seasoned athlete or just starting your fitness journey, we have the perfect blend of programs to help you achieve your goals.
Our studio was founded in April 2021 and is based in Rynfield @ the World of Wellness Centre and is owned and run by our qualified instructor, Michelle Gordon-Watt . Come and pop in, we would love to meet you!
JOIN US TODAY ! – CONTACT MICHELLE (082) 771 2752
ABOUT US
The Sweat Shack is a fitness studio based in Rynfield, Benoni. It is owned and run by myself, Michelle Gordon-Watt. I specialize in spinning, rebounding (mini trampoline), strength training, cardio and BoxFit.
The Sweat Shack STUDIO
It’s all about the well-being of my clients. In studio, we sweat, burn calories and have lots of FUN doing it !
The Sweat Shack Packages
Weekly cost per session – please see above.
Program and times
Book your spot today !
rebounding
45 mins of top-to-toe movement on a mini trampoline.
FlexIt classes
We have added exciting new classes that combine active stretching and specialised workouts targeting your belly, bum and arms !
bootcamp classes
Bootcamp classes will target all your muscle groups and improve overall body strength.
BoxFit
Box Fit is a high energy cardio workout combining cardio exercises with boxing. Every 2nd Tuesday
Social Saturdays
The last Saturday of every month. Bring a family member/buddy and they will train for free !
fitness education
Knowledge is power. I am always attending and completing courses in fitness and exercise so that I can bring my own brand of endurance, speed and strength to our sessions.
Poundfit
A music-driven, drumming-inspired, cardio and toning workout..
Noobounce
Introducing our kids bounce classes , every Thursday from 15:00-15:30 and Saturdays from 8:15-8:45. R60 per class
The Sweat Shack Gives Back
Getting involved in the community where we can, and then paying it forward.
Vita-up nutrient enhanced drink
Contact Us to order yours today !
Value
WHY CHOOSE US?
Small classes & focused attention
Variety of workouts to suit your needs
Qualified & friendly instructors
Improve your physical & mental well-being
Classes offered at The Sweat Shack
CLASSES
Spinning Classes
45 minute cardio workout on the bike. Classes are a combination of: Endurance, Strength, and Interval Training. See below our types of spinning classes.
RPM SPIN
A journey of hill climbs, sprints and flat riding and mountains. Heart rate works between 60-85% of your max
HIIT SPIN
The 30 minutes you put into a HIIT Spin workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible (85% of your max HR) with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast and burn fat quicker!
TABATA/TRIPLE TREAT
Tabata is a type of HIIT workout that aims to yield the most benefits in a short amount of time. For each exercise, you do eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest.
Triple treat- 30s move, 10s rest x 3
rebounding
Rebounding is a type of aerobic exercise that is performed while jumping on a mini-trampoline. Jumps can be fast or slow, and can be mixed with rest or aerobic stepping
HIIT – HIGH INTENSITY INTERVAL TRAINING
HIIT training is a form of exercise in which short periods of extremely demanding physical activity are alternated with less intense recovery periods.
Box Fit
BoxFit is a high energy cardio workout combining cardio exercises with boxing.
BOOTCAMP CLASSES
Group fitness training outdoors. Running, Interval/HIIT training, circuit stations, resistance/strength training. Bootcamp classes will target all your muscle groups and improve overall body strength.
Belly Buster
An intense abdominal workout aimed at developing core muscles.
Flab Attack
Training that is dedicated to increasing the strength, size, and performance of the arm muscles.
Booty Burn
A lower body strength building class to fire up your booty and other leg muscles.
PoundFit
The original POUND workout, this 45-minute electrifying jam session combines cardio, strength training and plyometrics–all to your favorite soundtrack.
Kids Bounce
Where we go on imaginary journeys and sing, play and BOUNCE to our most faveourite songs.
FREQUENTLY ASKED QUESTIONS
How can I book a class with you?
Booking a class with us is super easy!
You can use one of the following methods:
– Book using the Octiv Fitness App, first you will need to sign up by clicking here then you can start booking your classes
ALTERNATIVELY
– If you struggle with the Octiv sign up you can WhatsApp Michelle on 082 771 2752 with your name, what class you are interested in and the day and time that would suit you
What are the benefits of spinning?
You have probably heard from someone who takes spinning classes, how amazing they are! We have 8 reasons why you should start peddling and seeing the benefits of spin classes for yourself.
1. Spinning produces happy hormones
2. Spinning is a low impact exercise
3. Spinning Increases cardiovascular fitness
4. Spinning creates lean muscle definition for your legs and core
5. Spinning helps to relieve stress
6. Spinning reduces the risk of injury.
7. Spinning allows you to workout and be part of a team
8. Spinning PUSHES YOU TO YOUR LIMITS!!
What are the benefits of rebounding?
Benefits of Rebounding:
1. Help work the muscles in the legs
2. Increase your over all endurance
3. Strengthen your bones
4. Rebounding is gentle on joints but allows you to work on your cardio without putting to much strain on your body.
Where is the studio located?
The Sweat Shack studio is located at the following address:
World of Wellness Centre
Corner Malcolm & Davidson St
Rynfield, Benoni
1501
Who is the owner and lead instructor?
Meet our instructor:
A full-time mom, Michelle has always been passionate about fitness, health, and nutrition.
She is a qualified spinning instructor, who believes that spinning is more than just hopping onto a bike! She is excited to bring her own brand of endurance, speed, and strength to spinning lessons.
Michelle is also certified in rebounding and bootcamp training and is studying towards a qualification in nutrition.
What is PoundFit ?
Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to rockstars of all ages and abilities.
Class times
SPINNING
MONDAY – 8:15am & 17:15pm
TUESDAY – 5:15am, 7:30am & 17:15pm
WEDNESDAY – 8:15am
THURSDAY – 5:15am & 17:45pm
FRIDAY – 8:15am
SATURDAY – 8:00am
REBOUNDING
MONDAY – 18:30pm
WEDNESDAY – 18:30pm
THURSDAY – 8:15am
SATURDAY – 7:15am
SPECIALITY CLASSES
EVERY 2ND TUESDAY – 8:30am (30 mins)
BOOTCAMP
THURSDAY – 18:30pm
SWEAT CAMP
ONCE A MONTH (SATURDAY) – 7:15am
EVENTS HOSTED BY THE SWEAT SHACK
EVENTS
The Launch Party
The launch of The Sweat Shack was absolutely fantastic, we had a lot of fun breaking a sweat with amazing people. We would like to say thank you to everyone who attended the launch as well as a BIG thank you to our sponsors for the support and amazing goodie bags.
Rock 'n Ride
The Sweat Shack, Benoni, is where it’s all happening! Rock n Ride was a first of its kind. We had so much fun spinning to 70’s and 80’s music played by an awesome live band – Walking Down Essex!
Rocking is how we rolled that night!
Mighty Mack Fundraiser
What a day at the Mighty Mack fundraiser hosted by the Benoni Monkey and Bird Park.
A big thank you to the Sweat Shack members who supported this wonderful event.
Cancer Spinathon
What a day at the Sweat Shack Cancer Spinathon. Much fun was had!
Thank you to all who attended and helped us raise R16 000.00
Bouncing for Cancer
What an awesome day at the Sweat Shack Bouncing for cancer event
Keep checking in to find our upcoming events!