Fit Wāhine Upper Body Strength & Tone
A 60-minute class that will help you build muscle, burn stubborn fat and tone up your upper body. Focusing on compound and isolation exercises, this combination of low to high impact classes will get you burning fat fast!
We recommend using 2x dumbbells, one kettlebell and a booty band – however, if you don’t have the equipment, feel free to use our homemade options!
This workout is ideal for anyone wanting to shift fat and see upper body results in their toned muscle composition.
Fit Wāhine Lower Body Strength & Tone
A 60-minute class that focuses on toning, building muscle and burning fat from your lower body. Like with our Upper Body workout, this class combines compound and isolation exercises to eat into those fat stores and get you burning!
We recommend using 2x dumbbells, one kettlebell and a booty band – however, if you don’t have the equipment, feel free to use our homemade options!
This workout is ideal for anyone wanting to shift fat and see great results for your strong legs and booty.
Fit Wāhine Cardio HIIT
Release serious happy endorphins and feel like you’ve conquered a mountain with our 60-minute Cardio HIIT class.
This class focuses on full-body exercises that increase the heart rate and help improve your cardiovascular fitness. We use minimal equipment, usually just one kettlebell.
Fit Wāhine BOXFIT
This Yoga Stretch and Release class focuses on breath work, body awareness, releasing muscle tension and strength-based poses. This 30-60min class will help you to connect and bring awareness to your tinana.
By doing so, you will be able to acknowledge and send love to those areas of the body that we tend to forget about. Yoga is not just the journey of the body; it’s the journey within.
Yoga is suitable for wāhine who want to release tension in the body, connect to their breath and take a moment to move with intention.
Fit Wāhine Te Moananui Flow
Fit Wāhine Ura & Flow is a Pasifika dance fitness-based class designed to get your body moving and your hips shaking. We exercise to the sweet rhythms of Te Moana Nui a Kiwa, connecting us back to our tūpuna Māreikura of Hawaiki.
This fun dance workout will be a medium to high-intensity session packed into a 30-minute format.
Suitable for wāhine who want to connect to their body through movements of Te Moana Nui a Kiwa. You will require no equipment required for this class.
Ngā Taputapu Kori Tinana
The Equipment
What you’ll need to really get into our Zoom and FB Live classes!
You can get these items from KMART or the Warehouse. Or you can go old-school with our homemade options.
1 x Milk container filled with water, to be used for the kettlebell exercises
2 x Small bottles or cans, to be used for the dumbbell exercises
We encourage CREATIVITY and making the most of what you have!
1 Kettlebell
Beginner Kettlebell: 4kg – 6kg
Intermediate Kettlebell: 8kg – 10kg
Advanced Kettlebell: 10kg – 12kg +
1 Booty Band
1 Booty Band
2 Dumbbells
Beginner Dumbbells: 2kg – 4kg
Intermediate Dumbbells: 5kg – 6kg
Advanced Dumbbells: 7kg – 10kg +
Fit Wāhine HIIT - High Intensity Interval Training
A 30-35 minute cardio-based workout that will kick your butt in all the right ways! Consisting of mostly high impact, high-intensity bodyweight exercises, this class will get your heart rate pumping.
Intervals will focus on raising your heart rate into a fat burner zone, with maximum effort essential in work periods. Two classes require weights weights required.
While we encourage everyone to try out different classes to find their vibe, HIIT is high intensity and therefore recommended for women who already have a bit of fitness under their belt and want to take their training and results up a notch.
Beginners are recommended to take the class at their own pace to find their limits and gradually increase their HIIT strength.
Fit Wāhine Yoga Stretch & Release - COMING SOON!
Yoga Stretch and Release class focuses on breath work, body awareness, releasing muscle tension and strength-based poses. This 30min class will help you to connect and bring awareness to your tinana.
We recommend using 2x dumbbells, one kettlebell and a booty band – however, if you don’t have the equipment, feel free to use our homemade options!
This workout is ideal for anyone wanting to shift fat and see great results for your strong legs and booty.
Fit Wāhine Te Moananui Flow
Fit Wāhine Ura & Flow is a Pasifika dance fitness-based class designed to get your body moving and your hips shaking. We exercise to the sweet rhythms of Te Moana Nui a Kiwa, connecting us back to our tūpuna Māreikura of Hawaiki.
This fun dance workout will be a medium to high-intensity session packed into a 30-minute format.
Suitable for wāhine who want to connect to their body through movements of Te Moana Nui a Kiwa. You will require no equipment required for this class.
Fit Wāhine BOXFIT
This 30-minute class focuses on lower body exercises specifically functional bodyweight movements and strengthening your core. This class is great for newbies and those wāhine wanting to re-introduce regular exercise into their lives.
A 30-minute session (including warm-up and cool down) works on modified and regressed versions of the HIIT based classes. This class will focus more on technique and form to support your daily active lifestyle.
And don’t forget!
Two of our Fit Wāhine HIIT classes will be delivered predominantly in Te Reo Māori every week!
Tukuna te reo kia rere!
Kōrero tautoko a ngā Fit Wāhine
Don’t just take it from us – check out what some of our Fit Wāhine members have to say!
Great environment and lots of support from the our coaches.
I felt really inspired after my firs Fit Wāhine class.
I highly recommend Fit Wāhine.
Katera Rikihana
The Fit Wāhine coaches are epic and motivating and super
encouraging and make me want to be a part of class.
I really want to say that I’m thankful that I decided to sign
up because although I’m not at every class I feel like I’m an important
part of a close knit community and I am loving my time with you Fit Wāhine!
Dayna Ngatai
Loving this FIT Wāhine community right here!
Way we ought to be in this world, fit, strong, healthy, mind-body spirit and soul.
Fit Wāhine has amazing benefits and not just physically. They challenge you mentally!
Puawai has inspired me for a long time! Coach Charm and Coach Muz is are amazing!
I can honestly say that Fit Wāhine works whānau!!!
Waimarama Knowels
I joined Fit Wahine in December last year and I absolutely love it!
The vibe, the motivation, the language, the feeling of being part of a Whānau!
This week I had a non-scale victory.. size 10 pants!
I fit them! I feel comfortable in them! I’m feeling good!
Ellen Ward
Puawai’s positive and boundless energy and the variety and challenge makes
her classes awesome! I highly recommend Fit Wāhine Aotearoa
for anyone wanting to feel fit and positive about themselves.
Ko te kairapu ko ia te kite. She/he who seeks shall find.
Trace Moana
Kia ora I’m Angela park I am turning 45 soon After
suffering from a few health issues I decided to take some time out for me.
I have been really enjoying my time with Fit Wāhine and it
has helped with my overall wellbeing. Thank you
Angela Park
Fit Wahine has made me take back something for myself.
I love the early classes as it has given me balance with my Whānau, work and exercise.
I would like to thank you Te Puawaitanga Winterburn for
this opportunity, it has made a difference to my life.
Mel Doyle
I just want to thank you for this morning’s wonderful class. I’ve only been doing the programme for a few weeks but already I’ve
noticed a huge change not only in myself but in my whanau also. I have two teenage boys, who upon seeing my motivation,
have become motivated themselves not only to lose weight but to get fit in general. Prior to doing this, I was never a morning person,
now I’m up and FUNCTIONING which is a huge feat for me. I lost 2kgs in 1 week, I also have a lot more energy. Seeing Coach Puawai
work as hard as you do when you’re as hapu as you are, hearing you encourage your Mum with her workout, gets me motivated to
push myself just that little bit further each and every day.
Amy T
Fit Wāhine has been the best thing I ever did to invest in myself, build my confidence and kick start my haroua journey again.
The space Puawai has created is safe, positive and empowering. What more could you ask for?
I recommended Fit Wāhine to my māmā and sister who joined in and I 100% recommend to every wāhine reading this,
because it is for everyone. Ngā mihi Puawai & Coaching team
Kanisha x
The Fit Wahine 6 Week Challenge has been an absolutely amazing journey for me.
I loved the consistency of our coaches who pushed me through every workout!
The Nutritional Information shared with us by Puawai has
been my absolute highlight about the challenge.
I gained a lot of knowledge about calories and how and which
kai fuels my tinana so that it functions better.
Tui Akuhata-Green
I am so happy I made the decision to join Fit Wahine last year.
I started doing a 6 week challenge which was a great way to
start my journey and helped with the motivation.
Coach Puawai is so encouraging and supportive.
Gemma Inglis
