• (08) 8285 4993
  • Contact

Workouts of the Week

Designed by us, for you!

Full Body Strength Workout

Beginner - intermediate

3 X SETS OF EACH EXERCISE

Leg press 15, 12, 10 reps
Hamsring curls 15, 12, 10 reps
Chest press 15, 12, 10 reps
Assisted chin ups 15, 12, 10 reps
Shoulder press 15, 12, 10 reps
Bench tricep dips 15, 12, 10 reps
Bicep curls 15, 12, 10 reps
Bicycle crunch 16, 12, 10 reps

Leg and Glute Workout

Intermediate

4 x SETS OF EACH EXERCISE

Barbell squats 20, 20, 15, 15 reps
Fitball hamstring curls 20, 20, 15, 15 reps
Single leg press 20, 15, 12, 10 reps
Leg extensions 20, 20, 15, 10 reps
Single leg kick backs 20, 15, 12, 10 reps
Calf raisers 20, 20, 15, 15 reps

Circuit Workout

Intermediate

6 x ROUNDS

Kettlebell squat with upright row x 10 reps
Slam balls x 10 reps
Kettlebell lunges x 10 reps each leg
Bosu pushups x 10 reps
Military hover press ups x 10 reps

Tabata Workout

Intermediate - Advanced

8 X ROUNDS

Bench burpees x 20 secs
Rest x 10 secs
Bench pushups x 20 secs
Rest x 10 secs
Box Jumps x 20 secs
Rest x 10 secs
Mountain Climbers x 20 secs
REPEAT ALL ABOVE ONE MORE TIME

Back Workout

Intermediate - advanced

4 x SETS OF EACH EXERCISE

Pull ups 12, 10, 8, 6 reps
Single arm row 12, 10, 8, 6 reps
Chin ups 12, 10, 8, 6 reps
Seated row 12, 10, 8, 6 reps
Lat push down 12, 10, 8, 6 reps

TRX Circuit

Intermediate - advanced

1 - 3 ROUNDS

Squat jumps x 20 reps
Single leg squats x 20 reps
Back row x 20 reps
Chest press x 20 reps
Rear delt fly x 20 reps
Chest fly x 20 reps
Bicep curl x 20 reps
Tricep extensions x 20 reps
Jack Knife x 20 reps
Rotating hover x 20 reps

10 Round Workout

Beginner - Advanced

10 X ROUNDS

Squats x 10 reps
Pushups x 10 reps
Burpees x 2 reps

Circuit

Beginner - Advanced

2-5 X ROUNDS

Push Press 20 reps
Mountain Climber 20 reps
Alternating Ball Pushups 20 reps
Skaters 20 reps
Single Arm Back Row 20 reps
Step Back Lunges 20 reps