Agility Personal Training and Group Fitness
"The only bad workout is the one that didn't happen." Welcome to Agility Personal Training and Group Fitness page!
As a certified personal trainer and group fitness instructor, I am dedicated to helping my clients achieve their fitness goals and live a healthy lifestyle. Whether you are looking to lose weight, build muscle, improve your overall fitness level, or just need some extra motivation and accountability, I am here to help. With customized training plans and fun, challenging group fitness classes, I wi
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PUSH
January 2024
Wednesday 07th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
WARM-UP (8 MINS)
2:00 MIN CARDIO - BIKE/ROW
+
2 SETS
5 Downward Dog To Seal
10 Banded Pull Aparts
10 90/90
A. STRENGTH INTENSITY
3 Working Sets
8 Barbell Strict Press
Rest 45 Seconds
16 Kettlebell Russian Swings
Rest 90 Seconds
B. STRENGTH INTENSITY
3 Working Sets
16 Split Squats
Rest 45 Seconds
8 Bench Press
Rest 90 Seconds
C. STRENGTH BALANCE
2 Working Sets
Kettlebell Offset Carry
30 Seconds Side Plank Each Side
Rest 60 Seconds
D. CONDITIONING
EMOM for 10 minutes
5 Barbell Bicep Curls
10 Push-Ups (Can use bands)
15 Air Squats
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PUSH
January 2024
Wednesday 10th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
WARM-UP
1:00 MIN CARDIO - Treadmills
+
2 SETS
5 Russians
10 Goblet Squats
10 Banded Good Morning
10 90/90
A: Legs
Build to working Weight
For Time
3-9-15-9-3
Deadlifts
Box Jumps
B: Shoulders and Biceps
3 WORKING SETS
6 1-1/2 Barbell Strict Press
Rest 30 Seconds
10 Dumbbell Zottmans Curls
Rest 90bSeconds
C: Triceps and Chest
3 WORKING SETS
10 Dumbbell Skull Crusher
rest 30 sec and proceed to 2
2) 12, 9, 6 Barbell Bench Press
rest 90 sec
D: Conditioning
AMRAP in 10 minutes
12 Kettlebell Swings
12 Wall Ball Shots
8 Hanging Knee Raises
8 Hand Release Push-Ups
F: Prime
1 Min Each Pose
Single Leg Forward Fold Left
Single Leg Forward Fold Right
Childs Pose
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PUSH
December 2023
Wednesday 13th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
2 Sets
60 Cardio
20 static split lunges
10 scapulas push ups
10 Scapulas pull ups
A
21, 15, 9
Dumbbell Box Step Ups
Kettlebell Swings
15 Calf Raises Each Round
B
3 Working Sets
Shoulder Complex
12 Lateral Raise
12 Shoulder Press
12 Single Arm Hammer-Front Raise
2 mins Rest
C
3 Working Sets
10 Decline Push Ups
Rest 30
10 Dumbbell Reverse Flys
Rest 60/90
D
3 Rounds for Time
2 Wall Walks
6 Dumbbell Deadlifts
12 Hanging Knees Raises
24 Reverse Single
Prime
Lizard
Puppy Dog
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PUSH
December 2023
Monday 11th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Cardio
10 Kettlebell Goblet squats
20 Elephants
10 Kettlebell Angle Sits
10 90/90
A.
3 WORKING SETS
6 X 1-1/2 Front Squats
Rest 90 Second’s Between Sets
B.
EMOM 6
A. 6 Dumbbell Side Raise Combo (L+R+D)
B. 12 Dumbbell Bent Over Rows
C.
3 WORKING SETS
12, 10, 8 Dumbbell Stability Ball Chest Flys
Rest 30 Seconds
4-8 Strict Chin Ups
Rest 90 Second’s Between Sets
D.
3 Rounds For Time
Dumbbell Single Arm Overhead Walking Lunges
9 Box Jumps
12 Wall Balls
15 Kettlebell Swings
E.
Pigeon
Puppy Dog
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PUSH
November 2023
Wednesday 29th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
WARM-UP
2 SETS
200m Run
10 Dolphins
16 Single Leg Reactive Box Step Ups
10 Glute Bridge To Sit Up
A
3 Sets
10 Sn**ch Barbell RDL
R30
8 Dual Dumbbell Cyclist Squats
Rest 90 Seconds
B
3 Sets
12 Dumbbell Laterial Rasie
Rest 15 Seconds
6 Strict Press
Rest 90 Seconds
C
3 Sets
8 Dumbbell Push Up
R30
10 Dumbbell Bicep Curls
R30
12 Dumbbell Skull Crushers
Rest 90 Seconds
D
AMRAP (with a Partner) in 10 minutes
9 Hanging Knee Raises
7 Cals
3 Devils press
Prime
Half Kneeling Hip Flexor Stretch x 1 min/side
Shoulder Extension Stretch On Floor x 1 min
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PUSH
November 2023
Monday 27th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
WARM-UP
2 SETS
1) Cardio 60 sec - Singles
2) Long Split Pulse x 20-30 sec/side
3) Middle Split Hinge x 8
4) Bottom of Squat Hold x 30 sec
A
3 Rounds
10 Paused Back Squats ( 2 seconds in the bottom)
R30
10 Goblet Good Morning
R30
9 cal Row
R 60
B
Emom 6
M1 12 Single Arm Strict Press
M2 30s Max Banded Pull Ups
C
3 Rounds for time:
7 push ups
9 Dumbbell Floor press
12 Sit Ups
D
3 mins max reps Barbell Bicep Curls
rest 1 min
3 mins max reps Banded Tricep Push Downs
E
Single Leg Forward Fold
Saddle Archer
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PUSH
November 2023
Wednesday 22nd ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
40 Mountain Climbers
10 Air Squats
10 Glute Bridge to Sit Up
10 Bottom of the Squat Rotations
AMRAP4
8 K/B Single Arm Swings ( 4 per Side )
7 K/B Goblets Squats
6 Goblet Reverse Lunge
Strength: Lower
3 WORKING SETS
1) Front Squat 6,5,4
rest 15 sec
2) Back Squat 11X1; AMRAP -1
Rest 2 min
Strength : Upper
15-12-9
Dumbbell Strict Press
Bench Press
RIng Rows
Conditioning
3 Rounds
10 Calorie Row
10 Push Ups
9 Sit Ups
6 Burpees
30 second Weighted Wall Sit
Prime
Dragon Pose
Puppy Dog
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PUSH
November 2023
Monday 20th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm UP
2 Sets
5 Goblet Squats @3311 Tempo
10 Samson Lunges (5 per Side)
10 Banded Good Mornings @2111 Tempo
10 Scap Push-ups
20 Single Unders
AMRAP8
10 Barbell Thrusters
8 Box Jumps
6 Hanging Knee Raises
ABSOLUTE STRENGTH
3 WORKING SETS
12 Dumbbell Crush Grip Tricep Overhead Extensions
rest 30sec
2)8 Barbell Bench Press
rest 30sec
3) 4-6 Strict Pull Ups
rest 90-120sec and back 1
EMOM6
M1: 6 2 Phase Bicep Curls
M2: Dumbbell Overhand Front Raises
Three rounds for time:
16 Kettlebell Sn**ch
14 sit up
12 Cals
Prime
Happy Baby
Seal
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PUSH
November 2023
Wednesday 15th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Seconds Machines
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
20 Elephant Walk
10 90/90
A
3 Sets
12, 10, 8 Dumbbell Front Squats
R45
12 Dumbbell Single Leg Deadlifts
R15
12 Sit Ups Each Round
R90
B
Every 75 Seconds X 6
M1: 10 Dumbell Rear Delt Flys
M2: 16 Dumbell Cross Body Curls
C:
6 Strict Press
R30
6 Barbell Bicep Curls
R30
3-6 Pull Ups
D:
AMRAP: 8
12 Cals
9 Hanging Knee Raises
6 Burpees Over Dumbbells
3 Overhead Squats
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PUSH
November 2023
Monday 13th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
5 Push ups To Shoulder taps in pairs
Into 2 Rounds
10 prison squats
10 glute bridge to sit up
10 cal row
A
3 Working Sets
10 Dumbbell Reverse Lunge
Directly Into
10 Dumbbell Split Squat
Directly Into
10 Dumbell Cossack Lunges
Rest 90 Seconds
B
EMOM6
M1 12 Ring Rows
M2 8 Strict Press
C
EVERY 3:00 X 3
8-10 Floor Bench Press
R15
8-10 reps 90/90 Legs Dumbbell Skull Crusher
D
3 SETS
10 Barbell Bicep Curl
rest 15 sec
5-7 Banded Pull Ups
rest 15 sec
6-9 Box Jump Overs
R60
Prime
Twisted Cross
Puppy Dog
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PUSH
November 2023
Wednesday 08th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
40 Singles
Into
2 sets
5 Air Squats
10 Samson Lunges (5 per Side)
10 Banded Good Mornings
10 Scap Pull-ups
A.
3 Working Sets
16 ,14, 12 Dumbbell Front Lunge
90 Seconds Between Rounds
B.
10, 8, 6, 4 ,2
Wall Balls
Dumbbell Sumo DeadLifts
C.
3 Working Sets
9 Dumbbell Skull Crushers
Directly into
12 Dumbbell Flys
Rest 60 Seconds
D.
1 rounds for Time:
500 Meter Run
30 Sit-Ups
15 Calorie Row
10 Burpees To A Plate
400 Meter Cross Trainer
15 Sit-Ups
10 Calorie Row
5 Burpees To A Plate
E.
Pigeon
Saddle Eagle
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PUSH
November 2023
Monday 06th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Rounds
40 Sec Singles
10 Goblet Squats With 2 Sec Pause
10 Glute Bride To Sit Ups
30 Sec Dragon Per Side
A. STRENGHT
3 Sets
1)8 Back Squats
Rest 90 Seconds
B. Shoulders
3 Sets
6 Dumbbell Straddle Strict Press Combo ( left, right , Double )
Rest 60-90
C. CHEST & TRICEPS
3 Sets
16 Dumbbell Top Down Alt Bench Press
Rest 30
9 Dumbbell Overhead Tricep Extensions
Rest 60-90 Seconds
D.BACK & BICEPS
EVERY 75 SEC X 6
1) 12 Dual Kettlebell Bent Over Row
2)16 Alternating Dumbbell Curl
E. CONDITIONING
4 Rounds For Time
6 Dumbbell Deads
6 Burpees
5 Dumbbell Thrusters
5 Dumbbell Sit Ups
F. PRIME
Dragon
Puppy Dog
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PUSH
October 2023
Monday 30th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
2 Rounds
40 Singles
20 front to reverse lunges
5 jump squats
10 scorpion stretches
A
AMRAP 8
20 Dumbbell Walking Lunge
10 Dumbell Box Step Overs
20 Single Leg Calf Raises
B
3 Working Sets
8 Dumbbell Seated Arnold Press
Rest 30 Seconds
12 Dumbbell Front raises’
Rest 60 Seconds
C
3 Working Sets
8 Dumbbell Chest Flys
Directly Into
8 Decline Push Ups
Directly Into
12 Banded Triceps Push Downs
Rest 90 Seconds
D
AMRAP (with a Partner) in 12 minutes
7 Burpees
6 calories
3 Right-Arm Dumbbell Thruster
3 Left-Arm Dumbbell Thruster
Partners switch after each full round.
Prime
Supine Dragon
Foam Roller Puppy Dog
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PUSH
October 2023
Wednesday 25th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
1 Set
60 Seconds Machines
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
20 Elephant Walk
10 90/90
A
Every 75 Seconds X 6
Min 1 - 7 Front Squat
Min 2 - 7 Dumbbell Single Leg Deadlifts
B
Absolute Strength
3 Sets For Quality
8 Barbell Bench Press
Directly Into
4-8 Decline Push Ups
C
EMOM6
M1: 12 Bent Over Reverse Flys
M2 12 Hammer Curls
D
Conditioning
For Time:
300 Meter Run
15 Shoulder to Overhead
20 Russian KB Swings
30 Sit-Ups
20 Russian KB Swings
15 Shoulder to Overhead
300 Meter Run
Prime
Pigeon Pose
Seal Pose
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PUSH
October 2023
Wednesday 23rd ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
40 Singles
Into
2 sets
5 Air Squats
10 Samson Lunges (5 per Side)
10 Banded Good Mornings
10 Scap Pull-ups
A. STRENGTH INTENSITY- Legs
3 Working Sets
8 Double-Pump Goblet Squat
Directly Into
8 Split Squat each leg
Directly Into
12 Stiff-Leg Deads
Rest 60 seconds
B. EMOM6 : SHOULDERS
Minute 1: 30 second HSH
Minute 2: 15 Dumbbell Material Raises
C. Quality - Strength Balance
3 Sets
1. Single Arm Kettlebell Row; 20X0 x 10-12reps per arm
rest 60sec
3-6 Chin Ups
rest 60sec and back to 1
D. Conditioning (in pairs)
One partner works while the other person planks
Left turn run
Round 1
5 push ups
5 D/B S/A push press ( 5 per side )
5 Overhead Tricep Extensions
Round 2
6
Round 3
7
Round 4
8
Round 5
9
Round 6
10
Left turn run
PRIME
Saddle
Puppy dog
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PUSH
October 2023
Wednesday 18th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Sec Run
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
10 90/90 Shinbox Switch
A
Every 75 sec x 6
M1: 10 Kettlebell Goblet Box Step Up
M2: . 12 Dumbbell Front Rack Reverse Lunge
B
3 Working Sets
8 Seated Arnold press
Directly Into
8 Dumbbell Single Arm Side To Front Raise
Directly Into
8 Dumbbell Underhand Front Rasie
Rest 2 min
C
3 Working Sets
M1: Barbell Bench Press
rest 30sec
M2: 3-6 Strict Pull Ups or 12 Ring Rows
60 Sec Rest
Conditioning
AMRAP 8
10 Hand Release Push Ups�Run 300m
10 Alternating Single Arm DB Hang Sn**ch
Prime
Dragon
Twisted Cross
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PUSH
October 2023
Monday 16th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
WARM-UP
2 SETS
60 Seconds Cardio
16 Split Squats
6 Russian Baby maker
A.
3 SETS
20 Suitcase Long Step Walking Lunge
Rest 30 Seconds
15 Dumbbell RDL
Rest 90 Seconds
B.
12 K/B Chest press
Rest 15 Seconds
Max -2 Diamonds
Rest 15 Seconds
3 rounds
C
Tabata
Dumbbell Hammer Curls
D
9 Box Jumps/ Step
12 K/B Russian swings
9 Box Jumps / Step
12 K/B squat to halo
9 Box Jumps/ Step
12 K/B American swings
2 rounds
Stretching
Saddle
Saddle eagle
![](https://img5.findglocal.com/910/982/830223119109824.jpg)
Warm Up
2 Set
200m Run
10 Sumo Squats
10 Middle Split Hinge
10 Banded Shoulder Rotations
5 Downward Dog To Seal
3 Sets
4-8 Banded Pull Ups
rest 30sec
8 Right Leg Suitcase Knee Over Toe Split Squat
rest 30sec
8 Left Leg Suitcase Knee Over Toe Split Squat
90sec Rest
3 Sets:
8-10 Straddle Barbell Z Press
Rest 30 sec
8-10 Glute Bridge Dumbbell Incline Chest Press
Rest 30 sec
4-8 Stability Ball Foot Supported Push Ups
90s Rest
Tabata
M1 12 Bicep Curls
M2 12 Dumbbell Overhead Tricep Extensions
Conditioning
3 Sets:
200m Row or 12 Cal Bike
6 Inch Worms With Push Up
12 Dumbbell Thrusters
6 Inch Worms With Push Up
Rest 90 seconds between sets
Prime
Travis Stretch
Saddle Eagle
![](https://img4.findglocal.com/259/826/828672082598261.jpg)
PUSH
October 2023
Monday 09th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Sec Run
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
10 90/90 Shinbox Switch
Absolute Strength
3 Sets
6, 9, 12 Back Squats
90sec Rest
Strength Balance
3 Sets
M1: 12 Dumbbell Single Arm Top Down Chest Press
rest 30sec
M2: 3-6 Strict Pull Ups or 12 Ring Rows
60 Sec Rest
Superset : Shoulders and Back
Every 75 seconds X 6
M1: 9 Dumbbell Bent Over Rows
M2: 9 Dumbbell Lateral Raises
Conditioning
3 Rounds For Time
400 meter Run
21 Plate Ground To Over Head
12 Sit Ups
Prime
Dragon
Twisted Cross
![](https://img5.findglocal.com/958/202/825501099582026.jpg)
More classes for you guys!!! 🥰
Here is the new class timetable with fresh classes added! We hope to see you all there.
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PUSH
October 2023
Wednesday 04th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
1 Set
60 Seconds Machines
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
20 Elephant Walk
10 90/90
Pre-Fatigue
2 Sets
30 Secs Goblet Wall Sit
10 Banded Good Morning
Intensity - Absolute Strength
Every 90sec x 6
M1: 6 Sn**ch Grip RDL
M2: 12 Dumbbell Box Step Overs
Absolute Strength
3 Sets For Quality
4-8 Diamonds
Rest 30
6 Wide Grip Floor Chest Press
Rest 30
8 Dumbbell Strict Press
Conditioning
3 Sets:
50 Singles Unders
2 Walk Walks
6 Burpee Box Jumps
500 Row @ Recovery Pace
*no additional rest between sets
Core
Hanging Knee raises
Sit Ups
Prime
Low Dragon
Saddle eagle
![](https://img4.findglocal.com/364/122/818242453641224.jpg)
PUSH
September 2023
Monday 25th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Sec Run
5 Russian Baby Makers
10 Bottom Of The Squat Rotations
10 90/90 Shinbox Switch
Absolute Strength
Every 90sec x 6
M1: 10 Kettlebell / Barbell Sumo Deadlift
M2: . 12 Dumbbell Front Rack Reverse Lunge
Strength Balance
3 Sets
M1: 12 Dumbbell Single Arm Top Down Chest Press
rest 30sec
M2: 3-6 Strict Pull Ups or 12 Ring Rows
60 Sec Rest
Superset : Shoulders and Back
Every 75 seconds X 6
M1: 20-30 Handstand Hold
M2: 12 Dual Kettlebell Bent Over Rows
Conditioning
2 Rounds
1 Min Wall Balls
1 Min Russian Swings
1 Min Box Jumps
1 Min Rest
Prime
Dragon
Twisted Cross
![](https://img4.findglocal.com/403/087/814345964030873.jpg)
PUSH
September 2023
Wednesday 20th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
2 Sets
60 Cardio
20 static split lunges
10 scapulas push ups
10 Scapulas pull ups
A
21, 15, 9
Dumbbell Box Step Ups
Kettlebell Swings
15 Calf Raises Each Round
B
3 Working Sets
Shoulder Complex
12 Lateral Raise
12 Shoulder Press
12 Single Arm Hammer-Front Raise
2 mins Rest
C
3 Working Sets
10 Decline Push Ups
Rest 30
10 Dumbbell Reverse Flys
Rest 60/90
D
3 Rounds for Time
2 Wall Walks
6 Dumbbell Deadlifts
12 Hanging Knees Raises
24 Reverse Single
Prime
Lizard
Puppy Dog
![](https://img3.findglocal.com/086/260/812695330862603.jpg)
PUSH
September 2023
Monday 18th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
40 Singles
20 front to reverse lunges
5 jump squats
10 scorpion stretches
A
3 Working Sets
15, 12, 9 Barbell Front Squats
Rest 30 Seconds
10 Kettlebell Good Morning
Rest 15 Seconds
20 Seconds Side Plank Each Side
90 Seconds Rest Between Rounds
B
3 Working Sets
10 Dumbbell Chest Press
Rest 30 Seconds
16 Dumbbell Crossbody Bicep Curls
60 Seconds Rest Between Rounds
EMOM 6
Min 1 10 Plate front raise with Twist
Min 2 4-7 Pull Ups, 2 Second Hold Over The Bar
Conditioning
3 Rounds For Time
200/300 meter Run
21 Kettlebell Swings
8/12 Push-Ups
Prime
60 Seconds per side DOUBLE PIGEON POSE
60 Seconds Downward Dog
![](https://img3.findglocal.com/459/327/808721944593275.jpg)
PUSH
September 2023
Wednesday 13th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
2 Sets
50 singles
INTO
10 Low Switch Cossack
10 Knee Over Toe Split Squat
10 Jump Squats
5 Downward Dog To Seal
A.
3 Working Sets
9 Barbell Thrusters
Rest 30 Sets
12 Goblet Cassock lunges
Rest 15 seconds
30 Seconds Plank
Rest 90 Seconds X 3
B.
10 Barbell Bench Pres
Rest 30
8 Dumbbell High Knee Over headTricep Extensions
Rest 30
Max Push Ups
Rest 90 Seconds X 3
C.
Conditioning�For Time (with a Partner)�30 Ring Rows�50 Medicine Ball Front Squats�50 Sit-Ups�100 Russian Kettlebell Swings
Perform every two minutes:�6 Burpees
Prime
Lizard
Single arm thread the needle
![](https://img4.findglocal.com/475/210/807133614752108.jpg)
PUSH
September 2023
Monday 11th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm Up
2 Sets
60 Cardio
10 Kettlebell Goblet squats
20 Elephants
10 Kettlebell Angle Sits
10 90/90
A.
3 WORKING SETS
6 X 1-1/2 Back Squats
Rest 90 Second’s Between Sets
B.
EMOM 6
A. 6 Dumbbell Side Raise Combo (L+R+D)
B. 12 Dumbbell Bent Over Rows
C.
3 WORKING SETS
12, 10, 8 Dumbbell Stability Ball Chest Flys
Rest 30 Seconds
4-8 Strict Chin Ups
Rest 90 Second’s Between Sets
D.
3 Rounds For Time
Dumbbell Single Arm Overhead Walking Lunges
9 Box Jumps
12 Wall Balls
15 Kettlebell Swings
E.
Pigeon
Puppy Dog
![](https://img3.findglocal.com/528/560/801798695285600.jpg)
PUSH
September 2023
Monday 04th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove
Warm up
10 front to reverse lunges
5 jump squats
2 rounds
Into
10 scorpion stretches
10 downward dog to seal
2 rounds
A
3 Sets
14, 12, 10 Barbell Front lunge
Rest 15
20 Seconds Side Plank Each Side
60 Seconds Rest Between Rounds
B
3 Sets
12 B/B Upright row
Rest 30
8 Dumbbell Cross Body Curls
60 Seconds Rest Between Rounds
C
EMOM X 6
Min 1 9 Dumbbell Strict Press
Min 2 4-7 Assisted Pull Ups, 2 Second Hold Over The Bar
D
Conditioning
6 Dumbbell Burpees
12 Dumbbell Box step up
50 Singles
9cal Row or Ayedyen or Sled Returns
60 Between Rounds
3 rounds
Prime
60 Seconds per side DOUBLE PIGEON POSE ( shin stack )
60 Seconds Downward Dog
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Commitment. Sweat. Performance. We are passionate about you.
We believe you don’t have to ‘Just do It’, but can do it.
From the moment your alarm goes off at 6am, and you tie your shoe laces and put on your training clothes - to that moment when you hear the sweet sound as you scan into the gym. We know committing to a healthy lifestyle isn’t always easy, but we are committed to helping you get there: giving you the motivation and perservience to meet your goals.
No one ever drowned in their own sweat.
Getting results can be hard work. We will challenge you. We will push you. We will tell you you can, when your inner voices are telling you you can’t. We won’t yell and we won’t make you drop and give us 20. But expect us to hold you to account, coach you and share in the natural high of an awesome session.
We want you to be your best.
What we do is not about us. Its about you. How you feel. How you move. How you perform. In helping you grow, we will give you the best we have, the right information, at the right time, giving you every opportunity for you to hit your goals and reach your peak performance.
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Contact the business
Telephone
Address
Sydney, NSW
2067
Opening Hours
Monday | 7am - 7pm |
Tuesday | 7am - 7pm |
Wednesday | 7am - 7pm |
Thursday | 7am - 7pm |
Friday | 7am - 7pm |
Saturday | 7am - 1pm |
226 Princes Highway Unit 2
Sydney, 2217
Natural Woman Health & Fitness Centre . Specializing in Personal Training and female fitness. A comfortable non intimidating fitness centre focusing on one to one training. Located...
Darlinghurst
Sydney, 2010
Professional Excellence As Standard Re-energize, re-invigorate and breathe life back into your fitn
3/22 Phillips Road
Sydney, 2217
We are known for our personal and individualised approach to helping people achieve their health and
City Gym, Hyde Park , Darlinghurst, Potts Point , Rushcutters Bay, Eastern Beaches
Sydney, 2010
Lap Win, a Sydney based personal trainer, is the founder and owner of TeamWin, established in 2007. Lap is the personal trainer that gets called upon to provide a premium service o...
29 Lexington Drive
Sydney, 2153
Personal Training, Boot camps & Yoga. Focus personal training helps our clients enjoy better health,
276 Kurrajong Road
Sydney, 2170
We are known for our style of training which focuses on teaching you the correct technique (that's our name), creating a great atmosphere and our awesome community!
76 Glenhaven Road
Sydney, 2156
Group Outdoor Personal Training In Glenhaven. "Embrace the outdoors transform your health" Operating since 2010, Evolve sole purpose is to help motivate and inspire as many peop...
Sydney Park Road, St Peters
Sydney, 2015
Outdoor Group Fitness for Women
224 Falcon Street, North
Sydney, 2060
Learn how to lift with Bears Lifting �� Beginners welcome. Olympic Weightlifting � Strength Tr
Sydney
Connecting you with the GOLD standard of pre & postnatal exercise professionals. Ensuring you receive safe and effective exercise at every stage of motherhood
Jubliee Park
Sydney, 2037
Inner West Outdoor Fitness is a leading fitness business that prides itself on the focus of the client. Our aim is to satisfy every clients expectations!!