Agility Personal Training and Group Fitness

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

More classes for you guys!!! 🥰

Here is the new class timetable with fresh classes added! We hope to see you all there.

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

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

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

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

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

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

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