12RND Fitness in Bondi Junction | Sports & fitness instruction

12RND Fitness

Locality: Bondi Junction

Phone: +61 432 903 310

Address: Shop 13, 422 Oxford Street 2022 Bondi Junction, NSW, Australia

Website: http://www.12round.com

Likes: 960

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

24.01.2022 , , ! If not for anyone, then for yourself. Celebrating Chris for hitting over 300 session with us! Always a pleasure to train and always bringing in the good vibes ... This week we’re continuing our . That means so you can challenge yourself to lift heavier while maintaining good . DM to enquire about our sessions NOW!

23.01.2022 , , ! It’s our second week of . For those of you training this week, you’ll notice our rounds consist of higher reps and longer durations, with limited recovery and dramatic tempo changes. Get your sessions in before the new year rolls in! ... #BoxingandStrength #TrainingCycle #Periodisation #TrainingPhases #BaseWeek #BasePhase #BaseTraining #BaseFitness #AthleticProgramming #TrainLikeAnAthlete #12RNDfitness #12RND #12RNDer

21.01.2022 ! Celebrating Shayni & Lisa for hitting their milestones! Consistency = results! As soon as they enter the studio, these incredible women are always putting effort in. We love being part of your fitness journey! ... To book a session. DM us NOW! All fitness & boxing level welcome. #TrainLikeAFighter #12RNDFItness #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle #Centurion

20.01.2022 // Staying focused in all aspect of your training is important in helping you achieve your goals ... One of the best ways to improve your focus is to Meditate. By meditating for at least 10 minutes per day, it will help you slow down, be present and push past the barriers that are only set in your mind. Next time you visit 12RND make sure to have a chat with one of our trainers about your mental and physical goals! For more meditation and mindset tips, check out our blog:https://12rnd.com.au/blog/meditation-for-focus/

20.01.2022 ? Make sure you drop down your intensity on the first few weeks back. Even if you took as little as 1 week - 1 month off (either from holidays, injuries, etc), as you would have lost some muscle, strength, and cardio. Easing back into training will help reduce the risk of injury, make your training more enjoyable, and be able to attend more sessions in the week. ... Other tips include: reducing the intensity or load up to 60% focus on technique and form rather than going as hard/fast as possible take longer rest between the sets on each round Sleep is the easiest form of muscle recovery. It will also help reduce muscle soreness Allow time for adequate warm up before and stretches after each session. They can also be performed at home . This will keep your muscles primed and ready for training. By doing the above, you’ll be back to your previous fitness level within a few weeks AAND be able to progress further in your training too. #trainsmart

20.01.2022 Start the week by aiming high! This week we continue with B P - with the focus on full range of motion with each exercises, high reps, longer durations and limited recovery ... Make sure to drink plenty of water to maintain hydration, and always incorporate / to maintain balance

19.01.2022 Shoutout to Emily for her amazing progress since starting with us post lockdown! She’s remained consistent with her nutrition and training despite a busy lifestyle, shows up with a positive attitude, and always ready to learn from our coaches #consistency Our programs emulates the same training style a fighter would undergo - but without you having to go in the ring. Our aim is to create strong, and lean bodies. ... This week is strength phase! So let’s get it! DM to book a session. Your first one is on us! #TrainLikeAFighter #12RNDFItness #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle

19.01.2022 Gloves on and hands up! It’s a new week, and there’s always something in our training and fitness goals we can work on, whether it’s learning a new combo, aiming to clock 3-4x sessions in, or nailing our nutrition. Speaking of which here’s Jason nailing the combo of the week . ’ ? ... #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness

16.01.2022 # ! The Power phase aims to maintain control, but focus on explosiveness. In boxing, we can immediately enhance our Power by moving with our punches, using the weight of our body and speed in our movement to punch through the bag or pad for maximum impact. Check out this absolute weapon Phillip smashing out the Aquabag station ... Who's keen to get their heart rate up this week, 12RND'ers?! #UnleashTheFighterWithin #TrainLikeAFighter #12RNDFitness #FitnessChallenge #BoxingandStrength #PowerPhase #TrainingCycle

14.01.2022 shoutout to one of our members Dan for his current progress. A lot can happen in one year, but despite the ups and downs of 2020, this is what consistency in training, drinking less , and eating for performance can do. Plus, he’s always giving his best in every session despite having a busy work schedule. Well done, and keep it up! #flexfriday #progress #UnleashTheFighterWithin #TrainLikeAFighter #12RNDFItness #Challenge #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle

14.01.2022 We can’t wait to challenge your boxing and concentrations skills for this 4 part flow next week. Let’s get it!!! Jab, Cross, Jab, Cross, ... (R. Block, L. Block) L. Uppercut, R. Uppercut x 2 (R. Roll, L. Roll) Lead Hook, Cross (Rear Step) Cross **Repeat for 1 round (3mins) #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness

12.01.2022 , # // Our workout is designed to replicate the physical demands of a 12 round championship fight - there's 12 rounds, 3 minutes each, with 30 seconds rest in between. Each round is signalled by a Green light and buzzer. As soon as you arrive for your workout, get your gloves, pick a round and get started on the next Green light - it's that simple.... With Christmas and New Year fast approaching, it's never been a better time to join the fight. Get your first workout free - Contact us! #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness

12.01.2022 ', ! In , the reps drop and the weight increases. Load and speed are now the focus. This increase in stimulus leads to targeted muscular development and dramatic improvements in muscle fibre recruitment. is the second phase in our Training Cycle: 1) Base, 2) STRENGTH, 3) Power and 4) Peak.... #UnleashTheFighterWithin #TrainingCamp #TrainLikeAFighter #12RNDFItness #Challenge #6WeekChallenge #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle

10.01.2022 Post exercise recovery is a crucial component of your training and will support you to achieve long term results. Establishing a bedtime routine will help you to RECOVER and recharge your body's battery, ensuring that you are ready to return to your next workout in a rested state, and be able to function at your peak. We recommend you to minimise activities at the end of the day that can interfere with a good night’s sleep. It may be worthwhile for you to set up a sleeping ‘g...ame plan’, such as: not drinking caffeine after midday, or turning off electronics one hour before bed. Find out more about how recovery can accelerate your process on our blog post: https://12rnd.com.au//how-can-post-exercise-recovery-acce/ #TrainingCamp #TrainLikeAFighter #12RNDFItness #FitnessChallenge #BoxingandStrength #Mindset #Recover #BedtimeRoutine

09.01.2022 - Tomorrow is looking choppy so come in and do a session with us instead. Better yet, bring a friend, or 5! Start your weekend with your heart racing and your muscles pumping #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness

08.01.2022 Couldn’t be more proud of @romina. She joined our gym over 2 months ago and never boxed before. Now she’s stringing combos together even after the sled station Not only is she getting stronger in her sessions, she also noticed she’s now stronger at work too. Good things come to those who stay consistent . Keep it up! ... Who’s next??? DM to book your first session - FREE! #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness #PadWork

07.01.2022 This week we enter our Phase - where the reps and the weight . Throughout your workout, challenge yourself to lift heavier than usual. It's important that you constantly challenge your body to push further, in order to avoid plateauing and continue seeing results. However, make sure you utilise the correct form and technique to avoid risk of injury.... Remember, we're here to help! Need a different set of weights than what's on your round, let us know! Or if you need help ensuring your form and technique are correct, we'll come over. Check out our blog post on the benefits of strength training: https://12rnd.com.au/blog/the-benefits-of-strength-training/ #TrainingCamp #TrainLikeAFighter #12RNDFItness #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle

06.01.2022 # These weapons turned work meetings into a sweat session. Love seeing more women enjoy boxing. #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness

06.01.2022 ’ Happy holidays to our fit fighting family! We would like to thank all our members for supporting us and fighting alongside us through one very challenging year. ... We hope that you enjoy this time, and we can’t wait to celebrate another exciting year ahead - setting new goals and smashing them! Much love, Mike & Mishelle

05.01.2022 In phase, your aim is to pick up a heavier set of weights than usual. While completing heavy weight movements, it's important to focus on slower controlled tempo, form and technique to optimise the functionality of the movement and minimise the risk of injury. ... Faster doesn’t always mean better #UnleashTheFighterWithin #TrainLikeAFighter #12RNDFItness #Challenge #FitnessChallenge #BoxingandStrength #StrengthPhase #TrainingCycle

04.01.2022 Next weeks’ flow is going to challenge your coordination and head movement Jab, Cross, Lead Rip, Lead Hook, Cross... (R. Slip, L. Slip) L. Uppercut, R. uppercut, L. Hook, Cross (R. Slip) Cross, L. Hook, Cross **Repeat #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness #PadWork