12RND Fitness in Melbourne, Victoria, Australia | Boxing studio

12RND Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 3 9007 0631

Address: Shop1 The Gateway, 230 Cranbourne-Frankston Rd 3910 Melbourne, VIC, Australia

Website: 12rnd.com.au/club.html?club=Langwarrin

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• Sport & recreation
• Gym/Physical fitness centre
• Boxing studio

25.01.2022 It's WK02 of Base Week and we've been seeing a sea of Red and Yellow on the Myzone Screen! In Base Phase, challenge yourself to keep the intensity high from start to finish of your workout. Keep your hands up, move your feet and don't stop till you see that red light! When you stick to the formula, you're guaranteed to see results!

25.01.2022 "Super friendly and amazing staff, a pleasure to be part of such a great team! Highly recommend 12RND fitness, it is so much fun and so rewarding."

24.01.2022 Our coaches are with you on your journey and can continue to increase the intensity and skill level over time as you continue to develop your boxing skills and ability. Not only will your fitness and strength continue to improve, the results become an additional benefit to how much you enjoy your training.

23.01.2022 Join us nex Tuesday, as our Co-Founder and Four Time World Champion Boxer, Danny Green takes us through a Live Boxing Masterclass. In this Live Masterclass, Danny will teach you how to Shadowbox and take you through a 45 minute boxing and strength workout you can follow from home. Expect to pick up some exciting world champ techniques and a deeper understanding of practical applications for combinations as used by Danny in the ring.... Set a reminder, youre not going to want to miss this! How to watch: LIKE our Facebook Page - 12RND Fitness (facebook.com/12rndfitness) Tune in on Tuesday 15 September at 6pm AEST No equipment required, just you!

23.01.2022 WK02 // TRAINING CAMP We are now in WK02 of Training Camp! TRAINING // Base... We continue Base Phase with full body movements, dramatic tempo changes, high reps, longer durations and limited recovery NUTRITION // Fuel for Results In addition to your Meal Plan, place an emphasis on drinking plenty of water to maintain hydration and enhance your results MINDSET // Mobilise Incorporate Active Recovery, Warm Ups and Cool Downs / Stretching to maintain balance in your progress

23.01.2022 At 12RND, we have #NoFixedClassTimes // 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! Email: [email protected] Phone: 0402456087 Or use the link to register https://12rnd.com.au/club.html?club=Langwarrin

22.01.2022 WK01 // TRAINING CAMP You Training Camp begins with WK01: TRAINING // Base + Benchmarking... In your training this week we enter Base Phase, you will increase the intensity and regularity of your training and complete your WK01 fitness benchmarking to test your athletic capacity NUTRITION // System Reboot Kickstart your nutrition by flooding your body with nutrient-dense foods and boosting your hydration to detoxify and reset MINDSET // Focus Stay motivated from start to finish by practising meditation to remain focused on your goals @ Langwarrin, Victoria, Australia

22.01.2022 This week we enter our STRENGTH Phase - where the reps drop and the weight increases. 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/

22.01.2022 WK04 // TRAINING CAMP Your Strength Phase continues TRAINING // Strength... Challenge yourself to lift heavier when selecting your weights at each round, whilst emphasising control in tempo, form and technique NUTRITION // Energy Replenish Learn how to implement a post-workout plan with recovery nutrition, using complex carbohydrates to replenish energy stores, and protein to assist muscle recovery. MINDSET // Recharge Aim to get at least 7 hours sleep every night to give your body the opportunity to work on its composition and repair your muscles overnight.

22.01.2022 Training Camp is a 6 challenge designed to help you achieve your training, nutrition and mindset goals. Expect to transform yourself physically and mentally, and in your overall performance. TRAINING //... You will have access to unlimited workouts that follow a science-based Training Cycle, designed by our in-house sports scientists, and we will also track your athletic progression through performance benchmarks NUTRITION // Our in-house nutritionist, Miranda has designed a complete 6 week meal plan and will provide you with weekly tips to educate you for long-term success GUIDANCE // Everything you need is in our Training Camp app including your weekly resources, a reflection journal, goal-setting tools, your meal plan, recipes, shopping lists and more! Become a 12RNDer to be a part of the 07 // Training Camp - starting soon! #WhatAreYouFightingFor? See more

21.01.2022 The floor-to-ceiling can be a tricky skill to master, but over time this round will help you improve your punching speed, defensive reflexes and overall agility. Focus on: rhythm, stance, positioning from the ball, and maintaining your guard (keeping your hands up). When youre starting out, dont worry about force and impact as much as your accuracy and tempo. Who else loves this round?

20.01.2022 We often get asked how fit/experienced you need to be to do 12RND, and the answer is: you can start no matter where you are in your journey. Our workouts change daily, but we incorporate the same fundamental boxing + strength exercises into our programming regularly to condition your body to improve overtime and become more efficient at those movements. Push-ups are one exercise that are great for developing greater strength in your chest and its normal for someone new to 12...RND to start by doing them on their knees, and overtime as you strengthen those muscles youll be amazed at what you can do. No matter where you are, our coaches are here to help you regress and progress each exercise to suit your fitness and experience level, and continue to push you further as you continue your journey. @12rndclayfield

19.01.2022 In STRENGTH 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 tempo, form and technique to optimise the functionality of the movement and minimise the risk of injury.

18.01.2022 Join us for a LIVE Boxing Masterclass, with our co-founder + 4 time world champion boxer, Danny Green via the 12RND Fitness Facebook Page next Tuesday at 6pm AEST. Danny will take us through a 45 minute boxing + strength no equipment workout, providing us with tips and tricks throughout, giving us that extra boost throughout our Training Camp to smash our goals! Mark your calendars, and make sure you Like + Follow the 12RND Fitness Facebook Page!

17.01.2022 The 12RND workout doesnt follow a class timetable, and you dont have to book. Our members enjoy No Fixed Class Times where you arrive anytime during opening hours and your workout starts as soon as youre ready. Just like a boxing gym, our rounds are based on a traffic light boxing timer and bell with 3 minutes per round and 30 seconds rest in between.... Simply pick any round between 1 to 12 thats available, get ready and get started as soon as you get a green light.

16.01.2022 NEW UPDATE AVAILABLE! If you havent yet, download the Training Camp app from the App Store and Google Play Store to create your account! Access our 6 week meal plan with recipes and shopping lists, track your progress and review your weekly focuses to make the most out of your Training Camp experience.

16.01.2022 BOXING + STRENGTH - Our training combines the skill development of boxing, enjoyment of padwork and similar strength training techniques to that of a pro fighter. Each round offers a dynamic set of movements to give you a full body workout from start to finish. See why our members get results, get your first online workout Free - get in touch today!

15.01.2022 Our Coaching Screens will take your padwork to the next level. Each boxing round, the Coaching Screen will demonstrate the combo so you can get started on the bag, and give your coach more time for one-on-one padwork to switch things up with footwork, evasion, speed and power. Get ready - our Coaching Screens are in the club ready for when we are open again. Want to know more? Just get in touch!

15.01.2022 JOIN THE FIGHT // Join the Fightas we support Fitness Australia in challenging comments made by the Victorian Chief Medical Officer, Professor Brett Sutton that gyms are "high risk" and cause outbreaks; and rally together to re-classify gyms, health clubs, fitness centres and studios as essential services. <<< Swipe left... If you would like to join the fight, sign the below petitions to allow health and fitness providers to become a part of the solution in prioritising the mental wellbeing of Victorians, and allowing our businesses to reopen as essential services. COVID-SAFE Plan for Reopening Gyms Legislative Council E-Petition https://www.parliament.vic.gov.au//view-e-/details/12/217 Prioritise Victorians Mental Wellbeing After Lockdown https://www.change.org/p/victorian-state-government-priorit For the complete statement released by 12RND Fitness CEO, Michael Jordan, please visit our website:http://blog.12rnd.com.au/blog/join-the-fight/ See more

15.01.2022 We use Myzone Heart Rate technology to help you get the most out of every session and maximise your output for a quality workout every single time. Not only can you track how hard youre working throughout each round, your coaches can see where youre at and either give you the support or motivation you need to increase the intensity or just keep pushing through. @ Langwarrin, Victoria, Australia

14.01.2022 Gyms are COVID safe. Gyms are clean. The Fitness Australia data was validated by electronic swipes, used by all members for access, which also provides for sophisticated contact tracing should it be required.

13.01.2022 "I love the full-body circuit at 12RND fitness. It... has a strong focus on boxing which is simultaneously fun and very challenging... Youre guaranteed a well-programmed, sweaty, exhausting workout." Exercise Physiologist, Drew Harrisberg lists #12RNDFitness as one of "5 exercises that are more effective than going for a run" in Body+Soul. Check out the article here: https://www.bodyandsoul.com.au//c763f9ae7280a31c62ee08cdd0

13.01.2022 Have you drunk enough water today? 12RND’ers, be mindful that when you train your body sweats out important body fluids. Your expert Nutritionist Miranda recommends men to drink at least 3.4 litres and for females to drink 2.8 litres of water per day. Staying hydrated will not only improve your performance in the club, but will allow for greater concentration, short term memory and will aid with greater body functionality and recovery.... Check out our blog post on the importance of staying hydrated:https://12rnd.com.au/blog/is-water-really-that-important/

13.01.2022 FIGHT FOR IT - results dont happen overnight, but progress is as simple as one round at a time

13.01.2022 Never Miss A Workout Again! Have you ever been late to a group class? Do you struggle to find time for your workouts? Is it hard to stay committed and consistent?... At 12RND, we've taken all of the best elements from boxing gyms, group fitness and personal training and created a hybrid club. We have no class times, so you can arrive on your schedule and there'll be a program waiting for you, with a 12RND coach on the floor to help you with form, technique and keep you working hard until you get from Round 1 to 12. No more excuses, just get started. Register Now for a FREE trial - https://12rnd.com.au/club.html?club=Langwarrin

11.01.2022 What Are You Fighting For? Find your deepest motivation and use that to fuel your progress. Our coaches work with every 12RNDer on their journey towards their goals. Will you join the fight?

11.01.2022 Our community is everything. You, our membersare the reasons our club thrives. It is so incredibly important to us that we give you the safest, cleanest and most comfortable environmentpossible to reach your health and fitness goals when we reopen! We have taken this time to take a comprehensive look at our facilities, operations and interactions to ensure that every aspect of our club and training has been adapted to prioritise your safety, health and wellbeing. Our club i...s designed to meet and exceed social distancing and covid safe requirements. X Members have a 4m2 allocated space to train at all times X Equipment will be cleanedand sanitised between rounds X We have sanitiser availableat the front counter and throughoutthe club X All membersare required to scan in using their membershiptag, meaningwe have the highest level of contact tracing X We can operate as close as normal, with the same 12 round workout you know and love with1 member per round, allowing us to train safely within Government limits We can't wait to see everyone back in the club! Almost there!

10.01.2022 Want to get those extra MEPS in? Workout anytime, anywhere with our Train:At Home App. Get a new exercise daily that follows our same boxing + strength programming, offering workouts with minimal equipment so you can train at home, outdoors or while youre travelling and away from the gym. Available for FREE on the App Store and Google Play Store - just search "Train:At Home"

09.01.2022 #FitterStrongerBetter Our workouts incorporate Boxing + Strength to deliver a full body, high intensity workout that gets results. Not only will you notice a transformation in your overall body composition, your athletic performance will see a dramatic improvement from our functional movements and science-based programming. Try out the 12RND experience with your first workout free: https://12rnd.com.au/free-trial.html

09.01.2022 TRAIN LIKE AN ATHLETE Our 07 // Training Camp starts on the 24th of August! TRAINING PHASES // Condition your body as you progress each week... BENCHMARKS // Track your performance, in addition to your body composition SPORTS-NUTRITIONIST MEAL PLAN // Eat what athletes eat. MINDSET // You begin to not only look like a fighter, but you also begin to think and feel like one Want to know more? Get in touch!

08.01.2022 Get ready 12RND'ers, our club experience is about to take you to another level with our New // COACHING SCREENS. The introduction of our Coaching Screens means: MORE CHALLENGES- pushyourself to hit the Round challenges displayed on the screen, get ready for your round faster for quicker transitions, and adjust your form and techniqueusing the coach demonstration... MORE COACH INTERACTION - on each Round, check your screen andour coaches will come by to make sure you're all set, helping you with regressions and progressions for each exercise to suit your skill level MORE PADWORK - you can get straight into your combos on the bag and your coach will have even more timeto mix things up with padwork MORE REASONS TO LOVE 12RND - in addition to your padwork, coach support, No Fixed Class Times, Myzone integration and all the reasons you love 12RND, you can now add Coaching Screens to the mix! Innovation is central to our ethos. Our constant endeavour is to provide you with a seamless training experience, with science-based programming and the support you need to see results. We can't wait for you to try out our Coaching Screens in club!

08.01.2022 Meet Taylor Adams and Levi Greenwood, Collingwood AFL players, 12RND Athletes and owners of 12RND Port Melbourne."There’s just so many similarities to what we’re doing here (at 12RND), to what myself and Taylor do out on the footy field, and in the AFL lifestyle. I guess one of the biggest ones is, in AFL you’re striving towards a common goal, which is premiership, and you’re doing everything you possibly can to get there, and that means being the best team player that you possibly can be, so then we all work well as a unit, and hopefully get as close as we can to the pinnacle." - Levi Greenwood, Collingwood AFL Player

08.01.2022 We cant wait to get you all back into the club but until then, get your workouts in at home with our train@home app or join us for some live zoom workouts. Send us a message to find out how.

07.01.2022 At 12RND, we have #NoFxedClassTimes // Our workout is designed to replicate the physical demands of a 12 round championship fight - theres 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 - its that simple.... With our No Fixed Class Times, you can train on your own schedule, youll never miss out on your workout by classes booking out, and youll never be late. That means no more excuses for skipping training.

06.01.2022 Fact: The mind gives up well before the body ever does!

06.01.2022 In Base Phase, youll be working your entire body and targeting multiple muscle groups with high reps and longer durations to build your base fitness as we progress through our 6 week Training Camp. Keep the intensity up and aim for that red zone in your Boxing rounds. Keep your hands up, move your feet and dont stop till you see that red light!

05.01.2022 #UnleashTheFighterWithin The 12RND expierence will have you moving, thinking and feeling like a #fighterpilot

03.01.2022 YOU HAVE GOOD DAYS, YOU HAVE BAD DAYS. BUT THE MAIN THING IS TO GROW MENTALLY. - FLOYD MAYWEATHER Our 12RNDers know that when we train, its not just about the visible and physical changes, its how we can grow emotionally as well. The more you invest into yourself, do something you love and surround yourself by likeminded individuals in a positive environment and community, the more youll continue to transform mentally as well.... #MINDSETMONDAY

03.01.2022 As we near the end of WK03, it's important to slow down and reflect on how far you’ve come. Regardless of what you did this week, don’t be hard on yourself and keep moving forward. Remember, it’s a 6 week challenge, not a sprint, focused on long-term change and maintenance. Commit to you and your better self, and we will be there in your corner to support you every step. That’s what it means to be a 12RND’er.

02.01.2022 Next Monday we commence our 07 // Training Camp Join our 12RNDers as we take on our next 6 week challenge, complete with Training, Nutrition and Mindset guidance to help you smash your goals. Want to know more about our upcoming Training Camp? Get in touch!

02.01.2022 Nothing compares to the vibe our 12RNDers bring to the club floor and we cant wait to get you all back in there. When the light hits green and the bell goes off, you guys always bring the best energy, and get it done! @12rndportmelbourne

02.01.2022 The COMEBACK begins! TOMORROW, we are so glad to be re-opening up to our 12RND Victorian community. To step back into the ring together, as a whole 12RND family, is something we have been waiting to do for many months. The time has finally come! The past few months have been extremely hard for our Victorian 12RND’ers. Like any true fighters, they have battled it out and persevered.. It really is hard to beat a fighter who never quits.... #WeFIghtAsOne

01.01.2022 Each round from 1-12 offers a different superset of exercises that update daily to give you a new workout daily. Our programming follows a 7 week Training Cycle, similar to that of an elite athlete, with 4 distinct phases: Base, Strength, Power and Peak The intensity, load and tempo of your workout will vary depending on what phase youre in, but every time you complete 12 rounds, you can expect a high intensity, full body boxing + strength workout that will have you burning calories and smashing personal bests.

01.01.2022 Are you feeling a bit sore nearing the end of WK02 of // 08 Training Camp? When increasing the intensity of your training, it’s important to keep your body mobile to reduce muscle soreness and the risk of injuries while increasing your progress and performance. Make sure you are incorporating some intentional stretching and mobility exercises into your fitness routine to help you recover like a fighter! Check out our blog post and video on Mobility where Coach Jonah runs you through exercises you can do from the comfort of your living room:https://12rnd.com.au/blog/increase-your-mobility/

01.01.2022 We have partnered with @ActiveEscapes to offer our12RNDersa $100 discount on their next fitness retreat! Active Escapes was recently named in the Top 10% of holidays in the world by Trip Advisorfor their destination experiences, offering a combination of fitness, relaxation and fun, complete withfood, social events andtailored workouts. 2020 has been a big year for many of us, in different ways, but one thing that has remained constant is our connection through communi...ty. In celebration of proposed border reopenings, we invite you to experience an Active Escape and enjoy a well-deserved break with other like minded people. Should you make a booking and not be able to attend due to restrictions, Active Escapes will also arrange for your ticket to be reallocated to a future escape.