3in1fitness in Adelaide, South Australia | Gym/Physical fitness centre

3in1fitness

Locality: Adelaide, South Australia

Phone: +61 403 762 894

Address: Lowana Ter 5017 Adelaide, SA, Australia

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25.01.2022 the next 12 week challenge starts on the 1st of jan running for the 1st n 3rd month with the 12 week challenge will b the abs challenge let me know whos interested i will msg ppl anyway. both r free n include measurements n weigh ins every 4 weeks with a meal planner and exercises

24.01.2022 the 12 week challenge starts tomoz for weigh ins and measurements to keep people motivated this time whoever gets the best results will win 3 free pt sessions

24.01.2022 day 1 of the 12 week challenge weigh ins n measurements done the real stuff begins tomoz. lets hit the ground running. if anyone still wants to do it that hasnt said let me know

24.01.2022 4 exercise training shoulders Warm up phase- dynamic stretching and slow walking Workout phase- repeat 3 times for each exercise one circuit is all four exercises then have a rest period Smith machine shoulder press 1-6 reps heavy weight... Close grip shoulder press 8 reps moderate-heavy weight D/bell front raises heavy weight 1-4 reps with 5 second hold at top of lift D/bell front raises palms facing inwards moderate-heavy weight as many reps 45 seconds rest at end of all four exercises Barbell upright rows 1-6 reps heavy weight D/bell chicken wings raises 8 reps moderate-heavy weight D/bell upright rows moderate weight 8 reps Seated d/bell lateral raises moderate weight as many reps 45 seconds rest at end of all four exercises Shrugs 1-6 reps heavy weight Standing Cable rear raises 8 reps moderate-heavy weight Cable face pulls moderate weight 8 reps Seated d/bell rear raises moderate weight as many reps 45 seconds rest at end of all four exercises Cool down phase- static stretching and slow walking

23.01.2022 Meter training cardio with exercises Warm up phase- dynamic stretching Workout phase- Rower lv5 250m+ 8 bodyweight push ups repeat 5 times if using just upper body... If using whole body then 500m on the rower Rest 1 minute Bike level 10 500m+ 8 fit ball leg curls repeat 5 times Rest 1 minute Summit trainer lv 10 150m+ 8 pile squats repeat 5 times . If gym doesnt have a summit trainer then use a treadmill instead and sprint for 500m work out what the level required for you to sprint Rest 1 minute Step ups 40+ 10 pulses repeat 5 times Rest 1 minute Repeat this circuit twice without a break 30 d/bell bicep curls 30 d/bell triceps overhead press 30 d/bell shoulder press 30 reverse crunches 30 d/bell bent over rows Cool down phase- 5 minutes slow on the bike and static stretching

23.01.2022 will b putting up more instructional videos in the next couple of weeks leading up to christmas which will include how to do a plank and a push up. if anyone wants a certain exercise demonstrated let me know

22.01.2022 some of the boot camp participants doing the bag squat challenge and the obstacle workout from tonight's boot camp

20.01.2022 Chargrilled chicken with cucumber and coriander salsa Serves 4 500g chicken breast fillets olive oil cooking spray... mixed salad leaves, to serve Cucumber and coriander salsa 2 Lebanese cucumbers, halved, deseeded, finely diced 2 large roma tomatoes, deseeded, finely diced 4 green onions, finely sliced 1 long green chilli, deseeded, finely chopped 2 tablespoons chopped fresh coriander 1 tablespoon lime juice Energy 653kJ Fat saturated 1.00g Fat Total 2.00g Carbohydrate sugars 3.00g Carbohydrate Total 3.00g Dietary Fibre 2.00g Protein 29.00g Cholesterol 74.00mg Sodium 67.84mg Step 1 Make cucumber and coriander salsa: Combine cucumber, tomato, onion, chilli, coriander and lime juice in a bowl. Season with salt and pepper. Step 2 Slice chicken thinly crossways into escalopes (see note). Heat a chargrill over high heat. Spray lightly with oil. Cook chicken for 2 minutes each side or until cooked through. Step 3 Divide chicken between plates. Top with salsa. Serve with salad leaves. See more

19.01.2022 3in1fitness now has a cross trainer to add to the other cardio equipment we offer. once these cov19 restrictions are over it will be in full use.

19.01.2022 Fruit salad with honey yoghurt Serves 4 250g strawberries, hulled, quartered... 2 medium bananas, peeled, sliced 2 oranges, peeled, chopped 1 fuji apple, chopped 200g light plain Greek-style yoghurt 1 tablespoon honey 1/3 cup almond kernels, chopped Energy 1061kJ Fat saturated 1.40g Fat Total 8.50g Carbohydrate sugars g Carbohydrate Total 31.80g Dietary Fibre 5.60g Protein 8.00g Cholesterol 2.00mg Sodium 53.00mg Step 1 Combine strawberries, banana, orange and apple in a bowl. Step 2 Combine yoghurt and honey in a separate bowl. Step 3 Spoon fruit salad into bowls. Top with yoghurt mixture. Sprinkle with almonds. Serve. See more

18.01.2022 Hamstring muscle A hamstring is one of the three posterior thigh muscles (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The common criteria of any hamstring muscles are: 1. Muscles should originate from ischial tuberosity.... 2. Muscles should be inserted over the knee joint, in the tibia or in the fibula. 3. Muscles will be innervated by the tibial branch of the Sciatic nerve. 4. Muscle will participate in flexion of the knee joint and extension of the hip joint. Those muscles which fulfil all of the four criteria are called true hamstrings. The adductor Magnus reaches only up to the adductor tubercle of the femur, but it is included amongst the hamstrings because the tibial collateral ligament of the knee joint morphologically is the degenerated tendon of this muscle. The ligament is attached to medial epicondyle, two millimetres from the adductor tubercle. The three muscles of the posterior thigh (semitendinosus, semimembranosus, biceps femoris long & short head) flex (bend) the knee, while all but the short head of biceps femoris extend (straighten) the hip. The three 'true' hamstrings cross both the hip and the knee joint and are therefore involved in knee flexion and hip extension. The short head of the biceps femoris crosses only one joint (knee) and is therefore not involved in hip extension. With its divergent origin and innervation it is sometimes excluded from the 'hamstring' characterization. The hamstrings cross and act upon two joints - the hip and the knee. Semitendinosus and semimembranosus extend the hip when the trunk is fixed; they also flex the knee and medially (inwardly) rotate the lower leg when the knee is bent. The long head of the biceps femoris extends the hip, as when beginning to walk; both short and long heads flex the knee and laterally (outwardly) rotate the lower leg when the knee is bent. The hamstrings play a crucial role in many daily activities such as walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension. See more

17.01.2022 the next ab challenge starts the 1st of november its free. if u are interested in doing it let me know and i can send u the exercises

17.01.2022 if anyone is interested i will be running the 12 week challenge starting the first of jan its free and this time to keep people on track there will be a prize for whoever does the best let me know if you want to do it

17.01.2022 Countdown workout Warm up phase- Dynamic stretching-(leg swings, hip rotations, leg abductions, knee lifts, shoulder circles, torso rotations, arm flicks, chest hugs). Muscle activation techniques- whole body... Workout phase- Exercise Sets Reps Speed Rest Alternating body weight reverse lunge 5 5,4,3,2,1 moderate 15 seconds Prone hand touches 5 5,4,3,2,1 moderate 15 seconds Dumbbell bicep curls 5,4,3,2,1 Bent over rows dumbbells 5 5,4,3,2,1 moderate 15 seconds Body weight squats 5 5,4,3,2,1 moderate 15 seconds skips 5 20 seconds fast 15 seconds Do all the five exercises and skips for one round at 5 reps then 4 in the next round and so forth Cool down phase- Static stretching- quads, hamstrings, hips, glutes, calves, itb band, tfl, hip flexors, lower back, middle back, upper back, neck, biceps, lats, chest, shoulders, triceps, abs Foam roller if you have one- whole body

15.01.2022 the saturday classes will b up and running again as of this sat the 7th of jan at 9.30am with the first class to be a new improved step class.

14.01.2022 the obstacle course finally completed on tuesday nights bootcamp. starting off with going through the poles then grabbing a mortar container and crawling with it under the camo net dropping it the other side. then picking up one piece of various army gear and carrying it through the agility poles and dropping it off in a pile. then stepping sideways over the yellow markers and up to the over and under through the trip wires. then finishing with a belly crawl through the burnt out building under the wooden slats

13.01.2022 huge effort by everyone at the bootcamp tonite starting off with the tyre flip course as shown in the picture

13.01.2022 the biceps brachii, commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the forearm at the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew:...Continue reading

12.01.2022 breakfast day 5 of the 12 week challenge. scrambled eggs no milk use water instead with capsicum, avocado and can add spinach if prefered

12.01.2022 we now offer classes or sessions online via the zoom app if anyone is interested the classes will be 6pm tuesdays and thursdays for an hr

12.01.2022 the 12 week challenge will start on the 1st of Jan 2019 for anyone that's interested let me know. This time i will also be running a circuit and boxing class alternating between the 2 on a Thursday night at either 6 or 6.30pm depends on what time works for everybody.

09.01.2022 the 3in1fitness afl tipping competition has finished for the year presentation night of the winners will be this saturday the 15th of sept at 5pm at my house for all even those not in the competition. will be food and drinks

08.01.2022 Great work to yol kyle jackie and peter on last nights bootcamp. Absolutely smashed out the obstacle course and the rest of the workout too smashing the 100 rope flicks out in under 30 seconds was a huge effort. You should all be super proud of yourselves

07.01.2022 the new class timetable Tuesday nights at 6pm boot camp Thursday night at 6pm circuit class saturday morning 9.30am boxing $5 per person per class each class is an hour

07.01.2022 starting the 1st of jan if anyone is interested im running the 12 week challenge along side the ab challenge. ive got new workouts for both of them if anyone is keen let me know. n ill email you them and also to book a time for weight in and measurements

07.01.2022 the 12 week challenge has started if anyone needs help with the programs let me know. im also looking at doing a circuit class on a fri nite at 6-6.30pm start time for those on the 12 week challenge.

06.01.2022 pictures from the tuesday night boot camp class some of the equipment we use and the obstacle course

05.01.2022 this is a gd arm pump workout just make sure not to go to heavy with the first set 5 rounds drop sets arms Warm up phase- dynamic stretching and rotator cuff light weight exercise... Workout phase- start with the heaviest weight you think you can lift then decrease the weight by 2.5kgs each set. Each set do 8 reps which equals 40 reps for all 5 sets D/bell bicep twist curls 5 sets 1minute rest D/bell skull crushers 5 sets 1minute rest D/bell wide grip curls 5 sets 1minute rest D/bell overhead triceps extension 5 sets 1minute rest D/bell concentration curls left arm 5 sets 1minute rest D/bell concentration curls right arm 5 sets 1minute rest D/bell triceps kickbacks left arm 5 sets 1minute rest D/bell triceps kickbacks right arm 5 sets 1minute rest Cable straight bar curls 5 sets 1minute rest Cable straight bar pushdowns 5 sets cool down phase- static stretching for chest, arms, shoulders

05.01.2022 2 hour workout session. if u try this workout make sure u have some lollies or sports drink on hand as it does take it out of you warm up phase- dynamic stretching and 5 mins on the bike slow speed workout phase- bike lv 1 for 15 minutes as far in distance as you can record your score... 1-2 minutes recovery rower lv 3 for 15 minutes as far in distance as you can record your score 1-2 minutes recovery To make the rounds harder at d/bells to the legs or up the weight and increase the resistance level on the cardio equipment Bike lv 5 1km/ 800m/600m/400m/200m at every interval 10 squats, 10 pile squats, 10 calf raises, 10 fitball leg curls, 10 bridges with resistance band 1-2 minutes recovery at the end of the 5 rounds Summit trainer lv 5 .25/.20/.15/.10/.05 at every interval 10 cross body crunches, 10 ball crunches, 10 v-up rotations count each side as one, 10 v-ups, 10 side obliques (5 each side) 1-2 minutes recovery at the end of the 5 rounds Rower lv 5 500m/400m/300m/200m/100m at every interval 10 push ups, 10 medicine ball slams, 10 d/b chest press standing, 10 d/b side raises (light weight), 10 d/b front raises (light weight) 1-2 minutes recovery at the end of the 5 rounds if you have time before the 2 hours is up add in 2-20 biceps curls light weight and then 20-2 triceps overhead press light weight Cool down phase- light walking and static stretching people who have completed this workout trischa young

05.01.2022 the final piece to add for next weeks obstacle course the over and under trip wires

05.01.2022 Tonight's boot camp obstacle course each individual section the mini maze the camo net the over and unders the through poles the step over the yellow markers... the burnt out house and the wooden planks See more

04.01.2022 The new step class went well even at 37.5 degrees outside great job yolande, jackie n trudy. Nxt weeks class will b boxing at 9.30am

03.01.2022 hello everyone just letting you know its business as usual for me even with the new restrictions in place. we have already put in measures to combat distancing with constant cleaning of the equipment after each session and social distancing with meters between people. we are also supplying individuals with gloves too. if anyone is interested i am also thinking about getting an online workout group going. just let me know. Stay safe during this health crisis we are currently having. thankyou from 3in1fitness

03.01.2022 Psoas major muscle The psoas major is a long fusiform muscle located on the side of the lumbar region of the vertebral column and brim of the lesser pelvis. It joins the iliacus muscle to form the iliopsoas.... Structure The psoas major is divided into a superficial and deep part. The deep part originates from the transverse processes of lumbar vertebrae I-V. The superficial part originates from the lateral surfaces of the last thoracic vertebra, lumbar vertebrae I-IV, and from neighboring intervertebral discs. The lumbar plexus lies between the two layers. The iliacus and psoas major form the iliopsoas, which is surrounded by the iliac fascia. The iliopsoas runs across the iliopubic eminence through the muscular lacuna to its insertion on the lesser trochanter of the femur. The iliopectineal bursa separates the tendon of the iliopsoas muscle from the external surface of the hip joint capsule at the level of the iliopubic eminence. The iliac subtendinous bursa lies between the lesser trochanter and the attachment of the iliopsoas. Function The psoas major joins the upper body and the lower body, the axial to the appendicular skeleton, the inside to the outside, and the back to the front. As part of the iliopsoas, psoas major contributes to flexion in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position. It forms part of a group of muscles called the hip flexors, whose action is primarily to lift the upper leg towards the body when the body is fixed or to pull the body towards the leg when the leg is fixed. For example, when doing a sit-up that brings the torso (including the lower back) away from the ground and towards the front of the leg, the hip flexors (including the iliopsoas) will flex the spine upon the pelvis. Owing to the frontal attachment on the vertebrae, rotation of the spine will stretch the psoas.

02.01.2022 if anyone is looking for some workouts to do at home these are 2 fun workouts spell your name and the alphabet work alphabet work all timed for 45 seconds per exercise if you can't do them that long then try 30 seconds A= air bikes... B= bag squats C= chest press D=donkey kicks E= elbow to opposite knee step ups F=front raises G goblet squats H= heel touches I= in and out plyo squats J= jogging on the spot K= knees with band L= lying leg lifts M= mid pulley rows N= narrow squats O= oblique crunches P= push ups Q= quadruplex R= reverse crunches S= split step ups T= Triceps kickbacks U= upright rows V= vertical jumps W= windmill curls X= xbody crunches Y= y supermans Z= zig zag hops spell your name workout A= 25 push ups with knee ins B= 50 star jumps C= 40 reverse crunches D= 15 wide grip curls E= 25 squats F=15 in and out plyo squats G= 20 in and out plyo pile squats H= 45 second plank I= 10 plank jacks J= 30 seconds mount climbers K=50 star jumps L= 25 close grip push ups M= 45 seconds step ups N= 15 wide grip curls O= 45 second plank P= 45 seconds high knees Q= 30 reverse crunches R= 30 reverse squats S= 30 static v ins T= 45 seconds squat hold U= 45 seconds step overs V= 40 bent over rows W= 15 close grip push ups X= 50 vertical jumps Y= 20 wide rip curls Z= 30 reverse crunches

01.01.2022 Lentils with roasted beetroot and goat's cheese Serves 4 1 bunch (1kg) beetroot, trimmed (see note) 1 tablespoon olive oil... 1 medium red onion, halved, thinly sliced 2 garlic cloves, thinly sliced 400g can lentils, drained, rinsed 1 tablespoon red wine vinegar 60g goat's cheese, crumbled 1/2 cup fresh mint leaves Energy 965kJ Fat saturated 2.80g Fat Total 8.20g Carbohydrate sugars g Carbohydrate Total 24.30g Dietary Fibre 9.30g Protein 10.10g Cholesterol 5.00mg Sodium 350.00mg Step 1 Preheat oven to 200C/180CC fan-forced. Wrap each beetroot in foil. Place on a baking tray. Bake for 1 hour or until tender. Set aside to cool. Remove and discard foil. Wearing gloves, peel beetroot. Cut into wedges. Step 2 Heat oil in a large, heavy-based frying pan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic. Cook for 1 minute or until fragrant. Add lentils and beetroot. Cook, tossing, for 3 minutes or until heated through. Step 3 Transfer mixture to a large bowl. Add vinegar, cheese and mint. Season with pepper. Toss to combine. Serve. See more

01.01.2022 Last nite dinner for the 12 week challengers grilled chicken breast with sweet potato, red onion n cucumber.