5D Health & Fitness Mitcham in Mitcham, Victoria | Sport & recreation

5D Health & Fitness Mitcham

Locality: Mitcham, Victoria

Phone: +61 439 033 863

Address: 10/27 Thornton Crescent 3132 Mitcham, Victoria, VIC, Australia

Website: http://5dhf.com.au

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25.01.2022 Whos dying to get back into the gym?? Anyway until then, here are some more home workouts just for you. ENJOY 2 BOOTCAMP Options & METABOLIC ... BOOTCAMP Workout 1: Outdoor Run and body weight Set your timer to notify you when 60 seconds is up. 1. every minute on the minute you perform 10 push ups then RUN 2. Once you have completed the push ups you continue to run with whatever time you have left in that minute. Then Perform 10 squats on the new minute. 3. Keep alternating between push ups and squats every minute for 12 minutes 4. Then turn around and see if you can make it back home in under 12 minutes while still stopping every minute to either complete either 10 push ups or 10 squats If you dont make it back home in that time then use the rest of the distance to walk and cool down. Let me know how go and your approx distance. BOOTCAMP Workout 2. Equipment: Kettlebell 9 minute AMRAP (As many rounds as possible) 1. 20 squats 2. 15 ups and downs 3. 10 kB squat press 4. 5 walkouts 9 minute to finish below 30 sit ups 25 taters (swing kettlebell, flow into grabbing it in front of chest, then squat and back into swing) 20 burpees 15 push ups 10 squat jumps 500 meter run outside around your street or to end of street (if its raining, 250 skips or mountain climbers Then go back UP again Finisher: wall squat at 90degree till you fail then into plank until you fail, let me know overall time. See if you can make it to the Max cap 5 minutes Metabolic Equipment: heavy kettle bell Warm up: However you want Main Component 1. 14 one arm kB rows 2. Farmers walk 40 meters- single arm (same arm you rowed with) 3. 14 one arm kB rows (with other arm) 4. Farmers walk back- with other arm Each round go down by 2 reps Till you finish on 2 and 2 reps each arm Let me know how you go. Part two 20 push ups 18 swings 16 push ups 14 swings 12 push up 10 swing 8 push ups 6 swings 4 swings 2 push ups 2 goblet squats with kB 4 swing 6 goblet squats Keep going up by 2 till you finish back up on 20 swings Brutal Enjoy Let me know how you go.

25.01.2022 Seeking Personal Trainer and/or Group Class Instructor 5D Health and Fitness are seeking an enthusiastic individual who wants to grow their personal training business while also getting paid for gym floor hours and group exercise classes. You can have the potential to pay NO RENT and to train unlimited clients. Were looking for someone who has:... * One on one Personal Training and Group Training experience * A positive and enthusiastic attitude * Drive and ambition * And is open and eager to learn in weekly upskilling opportunities with our Personal Training Manager If this sounds like you please get in contact now with either Scott 0409196785 or Chris 0439033863

24.01.2022 Metabolic Thursday Equipment: Heavy Dumbbells Males between 10kg and 25kg Females: between 6kg and 20kg... 24 Minute Time Cap 10 DB Stiff Leg Deadlift 10 DB Front Squats 10 Strict Dumbbell Overhead Press 10/ 10 One arm Rows 4-7 rounds Note:typically your going to be able to stiff leg deadlift a lot more than you can press over head so if your dumbbells are too heavy for overhead press you can substitute it for slow push ups with a 3 second lowering and 3 seconds rise phase.

24.01.2022 Were devastated to say that after tomorrow well be closing again due to the stage 3 lockdowns coming back in place We are hiring out our equipment again so please get in contact with Chris on 0439033863 with what equipment you would like. It is simply first in best dressed so get in quick! Tomorrow will still run as normal so book your classes in through Mind Body. ... Hopefully this doesnt last too long and well be back to doing what we love and thats training at 5D! Stay safe everyone and well be in touch!

23.01.2022 TONIGHTS BLACK LABEL BUY IN: - 100 AIR SQUATS. ... - EVERY TIME YOU BREAK THE 100 SQUATS ADD ONE MINTE TO THE FOLLOWING A.M.R.A.P. - A.M.R.A.P IN 20 MINUTES: 20 KETTLEBELL SWINGS. 10 H.R BURPEES. - CASH OUT: - 100 AIR SQUATS. - EVERY TIME YOU BREAK THE 100 SQUATS ADD TEN AIR SQUATS. See more

23.01.2022 Small group training at its best! A few sore bodies this week but everyone is doing so well!

23.01.2022 Metabolic Equipment: Heavy Dumbbells 1. 10 Floor BD Chest Press 2. 10 Bent over dumbbell rows 3. 20 Alternating Lunges ... 5-7 rounds BOOTCAMP Equipment: No Equipment Version Core Circuit 1. 20 Sit ups 2. 20 Up and Downs 3. 20 Prone Arm Raises Each round go down by 2 reps till the final round you finish on 2 reps of everything. Body Weight Circuit 1. 20 Body Weight Squats 2. 20 Alternating Lunges 3. 20 Push Ups Each round go down by 2 reps till the final round you finish on 2 reps of everything. BOOTCAMP version 2 Equipment: Kettle bell Kettle bell and Core Workout For time: 20 American Swings 10 Sit ups 5 rounds 15 KB High Pulls 10 up and downs 5 rounds 10 kB Squat Press 20 Prone arm raise 5 rounds Let us know how you GO

22.01.2022 BOOTCAMP 3 different options Workout 1 No equipment ... Warm up for 3 minutes with any exercises that allow you to feel loose. 14 min AMRAP (as many rounds as possible 10 push ups 15 squats 20 lateral lunges (side to side) 100m run (down driveway, or down street or treadmill if you have one at home) If you cant run due to knee issues do 100 mountain climbers instead Core: 20 Up and downs 20 reverse crunches (lay on back with legs in the air and gently lift hips off the floor) 20 prone arm raises (push up position and raise left arm off floor to 11 oclock and then alternate to right arm at 1pm Second round 15 of each Third round of 10 each 4th round of 5 each 3 minute plank, minimise the breaks you have to 5 seconds if you need a rest at all within the 3 minutes Workout 2 with Minimal Equipment: kettle bell Warm up: how ever you want for 3 minutes 14 minute AMRAP 15 kB squat press 10 kB Squat high pulls 5 walk out double push ups 100 meter run or 100 mountain climbers Core: same as above workout in workout 1 Workout 3 Equipment: kettle bell and either a bike, rower or treadmill Warm up: what ever feels good to do for 3 minutes Main component Aim to finish under 11minutes 400meters cardio machine 40 kB swings 300 meter on cardio machine 30 walkouts 200 meters on cardio machine 20kb squat Press 100 meters on cardio machine 10 burpees 11 minutes to complete the following 400 meters on cardio 40 dumbbell cleans (thats the dumbbell bicep curl and fall into a squat, YOU ARE NOT PRESSING over head like I yell and say so many times in the class ) 300 meters on cardio 30 jumping lunges 200 meters on cardio 20 up and downs 100 meters on cardio 10 sit up stand ups

21.01.2022 And we’re back! As of 4:30am tomorrow it will be business as usual at 5D! Make sure to book your class in and we can’t wait to see you all tomorrow!

21.01.2022 Metabolic Workout- With a twist Be creative with your added weights like our 5D member Paul here in this video Equipment- a heavy object and bike and a steep hill... 1. 12 squats- if you havent got a barbell or dumbbell use a heavy backpack, a child or something that is heavy and hug it close to your chest 2. 16 alternating lunges with the heavy weight Have one minute rest after both exercises 4-5 rounds 1. Hill sprint on bike- for at least 15-20 seconds pumping those legs hard, let the lactic acid build a little. 2. 10 push ups at top of the hill- 3 second lowering phase Go back down the hill and rest at the start of the incline on the base of the hill for 30-45 seconds before repeating. 4-5 rounds Good luck, let me know how it goes.

20.01.2022 Whats your workout today? 5D members Post below a video or picture of your workout This was mine. Earthing and Working out. ... I guess you can say killing two birds with one stone. #yinandyang

19.01.2022 Another morning smashed out! Well done everyone

17.01.2022 PRE WARNING How long do you think you need to finish this tomorrow? 24min, 25min, 26min? My Guess is that 22 minutes will be the fastest ... Monday BOOTCAMP 150 calories 100 Air Squats 90 Deadball Slams 80 wall ball rotations 70 kB Swing 60 BB Squat Press 50 Torsonator Twists 40 Sit ups 30 TRX Pull ups 20/20 dumbbell snatches 10 Burpees

16.01.2022 EveryoneWe still have plenty of equipment for hire! Everything is for hire besides the ski ergs and squat racks. Equipment is $10 per week per item, $5 per dumbell or weight plate and $50 per week for assault bikes and rowers. Message Chris on 0439033863 or Scott on 0409196785 to see if we have what youre after. We are happy to do drop offs to your house. Keep staying positive and continue to look after your health everyone! The more we do to help the quicker we can all go back to normal

16.01.2022 Intervals tomorrow No Equipment Warm up 5 minutes AMRAP (as many rounds as possible ... 5 push ups 10 body weight squats 10 alternating forward lunges 20 mountain climbers EMOM (6 minutes of every minute on the minute)- aim to finish the workout below as quickly as you can and get as much rest within that minute 5 burpees 10 up and downs (plank position into push up position) 20 jumping lunges EMOM (6 minutes) 5 sit up stand ups 10 squat jumps 20 mountain climbers Finisher Core: Complete this back to back, no rest 90second prone Raise- lay on stomach and opposite arm opposite and opposite leg raise off the floor at the same time then return back to the floor and then switch sides. 1 minute leg raises (laying on Your back on a mat and both legs go in and out at the same time, both legs almost hitting the floor. 45 seconds of up and downs 30 second V sit- For remember those that do Core with me, your face cheeks need to be shaking when your doing it, that way your in the right position, none of the yoga Boat Pose Stuff. No offence to you he yogis Enjoy 5D Family

16.01.2022 MONDAY BOOTCAMP 1000 rep Challenge You can do this with your kids too... Perform the exercise and count how many reps you perform in one minute. have a 10 second rest to record the repetitions then perform the next exercise for a minute. After the first round of all 5 exercises you will then do 50 seconds, in the 3rd round then 40 seconds of each exercise 4th round 30 seconds 5th round 20 seconds 6th round 10 seconds Making sure between each exercise you keep a running total of your reps. 1. Squats (90 degree, none of this pulsing crap) 2. Push ups (chest almost to ground) 3. Jumping Lunges 4. Walkout (walk out on hands till your in top of push up position and walk back to standing position) 5. Mountain climbers Comment below your total reps tomorrow

15.01.2022 Saturday will look like this starting from next week July 11 7am: Strength (45 mins) 8am: Metabolic 8:45am: Metabolic... 9:30am Bootcamp See more

15.01.2022 Black Label for tonight Equipment: kettlebell and dumbbells FOR THOSE OF YOU PLAYING AT HOME... -... A.M.R.A.P IN 16 MINUTES OF: - D.B PUSH PRESS - 7 REPS RT. KETTLEBELL SWING - 14 REPS. D.B PUSH PRESS - 7 REPS LT. 2 MINUTE PLANK. - ALTERNATE EXERCISES AT THE TOP OF EVERY MINUTE FOR 16 MINUTES: - 10 D.B SQUAT CLEAN AND PRESS. 10 BURPEES. 30 K.B SWINGS. 1 MINUTE HANDSTAND HOLD. - WE STOP FOR NOTHING. See more

14.01.2022 Amazing Body Transformation Christie-lee Smith Visceral fat 38cm Weight loss: 5.9kg... Lean Muscle Mass Increase 3.5% Body Fat Loss 6.8% What can I say about Christie-Lee. The transformation is so obvious. Those numbers above are a true reflection of the dedication she put into planning each and every day of the challenge. She was religious with sending in her calorie consumption each and everyday to me so she was held accountable throughout. If there were any issues with particular foods she would make the appropriate changes so it was 100% maintainable. I believe these results will be sustained and even improved upon for Christy as she has truely learnt what it is like to make this a lifestyle change and not just a quick fix. Well done Christie, the only mitcham member to participate in this challenge and you were in the overall Top 5. Our next challenge starting in Jan 11th is currently SOLD OUT but please register your interest for April 2021.

14.01.2022 WEEKEND HOME METABOLIC & BOOTCAMP SESSION Metabolic Equipment: 2 heavy dumbbells or 2 heavy Kettle bells: generally ladies 16kg and makes 20kg... Resistance bands if you have them 1. 10/10 one arm rows with kB or dB 2. 10/10 Single static lunges with kB or dB 4 rounds 1. 10 slow goblet squats with kB or dB 2. Farmers walk your driveway or 50 to 100meters 3. 10 push ups with bands or normal 4 rounds Go heavy and challenge your self BOOTCAMP Workout 1: No Equipment Warm up: how ever you want 3 minute Aim to finish in 12 minutes 50 body weight squats 40 alternating lunges 30 walkouts (no push up) 20 up and downs 10 burpees 10 sit up stand ups 20 prone arm raises (plank position and raise one arm up then alternate to the other side) 30 push ups (do them properly, known of that half crap when your fully able to do them, if your fatigued, have a rest and then continue) 40 jumping lunges 50 squat jumps Core Finisher 3 minutes plank 2 minutes double leg cycles (lay on back and both legs go in and out at the same time) 1 minute Vsit 30 second side plank each side BOOTCAMP Workout 2 Equipment: 2 dumbbells semi light (not OZ AEROBICS light though) Aim to finish this in 23 minutes 50 dumbbell cleans 40 prone dumbbell rows (dumbbells on floor and your in a push up position and you alternate rowing on the floor 30 walkouts (to push up position, no push up) 20 up and downs 10 burpees 20 probe arm a raises 30 push ups (do them properly, known of that half crap when your fully able to do them, if you fatigued, have a rest and then continue) 40 man makers (minus the push up part) So push up position and row one dumbbell then the other, then jump up with weights in hand, curl and squat press over head, then back down into push up position and row again. YES this is a KILLER 50 squat jumps Good luck Post up your times tomorrow

13.01.2022 Classes are now available to book!You will now be able to book your classes 14 days in advance. Please remember that our class sizes have been reduced so please only book classes you definitely know you can make. Cant wait to have everyone back in 2 weeks!

12.01.2022 Last week to snap up this amazing deal! If you’re keen you can head over to the link below to sign up https://form.jotform.com/203088047533858

12.01.2022 CHRISTMAS/ NEW YEARS TIMETABLE It’s crazy to think that Christmas is only a few weeks away! Please have a look at our schedule over the Christmas/New Years period. Also note that if our access control system is ready to go before these dates all 5D Mitcham members will have the ability to use the gym outside of class times as well as they days we’re closed! Stay tuned for some more announcements on this in the coming days!

11.01.2022 TONIGHTS BLACK LABEL Equipment: a kettlebell BUY IN:... THREE ROUNDS OF: - TWO MINUTE PLANK. ONE MINUTE HANDSTAND HOLD. - FOR TIME: 20 TO 1 REPS OF: - KETTLEBELL SWINGS. GOBLET SQUATS. BURPEES. - CASH OUT: THREE ROUNDS OF: - TWO MINUTE PLANK. ONE MINUTE HANDSTAND HOLD. - WE STOP FOR NOTHING. See more

11.01.2022 Reigniting that Obsession The face to face interaction for any field of work is so important to ones overall wellbeing, and for fitness industry its imperative. Seeing everyone so happy today to be back into some form of normalcy was exhilarating to say the least. ... You can see through the last few months we have had a little taste of what the future may hold for the fitness industry. New technologies have us exercising from the comfort of our homes in front of screens, and although this was a saviour for many individuals mental and physical health during this time, there is also something eerily unsettling if this became the new norm. Future generations need to experience the real thing too, it would be sad place to be if in the future, 100% of our dealings with exercise were in an online manner. NOTHING beats the real thing. Being in that group environment breeds healthy competition and contentment. You simply cant get that same feeling from doing everything online. Whether your from 5D or another gym reading this, make sure to support your local gym or health club. Keeping the real physical gyms and health clubs alive is unbelievably important. Its a great community we have here at 5D Templestowe and Mitcham and we thank each one of you for the words of encouragement over the last few months. Take care and lets smash tomorrow.

10.01.2022 We are all Set Up and ready to Rock tomorrow. Looking forward to seeing you all back in action

09.01.2022 How about that INTERVALS session this morning! AM crew you were on fire What a way to finish up our morning sessions.

09.01.2022 Metabolic Workout 1. 10/10 one arm KB Press (bell end up) 2. 10/10 one arm Rows 3. 10 push ups ... 4. 10/10 step ups (find a step or something around your house you can step up onto, at least 90degree so its challenging, if nothing, then do goblet squats instead 4-5 rounds Slow tempo with everything, make it challenging, dont rush, its not BOOTCAMP. Below is the video of how to do the single arm kettlebell press, if your curious.

09.01.2022 Unfortunately tomorrow will be our last day of business before we close our doors due to the compulsory lock down in Victoria. MEMBERSHIPS: We will be suspending all direct debit payments for the length of this lock down. All upfront memberships will have whatever time we are in lockdown added to their memberships. However, stay tuned for our announcement tomorrow of our 5D Lockdown challenge.... EQUIPMENT HIRE: We will be putting our equipment up for hire to all our members. Equipment available: $10 per week ($100/$50 Bond depending on price of equipment) - Dumbbell pairs - Weight plate pairs - Single Kettle Bells - Resistance bands - Slider pairs - Single step up box - Skipping ropes - Exercise balls - Deadballs - TRX $50 per week ($200 Bond) - Assault Bikes - Rowers If you are wanting to hire any of our equipment quickly message Scott on 0409196785 before it all goes! Pick up will be tomorrow We want to say a big thank you to everyone that has offered their support through this tough time. We couldnt be more grateful for the amazing community that we have at 5D. Stay safe and we will keep you updated. Chris, Scott and the 5D team

09.01.2022 WE HAVE A DATE June 22nd is the date we are FINALLY allowed to re-open. Luckily, as we are a small group training facility not a whole lot changes except our classes will be capped at 10 instead of 15. We cant wait to have everyone back enjoying 5D again. ... More info to come.. See more

08.01.2022 Starting off Week #2 with a bang It is amazing to be back in studio, alongside our awesome community. The energy is electric, smiles are around....with our members so keen to resume their training regimes. We would like to take this opportunity to thank you all for your continued support. The trainers are all so happy to be back challenging & pushing you for your AM & PM sessions

08.01.2022 Attention 5D Members Comment below 2 pieces of Equipment you have at home and whether you want it to be a heavy or endurance session and we will create a workout just for YOU. Programs will be added as a thread in the comments section to give other people ideas of what to do in isolation ... GO

07.01.2022 Metabolic Home Workout for tomorrow As usual Simple but effective 2 options Workout 1: ... Equipment: something heavy that you can hug close to your chest, it may be a weight plate, dumbbell, your child, a boxing bag, a heavy chair, any object that you can squat with. 100 rep Squat challenge 100 rep Push up challenge Going heavy with these two movements will elicit a hormonal response just like we get from the metabolic sessions at the gym. Choose a weights that you probably couldnt do anymore than 15 reps with on the first set. How this works, on your first set you might get 13 squats-for example, then you move to push ups, here you might get 16, have a rest after you complete that, then count from 13 squats in your 2nd round, keep alternating exercises when you are fatigued. Get to 100 on both. Make sure the weight is decent. Note: this amount of volume is not ideal for people with hip, back or knee issues, so be intelligent when deciding what weight and rep range you do. If your capable of doing the challenge go right ahead. Comment below the approx weight and rounds you finished it in, its not a race, go SLOW people Workout 2 Equipment: pair of heavy dumbbells 1. 8 squats with dumbbells by either side (slow lowering tempo) 2. 10 over head press with the weight 3. 16 alternating prone rows (push up position on the dumbbells and alternate your rows, No Push up. 4-6 rounds: Go Heavy Finisher: plank with a 5 or 10kg plate or object placed on your lower back- aim to do for 3 minutes, if you break during that time, no longer than 5 seconds rest. Count how many times you break within the 3 minutes.

07.01.2022 January 11th 2021 20 SPOTS are available: This current challenge is finishing up in 3 weeks time and it SOLD OUT in 2 days. So if your interested inbox us or contact Scott on 0409-196-785. ... 20 individuals is the MAX capacity. We have an amazing group this time and we want the same for 2021. So you must be 100% COMMITTED. The motivation works both ways. Get in QUICK

07.01.2022 What are you trying to achieve this lockdown? Try set aside 1 hour each day to work towards a goal. This could be 1 hour of exercise, 1 hour meal prep, 1 hour of reading, 1 hour working on a side business, 1 hour re connecting with an old friend. Literally anything! 1 hour out of your day isnt much all day youll feel great for doing it

06.01.2022 How good is it to be back!!! Another cracking morning with the 5D family

06.01.2022 Black Label from Home Strength Coach Greg Cousins has been kind enough or sinister, depending on how you look at it, to write up a Black Label class for you to do at home tonight. -... BUY IN: - 150 KETTLEBELL SWINGS. - 10 BURPEES EVERY TIME YOU PUT THE KETTLEBELL DOWN. - A.M.R.A.P IN 15 MINUTES OF. - 20 GOBLET SQUATS. 15 SUMO DEADLIFT HIGH PULLS. 10 H.R PUSH UPS. - CASH OUT: - 150 KETTLEBELL SWINGS. - 10 BURPEES EVERY TIME YOU PUT THE KETTLEBELL DOWN. Let us know how you go.

06.01.2022 Wednesday Killer Intervals 2 Options Home Workout ... No equipment Warm up: 1 minute of side to side lunges, marching on spot for a further 30 seconds pulling knees into chest. Part one: 6 min EMOM (compete the exercises below in under one minute as quickly as you can, the time left after finishing is your test break, at the start of each minute, you go again ) 1. 4 walk outs 2. 8 squat jumps 3. 12 jumping lunges Part Two: Burpee challenge: overall with each round accumulate 40 burpees in total (have 20 seconds rest after each round) Round 1: 50 seconds of burpees Round 2: 40 seconds Round 3: 30 seconds Round 4: 20 second Round 5: 10 seconds Part 3 6 min EMOM 1. 5 sit up stand ups 2. 10 push ups 3. 15 up and downs Part 4 Same burpee challenge as part two Beat your Score from part 2 Workout 2 PARK Workout Equipment: A Park or Oval Part one: 6 min EMOM (compete the exercises below in under one minute as quickly as you can, the time left after finishing is your test break, at the start of each minute, you go again ) 1. 4 walk outs 2. 8 squat jumps 3. 12 jumping lunges Sprints 1. Sprint- one side of the oval to the other if under 100meters 8 sprints with 30 seconds rest after each ALL OUT sprint 6 minute AMRAP FINISHER 1. 5 walkouts 2. 10 squats 3. 20 walking lunges 4. 50 meter run sprint Enjoy let me know how you go

05.01.2022 5D Christmas Vouchers Struggling to find the ideal XMAS gift, then give the gift of FITNESS Gift Ideas may include:... Gym Memberships, 1,3,6 and 12 month PT Sessions or packages Massage Inbox us or call Scott 0409-196-785 to arrange your XMAS voucher today

05.01.2022 Going out with a bang Well done to everyone who came and trained this morning and thank you for the incredible support over this time. We will be posting daily workouts on social media & are happy to write up programs for people with equipment. This may take awhile but we will get through as many as we can ASAP, with those taking equipment from the gym today as priority first. ... We may also run some Outdoor Small Group Sessions if allowed this week or next week, venue and times to be worked out. Let us know if you are interested in any of the above and we will be in contact. Stay strong and stay focused

05.01.2022 Fingers crossed we get the good news tomorrow and it will be all systems go for Thursday morning we hope everyone is doing ok and we can’t wait to have you all back in at the club! We’ll be in touch as soon as we get any updates

05.01.2022 Tomorrows METABOLIC (at Home) 2 options Workout One: No equipment ... Grab anything that weighs between 5-20kg that you can hold close to your chest or hug. 1. 12 body weight squats (4:2:4 tempo, 4 seconds to lower, 2 to hold at bottom and 4 to rise) 2. 24 alternating lunges 5 rounds 1. 12 push ups same as the squat tempo (this will be killer if you adhere to it. 2. 12 chair dips (Not a massive fan of these as they can cause some issues with people who have shoulder problems but if they do, avoid them. 5 rounds Postural work: probe cobra for 2 minutes at the end (lay on your stomach and raise both arms and legs off the ground. This will help balance all the chest and frontal work we did above. Finisher 400meter sprint around your block or down the street and back. Hammer it. Workout 2 Equipment: a dumbbell or kettlebell 1. 12/12 one arm dumbbell rows (3 seconds to lower the weight) 2. 12 push ups (decline if you have the strength, feet on bench) 5 rounds 1. 8/8 single arm squat press- hopefully weight is heavy enough, if not then single arm press over head and make sure to take 3 seconds to lower the weight, create time under tension here. 2. 12/12 single leg lunges with dumbbell or kettle bell over head in one arm 5 rounds Note if your a bit more of a beginner maybe only do 3 rounds and not 5, its a lot of volume. Optional: 400 meter run around the block or down the street, Smash it .

05.01.2022 The Mind body app is currently down for scheduled Maintenance If you’re wanting to try book a spot or cancel a class for tomorrow morning simply text Chris on 0439033863 and he’ll let you know what spots are available/confirm your cancellation

05.01.2022 Mothers Day Challenge Happy Mothers Day to all the Mothers out there, hope you all have an amazing day and start it off with something positive like this KILLER workout below. Let us know how you GO... Part One: Finish under 12 minutes 50 Mountain Climbers 40 alternating lunges 30 side to side lateral jumps- land on one leg then take off to the other side 20 Squat Jumps 10 Burpees Then go back up starting at the burpees Part Two: Finish under 12 minutes 50 Prone Arm Raises 40 up and downs 30 walkout outs 20 push ups 10 burpees Then go back up starting at burpees Part Three: Finish under 12 minutes Must have a kettlebell 50 kB swings 40 kB high pulls 30 kB squat press 20/20 one arm rows 10 burpees Then go back up starting at burpees

04.01.2022 That was a tough Metabolic Session Tonight. Well done everyone.

03.01.2022 So good to be back in the studio. Well done to everyone who trained this morning

02.01.2022 Challenge your Kid FIRST to FINISH 100 Skips with Skipping Rope 100 Mountain climbers... Goal of this workout is to hit the numbers above, your child may do the skips first and you do the mountain climbers at the same time. If you finish first your 100, and your child gets to say 89. Then you give them 11 reps of an exercise of your choice. It may be squats, up and downs, sit ups, Jumping lunges, if its smaller numbers like 2-3 then you might make it 2-3 driveway sprints at your house, BE CREATIVE. Same thing if you let them win they choose the exercise for you. You can play this for as long as your child has the attention span, be creative and let them win the occasional one, they need to learn about failure in life too

02.01.2022 How good is it going to be when were back up and running! Hope everyone is staying fit and healthy!