All Star Fitness WA | Sport & recreation

All Star Fitness WA

Phone: +61 432 688 933

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25.01.2022 Join me tomorrow at 5.30am and 9am on this page for a free 30 minute workout via Facebook Live. This body weight workout will run for 30 minutes. No equipment needed but you may want to use a yoga mat or towel for floor exercises. Quick warm up with dynamic stretches and functional movements, onto the main body of the workout with high and low impact exercises. Feel free to PM me with any questions or post workout feedback. Hope to see a few of you online! Paul

24.01.2022 Workout of the Week Friday 19th of April Kardinya Free for New Members All Star Challenge ... Firebreather (For a time) 30-20-10 Ball Slams or Kettlebell Swings Burpees or Sprawlers Slammin Body (4x rounds for a time) 5x Push Ups 50x Power Slam 5x Push Ups 25x Squats or Jump Squats Satans Cell (6 rounds for a time) 6x Ball Lift Over Shoulder 6x Push Ups 6x Jump Squats or Squats 6x Plank Push Ups 6x Static Lunges Left Leg 6x Static Lunges Right Leg Cone Retrieval warm up & Try single arm SLDL snatch or gunslinger reverse lunge Ab Set Pike Push Up or normal PU Plank Jacks Weighted Crunches Reverse Crunches

24.01.2022 As of this afternoon, Scomo has now limited social groupings to two people, essentially making our normal boot camps impossible. So we must adapt! I'm wasting no time and shifting all boot camps to Online via Zoom and Facebook Live. This will be the Online Boot Camp schedule via Zoom for the near future: Monday & Wednesday: 5.30am, 6.30am & 5pm Friday: 5.30am, 6.30am... Saturday: 7am & 8am This will be the Online Boot Camp schedule via Facebook Live for the near future: Tuesday: 5.30am & 9am Thursday: 9am & 6pm (These times may change in the near future!) Now, what's the difference between the two? The Zoom workouts will be tailored much like a normal boot camp. They will cost the same as a normal class and you will book them in using the Mindbody app. With Zoom, you'll have the ability to interact with myself and the other All Stars who participate via video, microphone, or text chat during each workout. These workouts will have a limit of 12 people and need to be booked in at least 30 minutes prior to the session, preferably 12-24 hours to make sure the workout is tailored correctly for everyone that signs up. The sessions will run for a 60 minutes. The Facebook Live Boot Camps will not require you to sign up and they will be free. They won't be tailored to the individuals attending, it will be me moving and hoping I have someone on the other side joining in! :) Might just be me 'dancing' alone, who knows, but the classes will be there for anyone who wishes to use them. They'll be using only bodyweight and will run for 30 minutes. Both sessions will guarantee to get you building up a sweat, help keeping your body healthy and most of all, helping your mental well being! Zoom sign up details on our website: www.allstarfitnesswa.com.au from tomorrow afternoon!

24.01.2022 Workout of the Week Saturday 13th April Kardinya 8am Free for New Members Point Collector 3-Squats x50, Double Arm Slams x150, Run Far Post, Plank Push Ups x20... 2-10x sprints, Jump Squats x20, Walking Lunges up and back, Single Arm Slam x200 1- Pike Push Ups x5, Chin Ups x5, Ankle Touches (with crunch) x20, Broad Jump to marker and back Chipper 10-12-15-20-25 reps per remaining exercise a) DB Front Raises b) Burpees c) Sit Ups d) Band Chest Presses e) Drop Squats

24.01.2022 Hope you all had a great Halloween All Stars!

22.01.2022 Hey all, check in later today for the workout video of the day. Will be one to remember!

21.01.2022 Workout of the Week Monday 1st April Kardinya Free for New Members Deck of Cards X Lunges or Speed Skater... Tempo Push Ups Tempo Rope Pulls Tempo Sit Ups Alley Add On Single Leg Deadlift x5 per leg Push Ups x10 Ladder Half Squat Hold R.Lunge x10 per leg Pike Push Ups x5 Run Alternate Curls +8 Band Walk to marker Wide Squat with 2x pulse x10 Tricep Extension x10 Suicide Sprints

21.01.2022 Wednesday 6th March All Star Challenge Firebreather (For a time) 30-20-10 reps of each Ball Slams or Kettlebell Swings... Burpees or Sprawlers Going Down Swinging (3 rounds for a time) x20/30 Kettlebell Swing -> Run to Playground or 200x Skips Waiting to Work Rope Slams Ladder and Running Triangle Set with ab set Side Lunges & Farmers Walk

20.01.2022 Last winters morning session... Thursday 29th November: Markers Mayhem Bibra Lake 6pm: Free for New Members Boxing to Begin +3 squats or drop squats per round -> 50 punches... 4 mins per person Markers Mayhem: Complete the set number of reps then run 100m. 5 mins per round Free for New Members 1) Ball Throw Over Shoulder 2) Pike Push Up x6/8 reps or Band Chest Press x25 3) Side Lunges x12 4) Plank Push Ups x12 5) Split Squats x10/leg

18.01.2022 Wednesday 1st May Paper, Scissors, Rock with partner HIIT 30/15 4 rounds per exercise... Squat Hold, Push Ups, Sumo DLHP 45/15 3 rounds per exercise Jump or Walking Lunges, Band Curls, Plank Push Ups 60/15 2 round per exercise KB Swing, Sprawlers, Side Lunges

17.01.2022 Warm up with 3-5 mins cardio Dynamic warm ups: leg swings, knees circles, shoulder and arm rolls Warm up exercises 6-10 reps each 2 to 3 rounds: Kossack Squat, Samson Stretch, Push Ups or Alternate Superman. Pick a level that suits your fitness level and record your time to test at a later date... Level 1 Challenge (For a time) + 2 Sprawlers (jump back or step back) each round 10x reverse lunges 5 rounds Level 2 + 2 burpees 10x reverse lunges or jump lunges 5 rounds Level 3 + 1 burpee 10x reverse lunges or jump lunges 10 rounds Let me know how you go All Stars and good luck! Paul

17.01.2022 Hey All Stars, todays challenge video release will be delayed to mid afternoon tomorrow. Sorry about the delay! Hope youll like it

16.01.2022 Local PT in deep thought..."I could give them 10 Burpees, but what if I gave them 20!?" Workout of the Week Thursday 14th March Bibra Lake Free for New Members AB -> ABC... 1a) Side lying abduction 1b) Reverse flyes 1c) 1-10 Walking Lunges 2a) Single Arm DL Pos Row Left 2b) Single Arm DL Pos Row Right 2c) Suicides 3a) Side Plank or Oblique Raises Left 3b) Side Plank or Oblique Raises Right 3c) 5 step crab walk to 5x squat 8 rounds See more

15.01.2022 Workout of the Week Tuesday 23rd April Bibra Lake (Slow Tempo & Low Impact Week) Free for New Members 20 mins between the bottom two sets Bridging Band Abduction... Pause ball lift 2x run then swap set Lateral DB Raise with pause Underhand Band Row 2x run then swap set 3-2-1 Split Squats for 60 seconds per leg with 20 sec rest 4x 20/10 squat hold 10/10 Push Up lower 4x 3x through

13.01.2022 Wednesday 12th December Kardinya 5.30am, 6.30am and 5pm. Free for New Members Partner Workout to begin 1-10 squats and squat hold Then a collective set of push ups based on fitness level... All Star Challenge: choose 1 Walking Dead, Slammin Body or Lift Me Up

11.01.2022 Monday 29th October: All Star Challenge Day Free for new members Kardinya 5.30am, 6.30am and 5pm Choose one challenge: Squat-a-lot, No Sweat or Firebreather... Team Iron Man: Team Up and smash out the reps needed after your challenge 40x Push Ups per person in team 60x One Arm Rows per person in team 80x Sit Ups per person in team 100x Walking Lunges per person in team

11.01.2022 Wednesday 7th November: Recovery Week Kardinya 5.30am, 6.30am and 5pm Free for new members Foam rolling for 10 minutes to start... Choose your focus Legs Side Lying Abduction 10-15 reps per side Walking Lunges x20 Wall Squat ALAP Walking recover or Run 3-4 sets Arms Arnold Curl x10-12 Rope Single Arm Slams x50 Tricep Extenion x10-12 Double Slam x25 Ladder set 3-4 sets Abs Alternate Bicycle Legs x30 Hundreds Pulses x100 or Decline Plank Walk or Run 3-4 sets

10.01.2022 Friday 21st December: Recovery Week Kardinya 5.30am or 6.30am Applecross 9am Free for New Members... Choice of focus set Cardio: Run 200/400m rest 1 minute. 2-3 rounds Boxing with partner JX x15 Monster Walk to maker 4U->2H x10 Run back to start 3x each Legs Pistol Squat x5-8 per leg Bridging Band Abduction x20 Rest. 2-3 rounds Shoulders Pike Push Ups x3-8 Overhead Press x8-12 reps Reverse Flyes x10-15 Rest. 2-3 rounds

10.01.2022 Friday 26th October. Kardinya 5.30am and 6.30am Free for new members! Cone Retrieval: run out, collect a cone then swap with partner who will be wall squatting In A Minute: within a minute perform Lv1/Lv2 or Lv3 set reps per exercise, then cardio for the following round. 7 rounds per set. If you cannot perform an exercise and alternative will be offered.... 1) Kettlebell Swing 15/18/20 2) Push Ups x9/12/15 3) Sit Ups or Crunches x7/8/9 then V Sit Hold 4) Rope Circles x10/15/20 to Side Lunges See more

10.01.2022 9am Boot Camp (different from 5.30am one!)

10.01.2022 Lunch meal Prep for 2 weeks...I need another bag of broccoli! Tuesday 13th November: AMRAP Day Bibra Lake at 5pm. Free for new members! Pushing 30s: 30 seconds of pushing exercises, one after the other Band Chest Press... Push Ups DB Tricep Extensions Plank Push Ups Rest 30 then repeat AMRAP #1: 8 mins Renegade Rows +4 Jump or Walking Lunges x20 AMRAP #2: 8 mins Burpees or Squat to Press +3 Run 100m AMRAP #3: 8 mins Low Step Ups +5 per leg Plank Steps or Jumps x20

09.01.2022 Ok, so getting my 4 yr old son to act accordingly in making the ‘fundamental movement skills’ workout video (scheduled for todays release) did not go as planned. Give me a couple more days and maybe some Easter eggs and I might have what I need Have a Happy Easter Weekend All Stars!

08.01.2022 Workout of the Week Saturday 30th March Kardinya at 8am Free for New Members Minutes of Madness a2b 3x (no rest) a) R Lunges BW... b) push ups a) Alternate SLDL b) Run a) High Plank knees to elbows b) Drop squats a) Alternate DB Clean b) Double leg bridging raise a) Band Press b) Low Squat Walk See more

07.01.2022 Hey All Stars, here is this weeks online workout schedule: TUESDAY: 5.30am online boot camp via Facebook Live! That will be tomorrows only one but youll be able to access it anytime after 6am tomorrow on this page. WEDNESDAY: New workout challenge to test your fitness THURSDAY: Live Online Boot Camp at 6pm FRIDAY: Workout with the young ones. Help develop your childs fundamental movement skills while getting a sweat up yourself!

07.01.2022 Joe came through a few months ago and admitted that he had eaten a cherry ripe before his PT session. I said "really!?" he replied "yep...I'm cherry ripe to go!" Couldn't even be mad with that great Dad joke, haha! Monday 3rd December Kardinya 5.30am, 6.30am and 5pm. Free for New Members Boxing to begin JXJH x5 -> ladder set -> Gimme 4 Uppercuts x5... 4 rounds Finish with 100x seated high punches then swap with partner Level Up: finish the level then level up Level 1: 3 rounds Lunge to Marker Run back & 5x push ups Level 2: 4 rounds Reverse Flyes x15 Jump Squats x15 to hold Level 3: 5 rounds X-Lunges x8 per leg Rope Slams x60 Level 4: until end of class Burpees +2 Run 50m Plank ALAP after every 3 rounds

07.01.2022 Ok, so getting my 4 yr old son to act accordingly in making the fundamental movement skills workout video (scheduled for todays release) did not go as planned. Give me a couple more days and maybe some Easter eggs and I might have what I need Have a Happy Easter Weekend All Stars!

05.01.2022 Saturday 29th December: Last before the small break! Kardinya 8am: Free for New Members Paper, Scissors, Rock Game 7 mins Winner: Sprawlers x7 Loser: V Sit Hold... Draw: Run HIIT Workout 45/15 for 4 rounds 1) Push Press & Sprints 2) KB Swing or Sumo DLHP 3) Russian Twist 4) Boxing 5) Pad Holding 6) Bridging Band Abduction & Squat Hold

04.01.2022 Saturday 24th November: Pyramid Sets Kardinya 8am: Free for New Members Micro Challenge to begin 50x Squats or Jump Squats Run 400m... 50x Squats or Jump Squats Pyramid Set: 2 rounds for each, then 3 then 4 1a) Squat to Single Arm Press x10/arm 1b) Sit Ups x20 2a) Band Curl x20 2b) Sprawler x10 3a) Rope Pull x30 3b) Sprint 50m

03.01.2022 Workout of the Week Tuesday 19th March Bibra Lake 5pm Free for New Members Strength Superset 1a) 8x Double KB Squat ... 1b) 8x Static Lunges per leg 1c) 8x Double KB Squats 2a) 15x Band Chest Press 2b) 10x Incline Push Ups 2c) 20x Rope Pulls 3a) 10x High Hand Sit Ups 3b) 20x Ankle Touches 3c) 30x Bicycle Crunches Paper, Scissors, Rock DB Clean, High Shoulder Tap, Run Tricep Extensions, Band Curls, Run See more

01.01.2022 5.30am Boot Camp