Caleb Rock Fitness | Sport & recreation

Caleb Rock Fitness

Phone: +61 478 912 100

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24.01.2022 Me vs tree Winner Me

24.01.2022 Home HIIT workout Full body Won’t take much over 35min 1 x skipping rope ... 1 x Band / 1 x DBell/ 1 x KB (or anything you can row & press) 1 x mat (optional) Download a interval timer Start the music and timer Get it done.... 20sec/10sec x 60 Break it up into 2 sets of 30 x 20/10 SKIP PUSH UP SKIP SQUAT SKIP BENT ROW (Dumbell / band if you have) SKIP PLANK X 30 rounds total SKIP OVERHEAD PRESS SKIP LUNGE SKIP BURPEE SKIP RUSSIAN TWIST X 30 rounds

24.01.2022 Sunset stair run 60 stairs & 6 push ups (Run up,recover down,6 push ups,repeat) 17 laps No records broken but great fun. ... Great finish to the day Monday a super fun Bodyweight session Keysborough (old football club area) Wahroonga ave 9am BYO Mat & Gloves $12 Strict on distancing and numbers, everyones health and well-being is a priority

23.01.2022 If not now, when????

23.01.2022 20/10 x 60-70 rounds Skip - commando plank Skip - squat jump X Skip - push up shoulder tap... Skip - burpee Do it We have the time so lets enjoy some movement

23.01.2022 For all those at home today DIY WORKOUT Do this :- ... DO 5-6min warm up (Squat / windmill / push up / on the spot run) 1. High knees x 50 2. Air bike x 50 3. Rev lunge x 50 X 2 4. Push up x 50 (at your level) 5. Sit up x 50 5. In out squat jump x 50 X 2 Run 400 - 1000m Adjust reps to suit your level of fitness but dont make it easy

22.01.2022 I’d like to wish everyone a extremely safe and relaxing Christmas

22.01.2022 DIY WORKOUT 2 Adjust reps / round times to suit yourselves I just demo a couple reps per ex but had my timer on 30/10 did 60 then swim ... ***As you can see I was definitely alone and no where near anyone

22.01.2022 Hi all, Beautiful morning Here you go:/ - simple but effective 4 x 10 x 4 = 160 reps... Skipping is a add on Use a band if necessary for pull ups or do Dumbell / Band rows HEAVY as possible with strict form. I love this this as its so quick and makes me work. Just now I did 2 rounds on video, didnt like them, then another did 3 x rounds of this no skipping Chest to floor burpees 5:42 Then 1000 skips 8:20 Breakfast time

20.01.2022 Good enough is not always good. Measure twice, weld once

20.01.2022 A few reps by the lake this morning How good is this FREE OUTDOOR EQUIPMENT Working close to Lake Wendooree Ballarat today. 3 x stations around the lake perimeter I counted so far

19.01.2022 Hi everyone! What a year so far.... I really hope with some kids back off to school soon it will take some pressure off for many of you. This madness needs to stop and Victoria needs to re open and manage this situation no hide from it. I have signed this petition and invite you to consider this... ... https://www.change.org/p/calling-on-the-governor-o//share Either way, keep up your steps, Squats, Push ups , Planks, Burpees, Windmills, Row’s, dips, bear crawls we can at least come out of this in great shape physically

19.01.2022 Caption nails it

19.01.2022 Brighton for a rew reps before my first job today How good is this

18.01.2022 Saturday 9am Keysborough Let’s start off the weekend right Hopefully see a few of you in the park to move,sweat and laugh

18.01.2022 DIY WORKOUT 15 push ups ( best you have) 20 sumo squats (wide stance ) 30 butterfly sit ups (knees out)... 40 lunges ( add weight) Run 200m Repeat 4-5 rounds Go!!!!!

18.01.2022 FITNESS FREEBIES COME AND GET EM

17.01.2022 Free time = reorganisation Free time = extra time for exercise Free time = getting shit done Make the most of this time people, save money, tidy up, sleep, train and enjoy good food. ... Luckily we dont have real problems just a few quiet weeks. Reach out and encourage each other we can do this easy See more

17.01.2022 DYI WORKOUT / WARM UP 10 exercises 45/15 - 30/10 or count reps. 1-3 rounds:- 1 - good warm up... 2 - quick heart starter 3- decent crack Stay safe everyone workout at home, we can do this easy

17.01.2022 UPDATE!!! Football club under the roof ! SATURDAY 9:30am... Keysborough BYO Mats and DB or KB if you have 1HR of sweat n smiles $12

16.01.2022 Government guidelines explained PT one on one outside is ok but group training no. Unless you live together you can only exercise at a 1.5m distance with one other. You can go to parks / beaches etc. ride,run,cycle,tennis so plenty of things to mix up your movement. This is not the end of the world by any means, lets keep smiling and keep going

16.01.2022 SATURDAY MORNING 9am Keysborough session is on! Wahroonga ave $12 Would be fantastic to see a few faces joining us. Lets do this

15.01.2022 Todays DYI WORKOUT EveryMinuteOn(the)Minute Then 12 x 45sec

15.01.2022 JUST CHECKING IN! How is everyone going? All healthy and making the best of our forced holiday at home! My place will soon be clean enough for ... Jennifer Hawkins to visit Will she visit? Doubtful

15.01.2022 Caulfield Park - bay st PT Melb with a photo stop 30ish min 24 BMX Cruising ... Next stop... Albert park lake See more

14.01.2022 Loving this spot , so lucky my first job today is not far so I get a few reps in here Have a super day everyone

14.01.2022 MONDAY BOOTCAMP KEYSBOROUGH 9am (Wahroonga ave Football club)... ROWVILLE 11am (Stud Park Reserve) 45min Bodyweight sessions BYO Mat & Gloves $12 Social distancing applies Max 10 people applies until June 1. Numbers will pick up quickly so book a spot. (Photos from Feb )

14.01.2022 Morning workout location today Local How good is this

14.01.2022 FITNESS GIVEAWAYS 1 x PERFECT PUNCH DVD SET 1 x TAPOUT DVD SET ... (7 x DVD WORKOUTS!) 8 x speed ropes (outdoor use recommended as metal will chew up your floor ) Contact me and you can collect and 1 item no charge 0478912100

13.01.2022 Great start to Saturday. Have a brilliant weekend everyone

13.01.2022 Great to see all the outdoor equipment popping up around the city. Some shelter over it would mean potential use 365 p/year but I am still grateful it has been provided. I like to bring a couple of bands, Mat, skipping rope etc and get a circuit happening. Generally to get a bit of blood flow reps will increase as resistance is quite low. Finding different ways to use what we have in front of us is always fun Enjoy the sun today everyone (this was a couple days back)

13.01.2022 Great to get in a bit of movement here before breakfast today I jumped those 68ish stairs x 8 laps (+ 10 push ups per lap) after 12 sets of various exercises with the dumbbells warm up How good is this mild weather

13.01.2022 Group Fitness @ keysborough is on tomorrow Get down there and join the action BYO Mat and gloves $12 Wahroonga ave See you there

13.01.2022 Forgotten local gold Who else is rediscovering some magnificent local spots? A few laps around here this morning 1:2klm track 7klm from home... Ave not been ere since 08 See more

12.01.2022 FOR EVERYONE LOOKING AT THE POST CHRISTMAS BELLY STILL GROWING.... Keysborough 1hr Sessions this week:- Strength / Fitness mash ups... Monday 9:30am Thursday 9:30am Saturday 9:30am Only $12 Keysborough Jnr Football Club Join us and let’s get moving Wahroonga ave car park

12.01.2022 DYI WORKOUT 3 Mountain climbers x 40 Air bike x 40... Push up x 20 Squat jump x 20 Bear crawl (low as possible) x 20m Lunges (add weight ) x 20 each leg X 3-4 rounds

11.01.2022 Finally got in a short workout here this morning 60 x 20/10 Alt Skip with:- Row Push up... Squat jump See more

10.01.2022 Saturday morning setup

10.01.2022 60 rounds in paradise My song today:- Cut me loose

10.01.2022 WORKOUT LAST NIGHT R1 10 slams (9kg ball) 12 lunges (each leg) (holding 9kg ball)... 15 push ups 50 skips (or sprints on spot) R2 8 16 20 75 R3 6 20 25 100 Repeat all I was sweating

09.01.2022 NYE SESSION READY TO GO

08.01.2022 PT & Small group training is now available Please PM me for info... Larger Group classes are awaiting permit approval

08.01.2022 10 push ups & 40 stair run X 10 laps plus 2k walk #within5klm #localtraining

06.01.2022 Quick one to start the day:- EMOM 40 skips & 10 KB Swings x 10 rounds... 6 BB Deadlifts & 3 KB snatches each arm x 10 rounds Sweating

06.01.2022 LIVE HIIT WORKOUT 6PM RIGHT HERE!!!! All you need is Mat Skipping rope... Chair Something to row (Eg DBells or band if you have / couple full 2ltr bottles etc) This will be my workout You can ... A- join in B- eat and not watch C- do this at a much higher intensity than me See you soon

04.01.2022 DYI WORKOUT 4 DB & BW 5 pairs 30/10 x 6 p/pair ...

04.01.2022 WHAT A MORNING Get moving everyone We ALL need it

03.01.2022 WAKE UP!!! Great conditions today Enjoy some movement Stay upbeat We are Australia ... DIY WORKOUT 5 If you dont own a skateboard:- Burpees chest to floor

03.01.2022 I was asked yesterday about previous sports I participated in:- Trampolining State team & Aust championship Gymnastics state level BMX... Tennis Bit of school athletics etc I did however skate, not a official sport at the time. Amazing what you dig up sorting out the cupboards. Stay active everyone

03.01.2022 Today at the QUARY Band exercises as demonstrated Lat extension ... Gorilla curl Bicep curl Band Row (add a rev lunge as you pull with every rep) Chest press Pek Fly OH tricep extension Woodchop L & R Then 150 skips or 100 sprint (CHESS PRESS was almost OH press in my demo. The height of the anchor point will alter most these exercises. You may adjust the height setup for different movements depending on your location) 40 / 15 x 3 rounds

03.01.2022 What a morning! Got a few steps in hoping to see some wallabys on the mountain but no joy. Heaps of happy birds. Id love to see what great places people in are finding within 5klm

03.01.2022 KEYSBOROUGH SATURDAY!!!! 9:30am 1hr $12 Max 10 at this point, ... can’t wait to see you there BYO dumbbells and mats Fitness & Strength Fun & friendship Sweat n Smiles

02.01.2022 Had to recycle this picture.... Hows is everyone going? Stay positive Stay moving Stay productive ... So many things we can all do now we have time. Lets dust off & attack that all and neglected to do list

02.01.2022 Nice 5ish klm walk to start they today. What a magnificent morning

01.01.2022 SATURDAY 9AM KEYSBOROUGH WE ARE BACK!!! Strict guidelines PLEASE READ CAREFULLY:-... 1.) Maximum 10 INCLUDING SPECTATORS ! so you if bring kids a) they stay in the car b) they have a babysitter to be with them 20+ metres away from our session 2.) bring your own gloves full fingered or just do bodyweight exercises. 3.) BYO mat 4.) strict distancing 5.) you must call me or txt and BOOK YOUR SPOT PRIOR TO 9am on the day of the session. Best to book a few days ahead. 6.) $12 for 45min HIIT & CIRCUIT STYLE (no boxing currently) All with pre paid classes in credit will be honoured. There will be people watching, calling council etc so we must be absolutely on these strict guidelines. These are the conditions of my permit. Training @ Keysborough I can use either Community centre undercover or football club undercover Saturday 9am Monday 9am Wednesday 9am Ongoing But... $12 & book in Please