Core9 Fitness | Businesses

Core9 Fitness

Phone: +61 417 214 917

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22.01.2022 HAPPY Tuesday TEAM! Just because it is raining doesn’t mean you don’t workout !!! Get it down, smash it out and feel good. STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #53 130 SECS AIR SQUATS 30 SECS FRONT PUNCHES 220 PLYO HOPS 10 CLOSE GRIP PUSH UPS 330 OVERHEAD PUNCHES 20 ALT JUMPING LUNGES 410 TRICEP DIPS 10 QUADZILLAS 51 MIN PLANK 30 SEC PLANK ROTATIONS EACH SIDE 610 SQUATS JUMP 15 STAR JUMPS 710 PUSH UP INTO 2 SHOULDER TAPS 5 BURPEES 83 MIN STAIR SPRINTS 910 LEG RAISES 10 V-SIT UPS

21.01.2022 Happy Wednesday Team! Half way through the week Keep moving and keep strong. Remember how good you feel after you finish your workout and let those endorphins fly free!! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #45 130 SEC SQUAT HOLD 30 SEC PUSH UPS 230 SECS PLANK KNEE TUCKS 30 SECS PLANK 315 JUMPING LUNGES 5 BURPEES 410 FRONT PUNCHES ^ 2 EACH ROUND 10 OVERHEAD PUNCHES ^ 2 EACH ROUND 53 MIN BLOCK RUN/RUN 610 STAR JUMPS 20 HIGH KNEES 5 AIR SQUATS 73 MIN BLOCK RUN/RUN 810 PLANK ROTATIONS EACH SIDE 10 FROG SIT UPS 93 MINUTE WALKOUTS INTO 2 MOUNTAIN CLIMBERS

21.01.2022 Deep Breaths through your exercise. Shoulders back, chin up. Abs tights and SMASH IT OUT team! Happy Thursday :)) STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #46 110 HIGH KNEES 5 IN AND OUT SQUATS 5 EXPLODING STAR JUMPS 220 MOUNTAIN CLIMBERS 5 PUSH UP INTO 2 SHOULDER TAPS 35 BURPEES 30 FRONT PUNCHES 4MAX TRICEP DIPS 10 V-SIT UPS 530 SEC SIDE PLANK EACH SIDE 30 SEC STATIC HOLD 610 STEP OVERS 10 STEP PUSH UPS 710 LEG RAISES 10 WINDOW WIPERS 85 REVERSE LUNGES EACH LEG 5 SQUAT JUMPS 9MAX BEAR CRAWL IN 3 MINS FINISH IN PLANK

20.01.2022 Oh how we love Wednesday! Halfway there team, keep strong, keep moving and just DO IT It's only 31 minutes of your day STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #39 130 SECS FAST SQUATS 30 SECS QUADZILLAS 23 BURPEE INTO 2 JUMPING LUNGES 20 SHOULDER TAPS 330 FRONT PUNCHES 30 OVERHEAD PUNCHES 430 SEC LEG RAISES 30 SEC SIT UPS 51 MIN PLANK 30 SEC SIDE PLANK EACH SIDE 610 JUMP SQUATS 15 STAR JUMPS 73 MIN BEAR CRAWL 85 PUSH UPS 20 MOUNTAIN CLIMBERS 910 WINDOW WIPERS 20 FLUTTER KICKS

20.01.2022 Happy Thursday team! Miss you all more and more each day. Remember....Jaimie, Jules, Dan and I are still there in spirit cheering you guys on! DON’T stop to the RED!! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #51 11 MIN WALKOUT TO 10 MOUNTAIN CLIMBERS 30 SEC PUSHUPS 210 HIP THRUST 30 BICYCLE KICKS 310 TOUCH GROUND TOUCH SKY 10 SKATERS 430 SEC SIT PUNCHES 30 SEC PLANK 55 EXPLOSIVE STAR JUMPS 5 BURPEES 63 MIN RUN OR DRIVEWAY SPRINTS 730 SEC SPIDERMANS 30 SEC JUMPING ALT LUNGES 810 SITUPS 20 FLUTTER KICKS 920 TOE TAPS 15 DIPS

18.01.2022 The week is not over yet team! Smash out today's workout and FEEL good and ENERGISED for the day STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #42 110 QUADZILLAS 10 BURPEES 24 SHOULDER TAPS 4 SECS MOUNTAIN CLIMBERS ^2 every round 310 SIDE LUNGES WITH FRISBEE 10 EXPLOADING STAR JUMPS 410 FAST SQUATS 20 TOE TAPS - USE STEP/LEDGE 53 MIN PLANK 65 STAR JUMPS 5 BURPEES 2 BURPEES INTO 2 JUMPING LUNGES 710 SQUAT JUMPS 20 PLYO HOPS 830 SECS SIT UP CLAP 30 SECS REACH UPS 93 MINUTE WALKOUTS INTO 2 PUSHUPS

18.01.2022 Happy hump day team!! Hope you’re all having an amazing week STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #50 15 PUSH UP INTO 2 SHOULDER TAPS 30 MOUNTAIN CLIMBERS 230 SEC SQUAT HOLD 30 SEC SQUAT JUMPS 310 SINGLE ARM PUNCHES 20 FRONT PUNCHES 5 BURPEES 430 SEC WINDOW WIPERS 30 SEC DISH ROCKS 53 MIN STAIR SPRINTS 620 ALTERNATING LUNCHES 10 CLOSE GRIP PUSH UPS 730 SEC STATIC HOLD 1 MIN PLANK 810 FROG SIT UPS 10 SIT UP CLAPS 930 SEC HIP THRUST 30 SEC HIP THRUST HOLD

17.01.2022 Happy Friday Team! Time to smash out your 31 minute workout to finish your week strong. STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #40 1WALK OUT INTO 2 MOUNTAIN CLIMBERS mountain 210 TRCIEP DIPS 10 V-SIT UPS 330 SECS ALTERNATING LUNGES 30 SQUAT TO PRESS 410 SECS FRONT PUNCHES 10 SECS OVERHEAD PUNCHES 10 BURPEES 510 SIT UPS 10 FROG SIT UPS 61 MIN BURPEES 1 MIN PLANK 1 MIN MOUNTAIN CLIMBERS 73 MIN RUN 820 HIGH KNEES 5 SNATCHES EACH ARM 930 SECS CRUNCHES 30 SECS SIDE CRUNCHES

16.01.2022 Happy Monday Team! Miss you more and more each day STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #43 110 SQUAT JUMPS 2 WALKOUTS 210 SKATERS 10 IN & OUT SQUATS 320 HIP THRUSTS WITH WEIGHT 10 SITUP PRESS 410 TRICEP PUSHUPS 10 SPIDERMANS 52 BURPEES 10 TOUCH THE GROUND TOUCH THE SKY 620 RUSSIAN TWISTS 10 DISH ROCKS 720 FRONT PUNCHES 20 MOUNTAIN CLIMBERS 830 SEC REVERSE STATIC HOLD 30 SECOND PLANK SHOULDER TAPS 93 MIN STAIR SPRINT OR BLOCK RUN

16.01.2022 It’s difficult to sum up 20 years into 20 minutes and it’s not something I often talk about unless asked because for me, time has told taught me it’s a world very few will comprehend or understand ( and that’s perfectly ok) and therefore simply reserve my voice. I just get to excited about it. Here is a quick insight into some personal learnings and life behind the scenes growing up, racing around the world in some of the harshest environments and spending 36 days crossin...g the ice fields of Patagonia. For me this is where I live body mind and spirit. A place of grace for me. The true self who’s voice comes from deep within Emanates from our uniqueness and it communicates through sensations and powerful desires that seem to transcend us. Our true self becomes an object of ongoing discovery and creations. We discover that our inner world determines our external reality and that our lives are interconnected and it’s f*^%#ing awesome Should we accept this discovery that we create our own reality and that all material can be found within the inner self, then we have come across our own creativity in the ultimate sense! A big shout out to the eussen health,life ,design show interview podcast series ( John Eussen ) for having me and sharing the stories of individuals and business owners.

14.01.2022 Hi Team! Happy Tuesday Hope you enjoy today's workout, it's a little tricky Miss you all. STEPS: - Download timer (TABATA app) 3mins 30sec ... - Go to Spotify and search Core9fmanly to choose one of our public playlists - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #38 130 SEC WALKOUT PUSH UP 30 SEC SKATERS 210 FAST SQUATS 5 TRICEP PUSHUPS 320 BICYCLE KICKS 10 LEG RAISES 430 SEC TRICEP DIPS 30 SEC TOE TAPS 520 HIGH KNEES 5 BURPEES 6LOOP/BLOCK RUN 730 SEC FROG SIT UPS 30 SEC SIT UP CLAP 810 STAR JUMPS 10 JUMPING LUNGES 9MAX PLANK FINISH WITH SQUAT HOLD

14.01.2022 On 11 November 1918, the guns of the Western Front fell silent after four years of continuous warfare. With their armies retreating and close to collapse, German leaders signed an Armistice, bringing to an end the First World War. From the summer of 1918, the five divisions of the Australian Corps had been at the forefront of the allied advance to victory. Beginning with their stunning success at the battle of Hamel in July, they helped to turn the tide of the war at Amiens i...n August, followed by the capture of Mont St Quentin and Pèronne, and the breaching of German defences at the Hindenburg Line in September. By early October the exhausted Australians were withdrawn from battle. They had achieved a fighting reputation out of proportion to their numbers, but victory had come at a heavy cost. They suffered almost 48,000 casualties during 1918, including more than 12,000 dead. In the four years of the war more than 330,000 Australians had served overseas, and more than 60,000 of them had died. The social effects of these losses cast a long shadow over the postwar decadedd. Today It’s a tragic but telling fact that Australia’s ex-services personnel endure a 30.2% unemployment rate, despite their specialist training and service history. Not only is the veteran unemployment rate staggeringly high, the underemployment rate amongst veterans also sits at 19%, meaning for many, they may have a job, but it fails to meet their financial or skilled needs. As a result, Australians view veteran applications as a risk, preferring civilian applicants with trusted institutional qualifications. The financial burden on the Government and taxpayers keeps increasing as they provide necessary health support to high numbers of ex-ADF personnel who are struggling in a system that serves them poorly and leaves them floundering on the fringe. In monetary terms, each ADF member will have $2.5m of training invested into them during seven years of service. But too often, this training fails to translate. Core9 is honoured in being able to aid and assist in veterans returning into civilian world and we will continue with that legacy.... We will remember them lest we forget

13.01.2022 It's exciting times ahead in the world of Core9 and I'm proud to announce that as of 17th June 2020, Jason is now the sole owner of the Manly Gym under new branding. As per our mutual agreement I now have full ownership of Core9 National Franchise so I am able to dedicate my time and passion into the growth and expansion of the Core9 Brand both nationally and internationally. I am incredibly grateful to have been part of an incredible journey and the Manly community since its... inception, sadly however it is time to let go and allow Jason to take over his vision, passion and commitment and we have agreed to move forward with our personal interests so we fully commit to the passion at heart. I sincerely wish Jason and the team the best and I look forward to sharing the exciting initiatives we have in place for our expansion of Core9. Stay tuned! See more

13.01.2022 31mins / 9 stations / Body weight = GOOD WORKOUT STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #55 13 MINS WALK OUT INTO 2 MOUNTAIN CLIMBERS 23 BURPEES 20 SPIDERMANS 330 SECS ALTERNATING LUNCHES 30 SECS IN & OUT SQUATS 410 SECS FRONT PUNCHES 10 SECS OVERHEAD PUNCHES 20 MOUTAIN CLIMBERS 510 WINDOW WIPERS 10 FROG SIT UPS 61 MIN SQUAT HOLD 1 MIN PLANK 1 MIN SQUAT HOLD 73 MIN BEAR CRAWL 820 HIGH KNEES 5 SIDE LUNGES WITH FRISBEE EACH LEG 930 SECS CRUNCHES 30 SECS RUSSIAN TWIST

11.01.2022 Wow! Friday already TGIF! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #47 120 FAST PUNCHES FRONT 10 AIR SQUATS FAST 210 LEG RAISES 10 V SIT PUNCHES 330 SEC TOUCH FLOOR TOUCH SKY 30 SEC PLANK SHOULDER TAPS 4WALKOUT TO 2 PUSHUPS 5 BURPEES 530 SEC REVERSE STATIC HOLD 30 SEC PUSHUPS 3:1 (SLOW ON WAY DOWN) 620 TOE TAPS (USE LEDGE OR STEP) 10 SPIDERMANS 710 CRUNCHES 20 FLUTTER KICKS 8BLOCK RUN/SPRINT 910 SITUP CLAP 20 MOUNTAIN CLIMBERS

04.01.2022 Thursday workout ready to go! Enjoy team and keep pushing your limits! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #40 120 HIGH KNEES 10 IN & OUT SQUATS 21 MIN MOUNTAIN CLIMBERS 1 MIN PLANK 1 MIN MOUNTAIN CLIMBERS 35 CLOSE GRIP PUSH UPS 10 STAR JUMPS 420 FRONT PUNCHES 5 BURPEES 20 OVERHEAD PUNCHES 510 PLANK KNEE TUCKS 20 SHOULDER TAPS 63 MIN BLOCK RUN 730 SECS PLANK 30 SECS SIDE PLANK (EACH SIDE) 820 BICYCLE KICKS 10 RUSSIAN TWISTS 920 HIGH KNEES 2 PUSH UPS 5 STAR JUMPS

03.01.2022 TGIF TEAM! Smash it out team STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists - Use weighted objects around the house for increased difficulty... - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #56 110 QUADZILLAS 10 BURPEES 230 SECS SHOULDER TAPS 30 SECS MOUNTAIN CLIMBERS 310 SQUAT JUMPS 10 PUSH UPS 410 TRICEP DIPS 20 TOE TAPS 53 MIN PLANK 65 STAR JUMPS 5 BURPEES 10 HIGH KNEES 73 MIN RUN OR STAIR SPRINTS 830 SECS SIT UP CLAP 30 SECS FLUTTER KICKS 93 MINUTE WALKOUTS INTO 2 PUSHUPS

03.01.2022 Happy Monday Team! Hope you all had a lovely weekend are ready to get back into it for the week! Smash out todays workout in 31minutes and you’ll feel AMAZING! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #48 120 TOE TAPS 5 WALKOUTS 25 TOUCH THE GROUND TOUCH THE SKY 10 PUSH UPS 330 SECS FRONT PUNCHES 30 SECS BURPEE INTO 2 JUMPING LUNGES 420 BICYCLE KICKS bicycle 20 HEEL TAPS 53 MIN LOOP RUN OR STAIR SPRINTS 610 FAST SQUATS 10 STAR JUMPS 710 PLANK FRISBEE KNEE TUCKS 20 MOUNTAIN CLIMBERS 830 SECS FROG SIT UPS 30 SECS REACH UPS 93 MIN BURPEES

02.01.2022 TGIF! Have fun with this workout team it’s a tough one! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #52 110 WALKOUT PUSHUP 20 HIGH KNEES 210 AIR SQUATS 5 BURPEES WITH 2 JUMPING LUNGES 320 BICYCLE KICKS 10 LEG RAISES 430 SEC PLANK SHOULDER TAPS 30 SEC PLANK KNEE TUCKS 510 SPIDERMANS 5 PUSHUPS 6LOOP/BLOCK RUN 730 SEC FROG SITUPS 30 SEC TOE TAPS 820 STEP OVERS 10 DIPS 9MAX BURPEES UNTIL FAIL FINISH IN PLANK

02.01.2022 Happy Hump day! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #54 120 HIGH KNEES 10 SQUAT JUMPS 21 MIN MOUNTAIN CLIMBERS 1 MIN PLANK 1 MIN MOUNTAIN CLIMBERS 310 CLOSE GRIP INCLINE PUSH UPS 20 TOE TAPS 420 FRONT PUNCHES 5 STAR JUMPS 20 OVERHEAD PUNCHES 510 SIT UPS 10 DISH ROCKS 61:30 MINS BURPEES 1:30 MINS PLANK 730 SECS IN & OUT SQUATS 30 SECS SIDE PLANK (EACH SIDE) 820 BICYCLE KICKS 10 RUSSIAN TWISTS 920 HIGH KNEES 2 PUSH UPS 5 STAR JUMPS

01.01.2022 Happy Monday team! We miss you guys 31 minutes of day and you’ll feel amazing STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #57 110 SQUAT JUMPS 10 WALKOUTS 210 SKATERS 5 SNATCHES EACH ARM 320 HIP THRUSTS WITH WEIGHT HOLD 3 SEC AT TOP 10 SITUP PRESS 410 TRICEP PUSHUPS 10 SPIDERMANS 58 BURPEES 10 TOUCH THE GROUND TOUCH THE SKI 620 RUSSIAN TWISTS 10 SIT UP PUNCH 720 TOE TAPS 20 MOUNTAIN CLIMBERS 830 SEC REVERSE STATIC HOLD 30 SECOND PLANK SHOULDER TAPS 93 MIN STAIR SPRINT OR BLOCK RUN

01.01.2022 Smash it out! STEPS: - Download timer (TABATA app) 3mins 30sec - Go to Spotify and search Core9fmanly to choose one of our public playlists ... - Use weighted objects around the house for increased difficulty - Have a vodka post workout to clean hands and stay hydrated before "working from home" WORKOUT #58 130 SECS WALKOUT TO PUSH UP 30 SECS HIGH KNEES 210 PUSH UPS 10 TRICEP DIPS 330 FRONT PUNCHES 30 OVER HEAD PUNCHES 5 IN AND OUT SQUATS 45 EXPLOADING STAR JUMPS 5 BURPEES 10 JUMPING LUNGES 530 SECS FLUTTER KICKS 30 SECS RUSSIAN TWIST 610 SQUAT JUMPS 20 PLANK SHOULDER TAPS 73 MIN STAIR SPRINTS 81 MIN PLANK 1 MIN SPIDERMANS 1 MIN PLANK 930 SEC HIP THRUST 30 SEC HIP THRUST HOLD