HIIT3Zero in Bentleigh, Victoria | Sport & recreation

HIIT3Zero

Locality: Bentleigh, Victoria

Phone: +61 402 304 917

Address: 837 Nepean Hwy 3204 Bentleigh, VIC, Australia

Website: http://www.trifusion.com.au/

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• Sport & recreation
• Fitness boot camp
• Stadium
• arena & sports venue

25.01.2022 Burpee Box Jump Just in case the old burpee isn't quite cutting it anymore. Ramp it up with the addition of the box jump! Awesome #HIIT #Exercise Try the HIIT3Zero sessions at Trifusion Fitness!! 10 available weekly!

25.01.2022 HIIT Workout Of The Week!! *6 goblet squats *6 push-ups and touch *6 burpees... *As many rounds as possible in 3 minutes. *Rest for 1 minute. *Repeat 6 times. Total work time: 24 minutes

25.01.2022 When you have time over the weekend, check out this awesome video which talks about why High Intensity Interval Training is so fantastic!!!

23.01.2022 HIIT Workout Of The Week: LEG DAY!!! *2 minute warm up & stretches. *45 seconds on / 15 seconds off x 3 rounds. (12 minutes total)... *Squats *Bulgarian lunges (left leg) *Bulgarian lunges (right leg) *Squat jumps *2 minute rest *Again, 45 seconds on / 15 seconds off x 3 rounds. (12 minutes total) *Lunge jumps *Step-ups (left leg) *Step-ups (right leg) *Wall sit *2 minute cool down and stretches.

23.01.2022 HIIT Workout Of The Week Legs & Core *45 seconds on/15 seconds rest x 3 rounds continuous. ... *5 minute warm up + stretches *squat jumps *mountain climbers *lunge jumps *crunches *burpees *bicycle kicks *5 minute cool down + stretches.

22.01.2022 ALL YOU NEED IS A BOX OR PARK BENCH Intervals 40sec work 20sec rest Set Decline pushups (can do incline or regular pushups)... Box jumps Plank tap downs Sit to explosive vertical jump Complete 4 rounds Rest 90sec Complete another 4 rounds Cool down

22.01.2022 HIIT Workout Of The Week *5 minute warm up *10x10s: 10 reps, 10 sets, with 30 seconds rest in between each set. ... As your fitness progresses you can reduce rest periods. You can also change up each exercise. *Pushups *Squats *Burpees *5 minute cool down

22.01.2022 Now you can be sure this fella is regularly doing HIIT sessions. Awesome vid

22.01.2022 Killer core set, 3 point leg raises, & wipers Holding a weighted bar over your chest, press your lower back hard against the ground. Raise your legs to hit the far right of the bar. Lower then raise to the middle, then left, then back to the middle. Repeat the cycle until you have hit 30 points. Wipers: Still holding the bar, let your legs follow the motion of a windscreen wiper. Over and back counts as 1 rep. Repeat for 10 reps.

22.01.2022 HIIT Workout Of The Week *5 minute warm up & stretches *Pyramid set, starting at 6 reps, increasing by 2 each time. ... *Set timer for 6 minutes for each set. Complete 3 sets. **Set** *Squats *Squat jumps *Wall sit (1 minute) *30 second rest *Lunges *Lunge Jumps *Wall Sit (1 minute) *30 second rest *5 minute cool down & stretches

21.01.2022 SLAMBALL HIIT SESSION!!! *requires dead ball* *5 rounds/30 seconds work/15 seconds rest, with 45 seconds rest at the end of each round.... *2.5 minutes warm up jog and stretch. *Squat and Lower *Slams *Dead ball push-ups *Slams *Dead ball mountain climbers. *Slams *Rest 45 seconds *1 Set = 5mins *Complete for 5 rounds *Finish with 2.5 minutes of stretching.

19.01.2022 Great all body HIIT set! Set intervals of 30 seconds work/ 15 seconds rest. Start with 30 seconds of slams and repeat them for 30 seconds after each of the other 3 exercises. Other 3 exercises in the set:... 1. Lateral dead ball plyo push-up 2. Squat and lower 3. Dead ball mountain climbers One full set should last 5 minutes, rest for 90 seconds, then repeat for 4 rounds. Good luck. See more

19.01.2022 HIIT Workout Of The Week This HIIT session requires some equipment. *Rower *Bike... *Slam ball *Kettle bell *30 seconds on / 15 second recovery x10 sets *1 minute break in between rounds *Round 1 -Rower -Squats *Round 2 -Bike -Tricep dips *Round 3 -Slams -Kettle bell upright row

19.01.2022 Holiday HIIT vid 2 Set 2 - 12 minutes Every minute on the minute 1- resisted push-ups x10 2- mountain climbers x 10 each side... 3- lunge jumps x 10 each side Rest for however long is left in each minute should roughly be 20sec Complete 12 rounds Enjoy!! Backdrop beautiful #wellington #newzealand Holiday HIIT sessions - minimal space needed. equipment used are resistance bands which are easy to travel with! ENJOY!! See more

19.01.2022 HIIT WORKOUT OF THE WEEK!! Happy New Year guys!!! No doubt you’re all pumped and ready for 2016, so let’s kick things off!!! *Every minute on the minute complete the set then rest for whatever time is left in the minute.... *Set 1 (complete 12 rounds) -5 military pushups -10 dips -10 lateral squat jumps **rest for whatever time is left in the minute** *90 seconds rest *Set 2 (complete 12 rounds) -5 burpees -8 wide grip pushups -10 lunge jumps each side **rest for whatever time is left in the minute** *Cool down and stretches The beauty of most of our HIIT sessions is that they can be done literally anywhere, even if you’re just out and about running errands and decide to stop for a workout!

18.01.2022 Remember when Britney Spears was singing about how awesome HIIT is!!!

18.01.2022 Feeling pumped for the week ahead!!! A brand new HIIT workout coming your way tomorrow!! Watch this space.

18.01.2022 HIIT Workout Of The Week This one can be done literally anywhere, even on the tennis court! *5 minute warm up... *5 minute sets. -Exercise 1 is your core exercise. Last for as long as you can, with a small break whilst you move into position for the second exercise. -Exercise 2 is your recovery. Once recovered move back into Exercise 1 and repeat until the 5 minutes is up. *1 min break in between each set. 1) Burpees 2) Crunches *Plank (1 minute) *1 minute rest 1) Mountain climbers 2) Bike kicks *Plank (1 minute) *1 minute rest 1) Russian twists 2) Full sit ups *Plank (1 minute) *5 minute cool down and stretches

17.01.2022 HIIT Workout Of The Week!! **Advanced Abs & Core Pyramid Set** This one is great to do at the end of a weights session. ... *Exercises 1. Weighted pullover 2. Weighted sit-up and raise 3. Weighted russian twist 4. Deadball slam (if you don't have a slam ball, do burpees instead.) *Set a timer for 8 minutes. *Start at 10 reps of every exercise. *Subtract 2 reps each set until you get down to 2 reps, then add 2 reps until you return to 10 reps or the timer sounds. The challenge is to get back through 10 before the 8 minutes is up.

16.01.2022 HIIT WORKOUT OF THE WEEK!! HIIT3Zero Circuit **10 Exercises: 45 seconds work/15 seconds rest, x2 sets (continuous.)**... *5 minute warm up: slow jog and stretches. *Exercises: 1. Push-ups 2. Squats 3. Crunches 4. Tricep dips 5. Lunges (left leg) 6. Lunges (right leg) 7. Bicycle kicks 8. Burpees 9. Plank 10. Mountain climbers *5 minute cool down: slow jog & stretches.

15.01.2022 Happy Halloween!!!

14.01.2022 HIIT #core session This is a set from Thursday's core sessions. We set longer work intervals for this one to maximise the abdominal burn as well as build core strength. Equipment - body ball (not necessary though) 1. Bosu mountain climbers 2. Bosu burpee... 3. Body lateral jacks Complete 3 sets of each and rest a minute. Complete 3 rounds #core #abs #strong #strength #bodybuilding #muscle #weightloss #fitfam #fit #lean #healthy #cleaneating See more

14.01.2022 If you have a rower handy this is a good 30min smash...!

13.01.2022 #motivationmonday We don't rest until the HIIT buzzer sounds. Most of the #gainz happen in those last seconds. Those last few seconds separate those who stop early and those who push to the end. They separate the good from the great!! Earn your rest guys! Work hard!

13.01.2022 Killers core set!! Throwback Thursday core workout to the sounds of the Killers!! Sometimes we need to get imaginative. Strong core is really important especially when you're doing a lot of HIIT workouts. It aids stronger lifts, makes you more explosive, and can help hold correct technique which keeps injuries to a minimum.

11.01.2022 #pushup with weight drag Spice up your #HIIT sessions. with this adaptation of the push-up you really smash the #chest And get the heart rate up. Also greatly improves your #core #strength

09.01.2022 Just 4 of the MANY benefits of HIIT!!

08.01.2022 Looking for a way to use the Dip bars in a HIIT set. try this one for the #back and #triceps As always both exercises require a #strong #core Exercises: 1. Inverted row... 2. Dips Try intervals at 20:10 for 4 minutes Rest 1-2 minutes and go again. See more

08.01.2022 Why you should HIIT it!!! Some of the many reasons we are so passionate about High Intensity Interval Training!!

06.01.2022 HIIT WORKOUT OF THE WEEK!! *5 minute warm up (light jog/leg and arm swings) -45 seconds work/15 seconds recovery (x2 sets) -1 minute rest in between sets... *Pushups *Lunges *Mountain climbers *Inverted back row (find a low fence or tree to hold onto) *Burpees *Bicycle kicks *Tricep dips (find a chair or something that is low to the ground to use) *Lunge jumps *Russian twists *5 minute cool down (walk recovery, stretches)

06.01.2022 HIIT it one step at a time!!! Step #hiit Set #plank step ups #fast feet Lateral step #pushups Lateral step #jump... Intervals 40:20 Good luck

06.01.2022 HIIT Workout Of The Week! Pyramid set!! *Start each exercise at 20 reps, then subtract 2 reps each round. If you get to 6 reps, start adding 2 reps each round until time is up.... *7 minute sets, 1 minute rest in between each set. *5 minute warm up *Set 1: -Push-ups -Squats *Set 2: -Tricep dips (on a bench/chair) -Lunges *Set 3: -Crunches -Russian twists *5 minute cool down/stretches

05.01.2022 Throwback Thursday - This is an oldie but a goodie. Be sure to check back in weekly for your updated HIIT WORKOUT OF THE WEEK.

05.01.2022 Ad some resistance to the bench tuck for a killer #core set. Roll to the sides to #HIIT the #obliques **need a resistance band and a bench** To do this lower abs and obliques set, lock a light resistance band down low and hook your feet in. Set a timer for 20:10 intervals Do 20s straight ... 20s left side 20s right side Complete 4 rounds for a killer 6 minute lower abs and obliques set See more

04.01.2022 Try this Mini HIIT set at the end of a CHEST and TRICEPS workout Dips 20 seconds Decline pushup 20 seconds Rest 20 seconds... Complete 4-6 rounds Should really finish off the session with a good pump.

03.01.2022 Holiday HIIT workout Unreal #newzealand backdrop. Set 1 = 12minutes Every minute on the minute 1- shoulder press x 10... 2- Bent over row x 10 3- squat jumps x 10 Do 12 rounds rest for 1 minute and move on to set 2. (Next vid) See more

02.01.2022 Don't train hard just to ruin it by eating junk. Keep the intensity high and the nutrition clean. It's the golden rule.

01.01.2022 HIIT WORKOUT OF THE WEEK **Pyramid Sets** *Start each exercise at 20 reps, then subtract 2 reps each round. If you get to 6 reps, start adding 2 reps each round until time is up!!! ... *Warm up: 5 minutes (light jog/arm swings/leg swings.) *6 minutes -Push-ups -Squats *2 minute rest *6 minutes -Tricep dips (on a bench/chair) -Lunges (each side) *2 minute rest *6 minutes -Crunches -Russian twists *3 minute cool down. (Walk and light stretching.)

01.01.2022 HIIT Workout Of The Week *5 minute warm up... *Straight sets: Stay on each exercise 3 times. 40 seconds work/20 seconds recovery. Then move on to the next exercise. NO rest! -Pushups -Squats -Tricep dips -Lunges -Inverted back row -Squat jumps *5 minute cool down/stretches