Key To Fitness in Singleton, New South Wales | Gym/Physical fitness centre

Key To Fitness

Locality: Singleton, New South Wales

Phone: +61 427 429 779

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 TFTD: #sparklebabysparkleanyway

25.01.2022 Todays workout is one of my all time FAVOURITES. (I am dedicating this one to Sammy and Julie Mummy) Its called : 100 - 1.... * TIMER ON : run 300 mtrs (warm up) then straight into the workout below: 100 x Step ups - on a park bench. 90 x Squats - bum to park bench. 80 x Walking lunges - alternate legs. 70 x Butt squeezes - on the ground also known as hip bridges. Feet underneath your hips, squeeze your butt, lift to the sky. 60 x Abs toe touches - on the ground, on your back, both feet in the air, touch your toes, shoulders, toes, shoulders. 50 x Side leg raises - lie on your side, lift your left leg hip height repeat 25 times, roll over, do the same with your right leg. 40 x TOYOTAS!! - ask for the video if need clarification please. I love Toyotas. Get the heart pumping again. 30 x Tricep dips - on the bench. 20 x Uppers and downers - see yesterdays video demonstration. 10 x Burpees - why not ?! 1 x Minute plank. TIMER OFF! My time today was: 23.02 = round 1 21.34 = round 2 GOAL: Try to do the workout twice through and beat your round 1 time. IF THATS TOO MUCH do the workout once only, time it and do it again in 3 days time. Stretch. ENJOY! #sparklebabysparkRle

25.01.2022 So, this week has been about shuffling for me. Trying to just get kms in the legs I want to share with you an amazing tool I use to help keep me motivated ~ MYZONE. Basically it tracks your heart rate / effort using simple colours. I love my myzone, you simply cannot cheat. Below is Mondays trail run / shuffle through Mt Coot - tha.... The goal is : you mostly want to see green, yellow and the occasional bits of red. (Just to show off) lol. Mission accomplished! If youre keen to give MYZONE a go, I can hook you up with one for $69.95 includes postage. (RRP normally $99.95) * ONLY 2 LEFT AT THIS DISCOUNTED PRICE ! Happy Friday yall. Dont forget to sparkle

23.01.2022 TIME: 7 years ago. EVENT: Raw Challenge. WHY: why not?! Great clients and beautiful friends build awesome memories! Thank you Team.... #sparklebabysparkRle #nowisawesome See more

23.01.2022 Took the daughter to Keiths Log today. 12kms of trail running / bushwalking. So grateful for my daughters love. Aint nothing quite like it. #sparklebabysparklemygirl

22.01.2022 Today’s workout ~ aptly called Denis STOP WATCH ON ! * Run 200 mtrs 100 x step ups.... * Run 200 mtrs 100 x squats. * Run 200 mtrs 100 x walking lunges. * Run 200 mtrs 50 x push ups + 50 x tricep dips. * Run 200 mtrs 100 x Froggies. * Run 200 mtrs 50 x full sit ups + 50 x plank leg lifts. * Run 200 mtrs 50 x walking hovers + 50 x abs, touch toes. * Run 200 mtrs 100 x mountain climbers. * Run 200 mtrs 100 x mountain climbers. * Run 200 mtrs 100 x mountain climbers. STOP WATCH OFF! My time today was 51.10 Give it a crack and please post your times. #sparklebabysparkle RIP Denis

22.01.2022 Todays workout : B L A S T! * 200 mtr Run / Shuffle * 20 x Froggies. * 10 x Burpees.... * 20 x Step ups RIGHT LEG (park bench) * 20 x Step ups LEFT LEG (park bench) * 10 x Burpees (yes again) * 50 x Skips on the spot (pretend you have a skipping rope) * 20 x Toyotas. ~ thats the end of one round! GOAL : Complete 6 x full rounds in 45 minutes OR LESS Stretch!

21.01.2022 Todays movement was bushwalking. It was big. We completed nearly 20kms but man, it was wonderful to be out in nature again. Happy Easter everyone. Dont forget to sparkle #sparklebabysparkle #goldcreekdam #brisvegas

21.01.2022 * TFTD: Make it happen

20.01.2022 * Nasty 9s were actually a little easier than I thought.. So, I ADDED a 200mtr Run / Shuffle x 9 rounds to the end of this workout just for a nice little cool down. Please give this one a go. Its not too bad. Make it happen... Ps I would LOVE photos and times please. #thoseburpeesgotmelike #sparklebabysparkletogether

20.01.2022 B O O M #sparklebabysparkle

20.01.2022 Todays workout is called 100s & 50s. TIMER ON & GOOOOO... * Run 200 mtrs 100 x step ups.... * Run 200 mtrs 100 x squats. * Run 200 mtrs 100 x walking lunges. * Run 200 mtrs 100 x Froggies. * Run 200 mtrs 100 x jumping split lunges. - * Run 200 mtrs 50 x pushups + 50 x tricep dips. * Run 200 mtrs 50 x butt squeezes + 50 abs, full sit ups. * Run 200 mtrs 50 x Toyotas. * Run 200 mtrs 50 x plank toe taps. * Run 200 mtrs TIMER OFF..! GOAL : complete workout in under 45 minutes or as a beginner, just complete the workout My time today was : 46.32 ENJOY! #sparklebabysparkRle #thatonewasadoozie

20.01.2022 I had forgotten how much I love this guy. #craigharper youre a legend. Todays workout below: TIMER ON :... 100 x Step ups ~ 50 RIGHT LEG, 50 LEFT. * RUN 200 mtrs. 90 x Squats ~ bum to bench * RUN 200 mtrs. 80 x Walking lunges ~ alternate legs. * RUN 200 mtrs. 70 x Hip bridges ~ also known as butt squeezes. Lie on your back on the ground feet underneath your hips, squeeze your butt to the sky. * RUN 200 mtrs. 60 x Froggies. * RUN 200 mtrs. 50 x Side leg raises ~ 50 RIGHT LEG AND THEN 50 ON THE LEFT. Leg lifts to hip height, lie on your side on the ground. * RUN 200 mtrs. 40 x Toyotas * RUN 200 mtrs. 30 x Push up ~ on your toes. * RUN 200 mtrs 20 x Tricep dips ~ park bench * RUN 200 mtrs. 10 x Burpees ~ why not ?! * RUN 200 mtrs 1 x MINUTE PLANK. TIMER OFF! GOAL : complete the whole workout as fast as you can using full range of motion in all exercises. S T R E T C H #sparklebabysparkle.

19.01.2022 * Just putting this here today #sparklebabysparkle.

18.01.2022 Todays workout is called : Awesome 80s. 8 Exercises x 10 reps of each exercise x 10 rounds of work. TIMER ON AND GOOOO!... * 10 x Push ups on toes. * 10 x Tricep dips. * 10 x Step ups. (10 x Right leg lead then 10 x Left leg lead) * 10 x Mountain climbers on the ground. * 10 x Abs ~ plank position. Draw left knee in towards right elbow then right knee in towards left elbow. Criss cross motion to engage and build your core strength. * 10 x Plank leg lifts. Plank position lift left leg to the sky then return and lift right leg to the sky as high as possible. * 10 x Walking hovers. Plank position again using your arms lift your body up into a push up position then return to the plank position. * 10 x Froggies. **** RUN 200 mtrs. Thats the completion of round 1. Do 10 x rounds of the above workout. My time today was 56 minutes! Be warned. Its a doozie. Lots of upper body and core. I was smashed! Myzone results below show loads of yellow. Yellow is great for calorie burn. Whats your time? ENJOY AND SPARKLE

17.01.2022 TFTD: * Always be your authentic self and Sparkle on anyway #sparklebabysparkle

16.01.2022 My goal right now during COVID ~ 19 and these tricky times is to just keep moving. Get outdoors and just put one foot in front of the other. Make the most of COVID ~ 19. Because some is better than none... Make it happen! #sparklebabysparkle #stayinyourmagic

16.01.2022 Today’s workout was another 100 -1 session. Do this workout TWICE through. Record your first time then try to beat it. TIMER ON :... 100 x Step ups ~ on park bench. 90 x Squats ~ bum to park bench. 80 x Walking lunges ~ Knee to ground. 70 x Froggies. 60 x Leg lifts ~ in a plank position. 50 x Full Ab crunches/ sit ups ~ Touch your toes. 40 x Butt squeezes ~ hip bridges. 30 x Push ups ~ on your toes. 20 x Tricep dips ~ on park bench. 10 x Walking hovers ~ in plank position. 1 minute plank ~ hold. TIMER OFF! 1minute break and go again ! Good luck. My time for the two sessions was 41.50 I would love to know yours. E N J O Y ! #sparklebabysparkRle

15.01.2022 TFTD: 5 easy steps to keep your life Healthy & Happy! #sparklebabysparkle

15.01.2022 TODAYS WORKOUT is Strength Booty TIMER ON AND GOOOO: * Step ups x 60 ~ 30 x RIGHT, 30 x LEFT. * Push ups x 10 ~ on your toes! ... * Kettle bell single arm bent over rows x 30 (15 x RIGHT arm then 15 x LEFT) * Kettle bell swings x 20 ~ full ROM * Lunges ~ step backwards, knee to floor, then lift the same knee forwards towards your chest. Challenge your balance here. 10 x on the RIGHT, then 10 x LEFT * Deadlifts x 30 ~ full ROM * RUNFORRESTRUN 450 mtrs Thats the completion of 1 Round. Do the above workout x 5 Rounds. TIMER OFF! GOAL : get it done! #sparklebabysparkle

14.01.2022 TFTD: I like the teacup with a chip in it. That’s the one with a story BOOM ! Namaste. #sparklebabysparkRle

14.01.2022 Todays workout was another 100 -1 session. Do this workout TWICE through. Record your first time then try to beat it. TIMER ON :... 100 x Step ups ~ on park bench. 90 x Squats ~ bum to park bench. 80 x Walking lunges ~ Knee to ground. 70 x Froggies. 60 x Leg lifts ~ in a plank position. 50 x Full Ab crunches/ sit ups ~ Touch your toes. 40 x Butt squeezes ~ hip bridges. 30 x Push ups ~ on your toes. 20 x Tricep dips ~ on park bench. 10 x Walking hovers ~ in plank position. 1 minute plank ~ hold. TIMER OFF! 1minute break and go again ! Good luck. My time for the two sessions was 41.50 I would love to know yours. E N J O Y ! #sparklebabysparkRle

13.01.2022 B A H A H A H A H A..! #sparklebabysparkle

13.01.2022 TFTD: ... and always Sparkle

13.01.2022 * Demo of Side Planks! For a great Core Workout. Can do anywhere, anytime. No gym required. No excuses.... Start with 10 secs each side and build Make it happen #sparklebabysparkle Ps, Old photo when Gyms were still open and accessible

12.01.2022 BOOM ..! Journey Wisely. #sparklebabysparkle

12.01.2022 * Workout was 100s & 50s * New PB today. * Knocked off 4 minutes (in one week) Happy with that! What workout have you done today ?... #sparklebabysparkle See more

12.01.2022 TFTD: We are all Works in Progress, BOOM..! #sparklebabysparkleanyway

11.01.2022 So, The Pommie made me up a Barbell. Bless! Perhaps you can tell he works in the construction industry....? Todays workout from my backyard. 5 x Rounds of the below:... * Run 400 mtrs. * 60 x step ups ~ 30 RIGHT / 30 LEFT. * 20 x push-ups ~ on your toes please. * 30 x barbell deadlifts ~ straight back. * 20 x tricep dips. * 20 x lateral raises ~ my handmade dumbbells are 3.5 kgs each. * 50 x over head presses ~ single arm x 25 each side. Thats the completion of round # 1. Complete 5 rounds. Time it. Stretch. My time (today) was 54.18 E N J O Y. #sparklebabysparkle

10.01.2022 Todays workout is called: * Nasty 9s. Be prepared, this ones a bit mentally challenging TIMER ON & GOOO!... 1 x Burpee. 2 x Froggies. 3 x Toyotas. 4 x Burpees. 5 x Froggies. 6 x Toyotas. 7 x Burpees. 8 x Froggies. 9 x Toyotas. Plank hold 30 seconds. Thats the completion of 1 set. REPEAT x 9 sets. GOAL : complete 9 Rounds! TIME IT. BEAT IT AGAIN IN 9 DAYS TIME. #sparklebabysparkle

09.01.2022 Bush walking & trail running was todays movement / exercise session. Goal: just to finish! Happy Sunday yall. Dont forget to sparkle

08.01.2022 I had a Bootcamp training buddy this morning. Our Workout was 100 - 1. Improved my time from last week! * Round #1 = 19.22 (my new PB) * Round #2 = 19.50 (I was stuffed) Whats your PB?... Make it happen. #sparklebabysparkle See more

07.01.2022 TFTD: I like the teacup with a chip in it. Thats the one with a story BOOM ! Namaste. #sparklebabysparkRle

07.01.2022 DIRTY 30 DONE! 4% of your day DONE! Make it happen.

07.01.2022 Todays workout ~ aptly called Denis STOP WATCH ON ! * Run 200 mtrs 100 x step ups.... * Run 200 mtrs 100 x squats. * Run 200 mtrs 100 x walking lunges. * Run 200 mtrs 50 x push ups + 50 x tricep dips. * Run 200 mtrs 100 x Froggies. * Run 200 mtrs 50 x full sit ups + 50 x plank leg lifts. * Run 200 mtrs 50 x walking hovers + 50 x abs, touch toes. * Run 200 mtrs 100 x mountain climbers. * Run 200 mtrs 100 x mountain climbers. * Run 200 mtrs 100 x mountain climbers. STOP WATCH OFF! My time today was 51.10 Give it a crack and please post your times. #sparklebabysparkle RIP Denis

07.01.2022 Shhhhhh... The park may be closed, but my attitude isnt! Sneaky little 50, 40, 30, 20, 10 workout from a few days ago. Shaved off 8 minutes * YOUR GOAL TODAY: do the same. Smash out a PB. Record your new time.... * ADVANCED WORKOUT if you prefer. 50, 40, 30, 40, 50. OUCH! Step ups Push ups Tricep dips Froggies Walking lunges Run / shuffle 200mtrs. REPEAT. Photos most welcome. Cmon lets do this together. Make it happen!

06.01.2022 TFTD: Make it happen #sparklebabysparkle

06.01.2022 * Just a little TFTD: #sparklebabysparkle

01.01.2022 Took the daughter to Keith’s Log today. 12kms of trail running / bushwalking. So grateful for my daughters love. Ain’t nothing quite like it. #sparklebabysparklemygirl

01.01.2022 Todays Workout is called: Terrible 20s : Its an AMRAP workout to be done in just twenty minutes. Also known as a HIIT cardio session. TIMER ON and GO!... * 200 Mtr Run. * 20 x Froggies. * 20 x Burpees. * 20 x Knee repeaters RIGHT LEG * 20 x Knee repeaters LEFT LEG * 20 x On the spot Skipping. * 20 x Toyotas. Thats the completion of round #1. GOAL : complete As Many Rounds As Possible in your 20 minutes. Please post after workout photos and results. Make it happen. #sparklebabysparkle