Progression Fitness Club in Melbourne, Victoria, Australia | Sports & fitness instruction

Progression Fitness Club

Locality: Melbourne, Victoria, Australia

Phone: +61 429 346 620

Address: 1 Olympic Blvd Melbourne, VIC, Australia

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

Likes: 3008

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

25.01.2022 ATT: SPEED SEEKERS As with all training sessions (and life) its not about the time on the clock. Its what you do in that time on the clock... Beginners 4 sets (is to fill the time well) Intermediated 6 sets (800-900m )... Advanced 8 sets (1km ) Session: RUN X 4 mins Complete rest x 60 secs Yes its a hard one Its a simple session, but the recovery time catches up with you very quick (as long as the run pace is challenging). CHALLENGE: Aim for consistency across all your efforts with minimal pace/distance variance across all #pfmade

24.01.2022 NEW THINGS Were adding Pilates to our at home training schedule, with this superstar @jenmchugh7 Wednesday and Friday this week Everyday Strength, Sweat, Boot Camp, Running or Pilates weve got you covered this lockdown with the best session plans to follow anytime, anywhere #pfmade @ Melbourne, Victoria, Australia

23.01.2022 Ask the question, stay for the response, be there to support. Many of us live with mild to severe mental illness as an ongoing health concern, these FORCED living conditions of 2020 are brutal and to be honest absolutely inhumane when you can already feel isolated, disconnected and alone. Its not just for today when there is awareness and R U OK is all over social media. As a friend, partner, colleague or stranger - everyday is a day for compassion, care and understanding by... being a deeper soul thats more than just asking the question. Stay. ****Pre 2020 restricted living**** - 60,000 suicides attempts in Australia - more than 3,000 people died by suicide (2017 stat) - suicide is the leading cause of death in 15-44 year olds - 75% of suicides are male - suicide rates among Aboriginal & Torres Straight Islander people is twice as high as non-indigenous Australians Source: black dog institute Youll know someone whos struggling, look for the signs, start the conversation

21.01.2022 TUESDAY RUN DAY Spice up your run day with some longer intervals. Two options 22 or 44 mins duration. If you go through it once its a 22 min session. Twice = 44 minutes so depending on your ability/goals choose accordingly if you are a stronger runner but dont want to run 44 mins (), do it once through with faster hard efforts... beginners or those newer to running add a 60 sec walk in after each hard effort stronger runners your two paces are moderate and hard (nothing easy) variance between paces is at your discretion - everyone has different gears and drive.. SESSION 13 mins moderate/easy pace + 4 mins HARD 23 mins moderate/easier pace + 3 mins HARD 3 3 mins moderate/easier pace + 2 mins HARD 4 3 mins moderate/easier pace + 1 min HARD Repeat from top if doing 44 minute run #pfmade

21.01.2022 LIVE CLASSES COMING AT YOU Thursday Conditioning 730am with @benny_scolyer (DB and/or KB needed) Friday 715am Mat Pilates with @jenmchugh7 Well keep you accountable and moving forward with good quality training ... #pfmade See more

20.01.2022 FREE DAILY TRAINING SESSION Well keep you moving forward with high quality training sessions This was the session plan from @jenmchugh7s insta live earlier today no equipment needed... BLOCK ONE: EMOM (on the minute every minute). Work for the full minute unless specified 1Pulse Squat 1 + Jump Squat 1 x 60 secs 2Reverse Lunge with Knee Lift (alternating) x 60 secs 3Burpees (chest time ground) x 12 (rest for remaining time in minute) 4Shoulder Taps x 60 secs 5Wall Sit x 60 secs 6High Knees x 45 secs (rest 15) Repeat x 3 rounds BLOCK TWO As many rounds as possible x 10 mins 1Jump Lunges 30 2Frog Squats 20 3Hand Release Push Ups x 10 4Plank x 60 secs BLOCK THREE - Core 30 secs per exercise 1Butterfly Sit Ups 2Bicycle Crunches 3Leg Extensions 4REST If needed or V-sit Repeat x 3 rounds DONE #pfmade

18.01.2022 PACKING OUT A GYM Is on hold for now but we got you our free 25-45 minute training session are coming at you daily. Youll be proud of the work you did in iso keep the work up #PFMADE @ The Glasshouse - Olympic Park

18.01.2022 SESSION 53: RESISTANCE Not a long session but high reps, challenging and a good burn No demonstration vids, DM if you are unsure LEGS... 1Front Loaded/Goblet (DB/KB) Squat + Alternating Reverse Lunge Left Right x 15-20 reps (depending on what weights you have) 2Weighted half squat + full squat x 15 reps 3Bodyweight Jump Squats x 10 reps (high as you can) REST x 1:30-2:00 mins REPEAT x 4 UPPER PUSH/PULL 1Close Grip Chest Press 100 ***every time you have to stop/break complete 15 x DB/KB Bent over rows ***BONUS once youve completed the 100 chest press, straight away do 1 set of as many push ups as you can UPPER PULL 1DB Reverse Flys or KB Upright Row (whatever you have access to) 100 ***every time you have to break/stop complete 15 x bodyweight back extensions or supermans ***BONUS once completed above if you have access to a bar/fence complete 1 set of max reps pull ups ARMS/CORE 1Tricep Dips 200 ***every time you need to stop/break complete 15 V-Up sit ups ***BONUS once youve completed the 200 reps above, go into a plank (middle or side - but on elbows) for 2-3 minutes where your knees arent allowed in the ground. If they do start the timer again Enjoy! #pfmade

17.01.2022 JOIN US FOR A SESH OR 2 THIS WEEKEND?! Weve got Yoga live starting at 9am today Or catch up on one of the other 48 classes weve posted over the past 48 days, including the 10 full live classes for more accountability. Oh and we cant wait for live to be the action in the photo. ... #pfmade See more

16.01.2022 BOOT CAMP Well keep advocating for you to do our sessions with your training buddy where possible. The usual incidental connections we get from gyms, pubs, restaurants, workplaces etc are not there and as the restrictions drag on please make the effort to keep connecting Park or Oval preferably with hills but not essential Bodyweight full-body blitz ... BLOCK ONE 1Run 100m Hill x 1 or 30m flat shuttles x 3 2Reverse Lunges 20 > pulse squats 15 > Crunches 10 Completing 1 and 2 above is one round, do 3 rounds BLOCK TWO 1Hill Run x 2 mins or flat shuttle run (fast) x 90 secs 2Push ups 10-1, Dips 1-10 reps 3Hill Run x 2 mins or flat shuttle run (fast) x 90 secs 4Squats 20, Static Lunges 20.20, Squat Jumps 20, Jump Lunges 20 (total) BLOCK THREE 1Burpees 3, High knees 10 x 4 sets then RUN HILL x 1 or 30m SHUTTLES x 2 2Drop Squat 5, Dips 8 x 4 sets then RUN HILL x 2 or SHUTTLES x 3 3Star Jumps 10, Mountain climbers 10 x 5 sets then RUN HILL or SHUTTLES x 4 4 Drop Squat 5, Dips 8 x 4 sets then RUN HILL x 2 or SHUTTLES x 3 5Burpees 3, High knees 10 x 4 sets then RUN HILL x 1 or 30m SHUTTLES x 2 All of the above 1-5 done as fast as possible BLOCK FOUR 1Toe Taps 10 2Crunches 10 3Tuck jumps 10 4Cycles 10 Complete 4-6 rounds as hard as possible DONE #PFMADE

16.01.2022 FITNESS WEEK 7 (free) sessions / 7 days Who knows if well leave stage 4 on time or what stage 2-3 will look like for fitness activities Either way, wouldnt it be good to get 7 straight days of training under your belt or at least make your belt a little looser. After all it is Spring #TrainingSeason and as weird as this year has been youll still want to look good for the hot months. ... STARTS THIS SUNDAY #PFMADE See more

13.01.2022 WEEKEND LIVE CLASSES Your weekend at-home live training sorted with: Saturday Yoga (Vinyasa) 9am @phoebesnowflow Sunday Sweat (bodyweight) 830am @jenmchugh7... End lockdown. Fit #pfmade

13.01.2022 CARDIO x HIIT BOOTCAMP Saturday training sesh? Head to our insta TV for the full session Join @benny_scolyer for a 30 min sweat fest... No equipment needed but can sub in Bike/Row/Ski for the run #PFMADE

12.01.2022 Your training week sorted Offering all the best classes to you, free and daily! Mon - Sweat Tues - Conditioning Live 715am... Wed - Pilates Thurs - Sweat Live 715am Friday - Running Sat - Yoga Live 9am Sun - Strength Its always training season #pfmade

12.01.2022 Tough decision (no matter what your stance is...) for Victorians today across many industries and businesses statewide Well keep promoting healthy habits and creating connection through free daily training sessions. Do the best you can with what you have. For us, we will stay ready.... For you - connect, connect, connect with anyone and everyone. The living conditions will take a toll on you, connect and talk your way through #pfmade

12.01.2022 2 MORE WEEKS Strength, Sweat, Pilates, Running, Yoga, Conditioning. All the best classes, FREE whilst us Victorians are locked UP! Its very important for us to ensure these at-home classes remain high quality and challenging which represent our not-for-everyone style. These boxes have been ticked - your feedback and uptake has been amazing So heres 2 more weeks including: Live Classes x 7... Guided Classes x 7 #pfmade

10.01.2022 BOOTCAMP LIVE 45mins of Sweat with @benny_scolyer Full session is now available on insta tv Thanks for joining in team #PFMADE

10.01.2022 PILATES LIVE If you missed our Pilates live class this morning with @jenmchugh7 you can catch the whole class via our insta tv. Well done to those started their day with Jen #pfmade

10.01.2022 AUGUST SCHEDULE Were keen to know who has done a sesh so far? Give a or in the comments if you have Loving the feedback about the sessions so far, thanks to those whove reached out #pfmade @ Melbourne, Victoria, Australia

09.01.2022 REEEAAALLLL SOON Our outdoor fitness experiences will be starting again soon () The Tan Victoria Park Brighton (new location)... Just in time for warmer weather and actually wanting to wake up with sun In the meantime, get a taste of our style through the free daily sessions. We dont to aim please everyone and keep it real for our niche #PFMADE See more

09.01.2022 RUN SESSION Heres a scalable run session according to your run ability/goals to help you achieve a faster pace with your running Chose the total distance you want to run (this explanation is using 6km as an example) Halve your goal distance, so 3km for above example... Its a GREAT session if done at a pace that challenges you. Intervals have no place in any program if your pace is the same for every run distance from 100m to 42km #facts SESSION PART 1Run 3km at a good/uncomfortable pace REST 2 mins PART 2Complete 6 x 500m efforts at good/tough pace with 60 secs between each effort Thats your session. You can do this for any distance 4km = 2km + 4 x 500m, 10km = 5km + 10 x 500m... ***for your inner competitor and for the stronger runners out there 500m/2 mins is the target across all your runs in this session*** #PFMADE

09.01.2022 BIGGEST BOOTCAMP YET Our longest session, you need a training partner so @benny_scolyer is in for the full 55 min sesh with you gym vibe, getting yelled at Heaps of cardio (RUN or BIKE), heaps of conditioning. BIG SWEAT ... Want in? Jump on to our profile and go to insta tv where youll see the full session spread across 4 videos. Once you complete a vid thats 60 secs rest time Mostly bodyweight but If you have a kettlebell (only 2 exercises) great, if not youll be fine See you in class #PFMADE

08.01.2022 WEEKEND PYRAMID RUN? The goal is - a lot faster 6km through intervals, than a moderate 6km from straight running! Work up, work back down. As youre working up pace decreases, then increases working back down Just 60 secs walk rest between everything.... Total of 6km Dont play it small, try hard. 1200m 2400m 3600m 4800m 51000m 61000m 7800m 8600m 9400m 200m Get your run pack and go hard! Oh wait, flu season #pfmade

08.01.2022 No playing it small Its always a time to want to be at your best. Your habits dont lie STRENGTH/RESISTANCE tomorrow, PILATES LIVE Saturday. Join one of our free sessions #pfmade @ The Glasshouse - Olympic Park

06.01.2022 SPEEDY INTERVAL RUN Nothing over 5 minutes, short recovery, thisll get the heart pumping and legs screaming! 21 or 23 total minutes run time + recovery 60 secs walk rest before and after the longer efforts, 30 secs between the minute efforts... SESSION 15 minute harder run > pace UP 60 secs walk 22 x 1 minute with 30 secs walk/recovery between 60 secs recovery 34 minute harder run at pace 60 secs recovery 42 x 1 minute efforts with 30 secs recovery between 60 secs recovery 53 minute harder run at pace 60 secs recovery 6 2 x 1 minute efforts with 30 secs recovery between 60 secs recovery 72 minute harder run at pace 60 secs recovery 8 2 x 1 minute efforts with 30 secs recovery between 60 secs recovery 960 secs HARD run OPTION to do this set 2 x 1 minute efforts with 30 secs recovery between Cooked if youve had crack #pfmade

05.01.2022 FULL CLASS Miss out on our Pilates live class this morning with @jenmchugh7? Catch up anytime via insta tv Get outside for the day and enjoy the sunshine today ... #pfmade See more

04.01.2022 SEPTEMBER SCHEDULE Inc. Fitness Week September 6 - 12. Have you got 7 classes in 7 days in you to finish () lockdown fit-ter? As annoying and restrictive mentally as it is, be prepared for all outcomes > from the lockdown being extended to gyms opening and everything in between. Whatever happens weve got you ... #pfmade @ Melbourne, Victoria, Australia See more

03.01.2022 INSTA LIVE Tomorrow 7am join @benny_scolyer for a 40 min sweat fest bootcamp. Joining in? DM your song request in... Its a full body class, if you have weights - KB/DB have them ready, if not thats fine as theres bodyweight options. Of course its going to be hard. Were not in recess.. no gym, no worries. Its always a time to be at your best! #pfmade

03.01.2022 PAIN CAVE RUN SESSION This is a session from our free run program back in lockdown 1.0. Its a tough (good) one Its best to know your 10km goal pace but if you dont, just have 3 paces with a variance of about 30secs 2 options. Easier = 3 minute sets, harder option is 11 minute sets...... PACE 1= 10 secs slower than 10km pace PACE 2=10km pace PACE 3= 10 secs faster than 10km pace SESSION = 13 minutes at PACE 1 /// 60 sec jog* 23 minutes at PACE 2 /// 60 sec jog* 33 minutes at PACE 3 /// WALK x 2 minutes *easier option is with 60 sec walk after each effort The above is one round. Aim to complete 2-3 rounds of this or maybe 4?! Youll earn your bagel with this session #pfmade