Synergist Health and Fitness in Kwinana, Western Australia, Australia | Fitness boot camp

Synergist Health and Fitness

Locality: Kwinana, Western Australia, Australia

Phone: +61 416 424 440

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• Gym/Physical fitness centre
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22.01.2022 Monday Full Body Workout! Hey Team! Heres another full body workout for you all to attempt for your Monday Arvo, good luck! ... EQUIPMENT: - Pair of DBs - Skipping Rope - Seat/Chair w/back support THE WORKOUT: 3 Rounds, 45s Rest after each Round: 12x DB Racked Squats (4s Down, 1s Up) 12 x DB Bent-Over Rows (Wide Rows) 25x Double Under Skips 3 Rounds, 45s Rest after each Round: 10x DB Shoulder Press 12x DB RDLs 50x Normal Skips 3 Rounds, 45s Rest after each Round: 12x/12x DB Single Arm Rows (Close Rows) 10x Alt. DB Lunges 45s Plank 3 Rounds, 45s Rest after each Round: 20x DB Floor Press (Neutral Grip) 16x Standing Alt. DB Curls 20x DB Standing Calf Raises For anyone who struggles with double under skipping, just revert to normal skipping and double your reps. Otherwise, its a perfect time to practise!

22.01.2022 **Client(s) of the Month!** Octobers clients of the month goes to sister Tessa and Nakita (oh and who could forget little Jaida? ). These ladies come in 2-3 times a week and absolutely smash out there sessions each time; theyre an absolute pleasure to train and these ladies are getting so much stronger week in, week out. Keep up the work girls . - - -... - - #fitness #grouptraining #family #australia #tbt #fbf #personaltraining #training #fitnessmotivation #familygoals #familytraining #lift #weights #fatloss #strengthtraining #f4f #nightsession #ausgym #fitlife See more

20.01.2022 Hi Team, Apologies for not posting on Friday last week, had an INSANELY busy day so hopefully today’s workout is tough enough to make up for it! ::THE WORKOUT::... Equipment Needed: 2x Kettlebells 2x Dumbbells Workout: 4 Rounds (45s Rest after each round): 15x KB Goblet Squats 20x Raised KB Hip Thrusts 30x KB Crab Steps 3 Rounds (45s Rest after each round): 12x Standing DB Shoulder Press 15x KB Push Up’s 20x DB Bent-Over Rows 8x/8x DB Snatches 4 Rounds (30s Rest after each round): 10x Spider Man Push Up’s 20x Floor Pikes 10x KB Burpees Ps. Apologies for any little smiles/giggles you may see through the video, my partner (Ashleigh Wildish) decided to LAUGH AT EVERY MOVEMENT I PERFORMED and so I couldn’t help but laugh a bit too . Good Luck Crew

19.01.2022 Free PT Sessions! Hi all, For the next few weeks, Ill be providing 5x Free PT Sessions (valued at over $120!) for those interested in improving their overall health and lifestyle. These 5x sessions are a simple way to introduce you into the fitness community and help you get on track with any fitness related goals! And if you enjoy these sessions, youre more than welcome to continue too!... Below is a recording of a session done recently with one of my clients; and she absolutely smashed it! With no obligation to stay on afterwards, and no form of fees during the trial, all you need to do is focus and smash out the sessions! - No hidden fees - No obligation to stay on board - 1 on 1 Personal Training - Small Group Training - Kid/Family friendly - Fun and energetic workouts If you feel like you could really make use of this FREE Trial or would like some more info, feel free to contact me! Lets makes those fitness goals a reality! Mobile: 0416 424 440 Facebook: Korree Johnson Business: Synergist Health and Fitness Email: [email protected] (Note that this offer is for non-members only!) (Offer also excludes pre-existing members of Transition and Shaw-Fitness)

18.01.2022 Single and Double KB Fun! Hiya Guys! Heres another workout for your Wednesday for yall to have a crack at! THE WORKOUT:... 4 Rounds (W - 30s / R - 10s) KB Goblet Squats KB Upright Rows KB Swings KB Sit Ups 60s Rest AMRAP: (3 Mins) {Uses Two KBs) 5x KB Burpee Deadlifts 20x KB Mt. Climbers 5x KB Push Ups 10x KB Double Foot Mt. Climbers 120s Rest 4 Rounds (W - 30s / R - 10s) KB Bentover Row (both KBs) KB Squat + Upright Row KB Swing w/hand change KB Hip Thrusts 60s Rest AMRAP (3 Mins) 5x KB R. Arm Clean 5x KB R. Arm High Pulls 5x KB L. Arm Clean 5x KB L. Arm High Pulls Good luck team - and as always; smash it out, stay hydrated and look after yourselves .

18.01.2022 A little something for my Vegan/Vego clients whom are looking for a little cooking inspiration whilst being stuck inside during these tough times! Definitely worth cooking this one up and giving it a try, looks AMAZING and its something Ill be cooking very soon for sure .

18.01.2022 2019 is here, and after a few weeks off with the Christmas Holidays and New Years taking place, we are finally back and into the gym to smash out all your fitness/health related goals . As a way to kick start your year, all NEW members who wish to join will be able to train for FREE for the entire month of January!!! If youre interested in trialing this FREE month period, then dont be afraid to contact us through our Facebook/Instagram page(s) or send a message through to... the Number/Email provided. - No contracts - No fees - No obligation to continue after the trial - Kid/family friendly (kids can come if you need!) Lets make 2019 one to remember! .

16.01.2022 Hey guys! For the next few weeks well be providing FREE PERSONAL TRAINING sessions! If youre interested and feel like this could be the right thing for you then send us a message via the Instagram Page, Email/Phone or even our Facebook Page (Synergist Health and Fitness) and we can book you in immediately! Dont let those fitness goals wait! - - -... - - #fit #gym #perth #fitfam #followforfollow #fatloss #personaltrainer #personaltraining #fitness #free #training #musclegain #healthandfitness #healthylifestyle #goals #gymmotivation See more

15.01.2022 Hey Everyone, Hoping you all made the most of the Easter Long Weekend with the boundaries that are currently put in place! Heres your Bodyweight workout for today; I hope you enjoy it!... THE WORKOUT: 2 Rounds: 4 Sets per Exercise @ 20s - Work / Rest - 10s. - Squat Jump w/180^ turn - Plank Crawl (hold a plank during the rest) - Incline Explosive Push Up - High Knee Sprint (on the spot) 2 Rounds: 3 Sets per Exercise @ 40s - Work / Rest - 20s. - Burpees - Pulse Squats - Decline Shoulder Taps - Sprawls (essentially the bottom half of a burpee) 1 Round: 2 Sets per Exercise @ 60s - Work / Rest - 30s. - Left Side Plank - Ride Side Plank - Cross Climbers - 5x Double Foot Mt. Climbers + 5x Jump Squats Smash it out guys! Best of luck!

14.01.2022 SUPER SESSION! Just a wee-snippet of some of the exercises involved in our tough cardio-based circuit workout done the other day with my client Deb, it was an absolute killer! Minimal rest meant for optimal time under tension and thus more calories BURNED!!! Another reminder too that for the whole month of January, we will be providing a FREE TRIAL to any new clients! Thats right, the entire month of January will be FREE PERSONAL TRAINING for you to try! If youre keen o...r have any questions, feel free to contact me via the page or other various contact options listed . **Video edited with use of application Splice**

13.01.2022 Heres a quick and easy breakfast smoothie for you guys that takes seconds to make and tastes AMAZINGGG! Definitely one of my personal go-tos when Im back from the gym in the mornings, so Id definitely recommend giving it a taste! INGREDIENTS:... 1 Cup of Full Cream Milk (Almond Milk or water for fewer calories). 1 Cup of Mixed Frozen Berries 1/2 Cup of Quick Oats (use Whole Oats for more calories) 1x Egg (optional) 1x Serving of Protein Powder (any flavour will do, I personally use a Vanilla Whey Protein Concentrate) 1x Medium Banana METHOD: Throw all the ingredients into a blender/food processor (I use my Nutri-Bullet) and blend until everythings in liquid form. Blend it longer for a smoother texture or blend it for less time if youd like it to be thicker. Pour into a glass (or drink it straight of the blender like me ) and ENJOY! CALORIES + MACROS: Total Calories - 673cal P: 55g C: 83g F: 19g Now obviously this shake is quite high in calories, why? Because as I noted previously, this is the shake I most prefer to have on a daily basis, and my overall daily calorie count is upwards of 3,500 and so this shake is just scratching the surface for me. For those of you whod love to cut these calories in half, go for the alternative ingredients I listed on the sides. Use water/almond milk instead of full cream milk, and skip out on the egg too - and just like that youll drop around 200+ calories but itll still be super yummy! Hope you enjoy it! (Also, I know the video/editing on the video is TERRIBLE , but Im currently experimenting with different apps on my phone to see what works best. If anyone has any simple, free/cheap and effective editing apps then please let me know and Ill give them a try too ).

12.01.2022 Wednesdays Workout With Ball + Band! Hiya Crew! Heres your workout for today, and as you can probably tell - it includes both a fit-ball and a booty band. Good luck! ... 8min AMRAP: (all with band) 20x Pulse Squats 20x Crab Steps 20x FAST Hip Thrusters 20x Glute Abductions (2mins Rest) 8min AMRAP: (all with fit-ball) A>K Alphabet Plank 20x Crunches 10x Ball Transfers 15x Hamstring Curls 10x Push Ups (2mins Rest) 10min AMRAP: (all bodyweight) 10x One-and-a-Half Squats 20x Alternating Plyometric Lunges 30x Cross Climbers 10x Diamond Push Ups 20x Large Flutter Kicks 30x Small Flutter Kicks For those whove forgotten what AMRAP stands for, remember that it stands for as many rounds as possible so youve got to complete as many rounds as you can within the set time as fast as you can and with perfect form! Another small reminder for your alphabet planks, youre creating the letters (from A-to-K) with your hands whilst keeping your core tight and holding the plank position. Smash this one out guys! And if you end up doing this workout, dont be afraid to record yourself on a time lapse pumping it out and upload it in the comments section for all to see! Chase those goals team!

12.01.2022 Full Body Workout! Part One: ::5 ROUNDS::... Work - 30s // Rest - 10s Mt. Climbers Push Ups 5x Pulse Squats + 1x Jump Squat Speed Squats (basically fast bodyweight squats) Plank Jacks Heel Taps (also known as penguins to some) Part Two: ::3 ROUNDS:: Work - 45s // Rest 15s High Knee Sprints Burpees Left Side Plank Right Side Plank Tuck Jumps Enjoy this one guys! Work to the best of your abilities and remember if you need any pointers feel free to ask! Chase those goals!

12.01.2022 Wednesday Workout! Hi Guys! Hope everyone’s doing well and has recovered enough from Monday’s rough leg day to smash out another good session now!... It’s all bodyweight, so no excuses! ::THE WORKOUT:: 3 Rounds: 15x Prisoner Squats (slow tempo) 10x/10x Bulgarian Split Squats 45s Plank 15s REST 3 Rounds: 12x/12x Single Leg Hip Thrusts 20x Push Ups (hands loaded under shoulders) 12x Tricep Dips 30s Fast Feet 30s REST 3 Rounds: 30x Shoulder Taps 20x Double Knee tucks 10x/10x Static Lunge w/kickback 45s Plank 15s REST Enjoy it team! Best of luck

10.01.2022 Leg Workout!!! Hey Everyone, Uploading this a weeeeee-bit later than I would usually like to, but got super side tracked today being out and about seeming some restrictions were lifted in regards to the Covid-19 Pandemic (woohoo!).... Fingers crossed the good news keeps coming in, meaning that we can all hopefully get back into the gym sooner or later for some more PTs! For the time being though, do your best to stay fit and healthy (A.K.A do the video workouts ), practise social distancing AT ALL TIMES and never forget to wash those hands either. But enough of all that, heres your workout! ::THE WORKOUT:: Equipment: 1x Kettlebells 2x Dumbbells Workout: 1 Round: 60s Wall Sit 5x Jump Squats 10s Rest 45s Wall Sit 10x Jump Squats 10s Rest 30s Wall Sit 15x Jump Squats 10s Rest 15s Wall Sit 20x Jump Squats 90s REST 3 Rounds: 10x KB Goblet One-and-a-Half Squats 10x KB Goblet Squats (focus on FULL Depth) 20x Alternating Plyometric Lunges 45s Rest 3 Rounds: 10x DB Good Mornings 10x/10x KB Staggered Goblet Split Squats 15x DB Romanian Deadlifts 45s Rest 1 Round: (ALL WITH BAND) 30s Wall Sit 30x Pulsating Squats 10s Rest 25s Wall Sit 25x Pulsating Squats 10s Rest 20s Wall Sit 20x Pulsating Squats 10s Rest 15s Wall Sit 15x Pulsating Squats 10s Rest 30x Jump Squats Have fun and burn em up team!

10.01.2022 Hi Team, Apologies for not posting on Friday last week, had an INSANELY busy day so hopefully todays workout is tough enough to make up for it! ::THE WORKOUT::... Equipment Needed: 2x Kettlebells 2x Dumbbells Workout: 4 Rounds (45s Rest after each round): 15x KB Goblet Squats 20x Raised KB Hip Thrusts 30x KB Crab Steps 3 Rounds (45s Rest after each round): 12x Standing DB Shoulder Press 15x KB Push Ups 20x DB Bent-Over Rows 8x/8x DB Snatches 4 Rounds (30s Rest after each round): 10x Spider Man Push Ups 20x Floor Pikes 10x KB Burpees Ps. Apologies for any little smiles/giggles you may see through the video, my partner (Ashleigh Wildish) decided to LAUGH AT EVERY MOVEMENT I PERFORMED and so I couldnt help but laugh a bit too . Good Luck Crew

09.01.2022 HAPPY HUMP DAY!!! Hoping youre all having a good week so far everyone! Heres a small clip of the BOOTY session we did earlier today with two of my current trialing clients; Kahli and Kaitlin. The girls absolutely smashed it rep for rep! . On the topic of trials, we are coming to the end of our January FREE TRIAL, however dont let that deter you from coming down for a session because we will be offering a TWO WEEK FREE TRIAL starting next month! If youre really intere...sted in giving some PT sessions a go without having the need to sign countless amounts of forms and zero payment, then message me! **Video edited with the use of application Splice**

08.01.2022 Loves A Home Workout! Part One: ::4 ROUNDS::... Work - 30s // Rest - 0s Wall Sit (ft. Milko ) Alternating Reverse Lunge Double Foot Mt. Climbers Shoulder Taps Speed Burpees REST (30s) Part Two: ::4 ROUNDS:: Work - 20s // Rest 10s Tricep Dips Push Ups Squat Lunges Jump Squats Sit Ups Tabletop Crunches Part Three: ::AMRAP:: (6mins) 10x Squats 10x Push Ups (Hand Release) 10x Crunches 10x Burpees For those who arent sure what AMRAP stands for, it means as many rounds as possible. Which means youre working through as many rounds as you can and as fast as you can for the set time period (which in todays workout is 6 minutes). Good luck again guys, stay healthy and look after one another!

07.01.2022 APPLE PIECES AND PEANUT BUTTER DIP! Simple and Easy Snack! So if everyone doesnt already know, Im a weeeee-bit of a sweet tooth sometimes, and it can often be quite hard to find yummy foods + combos that stay in our category of healthy. Well, heres one of my FAVOURITE snacks for when Im craving something sweet .... Whats awesome about this combo is its LITERALLY two foods together - chopped apple and peanut butter! (Who wouldve thought eh? ). INGREDIENTS: 1x Small/Medium Apple (I prefer pink lady apples) 1 tbsp Peanut Butter METHOD: Pretty self explanatory guys! Simply chop up your apple however youd like and dip away! CALORIES: Total - 185cal C - 29g F - 8g P - 3g Keep in mind guys this is a snack, not a meal!

07.01.2022 OUTDOOR FUN!!! On top of the vast amount of options available in regards to Personal Training, one of the biggest stand outs is our outdoor sessions! Training in the gym is always awesome; but sometimes, when the weathers just right - an outdoor session can be one of the best calorie burners you ever try! From beach sessions, to oval sessions, to park runs; there are heaps of alternatives to keep sessions interesting and to change the way you keep fit! ... For existing members, if youd like to start including these kinds of sessions in your weekly routine then feel free to ask and we can try organise one in! And if youre not a current member but would love to give it all go, then dont be afraid to flick us a message through the page or via any of the other contact details provided!. **Video edited through the use of application Splice*

07.01.2022 Wednesday Workout! Hi Guys! Hope everyones doing well and has recovered enough from Mondays rough leg day to smash out another good session now!... Its all bodyweight, so no excuses! ::THE WORKOUT:: 3 Rounds: 15x Prisoner Squats (slow tempo) 10x/10x Bulgarian Split Squats 45s Plank 15s REST 3 Rounds: 12x/12x Single Leg Hip Thrusts 20x Push Ups (hands loaded under shoulders) 12x Tricep Dips 30s Fast Feet 30s REST 3 Rounds: 30x Shoulder Taps 20x Double Knee tucks 10x/10x Static Lunge w/kickback 45s Plank 15s REST Enjoy it team! Best of luck

07.01.2022 **NEW BUSINESS CARDS ARE IN!!!** Our new business cards are in and theyre looking awesome! A big thank you to the wonderful @emilywatkinson_ for designing the cards they look great! If anybody is interested in doing some free personal training sessions on trial then contact us through any of our social media pages and well book you in ASAP! Dont let those fitness goals wait! -... - - - - #businesscards #vistaprint #gym #newgym #gymlife #personaltraining #fbf #tbt #health #healthylifestyle #workouts #pt See more

06.01.2022 Hey Everyone! So, I totally didn’t realise what day of the week it was yesterday, thought it was Thursday and so I never posted a workout BUT IT WAS WEDNESDAY I WAS TOTALLY WRONG! , (isolations got me messed up!). But never late then never, am I right? .... Hopefully the below workout burns like crazy for you guys, and make sure you add that 500m Run because it adds to the fatigue! ::THE WORKOUT:: Equipment Needed: 1x KB Workout: 3 Rounds: (45s Rest after each round) 10x/10x KB Overhead Reverse Lunges 6x/6x KB Racked Squat 12x KB Upright Rows 500m Run 3 Rounds: (45s rest after each round) 8x/8x KB Single Leg Deadlift 15x KB Swings 10x KB Squat and Overhead Press 500m Run 3 Rounds: (45s rest after each round) 10x/10x KB Single Arm Braced Row 10x KB Goblet Kneel-Up’s 15x KB Weighted Leg Raises 500m Run Best of luck!

06.01.2022 Massive shoutout to my client Deb who recently completed a Half-Marathon (21km) Run around Rottnest Island. Super proud of what youve achieved with the goal of completing a full Marathon (42km) in the near future; a prime example of putting in the hard yards and getting the goods on return . (On a side note, Ive been super-inactive lately, so apologies for the lack of posts guys; getting my act back together now!!!).

06.01.2022 Bodyweight 5-Rounder Workout! Hey Team! Heres another workout for your Friday arvo; I hope you guys enjoy it! ... The only newish exercise Ive added today that I dont normally include are inchworms. For those that arent sure what these are, please pay close attention to the video when they pop up. Nonetheless, this movement is an AMAZING core, shoulder and mobility strengthener that I definitely recommend knuckling down as soon as you can do you can include them in your own workouts . To explain the exercise is words, youre essentially coming into a bear craw position to begin. From here, stabilise your feet and then begin trying to reach out as far away from your base (AKA. Your feet) as possible. Once youve reached out as far as you can, youre going to want to do the opposite and bring yourself back into that bear crawl position before finally coming upright onto your feet. But enough of me blabbing on, heres that workout yall! ::THE WORKOUT:: 5 Rounds: 5x Squats 5x Push Up Claps 5x V-Sit Ups (2mins Rest) 5 Rounds: 5x Burpees 5x L. Foot Forward Lunge 5x R. Foot Forward Lunge (2mins Rest) 5 Rounds: 5x Squat Jumps 5x Inch Worms 5x Speed Burpees (2mins Rest) 5x Rounds: 5x Hand Release Push UPS 5x Decline Push Ups 5x Knee Tucks Best of luck guys, smash it out!

04.01.2022 Hey Guys! Korree here, As everyones probably seen in the last 48-hrs, unfortunately, all gyms have been forced to close and thus I too am now unable to provide my usual services. Its a sad time for sure, but fingers crossed it passes sooner rather than later and that we all make it through in one piece.... As a result of me no longer being able to provide PT Sessions in the studio and Outdoor Sessions too, Ive decided to focus on building up my social media platform(s) for the time being until everything passes. What this means for the Facebook Page is this; for the five weekdays (Mon - Fri) Ill be uploading a daily video/photo(s) with regards to home workouts (mostly bodyweight without equipment) and simple + easy food ideas too. Its totally up to you guys if you want to pay attention to any of it at all, but its obviously free and there for you to view whenever! To my clients whom Im obviously not training right now, I hope you guys try AT LEAST ONE of the works outs every week to keep as fit and healthy as possible . But nevertheless guys, if anyones got any questions feel free to fire away! Look after one another, stay healthy and keep a positive mindset. Itll all pass eventually. Take care yall .

04.01.2022 Body Measurements and Tests Inbound!!! Over the next two/three weeks, all Synergist Health and Fitness clients will need to have their girth measurements and skin measurements done with me! These are all well overdue, so these definitely need to be done as soon as possible to keep hammering out goals and ensuring that youre staying on track! Ill be in contact with all current clients over the next week or so to book in days with you all so we can get it done. ... And if you arent already a client with Synergist Health and Fitness, and you would like to be, then please feel free to contact me about our Two Week Free Trial which includes full access to Personal Training/Small Group Training along with Bootcamp Classes too! Remember yall, those summer bodies are made in winter!!!

03.01.2022 WORK HARD, PLAY HARD!!! Massive shoutout to my client Carmel for her amazing effort in this workout last week; you did an awesome job to push through it as you do week in, week out! . Definitely proud of your achievements and efforts so far! . **Created with the use of application Splice**.

03.01.2022 Hey Everyone! So, I totally didnt realise what day of the week it was yesterday, thought it was Thursday and so I never posted a workout BUT IT WAS WEDNESDAY I WAS TOTALLY WRONG! , (isolations got me messed up!). But never late then never, am I right? .... Hopefully the below workout burns like crazy for you guys, and make sure you add that 500m Run because it adds to the fatigue! ::THE WORKOUT:: Equipment Needed: 1x KB Workout: 3 Rounds: (45s Rest after each round) 10x/10x KB Overhead Reverse Lunges 6x/6x KB Racked Squat 12x KB Upright Rows 500m Run 3 Rounds: (45s rest after each round) 8x/8x KB Single Leg Deadlift 15x KB Swings 10x KB Squat and Overhead Press 500m Run 3 Rounds: (45s rest after each round) 10x/10x KB Single Arm Braced Row 10x KB Goblet Kneel-Ups 15x KB Weighted Leg Raises 500m Run Best of luck!

02.01.2022 Hey guys! Heres your workout for your Monday! Massive shoutout to the bro Wicus Boshoff for training alongside me and creating this workout with me too, massive props to the man . This video is a lot longer than previous ones, reason being weve described the exercises as well as demonstrated each and every one in order as well to help you all out! (For those just wanting to watch us do the workout in time lapse, skip to 4:15).... Ive also posted a close-up photo of our workout board in the comments to make it easier to view as well just in case! Now, another thing is not everyone will have dumbbells, and if this is the case for you, try and be creative and attempt to use something else! Nevertheless, I hope you guys enjoy this one and get all sweaty! Burn those calories guys and as always, take care!

01.01.2022 TRAINING WITH SOMEONE!!! Along with with One-on-One Personal Training Sessions, here at Synergist Health and Fitness there is also the option of Small Group Personal attaining too! The beauty of this means if youre lacking the confidence to train alone, or you find more motivation by training alongside somebody then you have that opportunity to do so! Another amazing factor is that you can then split the price of sessions between you, making it cheaper for yourself whil...st still getting an amazing experience and outstanding results! . If you feel like One-on-One PT or Small Group PT is for you, then please send us through a message and we can organise times for you to come through and get a trial started! So what are you waiting for?, lets burn those calories! . **Video edited with use of application Splice**