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Train & Treat

Phone: +61 430 160 228

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24.01.2022 Kamaldip Kahma // our boss down at Kahma 24/7 Gym is running at the next Wyndham City Election in the Chaffey Ward. He will be promoting health and well being within our community. For those in the area, please vote and check out his plea to our local city.

24.01.2022 cK - Train & Treat Personal Training Myotherapy Group Bootcamp / H.I.I.T Instructor... Kahma 24/7 Gym

23.01.2022 What Corona ? Are we ready to train or . . .

20.01.2022 Another great cupping session! BOOK IN NOW

18.01.2022 Big Bad Joe Ok so hes not that bad. A few snaps from one of his workout days with me - ways working hard and getting it done.... @jsbaglia #personaltraining #pt #kahma247 #coach #strengthandconditioning #hypertrophy #spagbowl #goprohero7 #themgains #gettingitdone #mindovermatter #goodboy #topbloke #pushpull #cmonmate

18.01.2022 Id like you to complete this workout in the next 24hrs. - Post up a selfie post workout to show youve done it (dont be shy - post in the comments) - If you struggle with some exercises you can regress them such as or try do 2 x sets minimum if fatigued.... Workout plan as follows warm up & stretch 40:20 / 4 x exercises / 2 x Cycles / 3 x Sets - 1. Pushup + Spiderman Per Side 2. Squat / Jump Squat / Lunge Per Leg 3. Full Burpee (skydiver) 4. Plank Getup + Half Burpee - allow 2-3 min rest per set 5-10min cardio finisher of choice cooldown / stretch & enjoy Smash it out crew!

18.01.2022 T.G.I.F What are you training today ?

18.01.2022 Tuesday Training Ok guys, time to fire up. Kick of this week with a bang. Warmup:... Dynamic movements BW Squats / Arm Circles / Star Jumps / Knee Pushups / Plank (Spend 2-3mins warming up stretching for this one) AMRAP Workout (as-many-rounds-as-possible) Round 1 - 3mins (as many rounds as you can do) 10 x Vari-Pushups (Vary hand position) 10 x Toyota Jumps (Jump squats, but touch floor with 1 hand, and reach up with 2) 5 x Half Burpees 5 x Full Situps Once the timer stops you must complete. 30 x Sec Plank 20 x MT Climbers 10 x Plank Getups 5 x Burpees Round 2 - 3mins (as man rounds as you can do) 7 x Squat Presses (Use 5-10kg weight at home) 5 x Plank Getups 3 x Lunges per leg (with weights, 2-4kg) 1 x Sky Diver Burpee (hands and feet of the ground) Once the timer stops you must complete. 30 x Sec Plank 20 x MT Climbers 10 x Plank Getups 5 x Burpees Round 3 - Enduro Round (Ground to Sky) 30secs of each exercise in consecutive order no rest - till list is complete Plank Pushup with plank getup Mountain Climbers Half Burpees Jump Squats High Knees That completes 3mins - rest and stretch it out. Well done (Y) As always, message here and let me know you go went.

16.01.2022 Thursday Training An easy one on paper but a toughy in person. Part 1.... ------ Rule = reps always equal 10. 1 x Half Burpee 9 x Pushups - 2 x Half Burpees 8 x Pushups - 3 x Half Burpees 7 x Pushups Etc till you hit 9 & 1 Rest 2min Part 2. ------ Squat Pressess x 10 (use a weight at home of any sort) Super set with Lunges with weight 5 x reps each leg Complete 3 x sets with no more than 30sec rest in between each one. Finisher. ------- Wall Sit x 20sec Plank 30 - 60 sec based on good you are Repeat 3 x Rounds Stretch and Finish

16.01.2022 Train & Treat Outdoor PT & Bootcamp Training Since we are still in lockdown and gyms not back for a while yet, I've put together some packages that may interest those to get back out there and train again. At this current time, we are only permitted to do 1:1 & 1:2 sessions.... But hopefully in the coming weeks, as restrictions ease, we can get back to larger outdoor group sessions. I've put information in the flyer below for sessions that are available now for PT & some info on the future group boot camp sessions. Sessions will be a mix of Circuit, HIIT, Bootcamp style training. Mix of equipment and body weight exercises. All will be within the 5km rule, so i can cross check our radiuses to see if its permissible, but there will be a few locations at parks / public places that sessions will be held at. One main spot being Mossfiel Reserve as there is so much access, undercover, and space. We just want to get people back out, training, happy and healthy, in a fun and COVID safe environment. Exact location, session times & more will come available once i get a gauge of who is free, but it will be mixed times / days during the week including: Early Morning, Mid Afternoon, Weekends. For more information, and pricing packs, just shoot me a DM And if you know anybody that may be interested, or in your household, be sure to show them too. We will get back to a normal healthy lifestyle soon. Thanks for your support guys

16.01.2022 If you havent done this workout yet Give it a shot

14.01.2022 Two of our loyal super stars EMMA & CARMEN smashing out a H.I.I.T Class with me ... These ladies always work super hard and proud of their dedication to their training. Well done ladies. Weight Circuit in this session #coach #pt #hiit #kahma #trainandtreat #dedication #training #weights #hardwork #smasheditout #goodwork See more

12.01.2022 So glad to see everyone and some new faces, back into training - Thanks for your support everyone, but we are only just getting started. - FOR MORE INFO ON OUTDOOR PT... 1:1 & 1:2 Sessions and soon to be Group PT, just flick us a message. - #pt #outdoor #bootcamp #backoutside #trainandtreat #hopperscrossing #personaltrainer #mossfielreserve #health #fitness See more

11.01.2022 Tuesday Training // HI - LO Workout Warmup (Being a bit more fresh these days - please spend some time stretching and warming up where need be)... As per the name this will vary from Upper to Lower body Part 1 Pushups / Jump Squats Both increasing by 2 reps each time, for 2min Rest for 30sec Plank for 30sec - 60sec (try max out to the minute) REPEAT for 3 x Rounds. **NOTE** - Each 2 min round start back at 2 reps each Rest & Plank remain the same REST 2-3 Minutes Part 2 Squat Press x 5 Reps (use something decently heavy at home) Burpees x 3 Reps (sky divers - all the way to the ground) Numbers dont change, do for 90sec Rest for 30sec Ab Crunches for 45sec Repeat for 2 x Rounds **NOTE** - No numbers change here, just repeat twice Rest 2-3 Min Part 3 (Final Round) Plank Getup Half Burpees Jumping Lunges (Static lunges if you have too) Ankle Tap Crunches All Reps start at 1 per exercise, going up by 1 rep. No Times, you need to get to 8 Reps on all (8 x Rounds) Once Done - Stretch and Cooldown Let me know how you go!

09.01.2022 Hey crew! As we have all heard from todays announcements we have gyms opening back from the 8TH NOVEMBER which is amazing news to have our health and fitness back with our training.... With PT if you wish to discuss what will be happening feel free to dm or if you are interested or want to enquire about it, i am more than happy to provide further details. Outdoor training will continue but may change with times based on indoor / outdoor sessions Alongside restrictions, rules and other details yet to emerge. But none the less amazing news for us all. Thanks for your support and stay tuned for more details ahead

09.01.2022 We are back to Lockdown Level 3 in Melbourne which unfortunately means Gyms are shut once again - to all my clients and all other gym & fitness lovers - i know we were open for 2 x weeks only, but we need to stay strong and get through this again. Ill be here for full support over the next 6 weeks, hopefully this time round we are more resilient and can do some stuff back at home, and locally (walk, bike ride or whatever daily exercise you do) Stay tuned for more details

07.01.2022 B O X I N G As stringent how some programming and training can be, at times, just knock it out with some boxing which entails many benefits: Build Cardio Fitness... Stress Relief Coordination Power & Sweet Spacial Awareness & Body Movement Fun (most importantly) Whether its for fitness or serious boxing, feel free to message me Ft Client @lukemaggers #photooftheday #healthy #actve #strong #progress #det #getft #eatclean #trainandtreat #coach #smarttrainer #weights #strengthandconditioning #melbournept #myotherapy ##healthandfitness #fitspiration #fitnessgoals #instainspo #instafit #shredz #gainz #boxing #combos

05.01.2022 Hot stone massage // massage gun therapy Added to our services

05.01.2022 See you all soon! June 22nd - stay tuned for more updates

04.01.2022 Hey Crew! Sorry i have been absent as of recently, but for obvious reasons - the health and fitness industries are on and have been on HOLD for a while but now with a glimmer of hope of things rewinding back to: - 1 on 1 outdoor training... then into - outdoor group training (10 pax) then lastly - back into gyms for some normality with that said, over the coming weeks as our government rolls our further details i will be putting together some easy / express workout and circuits outdoors for those who are interested in training int he lead up of back to gym work but as well as outdoor PT to hang around for a while - especially leading into the warmer months. I will be operating within the following suburbs: - Altona - PT Cool - Hoppers Crossing - Tarneit - Werribee - Truganina / Williams Landing Stay tuned for further details.

04.01.2022 we look forward to getting back to normal and routine just like everyone else. till then, - stay home - be safe... - stay pro active - home workouts / easy meals are key - challenge yourself thanks for all your support

04.01.2022 Workout of the day! RULES! - Set a timer for 30min and do as many rounds as possible with a minimum of 2. Speed is key here... If 2 x rounds arent done in 20 You owe me: 100 star jumps 50 high knees 20 plank getups Part 1. - climb up and down the mountain ----------- - 10 burpees - 20 pushups - 30 squats - 30second plank - 30 squats - 20 pushups - 10 burpees Rest 1min Abs ----------- - 10 crunches - 8 leg raises - 6 ankle taps - 4 v crunches (feet up in the air, try to touch) - 20 pistol grip crunches Rest 1min Cardio ---------- - box jumps or step ups ( 30seconds ) - half burpees ( 20seconds ) - full burpees / skydivers ( 10 seconds )