Homework Skipping and Crunch Double This is a fantastic workout to do at home. It will get the heart rate pumping and also work the stomach muscles. There is nothing better then a good burn through your mid section during a workout, run through this to with the aim of finishing in the lowest time [...]

This weeks homework will consist of 3 timed workouts with the aim of improving on each set. The exercises will stay the same and we will see how you hard you can push your body. Push Ups Jump Squats/Squats Burpees Run through the 3 exercises two times performing 15 reps on each. Remember to start [...]

We have all heard the catch phrase breakfast of champions and now more than ever research is showing how important breakfast is for our health and well being. We now know that those who skip breakfast are more likely to have a body mass index higher than those who don’t. Breakfast eaters also have a [...]

This week we are going to focus on 5 minute rounds for our homework. All I want you to do is warm up correctly, then perform this workout 3 times through with a 2 minute break at the end of each circuit. It should take around 30 minutes in total. Push Ups Prisoner Lunge (Alternate [...]

Very simple this week yet extremely effective. At your closest oval set up a 100m distance, usually it is the lap from post to post of a soccer ground or rugby field. What we are going to do is 6 x200m sprints with a 1 minute break after each sprint. So with your 100m set [...]

The Bodyweight 350 5 Pushups 5 Jump Squats 5 Sit Ups 5 Jumping Lunges Each Leg 5 Chin Ups/Inverted Row 5 Close Grip Push Ups 5 leg Raises 5 Bench Step ups Each Leg Run through this circuit 7 times as fast as you can, you are racing against the clock so any break is [...]

Very simple this week. 250 workout. All you will need is a stopwatch and the determination to give it a massive go. Before you can move on from an exercise you have to complete the 50 reps. During this workout the major killer is the rest you will need to take. To get a good [...]

300 Skips 50 Push Ups 50 Body weight squats 50 Sit ups 25 Lunges each leg 25 Bike Crunches each side 50 Tricep Dips Perform this circuit once while timing it. Rest 2 minutes then try and beat it by 10% Train Hard Jimi Mcdonald

Tabata training is excellent for fat loss however it is too often used out of the magazine style which after a while becomes boring. The workout for this week is going to be using the Tabata style of 20 seconds work: 10seconds rest for 4 minutes. You’re going to run thought the circuit 3 times [...]

FST-7 Training Fst-7 training from my experience is an extremely intense and productive program. It was created by Hany Rambod and is frequently used by elite body builders. If done correctly you will feel a nice muscle soreness for the next few days after the session. It is extremely effective for muscle building, try it [...]

Only have 5 minutes to train? Try this workout to see how the muscular endurance in your legs has what it takes! All you will need is a stop watch and some determination! The challenge is 200 Bodyweight Squats for time. You may need a break or 2 during the workout but the aim is [...]

With summer around the corner the most asked question is how can I get good abs. The answer is diet but this workout will help along the way. Dont insolate your abs more than 3 times per week to get the best results! Side Prone Hold 45sec each side Crunches 15 Jackknife 15 Lying leg [...]

German Body Composition Training is a super-setting technique done by shifting between upper and lower body muscles. For this technique you’re going to use 7-10 exercises for between 3-4 sets per exercise and sitting it the rep range of 8-15. During this session try to keep rest breaks to a minimum, you wont overload your [...]

Going on a holiday with the ambitions of training is all well and good. But often it is easier to say than do, what I’m going To give you is an training option you can do if your holiday gets jammed packed full of events and you don’t have as much time as you think. [...]

Following on from the treasure chest workout, we are now going to hit your back. One of the biggest problems people have with training the back muscles is their form or lack of it! If you have never been shown how to train your back properly ask an experienced trainer. It is easy to load [...]

Try this workout to help build a strong chest! Remember that to get stronger, if you’re not lifting heavier or doing more reps on the same weight then your last session then you’re not getting stronger. Use a training dairy, this can be the make or break between a good results and a bad one. [...]

This workout is for advanced trainers only, it would be ideal to do in between your strength sessions on the off days. I’m not a huge fan of actual cardio for fat loss so this is more of a conditioning circuit. Run through each exercise for 1 min for a 6 minute workout in total [...]

Start with a superset! Barbell Squat 8 Reps Swiss Hamstring Curl 8 reps Incline Press 8 reps Push Ups 8 reps Lat Pull Down 8 reps Seated Row 8 reps Treadmill 400m Run through this 3 times with a 2 minute break after the 400m run. Remember that if you fell off the rails with [...]

After a weekend of fun it’s time to get back on track with this x training workout! Time your workout from start to finish and record it so you can see yourself improving. Rower 500m Treadmill 500m Push Ups 50 Sit Ups 50 Squats 50 Inverted Pull Ups 25 Treadmill 500m Try this for 4 [...]

Body Language Personal Training Northern Beaches. Work off the Easter Carbs with this Workout. All you need is a stop watch, running shoes and a small area to do this workout. Run through for 15 minutes completing as many circuits as you can, try to limit your breaks. Make sure you start with a warm [...]

With commitment often making finding time for a training session difficult, here’s an easy and time efficient workout. All you will need is a skipping rope, 10m of area to run and a stop watch! 1 min skipping 1 min 10m shuttle runs 20 Push Ups 40 Bodyweight Squats 20 Crunches 1 minute Prone Hold [...]

Can’t make it to the gym? Don’t have time? Throw that excuse out partner, I’m going to give you a 10 minute workout that you cant do anywhere & any time. All you need is a 2 x 2m area, some water and a stopwatch. It’s going to last 10 minutes there is no warm [...]

Failing to plan is planning to fail At the start of every fitness program, the most important thing is to set a goal. Without a goal you cant figure out what training style to preform, how many sessions and what nutritional guidelines you will need to follow. When starting a goal setting session think of [...]