Boot Camp in Five Dock –Inner West  Sydney NSW

OZ Bootcamp continues to facilitate a great early morning, outdoor group exercise training and fitness program conducted in Campbell Park, Chiswick near Five Dock. This program has been designed to allow you to lose weight, tone up, get fit and at the same time being lots of fun.

• You will be motivated
• Group training that you will love
• Increase your energy levels
• Lose weight while having fun
• Valuable nutrition information and encouragement to keep you getting fit and reaching your goals
• Join now ! Call now on 0401245456
• Have fun and make friends while you exercise

Lifestyle Benefits

You know you will get great benefits and be well on your way to a healthy lifestyle when you join OZ Bootcamp.

When, where and how much?

Course Duration: 1 hour, 3 days, 12 weeks

WHEN: 6am Monday Wednesday and Saturday mornings at 8am

WHERE: Campbell Park- Chiswick – near the Five Dock area

COST: $375 per 3 months – We do not charge any hidden costs such as registration – . Call Nathan and ask about our special  deal!! 0401245456

Included in your fees is a free is our fool proof nutrition system.

To know more about our Five Dock bootcamp visit the OZ Bootcamp website, call Nathan on 0401245456 or use the form below.

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Pyrmont Bootcamp – Pyrmont Outdoor Fitness Group Training and Exercise – Call 0401245456 to reserve your place

OZ Bootcamp Pyrmont – Outdoor Fitness and Group Exercise classes.

	OZ Bootcamp offers outdoor fitness training in Pyrmont Sydney NSW.

Should you join OZ  boot camp fitness training group ?

OZ Bootcamp fitness training sessions are an outdoor workout that have been developed with your fitness goals in mind! We focused on challenging the participant physically and mentally and getting the results in a balanced way by ensuring you are adhering to a nutrition plan.

OZ Fitness Boot Camp sessions are designed to give you an awesome workout and deliver results such as :

• Fat loss
• Strength development
• build lean muscle
• improved cardio
• increased anaerobic capacity

Where is the OZ  bootcamp Pyrmont?

OZ bootcamp is held at Pyrmont Point Park, Pyrmont. We run at various other locations in the inner west of Sydney as well.

OZ Bootcamp runs every Tuesday and Thursday morning for starting at 6am and finishing at 7am

How much does is OZ Bootcamp?

OZ Fitness Bootcamp is $150 per month.

When you train with Oz fitness Bootcamp you get trained by  leading Sydney personal trainer and bootcamp instructor Nathan Maurice and receive a OZ Bootcamp T-shirt and Bootcamp Nutrition Plan and Tool

Great Gift Idea!

Why not send someone to BootCamp as a gift.  We can provide you with a personalised gift certificate that people can use for the bootcamp or some individual training!

To find out more about the OZ Fitness Boot Camp phone Nate on 0401245456 or email info@ozbootcamp.com or use he contact form below

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Personal Training in Breakfast Point and Cabarita by the OZ Bootcamp Team

Call 0401245456 for a FREE consultation

The oz bootcamp team offer Personal Training programs , group fitness, early morning boxing and bootcamps throughout the inner west from Pyrmont to Concord.

Call 0401245456 to talk to Nathan about arranging a complimentary fitness and goal setting consultation.

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Here is sample program Justin  ran on Friday the 20th of March -

6.00am - Brief team. Warm up specific to session

6.08am - CARDIO INTO STRENGTH SUPER SETS

* On spot runners into 30secs 2times

Wall Pushups or incline step up 30secs

*Star Jumps on spot or rotate into 30secs 2times

Step Ups 30secs

*Punches forward on spot into 30secs 2times

Dips 30secs

6.15am – STANDARD OR ADVANCED COMPOUND STRENGTH

5 EXERCISES (FLIP A COIN HEADS OR TAILS)

1: Squats or negative pushups

2: Push ups or negative pushups (1 minute per exercise)

3: Walking or squat jumps

4: Bridge Hold or side Bridge

5: On spot 1 leg lunges or criss cross balistic movement

(1 minute active recovery between exercises, cones lined up. Vary slow to medium pace)

FARTLEK TRAINING SPRINTS

6.25am - 3 Cones lined up 20 by 25 by 45 metres. Triangle Split. *

(3 Sets)

Set 1: 1.5mins Easy effort

Set 2: 1.5mins Medium effort (1 min rest to 2min)

Set 3: 2min Hard effort * *

(Set up should be in slight hill angle to vary the starting points and intensity)

INTERVAL SPRINTS

6.35am - 4cones either side 10metre distance apart. * * * *

* * * *

Jog first cones sprint back, jog second cones sprint back, jog to end sprint back. (Each set *2)

Set 1: ¼ pace out Set 2: ½ pace out Set 3: FULL pace out touching grass.

6.50am - Warm Down Specific to session and Stretch up. PNF and partner stretching via

demonstration.

This is only a sample workout and should not be attempted without first consulting your doctor.

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Exercise and Fitness in Sydney on a Sunday

I enjoy training on Sundays. well actually I find it suites my lifestyle to get a couple of training sessions in on the weekends.

On Saturday I go to the local gym and on Sunday I use my complex gym, which is quite old school but does the job.

We have a few free weights a couple of treadmills and steppers/bikes as well as a cable machine that has press, Over Head Press, Lat Pull Down, Cable Row, Leg Extension and pecdec.

With a bit of creativity you can actually do a few more exercise than that.

With the busy lifestyle that I have running a time poor existence I find I have to get a few workouts in on the weekend to keep my fitness up.

As a personal Trainer in Sydney a lot of the time my job requires me to help people implement lifestyle change. It seems that a lot of people need to update their view on lifestyle and priorities as we move into ever busier times.

If you would like a consultation with Nathan call 0401245456 or use the form

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Personal Trainer Hunters Hill

OZ Bootcamp – Activemums – Lower North Shore Fitness

Are you wanting to shed some extra weight?

What about gaining some definition in your arms? We can help you tone up and get fit with our professional fitness training services available throughout Sydney.

Whether you want to lose 1 kg or 10 we have a diet and exercise program for you to push you to reach your goals. To speak to our training coordinator and arrange a FREE assessment call Nathan on 0401245456 or use the form below.

Available for your fitness requirements.

We have a full range of fitness services available including mobile personal training, mums fitness groups, bootcamps and athletic goal setting and training programs.

Call Now on 0401245456 to arrange an introductory session

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Check out one of our sample bootcamp workouts below ->

Bootcamp 0 min

Warm Up

Format: Form a circle and:

• Jog SWITCH High Knees SWITCH Butt Kicks SWITCH Side out SWITCH Side In SWITCH Skipping

10 min

• Agility drill

• 2 burpees

GAME:

16 min

GAME: Red Light Green Light – lower Body strength

Walking lunges – hop and touch both sides – alternate hop

25 min

Shuttle strength combo Split

- Shuttle run combo -

1. jog + squats

2. Skip + Push ups

3. Walking lunge – crunches

4. High Knee – mountain climbers

5. Bunny Hop/ burpees

GAME:

40 min

Boxing Drills

Bouncing – duck J-C-LH-RK

Edging– 2 burpees – J-RC-J-elbow

Bouncing – 2 ducks - push LRLR

Edging – Front Kick J-C-J

50 min – Abs

55 cooldown

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Personal trainer Lane Cove

Are you looking to get fit?  Want to lose weight?  Tone up or gain some definition and say goodbye to your tummy?

We can help!

We are able to provide fun and inspiring personal training session that will keep you motivate and deliver results!

We can also facilitate  group fitness sessions, early morning bootcamps and mothers group fitness sessions.

To learn more call Nathan on 0401245456 and book in your FREE comprehensive fitness assessment

or use the contact form below to leave your details and we will call you back today!

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Here is run down of our Personal training Bootcamp fitness session held in the Lower North Shore suburb of Lane Cove

0 min

Warm Up

Format: Form a circle and:

• Jog SWITCH High Knees SWITCH Butt Kicks SWITCH Side out SWITCH Side In SWITCH Power Skipping

3 min

Joint Mobility: From the ground up

• Ankle circles
• Knee Circles
• Hip Swings with partners, each leg

• Cat and Camel
• Shoulder Circles
• Neck

6 min

Stretch

• Calves
• Quads
• Hamstring

• Hip flexor
• Shoulder
• Chest
• Back

Activity 1:

10 min

Game – Bull Rush

15 min Activity 2

Split Group

Group A Lower Body workout with Khali

Lunges – offer variations; jumping / split/ ¼ lunge

Invisible jump rope – footwork variations ?

Squats – variations; jump / holds / ¼ / bunny hops

Single Leg Hop – forward with ground touch

Group B Upper Body Workout with Nathan

Bench Dips

Pushups

Iso partner Holds

Partner Towel Rows

22 min

Swap groups

Activity 3: Team activities – Form pairs – swap activities every minute

30 min

Plank – power skip around hats

Crunches – high knee jog around hats

Scissor Legs – Bear crawl to landmark

Partner Reverse Crunches –

Activity 4: Form a circle and pick ab exercises

40 min

Superman – with knee to elbow reps

Plank – bringing opposite knee to elbow

Plank with alternate Rotations

Dynamic Side Plank Reps

Inch worm – hand to foot reps

Full Situps

Straddle Crunches

Single Side bicycle crunches

Russian Twists

Activity 5:

50 min

Burpee Ladders – Count Down 10

55 min

Cool Down – Stretches

Lose Weight, Tone Up, Get Fit – Free Comprehensive assessment.

To contact us about Personal training in Lane Cove or Group Fitness in Lane Cove call 0401245456

or use the form below

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Lane Cove Personal-Trainer- Comprehensive  Personal Training  options in Lane Cove Sydney New South Wales Australia. We have suitable Personal Trainers close to your home,  work or Lane Cove  local parks! We are Australia’s leading Personal Fitness Training  providing high level fitness training from high level fintess professionals  . Lane Cove leading personal fitness coaches.

Mothers Group Fitness Sydney

The Activemums team facilitates various programs to

keep mothers exercising both pre and post natal.

Post natal exercise – issues to consider

“Exercise for new mothers offers a wide range of health and well being benefits. Some of these benefits include a much quicker return to your pre-pregnancy weight, and a much better capacity to cope with the rigorous  demands of a new baby.”
	The  “Fit Yummy Mummy workout” program

Your doctor must always be consulted before starting any postnatal exercise program and a medical clearance should always be given.

To contact activemums.com.au call Nathan 0401245456

Activemums have taken into consideration all the factors that new mothers face when designing our different fitness programs.

Activemums mothers group fitness programs currently run in the Inner West and Lower North Shore areas of Sydney.

How soon to exercise after giving birth  depends on individual factors. As an example, you may be told to wait until your six-week post-natal check-up before starting any exercise program.

Individuals who participated in exercising regularly throughout their pregnancy, and leading up to childbirth may be able to return to exercise sooner than that – perhaps within the first week or two. Although ultimately you should always seek your doctors advice.

To contact Activemums click here

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