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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Tagged as: Bootcamps, Boxing Classes, Breakfast Point, Cabarita, Concord, Group Fitness, Personal Trainer