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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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

Mothers Group Fitness Hunters Hill – Pre Natal Exercise Huntleys Cove - Post Natal Exercise hunters Hill – Personal Trainer Huntley’s Point – Personal training and Group Fitness  Instructors avialable in suburns in around Hunters Hill –