Sample Workouts

Find a workout to suit out your needs

Upstairs Pull

To work Back and Bicep muscle groups

  • TRX Rows x 10 reps x 3 sets
  • Grappler – 1-minute x 3 sets
  • Tank pulls – use straps to row or rope to sit down and pull both ways – 1-minute x 3 sets
  • Bent over single arm kettlebell row (both arms) x 10 reps x 3 sets

Take 60-90 sec rest between each set.

Repeat for 2-3 rounds

Clean the equipment and return all weights to storage after use

Upstairs Legs

 To work Quads, Glutes, Hamstrings and Calf’

  • Walking lunges with kettlebells (start with body weight and build up) 2 warm-up sets – 3 working sets of 20 reps
  • Squats with Kettlebells – 3 working sets of 20 reps
  • Big box step-ups – 3 working sets of 20 reps
  • Tank pushes (adjust the resistance to suit) – push ways x 4 runs x 3 sets
  • TRX single leg squats into jumping double leg squats x 10 of each x 3 sets
  • Wall Sit

Take 60-90 sec rest between each set.

Repeat for 2-3 rounds

Clean the equipment and return all weights to storage after use

Upstairs Push

Chest, Triceps and Shoulder muscle groups worked

  • Press-ups
  • Dips off a box
  • Tank push (1 set = 4 runs)
  • TRX Chest Press
  • TRX triceps extensions

3 working sets of 10 reps unless otherwise specified

Take 60-90 sec rest between each set.

Repeat for 2-3 rounds

Clean the equipment and return all weights to storage after use

Upstairs Core

 To work Quads, Glutes, Hamstrings and Calf’

  • Swiss ball Plank (from knees or toes) (30-60 seconds)
  • Swiss ball rollouts (from knees or toes)
  • Swiss ball meet in the middle (pass ball between legs and hands)
  • Slams (use appropriate slam ball weight)
  • Leg raises
  • Bicycles

3 working sets of 10 reps unless otherwise specified

Take 60-90 sec rest between each set.

Repeat for 2-3 rounds

Clean the equipment and return all weights to storage after use

Upstairs Full Body Circuit

  • Tank push into pull (adjust resistance to suit)
  • Slam balls (choose appropriate weight)
  • Ball over shoulder (choose appropriate weight)
  • Tyre Flips (choose appropriate weight)
  • Tyre Walks (Choose appropriate weight)
  • Grappler
  • Ski-Erg

60 seconds of each do as a circuit and repeat 2-3 times

Rest when needed

Clean the equipment and return all weights to storage after use

Downstairs Pull day

To work Back and Bicep muscle groups

  • Assisted pull ups (adjust assistance level to suit)
  • Plate loaded pull down (use appropriate weights)
  • Lateral row (use appropriate weights)
  • Low row (use appropriate weights)
  • Cable row (use appropriate weights)
  • Cable lat pulldown (use appropriate weights)

Take 60-90 sec rest between each set.

2 warmup sets on each exercise then 3 working sets of 10 reps.

Clean the equipment and return all weights to storage after use

Downstairs Legs

  • Animal leg press / 45-degree leg press / pin loaded leg press (use appropriate weights)
  • Leverage squat (use appropriate weights)
  • Leg extension (plate loaded or pin loaded) (use appropriate weights)
  • Standing or Laying hamstring curl (use appropriate weights)
  • Reverse sliding lunge (use appropriate weights) 
  • Seated or donkey calf raise (use appropriate weights)

Take 60-90 sec rest between each set.

2 warmup sets on each exercise then 3 working sets of 10 reps.

Clean the equipment and return all weights to storage after use

Downstairs Push Day

Chest, Triceps and Shoulder muscle groups worked

  • Plate loaded Chest press (use appropriate weights)
  • Pin loaded pec dec (use appropriate weights)
  • Pin loaded shoulder press (use appropriate weights)
  • Plate loaded lateral shoulder raise (use appropriate weights)
  • Plate loaded Triceps pushdown (use appropriate weights)
  • Cable rope extensions (use appropriate weights)

Take 60-90 sec rest between each set.

2 warmup sets on each exercise then 3 working sets of 10 reps.

Clean the equipment and return all weights to storage after use

Downstairs Core

Reps/time as specified x 3 sets of each before moving on

  • Hanging leg raises or knee raises using cable machines or Roman chair x 10 reps
  • Vertical ab crunches straight and into side (oblique) movement (use appropriate weights) x 10 reps of each
  • Ab solo x 1 minute
  • Plank x 1 minute
  • Side plank x 30 sec each side

Take 60-90 sec rest between each set.

Clean the equipment and return all weights to storage after use

Downstairs Full Body

  • Plate loaded or pin loaded Leg press (use appropriate weights)
  • Plate loaded or pin loaded Leg extension (use appropriate weights)
  • Standing or Laying hamstring (use appropriate weights)
  • Plate loaded Lateral Row (use appropriate weights)
  • Plate loaded Lat pull down (use appropriate weights)
  • Plate loaded Chest press (use appropriate weights)
  • Pin loaded or plate loaded Shoulder press (use appropriate weights)
  • Vertical ab crunch (use appropriate weights)

Take 60-90 sec rest between each set.

2 warmup sets on each exercise then 3 working sets of 10 reps.

Clean the equipment and return all weights to storage after use