Amp’D UP

Amp'D UP

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1. Superset

  • 3 sets
  • Max 1minute rest between supersets!
  • Wall ball x 25

You squat. You push. You throw. You catch. And you repeat!

Grab a weighted ball and step up to a wall. Hold the ball straight out from your chest and walk towards the wall until the ball hits. That’s your position. Bring the ball into your chest. Place hands on each side of the ball towards the bottom. Now time to squat. Keep the shoulders back, chest high and feet shoulder width. Push the hips and hamstrings back as you lower to a full squat. Once there, drive through your heels and explode up. Once you’re up, push (thrust) the ball up the wall. Catch the ball, absorbing the shock, with hands bringing it directly back to the chest. Immediately squat down and repeat.

  • 5 x 10m sprints (sprint up, walk back. Hit the start and turn and go!)

B1.  Superset

3 sets

Max 1minute rest between supersets!

  • 15 x Box Jumps

Stand with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box

  • 5 x 10m sprints (sprint up, walk back. Hit the start and turn and go!)

C1. Superset

3 sets

Max 1minute rest between supersets!

  • 5 x Man makers

You know all those horrible exercises you hate, well we have combined them all together to make 1 hell of an exercise! Start with a dumbbell in each hand, squat down and place the dumbbells on the floor and jump out as if you were doing a burpee, but with your legs about shoulder width. Now you will be in a push up position, so go ahead and do a push up. When you return to the top of the push up row your dumbbells up toward your side one at a time, try not to rotate around too much by keeping your core nice and tight. Now jump your legs back in and squat up, remember keep that back flat and chest up. Press the dumbbells up over head....awesome work that’s one rep!!

  • 5 x 10 m sprints (sprint up, walk back. Hit the start and turn and go!)

D1. Superset

3 sets

Max 1minute rest between supersets!

  • 10 x frog jumps

Start in a standing position. From there you slowly squat until your thighs are parallel to the ground. Keep your hands out in front of you and try not to use them for balance. Then explode into the air and throw your hands up, before landing as quietly as possible

  • 5 x 10m sprints (sprint up, walk back. Hit the start and turn and go!)

E1. Superset

3 sets

Max 1minute rest between supersets!

  • 4 x 10m sled push
  • 4 x 10m sprints (sprint up, walk back. Hit the start and turn and go!)

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Kettlebell HIIT Circuit

Kettlebell HIIT Circuit

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Circuit

60 seconds on each exercise STRICT 20 seconds rest between exercises.

3-6 rounds

  • Kettlebell High pull – Place a KB in between your feet, stand with shoulder width stance and toes slightly pointed out. Keeping your chest elevated and back straight squat down and pickup KB with both hands. Power up from your squat position, driving through you heels, as you come up lift the KB to just below your chin and point the elbows to the sky.
  • Kettlebell swing – The swing is a hip dominant exercise. Although your knees bend, they’re just along for the ride. As you perform the movement remember to keep an engaged core.
  • Alternating Kettlebell clean and press- Starting in a similar stance to the high pull, except this time grab the KB with one hand. Remember to keep chest elevated and back flat.  As you power up you want to keep your elbow high and flip the KB over to the back of your wrist. As you catch the Kb on the back of your wrist semi squat and get in under the KB with your body weight. From there really power up and thrust the KB up over your head. Return back to the start by going in reverse. Swap hand and repeat.
  • One handed Kettlebell swing (right) - Everything is the same a two handed KB swing, except just using one hand. Make sure when you do this one you have plenty of space.....Just in case 😛
  • Kettlebell thrusters- 2 KB’s are required for this one. Hold the KBs against your wrists with your palms facing forward at shoulder height. No resting them though....that’s cheating! Squat down keeping your chest up, when you get to the bottom of your squat really power up through your heels and at the same time use that momentum from your squat to help thrust those KB’s in the air above your head. Don’t Stop there though, drop the KB’s back to shoulder height and in to your squat position in one smooth motion.
  • One handed Kettlebell swing (left) - Everything is the same a two handed KB swing, except just using one hand. Make sure when you do this one you have plenty of space.....Just in case 😛

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Body Weight HIIT Circuit

Body Weight HIIT Circuit

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Circuit

  • 45secs working time, 15 Secs rest between exercises
  • 3-5 Rounds
  • Burpees – Everyone’s Favourite exercise...drop down to a squat position with hands on the floor in front of you. Kick your feet back to a push up position and immediately return your feet to the squat position  jumping up and waving your arms like you just don’t care. Remember to Jump those feet right out and keep everything nice and tight!
  • Push ups – Starting in a high plank position with your hands under but slightly outside of your shoulders. Keep your core tight; (as if you were expecting a punch to the guts) lower yourself down from your toes until your chest just about touches the floor keeping a nice straight line from your shoulders through your hips to your toes. Don’t let your hips drop!! Power up from the bottom and back to the starting position. If you do feel your hips drop then your form is compromised and you should stop the exercise.
  • Jump Squats – Lower your hips back and down while bending your knees. Keep your chest upright, with your chin up and head facing forward. Get into as deep a squat as you can while maintaining the correct technique. Lower yourself in a smooth, controlled manner during the squat, and then explode as forcefully as you can into the jump, landing with soft knees straight back in to your squat, repeat!
  • Mountain Climbers- Starting as if you were going to be doing a push up on your toes, core tight (still waiting for that punch) bring your right knee up to your right elbow, quickly change so that you extend your right leg back to starting position and bring the left knee up to left elbow, nice quick changes between legs. Try keeping everything nice and straight, no bouncing and no Butts in the air, basically running in a push up position!!
  • Walking Lunges- Standing with your feet hip width apart(like you were standing on train tracks) take a step forward, Your front foot should be flat and weight over your heel and your back foot should up on your tippy toe. Bend your back knee to the ground, hip movement should be straight up and down and no forward momentum. At the bottom of the movement drive up through the heel of your front foot and back to a standing position, repeat alternating legs.
  • Crunches-Lying on your back with your knees bent and feet flat on the floor, hip-width apart, Hold your elbows out to the sides but rounded slightly in. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down