Workout of the Week

Bored with your usual workout? Feel like mixing things up? Not seeing any progress?

When you repeat the same exercises, week in and week out, your body adapts to the routine and you hit a results plateau. To get to the next level,  you need to constantly vary your workout so your body does not have enough time to fully adapt to the routine. Every week, our team puts together a new workout which aims to enhance performance, improve fitness, increase lean body mass, build muscle or lose weight. For optimal results, supplement your routine with the workouts our fitness instructors have put together for you.

Workout of the Week
Description Spell Your Name








  1. Push-Ups x20
  2. Squats x10
  3. Bicep Curls x20
  4. Explosive x25
  5. Crunches x30
  6. Wall Sit 1m
  7. Box Jumps x15
  8. Shoulder Press x12
  9. Burpees x15
  10. Slam Balls x20
  11. Lunges x15
  12. Skips x80
  13. Deadlifts (20kg+) x12
  14. Leg PRess (20kg+) x15
  15. Tricep Extensions x12
  16. Jump Squats x15
  17. Kettlebell Swings x12
  18. Bench Press x15
  19. Wall Balls x80
  20. Row Machine x12
  21. Plank 1m
  22. Kick Sits x12
  23. Pec Flies x15
  24. Bend Over Rows x12
  25. Mountain Climbers x50
  26. Hang Cleans x10

Complete all three rounds of each exercise before progressing to the next item on the list.

Form & Technique

If you require assistance, please approach one of our friendly team members – With proper form and technique, you'll decrease the risk of injury and start seeing the results you're after, more quickly. 

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