Group Fitness Workout Of The Week 3
September 18, 2009
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Set out markers in a straight line 20 metres apart to mark out 10 cones
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Make sure your behind the cone when you skip.
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Skip 100,90,80,70,60,50,40,30,20,10
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In between run to the 10th cone,9th,8th,7th,6th,5th,4th,3rd,2nd,1st
|
Amy H |
Renee M |
Robbie W |
Andy C |
|
20:49 |
17:50 |
16:38 |
18:00 |
Challenge 2
- 30 Pushups
- 30 Squats
- 30 Situps
As many rounds as possible in 10 minutes
|
John k |
Amy h |
Renee m |
Stuey b |
Robbie w |
Andy c |
|
4 |
3 |
5 |
5 |
3 |
3 |
Challenge 3
- Burpies 12,11,10,9,8,7,6,5,4,3,2,1
- Scissors 24,22,20,18,16,14,12,108,6,4,2
- 160 Metre Run
Complete each set in order as fast as possible dropping the reps after each set, as fast as possible.
|
Amy H |
Renee M |
Robbie W |
Andy C |
|
21:28 |
18:00 |
16:42 |
16:15 |
Group Fitness Maroubra Workout Of The Week 2
September 18, 2009
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6 markers in a rectangle shape 25 metres apart
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run from cone to cone completing each exercise
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once you have completed one rectangle run around the whole rectangle
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start the new set complete as fast you can with no rest in between each set.
| John c | John k | Chris f |
| 17:32 | 18:07 | 20:05 |
Challenge 2
5 rounds for time
- 30 Air Jack
- 80 Metre Run
| John c | John k | Chris f |
| 8:50 | 6:10 | 9:47 |
Challenge 3
as many rounds as possible in ten minutes
- 30 kick ups on a bench
- 15 dips
- 10 sit ups
| John c | John k | Chris f |
| 7 sets | 7 sets | 7 sets |
Free Group Training In Maroubra Beach
September 7, 2009
Gateway To Health is offering people to come down for one week trial to test our fun and exciting program. Simply come down in the first week in our group training schedule and if you enjoy the program join for the month or walk away at the end of the week.
call Liam-0410211805
Email-liam@gatewaytohealth.com.au
September Group Fitness Timetable
September 3, 2009
| 1st | Tuesday | Fitness Test |
| 2nd | Wednesday | sand |
| 3rd | Thursday | Boxing |
| 4th | Friday | Mystery workout |
| 7th | Monday | G2H X fitness |
| 8th | Tuesday | kickboxing |
| 9th | Wednesday | Body Weight Blast |
| 10th | Thursday | Boxing |
| 11th | Friday | the sand |
| 14th | Monday | Body weight blast |
| 15th | Tuesday | Fun and Fitness |
| 16th | Wednesday | Mystery Workout |
| 17th | Thursday | Kick Boxing |
| 18th | Friday | G2H X fitness |
| 21st | Monday | The Sand |
| 22nd | Tuesday | Boxing |
| 23rd | Wednesday | Body Weight Blast |
| 24th | Thursday | Mystery Workout |
| 25th | Friday | G2H X Fitness |
| 28th | monday | Body Weight Blast |
| 29th | tuesday | Kickboxing |
| 30th | Wednesday | The Sand |
We are all ready to go for our second month at Maroubra Beach . I hope everyone is excited and ready for an awesome fitness program.
Group Fitness Training Maroubra Beach
The Gateway to Health and Fitta Bodies Outdoor Group Training Camp, is high intensity group fitness training designed to challenge all levels of fitness. So it doesn’t matter if you are just starting out, just getting back to it, or are super fit and need a change.
With commitment to our training, you will see significant results in the first 4 weeks.
All of the classes focus on improving aerobic fitness, strength and weight loss.
The workouts change daily so you’ll never get bored doing the same old thing.
The workouts we provide but are not limited to are:
*Boxercise – Everyone’s favourite! Get your heart rate up and your body fat down.
*Body Weight Blast – Throw away the weights and make your body your machine. I’ll show you what your body is capable of in this strength and resistance based class designed to work you from head to toe.
*Kickboxercise – We utilize kicks from Kung Fu and kickboxing. Great for weight loss, toning the lower body and self defence.
*Fun and Fitness – We use games and team activities to give you an awesome cardio workout.
*G2H X fitness – A high intensity fitness class borrowing methodology from the CrossFit principles utilising functional bodyweight resistance, cardiovascular and plyometric training in a format which involves timed or repetition challenges to push you beyond your comfort zone. This isn’t your ordinary circuit class!
*Mystery Workout– The Mystery workout can be anything the trainer feels on the day, it can be a mixture of either any of the workouts above or a total new workout that doesn’t use the fundamentals of any other group fitness scheduled day
So don’t bore yourself plodding along on the treadmill or doing that same weights program you have been doing with little results for the last six months. Challenge yourself in a fun, energetic, social outdoor environment and achieve serious results in as little as 1 month with our early morning group training classes.
Location: All group training classes are held at Maroubra Beach. We meet in the corner of Arthur Byrne Reserve near the intersection of Fitzgerald Ave and Marine Pde.
Who is the trainer for the Maroubra classes?
our own founder of gateway to health Liam Zollo is the instructor for the Maroubra Beach classes.
What benefits will I see?Without a doubt, you will:
*Improve your overall health and fitness
*Increase you aerobic fitness
*Increase your strength
*Increase your endurance
*Increase your stamina
*Lose body fat
*Feel fitter
*Feel better about yourself
*Feel more energised
*Feel more alive and ready to take on the challenges life throws at you.
*You might even make some new friends!
*I am confident that by consistently attending my classes you can get to the fittest state of your life. I believe this because of the wide variety of disciplines we use, the amount of sessions avaliable to you and the intensity of the classes.
What happens if I can’t commit to a full month due to work or holidays?If you know you will be away for part of the month, I will work out a price according to the time you will be present for training.
Put it this way, you won’t be paying if you’re away on a planned trip!
But if you decide to get lazy and hit the snooze button far too often, then please don’t ask for a refund!!
What happens if the weather is bad?The classes are held rain, hail or shine, so be prepared to get wet if necessary.
How much does it cost?The cost is $235 per month however returning customers will pay $220. You can attend all 5 classes per week and are encouraged to attend atleast 3 per week.
When do the classes run?The classes run at 6am Monday to Friday. No classes are run on public holidays.
Cheap Advertsising In The Eastern Suburbs
September 3, 2009
Gateway to health is offering cheap advertising through our health and fitness magazine. We distribute our magazine throughout the eastern suburbs to 5000 shop fronts. these include:
- health food shops
- cafes
- restaurants
- gyms
- beauty salons
- RSL clubs
Simply email Liam at liam@gatewaytohealth.com.au or Ryan at ryan@gatewaytohealth.com.au for more information.