Services
Team Training
Join a group of 10-12 people in the outdoors and focus on both cardio and weights, ensuring your strength and endurance is improved in a fun team setting.
Offered on Wednesdays at 5:55pm and Saturdays at 7am.
Team Training is a 60 minute outdoor session held every Saturday at 7am.
It helps to build teamwork and have fun outside!
Located at Downey Park on the hockey fields next to Noble Street.
Bootcamp is great for all levels of fitness as its scalable for everyone’s individual fitness levels
The session is broken into:
Group Warm up - 15 minutes
Workout Phase- 30 minutes
Finisher- 5 minutes
Cool Down and Stretching- 10 minutes
Total- 60 minutes
Group Warm Up-
We all warm up together. Starting off slowly by completing a lap of the oval to get the blood pumping.
Then into joint warm ups and then on to specific parts of the body that we will be using during the session.
Workout Phase-
The workouts are always different. Ranging from strength circuits, partner or team workouts and High Intensity Interval Training (HIIT)
Everything session is scalable for your own individual pace and fitness level, including taking injuries into consideration.
Finisher-
Done at the end of the Team Training to “FINISH” you off! It is a short high intensity workout.
Such as Sit Ups, Russian twists and Burpees
Semi Private Sessions
Focus on strength and conditioning in a group of maximum 4 people. Semi Private Training is more bang for your buck!
Semi Private Personal Training (SMPT) is a 60 minute session done with a maximum of 4 people.
Semi Private Personal Training is more bang for your buck!
You get the best of both worlds. A Personalised Program designed for your Goals and Needs at less the half the price!!
In the session you run through your Personalised Program under my supervision to correct when needed and motivate.
You also have the motivation of the group. Everyone working on their own goals at the same time! Encouraging each other to work their hardest.
The great thing about SMPT is you get a Personalised Program to suit YOUR goals while the whole time you’re supervised by me.
The session is broken into:
Movement Prep- 15 Minutes
Strength Phase- 30 Minutes
Finisher- 15 Minutes
Total- 60 minutes
Movement Prep.
Consists of foam rolling and trigger pointing to loosen tight muscles. Stretching to help length those tight muscles and activating the muscles that need to be woken up!
All of this helps you get ready for your workout.
You receive a personalised movement prep program to help you improve in your specific areas of need.
Strength Phase.
This is the main part of your Personalised Program to help achieve the goals you have set.
Focusing on functional movements paired together to save time and keep your heart rate up!
In the assessment I will identify the areas you want to work on and your strength levels.
Varying the movements to ensure you’re tested at all times!
Finisher!
Done at the end of the session to “FINISH” you off! It is a short high intensity workout.
Such as Kettlebell swings and Burpees, rounds of lunges, slam balls or plank holds
At the end of each Semi Private PT session everyone does the same Finisher.
Everyone suffers together!!
1 on 1 Personal Training
Workout 1 on 1 with the coach and have a specifically tailored program designed for you.
1 on 1 Personal Training
Want to take your fitness to the next level or need to work on improving the condition of an existing injury then 1 on 1 Personal Training is for you.
Personal Training is a 60 minute One-on-One session focusing on the goals we set. One on One is best suit to people who are committed to their health and fitness goals. Wanting to achieve them now, not tomorrow!
The whole session is focused on you and there is no hiding. Which can be a bit scary for some people but I will help push you to achieve your goals!
The session is broken into:
Warm Up and Activation- 15 minutes
Workout Phase- 25 minutes
Heart Rate Raiser- 5 minutes
Cool Down and Stretching- 15 minutes
Total- 60 minutes
Warm-up and Activation
I take you though a Dynamic Warm Up that allows me to see how your body is feeling on the day.
Then you start to activate the muscles that we will be using in the session.
This ensures you’re moving correctly and will reduce the risk of injury.
Workout Phase
The workout phase is not your regular gym “weight machine session” of sets and reps!
It all dependent on your level of fitness and goals we have set together.
This can be rehabilitation based or strength based. Using Kettlebells, resistance bands, suspension trainers and body weight. With a select few plate loaded machines.
Heart Rate Raiser
The Heart Rate Raiser is used to increase your metabolism to start the EPOC effect
The EPOC or Excess Post Oxygen Consumption is where your body burns more calories in the recovery phase post workout.
Did you know that the body can burn calories up to 48 hours post workout!!
Cool Down and Stretching
This is very important to ensure the lactic acid is removed from your body and reduce the risk of injury and speed up recovery.
I physically stretch you to monitor how your flexibility is going.
Online Training
Have all you need at your finger tips through the online training program I create for you!
Online Training
Online training is designed for people who enjoy training in their own time but still want some guidance to make sure they are on the path to achieve their goals.
The process for online training is a little bit different, as you aren’t in the same location as me.
To overcome this, we use the power of technology to be in the same room at the same time. Using Zoom and videos to achieve this.
You will perform screening movements to help me understand how you move and help program effectively for your goals.
You will then receive a personalised program to be done either at home or in the gym.
We will then touch base every 2 weeks to see how your body is adapting to the program. Making adjustments as we go.
The benefit is you can have peace of mind knowing you are on track to achieve your goals and the freedom to workout on your schedule.
Group Training Sessions
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Coaching session : Be better than the day before with Coach Jono!
Work towards improving who you were form the day before! At Coach Jono’s intro coaching session you will be assessed on movement, be given a personalised at home workout and a personalised success strategy. To start you on the right foot.
Be able to workout in the comfort of your home.
Be given a plan to achieve success!
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