Sample Workouts
Find a workout to suit 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