Workout Of The Week

Can't make it to a bootcamp? Restricted by time, kids or work? This is a workout you can do at home, or pop out on your lunchbreak at work and get it done! In 30 minutes you have completed a full body workout that is guaranteed to get your heart PUMPING!! Remember you get what you give out of any workout.... 

WARMUP - 5 Minutes of Dynamic Movements/Stretching

45 Seconds Work / 15 Seconds Rest

  • Squat - Add Weight or make a Squat Jump for a challenge!
  • Burpees - Make sure you clap at the top!High Knees
  • Push Ups - Do as many on your toes as you can!
  • Russian Twists - Add weight to challenge yourself, but make sure you master this one without first!
  • Sprint On the Spot - High Knees!!!
  • Tricep Dips - find a park bench, or a chair at home.. 
  • Forward Lunges - Plyo Lunge Jumps for a Challenge

1 Min Rest

Repeat 3 Times Through (or 4 if you have some more time!)


You are DONE! You don't need to spend hours in the gym to achieve an awesome workout..! 

If you want to join in at one of our 30 Minute Express bootcamps in Kalamunda or Lesmurdie and get PUSHED that little bit harder why not book it in.. Summer is coming and there is no better time to get started! 6:15am Tues & Thursday Mornings, or Monday, Wednesday & Friday at 9:15am! Get in touch today email me - This email address is being protected from spambots. You need JavaScript enabled to view it. for more information!

Head Motivator / Personal Trainer
Work In Progress Fitness - Because we are ALL a Work In Progress.. 

Let's Workout!


Phone 0438 582 942

Lesmurdie Hall

Ray Owen Sports Complex
Mon, Wed & Friday 9.15am

Lesmurdie Outdoor

Flora Terrace Reserve
Tue & Thur 6.15am

Gooseberry Hill

Mary's Mount PS Hall
Tue & Wed 3.45pm