Workout of The Week - 2


Hope you all enjoyed my workout of the week last week..! 

Here is another one for you - remember you get what you give! So push yourself hard and results will follow!

What will you need?

  • An oval or large area of grass  
  • Exercise Mat
  • 30 Minutes.. time to get out in the sunshine.. and take the kids along to the park!

Do some dynamic stretching & movements or jog for 5 mins at a steady pace to warm up.


100m run - 10 Burpees - Recover 1 min

100m run - 10 Push Ups - Recover 1 min

100m run - 10 Squat Jumps - Recover 1 min

100m run - 10 Squat Thrusts - Recover 1 min

100m run - 10 Lunges - Recover 1 min

100m run - 25 Sit Ups  or 1 min Plank


STRETCH & you are DONE!

Well done, another workout done and dusted!! IF you have time, feel free to repeat it for extra work!

Don't forget if you want to work hard come along to one of our Kalamunda or Lesmurdie Bootcamps or Metafit to work HARD!!! Your first class is free! So you have nothing to loose except for some calories! Get in touch at 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
Ph: 0438 582 942

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.. 

Why Exercising With A Friend is Good For You!

iStock 000049149126 XXXLargeStruggling for motivation? Trying to get yourself out of the Winter slump? Why not enlist a friend to join you!! Read on as I explain how and why as a Personal Trainer I see so much more success from those who don't train alone!

  1. ACCOUNTABILITY - Planning to meet someone? There is much less likelihood that you will turn off the alarm at 6am if you have organised to meet a friend at a bootcamp or maybe to go for a run. And after a few weeks, you will be feeling that awesome that you won't even think about cancelling - it will just become part of your routine.
  2. IT IS MORE FUN! - Fun I hear you say? How can exercise be fun?? Well when you have someone next to you feeling the pain too, you can have a joke about it, complain about it then laugh at each other and maybe even head out for a coffee afterward!
  3. AFFORDABLE - Why not hire a Personal Trainer to get you kickstarted? Not only will it be cheaper than going alone, you will get a customised program guaranteed to get that body ready to slip on your bathers this summer!
  4. FRIENDSHIP - It has been prooven that you build a bond through exercise. Spending an hour a day together walking, running or working out - alot can be discussed and all the problems of the world solved. What a great way to strengthen your friendship!
  5. YOU WILL WORK HARDER - You are less likely to skip that last set or rep if you have a friend with you encouraging you all the way! Why not set some goals together, and if you reach them reward yourself with some new workout gear or a nice lunch somewhere!

At Work In Progress Fitness - how can we help you?? Firstly - I can be your friend if you can't enlist any! As a passionate Personal Trainer - let me spend some time with you - chatting about your goals. If Personal Training isn't in your budget.. why not head along to one of our Bootcamp or Metafit Classes. We have lots of fun people to train with, who are all in the same boat. But bringing a friend is even MORE awesome so you can collapse together at the end.

Why not give me a call on 0438 582 942 or message me through the website for more information.

Until Next Week..

Cheif Motivater/Personal Trainer
Work In Progress Fitness
Servicing Lesmurdie / Kalamunda and Perth Hills



  • 1
  • 2

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