Agility Personal Training and Group Fitness

PUSH
August 2025
Wednesday 06th , 5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove.

WARM-UP
2 ROUNDS
Treadmills 60 sec
Scap Pull Ups 10 reps
Kettlebell Goblet Squats 10 reps
Kettlebell Halo 6 reps/side

A : STRENGTH INTENSITY
3 WORKING SETS
Landmine Meadow Row 6 reps/ side
Rest 30 Seconds
2-5 Banded Pull Ups
Rest 90 seconds

B : STRENGTH BALANCE
3 SETS
Dumbbell Full Raise 10 reps
rest 20 sec
Decline Push ups 5-10 reps
rest 20 sec
Dumbbell Front Rasie 10 reps
rest 90 sec and back to 1

C : CONDITIONING
3 SETS
• Barbell / Kettlebell Sumo Deadlift High Pull 10 reps
rest 15 sec
• Sit Ups 12 reps
rest 15 sec
• Wall Balls 10 reps
rest 15 sec
•12 Calories
rest 90 sec

PUSH
July 2025
Wednesday 30th , 5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove.

WARM-UP
1 MIN CARDIO OF CHOICE
THEN, 2 SETS
Front To Reverse Lune 5 reps/ side
Kettlebell Halos 5 reps/side
Dumbbell Pull Through 5 reps/ side
90/90 10 reps

A : STRENGTH INTENSITY
3 WORKING SETS
Dumbbell Overhead Walking Lunge 8 reps/ side
Directly Into
Box Jumps 6
Rest 90 seconds

B : STRENGTH BALANCE
4 WORKING SETS
Landmine Bent Over Row 10 reps
directly into
Incline Dumbbell Bench Press 10 reps
directly into
Standing Dumbbell Single Arm Chest Fly 5 reps/ side
rest 90 sec and back to 1

C : CONDITIONING
10-8-6-4-2 reps for time of ( cap 9 mins )
Dual Dumbbell Cleans
Push Ups
30 Singles Each Round

PUSH
January 2024
Wednesday 07th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP (8 MINS)
2:00 MIN CARDIO - BIKE/ROW
+
2 SETS
5 Downward Dog To Seal
10 Banded Pull Aparts
10 90/90

A. STRENGTH INTENSITY
3 Working Sets
8 Barbell Strict Press
Rest 45 Seconds
16 Kettlebell Russian Swings
Rest 90 Seconds

B. STRENGTH INTENSITY
3 Working Sets
16 Split Squats
Rest 45 Seconds
8 Bench Press
Rest 90 Seconds

C. STRENGTH BALANCE
2 Working Sets
Kettlebell Offset Carry
30 Seconds Side Plank Each Side
Rest 60 Seconds

D. CONDITIONING
EMOM for 10 minutes
5 Barbell Bicep Curls
10 Push-Ups (Can use bands)
15 Air Squats

PUSH
January 2024
Wednesday 10th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP
1:00 MIN CARDIO - Treadmills
+
2 SETS
5 Russians
10 Goblet Squats
10 Banded Good Morning
10 90/90

A: Legs
Build to working Weight
For Time
3-9-15-9-3
Deadlifts
Box Jumps

B: Shoulders and Biceps
3 WORKING SETS
6 1-1/2 Barbell Strict Press
Rest 30 Seconds
10 Dumbbell Zottmans Curls
Rest 90bSeconds

C: Triceps and Chest
3 WORKING SETS
10 Dumbbell Skull Crusher
rest 30 sec and proceed to 2
2) 12, 9, 6 Barbell Bench Press
rest 90 sec

D: Conditioning
AMRAP in 10 minutes
12 Kettlebell Swings
12 Wall Ball Shots
8 Hanging Knee Raises
8 Hand Release Push-Ups

F: Prime
1 Min Each Pose
Single Leg Forward Fold Left
Single Leg Forward Fold Right
Childs Pose

PUSH
December 2023
Wednesday 13th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

Warm up
2 Sets
60 Cardio
20 static split lunges
10 scapulas push ups
10 Scapulas pull ups

A
21, 15, 9
Dumbbell Box Step Ups
Kettlebell Swings
15 Calf Raises Each Round

B
3 Working Sets
Shoulder Complex
12 Lateral Raise
12 Shoulder Press
12 Single Arm Hammer-Front Raise
2 mins Rest

C
3 Working Sets
10 Decline Push Ups
Rest 30
10 Dumbbell Reverse Flys
Rest 60/90

D
3 Rounds for Time
2 Wall Walks
6 Dumbbell Deadlifts
12 Hanging Knees Raises
24 Reverse Single

Prime
Lizard
Puppy Dog

PUSH
December 2023
Monday 11th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

Warm Up
2 Sets
60 Cardio
10 Kettlebell Goblet squats
20 Elephants
10 Kettlebell Angle Sits
10 90/90

A.
3 WORKING SETS
6 X 1-1/2 Front Squats
Rest 90 Second’s Between Sets

B.
EMOM 6
A. 6 Dumbbell Side Raise Combo (L+R+D)
B. 12 Dumbbell Bent Over Rows

C.
3 WORKING SETS
12, 10, 8 Dumbbell Stability Ball Chest Flys
Rest 30 Seconds
4-8 Strict Chin Ups
Rest 90 Second’s Between Sets

D.
3 Rounds For Time
Dumbbell Single Arm Overhead Walking Lunges
9 Box Jumps
12 Wall Balls
15 Kettlebell Swings

E.
Pigeon
Puppy Dog

PUSH
November 2023
Wednesday 29th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP
2 SETS
200m Run
10 Dolphins
16 Single Leg Reactive Box Step Ups
10 Glute Bridge To Sit Up

A
3 Sets
10 Sn**ch Barbell RDL
R30
8 Dual Dumbbell Cyclist Squats
Rest 90 Seconds

B
3 Sets
12 Dumbbell Laterial Rasie
Rest 15 Seconds
6 Strict Press
Rest 90 Seconds

C
3 Sets
8 Dumbbell Push Up
R30
10 Dumbbell Bicep Curls
R30
12 Dumbbell Skull Crushers
Rest 90 Seconds

D
AMRAP (with a Partner) in 10 minutes
9 Hanging Knee Raises
7 Cals
3 Devils press

Prime
Half Kneeling Hip Flexor Stretch x 1 min/side
Shoulder Extension Stretch On Floor x 1 min

PUSH
November 2023
Monday 27th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP
2 SETS
1) Cardio 60 sec - Singles
2) Long Split Pulse x 20-30 sec/side
3) Middle Split Hinge x 8
4) Bottom of Squat Hold x 30 sec

A
3 Rounds
10 Paused Back Squats ( 2 seconds in the bottom)
R30
10 Goblet Good Morning
R30
9 cal Row
R 60

B
Emom 6
M1 12 Single Arm Strict Press
M2 30s Max Banded Pull Ups

C
3 Rounds for time:
7 push ups
9 Dumbbell Floor press
12 Sit Ups

D
3 mins max reps Barbell Bicep Curls
rest 1 min
3 mins max reps Banded Tricep Push Downs

E
Single Leg Forward Fold
Saddle Archer

PUSH
November 2023
Wednesday 22nd ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

Warm Up
2 Sets
40 Mountain Climbers
10 Air Squats
10 Glute Bridge to Sit Up
10 Bottom of the Squat Rotations

AMRAP4
8 K/B Single Arm Swings ( 4 per Side )
7 K/B Goblets Squats
6 Goblet Reverse Lunge

Strength: Lower
3 WORKING SETS
1) Front Squat 6,5,4
rest 15 sec
2) Back Squat 11X1; AMRAP -1
Rest 2 min

Strength : Upper
15-12-9
Dumbbell Strict Press
Bench Press
RIng Rows

Conditioning
3 Rounds
10 Calorie Row
10 Push Ups
9 Sit Ups
6 Burpees
30 second Weighted Wall Sit

Prime
Dragon Pose
Puppy Dog

PUSH
November 2023
Monday 20th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

Warm UP
2 Sets
5 Goblet Squats @3311 Tempo
10 Samson Lunges (5 per Side)
10 Banded Good Mornings @2111 Tempo
10 Scap Push-ups
20 Single Unders

AMRAP8
10 Barbell Thrusters
8 Box Jumps
6 Hanging Knee Raises

ABSOLUTE STRENGTH
3 WORKING SETS
12 Dumbbell Crush Grip Tricep Overhead Extensions
rest 30sec
2)8 Barbell Bench Press
rest 30sec
3) 4-6 Strict Pull Ups
rest 90-120sec and back 1

EMOM6
M1: 6 2 Phase Bicep Curls
M2: Dumbbell Overhand Front Raises

Three rounds for time:
16 Kettlebell Sn**ch
14 sit up
12 Cals

Prime
Happy Baby
Seal