Grant Bomber Barker

Looking for a workout that requires zero equipment, zero excuses, and leaves you in a puddle of sweat? Welcome to your next challenge.

​This is a pure EMOM (Every Minute On the Minute) routine. It looks simple on paper, but it is an absolute engine-builder.

​🏋️‍♂️ The Workout

​Set a timer for 10 or 15 minutes. At the start of every minute, perform:

​10 Burpees

​⏱️ How It Works

​If it takes you 35 seconds to crush your 10 burpees, you get 25 seconds to rest before the next minute hits.

​If it takes you 50 seconds, you only get 10 seconds of rest.

​The slower you move, the less you rest. The faster you move, the faster you burn out. Choose your strategy wisely.

​🔥 Why This Hurts (And Works)

​Total Volume: > * 10 Minutes = 100 Burpees

​15 Minutes = 150 Burpees

​By minute 7, that resting window is going to feel like it's shrinking. This is a mental game just as much as a physical one. Focus on keeping your form tight even when your lungs are screaming.

​Drop a comment below if you're taking this on today. Are you hitting the 10-minute mark or pushing for 15? 👇

​ NoEquipmentWorkout

ARE YOU OVER 40 AND READY TO DROP 10KG? 💪🔥

​No gimmicks, no crowded commercial gyms, and zero BS. Just real results.

​If you want to lose the weight, build functional strength, and completely transform your mindset, it’s time to join The Bomb Squad.

​We train out of a premium, private gym in a small group environment. You get elite coaching, a crew that holds you accountable, and a straightforward blueprint to hit your goals.

​Age is just a number. Let’s get to work.

​👇 Secure your spot in the Squad today:

👉 grantbomberbarker.com.au

​ FitOver40 ChampionMindset NoExcuses

Looking for a quick burn to crush today? 🔥 No equipment, no excuses—just you vs. the clock!
​Give this Bodyweight Blitz a try and see what you're made of:
​🏋️‍♂️ The Workout:
​10 Push-ups
​6 Burpees
​10 Bodyweight Squats
​6 Burpees
​⏱ How many rounds can you do? Set a timer for 10 minutes (or 15 if you’re feeling brave), pace yourself, and drop your score in the comments below! 👇 Let's see who takes the crown today! 💪👇
​

Excuses are useless. Results are priceless.

I developed The Top 7 Principles for Training with a Champion Mindset, as these are the beliefs that I used to get myself in peak physical and mental condition and allowed me to take on the world in my chosen sport.

Want my FREE Ebook?
Visit my website, fill in the form and it will be emailed to you.
grantbomberbarker.com.au/ebook

At 40+, you aren't slowing down—you’re just getting started. But you can’t train like a 20-year-old anymore. Complexity is just noise. What you need is a proven, no-nonsense system built for longevity, durability, and raw performance.
For over four decades, I’ve been in the trenches helping people cut through the BS to build real, functional strength. My specialty? Taking your physical and mental game to the absolute limit, whether you're reclaiming your prime or staying at the top of your sport.
Here is who I build champions out of:
* **The Over 40s & Masters Athletes:** Stop training to look good for a minute; start training to be powerful for a lifetime. We focus on high-intensity simplicity that protects your joints while builds a bulletproof engine.
* **Combat Sports Athletes:** Fighters need more than just conditioning—they need explosive power, structural resilience, and the mental toughness to survive deep in the trenches.
* **Football Teams:** Total squad domination requires speed, tactical endurance, and injury prevention. I build teams that outlast the opposition when the game is on the line.
It all comes down to a **Champion Mindset**—unwavering discipline, zero excuses, and the willingness to do the work.
Ready to level up? Let’s get to work.
👉 Get the blueprint at **grantbomberbarker.com.au**

# # **Old School Results. No Fluff. No Excuses.**
You don’t need a complicated, trendy routine. You need a proven blueprint, unwavering discipline, and the willingness to outwork the competition. Whether you are stepping into the ring, taking the field, or reclaiming the best shape of your life after 40, true strength is built from the ground up.
# # # **Who This Is For**
* **Combat Athletes:** Fight-specific conditioning, explosive power, and the mental toughness required to rule the ring.
* **Football Teams:** Elite energy system profiles, injury resilience, and unmatched match-day engine capacity.
* **The Over 40s Specialist:** Stop training like a broken 20-year-old. Build functional, brutal strength, protect your joints, and perform at your absolute peak.
# # # **The Formula Is Simple**
> **Hard Work Wins.** > Simplicity works. Complexity is just noise.
>
If you are ready to stop wasting time and start building a real, unbreakable foundation, the door is open—but not for long.
# # # **Lock In Your Spot**
Spaces are strictly limited.
* **Secure your session:** grantbomberbarker.com.au

The "10 Minutes of Truth" (Hard-Hitting)
​THE 10-MINUTE TEST 👊🔥
​Simplicity works. Complexity is just noise.
​Today’s session is about one thing: Intensity. We aren't just moving; we are being explosive and vigorous from the first second to the last.
​THE WORK:
Set a timer for 10 minutes. Complete as many rounds as possible of:
💥 6 Pushups
💥 6 Situps
💥 6 Burpees
💥 6 Squats
​THE GOAL:
No coasting. Every rep must be explosive. It’s you vs. the clock.
​Drop your total rounds in the comments below. Let me know how it went for you! 👇
​Build the mindset. Own the work.
🌐 grantbomberbarker.com.au
​

# # **Unlock Your Inner Champion**
Stop settling for average. If you’re ready to bridge the gap between where you are and where you want to be, it’s time to train with purpose. Whether you are an athlete looking for a competitive edge or someone ready to reclaim their peak physical condition, the path to elite performance starts here.
# # # **What We Deliver:**
* **Elite Striking:** Master the fundamentals and advanced tactics of **Boxing and Kickboxing**.
* **High-Performance Strength & Conditioning:** Science-backed training designed to build explosive power, functional strength, and unbreakable endurance.
* **The Champion Mindset:** Physical training is only half the battle. We forge the mental toughness, discipline, and self-belief required to win in every arena of life.
# # # **Join the Bomb Squad**
When you train here, you aren't just a client—you become part of the **Bomb Squad**. This is a community of like-minded individuals who hold each other to a higher standard. We strip away the "fitness noise" and focus on what actually works: **intensity, simplicity, and results.** This is about more than just a workout; it’s about a lifestyle shift for those who demand more from themselves.
> "Complexity is a distraction. Excellence is found in the basics executed at the highest level."
>
# # # **Secure Your Spot**
We currently have **limited spots available** for those committed to the work. Don't wait for "someday"—take the lead on your own transformation and join the ranks of the **Bomb Squad**.
**Ready to start?**
* **Visit:** grantbomberbarker.com.au
* **Action:** Contact me today to discuss your goals and claim your place in the program.