Our Services
Services We Offer
Personalised training programs
crafting tailored workout routines based on individual goals, abilities and preferences.
Performance optimisation
Implementing strategies to enhance speed, strength, agility and endurance
Motivational coaching
Inspiring clients to push past their limits and achieve their full potential.
Effective communication
Building strong relationships with clients, understanding their needs and providing clear instructions
Basic Strength and Conditioning
● Warm-up: 5-10 minutes (light cardio, dynamic stretches)
● Bench Press: 4 sets x 6 reps
● Pull-Ups (assisted if needed): 3 sets x 8-10 reps
● Overhead Press: 3 sets x 6-8 reps
● Dumbbell Rows: 3 sets x 10-12 reps
● Core (Plank Hold): 3 sets x 30 seconds
● Warm-up: 5-10 minutes (mobility drills)
● Squats: 4 sets x 6 reps
● Romanian Deadlifts: 3 sets x 8 reps
● Lunges: 3 sets x 10 reps (each leg)
● Leg Curls: 3 sets x 12 reps
● Core (Russian Twists): 3 sets x 20 reps
● Warm-up: 5-10 minutes (light cardio) (mobility drills)
● Deadlifts: 4 sets x 5 reps
● Barbell Rows: 3 sets x 8 reps
● Push-Ups (weighted if advanced): 3 sets x 12 reps
● Dumbbell Thrusters: 3 sets x 12 reps
● Core (Leg Raises): 3 sets x 15 reps
Circuits for Weight Loss
● High Knees: 30 seconds
● Dumbbell Rows: 30 seconds (each arm)
● Burpees: 30 seconds
● Plank Shoulder Taps: 30 seconds
● Rest: 60 seconds
(Repeat for 3-4 rounds)
● Jump Rope: 60 seconds
● Dumbbell Deadlifts: 45 seconds
● Dumbbell Press: 45 seconds
● Box Jumps: 30 seconds
● Rest: 90 seconds
(Repeat for 3-4 rounds)
