HOME WORKOUTS

Body Weight Conditioning Workout

Coach: Tennaia Knight

Session:

1) Push up to knee tuck

2) V crunch

3) Narrow to wide jump squat

4) Renegade row

5) Mountain climbers

6) Walking double lunges

7) Russian twist

Instructions:

40 seconds on 15 seconds off & repeat 4-6 rounds

Backpack Resistance Workout

Coach: Jessica Rodriguez

Session:

1) Squat

2A) Bent over row

2B) Push up

3) RDL

4A) Military press

4B) Single arm row

5) Split Squat

6A) Bicep curl

6B) Dips

7A) Crunch

7B) Russian Twist

Instructions:

3-4 sets of 10-20 reps depending on backpack load

Dumbbell + Theraband Workout

Coach: Matt Hanson

Session:

1) Front Squat

2A) Chest Press

2B) Bent Over Row

3) Split Squat

4A) Single Arm Shoulder Press

4B) Single Arm Row

5) RDL

Instructions:

3-4 sets of 10-20 reps depending on backpack load

Single Dumbbell Workout

Coach: Frank Besim

Session:

1A) DB Clean/Squat to press

1B) DB Sumo Pulses

1C) DB Clean & Press

1D) DB Push Up & Twist

1E) DB Cleans

Instructions:

3-4 sets of 10-20 reps depending on DB load

Theraband Full Body Workout

Coach: Tennaia Knight

Session:

1A) RDL

1B) Reverse Nordics

2A) Seated Row

2B) Cross Overs

3A) Glute Bridges

3B) Abductions

4A) Overhead Tricep Extension

4B) Bicep Curls

Instructions:

3-4 sets of 10-20 reps depending on load

LOCATION

223 Rouse St

Port Melbourne

VIC, 3207

HOURS

MON: 5.30AM - 12PM & 4PM - 8PM

TUES: 5.30AM - 12PM & 4PM - 8PM

WED: 5.30AM - 12PM & 4PM - 8PM

THURS: 5.30AM - 12PM & 4PM - 8PM

FRI: 5.30AM - 12PM 

SAT: 6AM - 12PM 

SUN: CLOSED

CONTACT

CONTACT

SOCIALS

  • Facebook Social Icon
  • Instagram Social Icon

© 2017 by 3 Point Training PTY LTD