This mornings Queens Park boot camp workout... 5 min dynamic warm up Exercise 1 Sprint 400 meters a) Push ups x 10 b) Mountain climbers x 10 c) Crunches x 10 Complete 3 sets Sprint 400 meters a) Dips x 10 b) Lunges x 10 c) Step up with reverse depth jump Complete 3 sets Sprint 400 meters Exercise 2 Everyone in pairs, 6 cones set out 10 meters apart. 1st partner sprints to 1st... »

Q. Dan, Before boot camp this morning I was going to have either an up and go or a piece of fruit about 30 minutes before training – any views? A. Before training have a banana which is a good source of energy before training, bananas are quickly digested and have a high GI which means they're broken down into sugar quickly. Have... »

Q. Hi Dan, I’ve been following one of your programs for 7 weeks, my waist is smaller, my hips and thighs are smaller and my clothes are fitting me better but my weight’s still the same. Why am I not losing weight? A. If you knew when you started training that after 7 weeks your waist, hips and thighs would be smaller and that your... »

Hi Guys, Do this workout at least once a week this is your homework for the next 6 weeks, weekends are always a good time to fit a quick workout in - all up it should only take you about 45 minutes. Warm up High knee running High hill running Lateral running Back peddle 3/4 sprint Shoulder circles Strength Rest 15 seconds between exercises. 2 x 10 Squats 2 x 10 Press... »

The biggest problem people have with HIIT (high intensity interval training) is that they're not always… a) working hard enough during the sprint phase and b) resting enough during the rest phase. The goal with interval training (for fat loss) is to get your heart rate up to 85-95% of your maximum, this will speed up your metabolism for up to... »

I’ve just returned from my 6 week winter vacation to Spain visiting friends and family and have really enjoyed having the time to rest, regenerate and catch up with everyone from back home. Now that I’m back in Sydney we’re kicking off with two new boot camps to trim up before the Xmas holiday season. The camps will run for 6 weeks... »