The class will be held Monday, Wednesday and Friday lunchtime from 1.10pm to 1.50pm. Monday and Wednesday will be cross training, Friday will be a boxing class.

The workouts are designed for weight loss, functional strength and fitness.

Because this is the first CBD boot camp we have a special offer for a limited number of people.

We are offering a FREE unlimited membership for 1 month to any of our boot camp locations to the first 10 people who refer a friend to our new Sydney CBD boot camp.

If you have a friend or work buddy you think would like to get into great shape let them know about our CBD boot camp, and if they sign up you get a free 1 month membership worth $179.

Just think if you refer 3-4 friends to the Sydney CBD boot camp you will get 3-4 months of unlimited training absolutely free, and at $179 per month that adds up to quite a few $$$.

But…

We can only offer this deal to the first 10 people because we are limited by the Royal Botanical Gardens to how many people we are allowed to train in a group at once.

If this sounds like something you and your work buddy’s might be interested in shoot me an email at dan@bootcampsydney.com.au or call 02 8006 2417 for more info.

Cheers,

Dan
Owner/Head Trainer
Dangerously Fit Boot Camp CBD
Domain, CBD, Sydney

                          

There simple…

…but effective!

Top 2 Fitness Tips

Perform Total Body workouts
You can do these using a 5 station circuit, we often use these types of circuits at our Sydney boot camps.

This way you get to work the upper body, lower body and core all in one circuit. The way we program the circuits is an upper body pull (i.e. row, chin up), lower body push (i.e. squat/lunge)
upper body push (i.e. press ups, shoulder press), core movement (i.e. plank, rusina twist), lower body pull (kettlebell swings, deadlifts).

Perform each exercise for between 50-60 seconds and have a 10-15 second rest between each station.

High Intensity Carido
Interval training (HIIT)has been scientifically proven to burn nine time more fat than regular steady state cardio and keeps the metabolism elevated for up to 48 hours after your workout.

Perform interval training after strength training or on non-strength training days at least 3 x per week.

Depending on your fitness level alternate between 10-20 seconds of maximal effort, followed by 10-20 seconds of rest. Repeat these intervals for 10 times with a 90 second rest, then perform a 2nd set. The type of cardio can vary but at our Sydney boot camps we like to use bodyweight exercises i.e. burpees, mountain climbers etc or good old fashioned sprinting and hill training.

Top 2 Diet Tips

Eat at regular intervals
You should look to eat your first meal as soon as you wake in the morning and then every 2-4 hours after to starve fat and feed the muscle. By suppyling your body with regular fuel you will keep your metabolism high and will stop your body from going in to fat storage mode.

Think fiber first
When consuming carbs Eat as many green veggies as you like to keep your belly full between meals. For optimum fat burning try to cut out starchy carbs such as bread, rice and pasta, the only time you can break this rule is immediately after your workout.

Use these 4 health and fitness tips and you can’t go wrong!

Train Hard!

Dan Clay
Dangerously Fit