To Join Our 16 Week City To Surf Running Program Please Contact Us Today – Numbers Are Strictly Limited!!!

City to surf is fast approaching so it’s time to set yourself a goal and begin training towards it.

Whether it’s your first attempt or you’re a seasoned competitor, having a goal is paramount to achieving the fastest time because you need a goal to strive for.

Dangerously Fit are offering a full 16 week running class that will give you all the tools you need to reach your full potential.

The program includes fartlek, resistance, long distance, hills and sprint training – everything you need to complete the 14km run on August-8 in the fastest time possible.

The classes will be held at Centennial Park on Saturday’s mornings at 8.30am – the price is $320 for the 16-week course ($80 billed per month).

We have limited spots available for this running group – so contact us today to ensure your spot. E-mail dan@bootcampsydney.com.au or call 02 8006 2417.

Wishing you the best of health.

Dan Clay
Dangerously Fit
Sydney

                        

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

                        

Recently we’ve incorporated boxing workouts into our Sydney boot camps and they’ve been a massive hit with everyone in the program.

Boxing is great for cardio fitness, self-defense, weight loss and will help tone the muscles in your upper body.

Studies show that a boxing workout uses both energy systems with 60% coming from the anaerobic system and 40% from the aerobic system.

So you can see why professional boxers are so fit, but you don’t need to be Muhammad Ali to enjoy the benefits of boxing.

Sure, if you want to take up boxing as a competitive sport I would definitely recommend you see a professional boxing coach for 1-1 training.

But if you just want to get fit, lose weight and blow off some steam then boxing fitness is safe and lots of fun.

Most boxing fitness classes will combine regular boxing drills with bodyweight strength exercises and running to enhance your strength, stamina and overall fitness.

Also, during a boxing fitness workout your heart rate can elevate up to 80-90% of it’s maximum which will raise your metabolism and put your body into fat burning mode.

Boxing training will bring about a huge number of positive results, so if your bored of plodding away on a treadmill and fancy a change, feel free to contact me for a free trial session at… dan@bootcampsydney.com

We currently have boxing classes at Rushcutters Bay, Bondi Beach, Centennial Park (Queens Park) and will soon have classes in the CBD (Domain) and Coogee Beach.

Train Hard!

Dan Clay
Dangerously Fit

                        

Here’s the workout

Split campers into pairs, 1 person performs the strength exercise, the other person will sprint to a cone 50 meters away and back. 90 seconds per station, 15 seconds rest then move to the next station.

Exercise 1 – Centennial Park Personal Trainer Combo:
1. Kettlebell Swings
2. Medball crunch
3. Push ups
4. Slam ball
5. Squat jumps
6. Kettlebell Swings
7. Medball crunch
8. Push ups
9. Slam ball
10. Squat jumps

Exercise 2 – Strongman sprints
Split camper into pairs, mark out 5 cones 15 meters apart. 1st person squats down and picks up the kettlebell then runs to first cone and puts the kettlebell down then sprints back and tags partner. 2nd person then repeats, continue until you have reached the 5th cone and then start making your way back until your back at the 1st cone.

Enjoy

Dan Clay
Group Personal Training Centennial Park

                        

Camp split into pairs, depending on size of group set out a 6-10 station circuit. Spend 60 seconds on each station, 15 seconds rest between exercises.

Exercise 1:
1. Push ups
2. Crunches
3. Squats
4. Skipping
5. Inverted Row
6. Reverse lunges
7. Plank
8. T shuffle

Exercise 2:
Set out 4 cones 10 meters apart. Split camp into pairs.

1st person sprints back and forth to 1st cone twice, then rests and partner repeats.

1st person sprints back and forth to 2nd cone twice, then rests and partner repeats.

1st person sprints back and forth to 3rd cone twice, then rests and partner repeats.

1st person sprints back and forth to 4th cone twice, then rests and partner repeats.

Rest for 90 seconds – then repeat.

Enjoy

Dan clay
Dangerously Fit Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                        

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 Up’s
2 x 10 Plank
2 x 10 Reverse Lunge (each leg)
2 x 10 Ab Crunches
2 x 10 Inverted rows

Cardio

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Rest for 90 seconds (slow walk).

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Warm down and stretch

Let me know how you get on, if you have any questions regarding the workout please post them below.

Train hard!

Dan.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney