Personal Training 27.6.16


Great way to start of the day with PT, Dan and James have been at the gym for a few hours and as usual they are in fine form and pumped.

Warm Up

Frog Jumps what in the hell are Frog Jumps? Surprise, surprise they are actually as they sound, that is  squatting in a frog like position and hopping the length of the gym and back for 20 jumps. Followed immediately by 20 crab crawls and then 20 spiderman crawls. Yep down on the ground just like spidey (think I am playing with my friend’s grandson Felix). Puffed after this exertion I think a minute break before we get stuck into the real session, however had to repeat everything again.

Progressive overload step ups and Kick Pyramid. 

Kicking into pads with right leg x 2, Right foot on a high box and stepping up with left leg x 2 whilst holding a 10kg medicine ball at chest height, kicking into pads with left leg x 2, left foot on a high box and stepping up with right leg x 2 whilst holding a 10kg medicine ball at chest height, increasing by 2 reps after each set up to 10 reps. One minute break and then working down decreasing by 2 reps with each set.

Pump  Bar Drop Sets

5kg Bar 20 reps of each of the following Military Press, Squat Press and Floor Wipes. Floor wipes involved lying on the floor holding the bar overhead with straight arms, legs raised up and dropping to either side (failed this one and just did leg raises instead).  Squat Press involved squatting and then raises the bar overhead. Increase to 10kg bar and repeat the same exercises but 16 reps this time. Increase to 15kg bar, repeat same exercises with 12 reps which is difficult at the weight. Increase to 20kg bar with same exercises with 8 reps.

Boxing Sprint/Core

I was either too slow or there were too many exercises today as no time to complete any of these in the 45 minute session.

100 punches with 20 step ups

80 punches with 20 leg raises

60 punches with 20 walking planks

40 punches with a 1 minute plank

Disappointed as I like planking and punching routines.

Thanks James for another challenging session





Personal Training Ring Fit 20.6.16


Start of the session with being told to grab a broomstick. No we are not going to jump the broom stick but use it to stretch the shoulders. Broomstick held out in front with hands spread as wide as possible, arms straight, raise broomstick up and over head and down back by 20. Football runs is simply legs apart & slightly squatting and running on the spot.

Choices are always good, not normally a feature of my PT sessions so the choice between a tuck jump or a burpee was a treat. This was combined with a rope pull for the drop set. 20 Tuck jumps and rope pull by 10. The rope pull involves James holding onto one end of a rope and providing resistance whilst I have to pull him towards me over a distance of approximately 6 metres. Doesn’t sound much but do it 10 times and it certainly works your arms and upper body. 16 Tuck Jumps and 8 rope bulls, followed by 12 Burpees and 6 rope pulls.

A well earned breather for 1 min and it was gloves on time which had to be left on for planking. 200 straight punches, 1 min plank, 150 straight punches, 45 sec plank, 100 straight punches & 30 sec plank, 50 straight punches and 15 sec plank.

Bosu ball which is the piece of equipment James is standing perfectly balanced on holding the sign. Sitting on the bosu ball with legs crossed and raised off the ground Russian Twists for 30 seconds. 20 pushups with hands holding onto bosu ball and core balanced. Standing on the Bosu ball with feet wide apart for balance 20 squats, Russian twists for 30 seconds. These four exercises were repeated 3 times.

Finished off the session with 10kg Pump Bar and 7 metre sprints diagonally across the gym. Squat press which is holding the pump bar squatting and then raising it overhead. 20 Squat presses, 10 sprints, 18 squat presses, 9 sprints, 16 squat presses and 8 sprints, 14 squat presses and 7 sprints, 12 squat presses and 6 sprints and finally 10 squat presses and 5 sprints.

Another tough session over time to head home. Thanks James for an interesting challenging session.



Personal Training 17.6.16

Ring Fit 17.6.16

After being late for Monday’s session I made sure I was early today. Did a 10 minute warm up on the exercise bike instead of sitting around waiting. First up today was a 5 min warm up on the rowing machine with the last 1 min being a sprint.

Power bag hop involved hopping or jumping over 5 bags which were placed evenly along the floor with 10 Burpees either end. A minute break in between each set and repeated 3 times.

100 hundred straight punches followed by 20 pop squats and I was told that the pop squats had to be continuous not stop start which I had done previously. Was stopped a couple of times during the repetitions of these as I wasn’t doing it properly. This sequence continued thus: 80 punches 18 pop squats, 60 punches 16 pop squats, 40 punches 14 pop squats, 20 punches 12 pop squats. Have to confess I was stopped a couple of times during the boxing as I was slapping at the pads not hitting them correctly. Arms do get tired but must  be done correctly.

Inverted pull ups sounded interesting but also suggested this could be challenging. Inclined pushups were fine but the inverted pull ups were impossible as I simply didn’t have the necessary upper body strength. Solution was to do 10 inclined pushups for each set instead.

Finished up with 20 leg raises in my own time as the session was over.

Thanks James for another challenging session. However exercise wasn’t over for the day as I have a self imposed rule that if the weather is fine I don’t drive somewhere that is less than 10kms from my house. I either walk or ride so I rode to and from my hairdressing appointment and on the trip home decided to ride along the river bank as more interesting and scenic than the main road.


Personal Training 13.6.16


PT Session 13.6.16


Personal Training 13.6.16

For someone who was awake at 5am, arriving at PT on time should have been easy. It would have been if I didn’t decide to do my grocery shopping before. Needless to say peak hour traffic and miscalculation of distance meant I was almost 15 minutes late. Despite having sent a text saying I was stuck in traffic, I still got a good natured telling off and I was prepared to do a shorter session however not an option.  Was wishing I could cut it short when James went through the “winter warmer” PT session and saw it ended with Kettle Bell exercises.

First up was a warm up, commencing with “Rope Hop” which involves jumping with two feet together from one side of a rope to the other along the length of the rope. It is not acceptable to jump from side to side on the spot, bugger that would have been easier.  100 jumps is a big ask but you need to be challenged and challenge yourself, immediately followed up by 20 lunges. No break before 75 Rope Jumps and 18 lunges, 50 jumps and 16 lunges.

Now for the fun part which is boxing followed by the less fun part Burpees. A simple combination of two punches cross, jab by 20 = 40 punches, 16 burpees. Straight into a combination of cross, hook, cross by 20 = 60 punches, 60 mountain climbers. Now with mountain climbers it is impossible to stop your t-shirt from riding up so vanity goes out the window. Already sweating despite it being cold outside and no heating within this boxing gym.  Jab, cross, hook, cross x 20 = 80 punches, Leg raises by 60, this exercise really works the lower abs. Last set before a 2 minute break and drink of water. Cross, hook, cross, uppercut and cross x 20 followed by step ups to a high step by 20. Second time through the  routine but only 10 reps on each boxing sequence and alternate exercise 12 Burpees, 40 Mountain Climbers, 40 leg raisers and 16 setups. Less reps = 1 minute break. Third time through boxing routine only 5 reps (don’t like this as you only start and you are finished) not allowed to remove my gloves before tackling the alternate exercises. This is a bit challenging except for the leg raises as putting your hands under your hips raises the hips and bingo the exercise is fluid and a snap.

By now people are starting to come in for the group class and I get to finish without doing any of the Kettle Bell exercises. I am not a fan of Kettle Bells but would have liked to finish all components of the session.

Thanks James for another fun session, promise I won’t be late again.


Beverly Clarke

Personal Training 10.6.16

RINGFIT 10.6.16


Cold wet start to the day this morning, however within ten minutes of starting my PT session I was sweating. Tough session as usual aptly titled Challenge Yourself which involved 9 different activities which were timed for 1 minute each activity. The aim was to do as many repetitions as possible within the time to establish a baseline. Second go through you had to equal or better the previous time or penalties of the dreaded and much feared Burpee would apply at the end of the sessions.

Boxing Combination which involved a left punch, right punch, left hook and right punch. Very consistent between both sets so no penalty.

10kg squats and I was reminded that he expected proper squats (a trifle difficult as I had completed a 2 hr hill hike on Thursday so legs were still caning). Beat the first time round by 8 in the second set. No praise just told I had slacked off first time.

15kg floor wipers sent my mind into overdrive however, was simply lying on my back holding a 15kg weighted bar erect whilst doing leg raises, must have slacked off in second set as result was a penalty of four.

Kettle Bell squats with 10kg kettle bell. Ouch I absolutely hate kettle bells but managed 30 first set, however on the second set I stopped at 10 which resulted in the recording of a fail or forfeiture not sure which. Doesn’t matter outcome was the same maximum penalty of 5.

Straight Punches always gets the heart rate up and pumping. 144 punches first go through and beaten by 3 on second round. No credit though against accrued penalties.

Rowing Machine great cardio and in fact best machine to work the entire body. Just shy of benchmark from round one resulting in 1 penalty in second set.

Walking Plank for those that find normal planking difficult this modification is a real challenge. Plank position on forearms and you must first bring one hand up and place onto the ground and then the other, both must be deliberate moves. First go round found having towel under me caused me to slip so of course did better on the second round. No penalty.

Jumping Squats – ouch and more ouch to my poor legs. No penalties though

Shuffle Sprint to finish off the set. I quite enjoy sprints however my slowing down resulted in one penalty.

Finished off the session with Nine Burpees.

Thanks to James my personal trainer at RingFit for another interesting challenging session.

Beverly Clarke












Personal Training at Ringfit Friday 27th May 2016

I have been doing two sessions of Personal Training at Ringfit for about 12 months. I enjoy the sessions as each session is different and I am training in a professional serious gym which is jointly owed by James and Daniel. I arrived early on Friday and did a 5 minute warm up on the exercise bike and 15 mins on the treadmill.


The attached board outlines my PT session. First up 1 minute of shuttle runs, followed by 100 dumb bell punches and then straight onto the end of the rope whilst James held the other end and I had to pull him towards me. This was repeated four more times with the dumb bell punches decreasing by 20 with each round. No stopping or drink breaks between rounds were allowed.

Next up our circuit of the day which was repeated three times with the only variable being the boxing combination.  Twenty punches which involved a combination of at least 4 punches. 50 rope jumps which involves jumping from side to side along a length of rope. 20 push ups which in my case are half pushups ie on the knees, 10 Box jumps (this Princess did 20 step ups instead), 20 dips and 10 Box Burpees.

As usual a very enjoyable challenging session which certainly raised a sweat.

If you live locally and are looking for a professional gym to do PT or Group Classes, drop in and try RingFit Boxing and Fitness at 39B Great Eastern Hwy, Rivervale.

Beverly Clarke