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Hamstring curl

5 ways you can build legs like a gladiator!

Do you have legs that can be defined as twigs or sturdy tree stumps? It’s no secret that when people look at well-built and sculpted legs, it signifies a sign of strength and respect. Many people that workout at the gym either don’t train their legs properly or worse, they don’t even train their legs at all! If you don’t want to be known as the person with chicken legs, then you need to implement the necessary training regime to stimulate size and gain strength.

Leg extensions.

Leg extensions will stimulate the bloodflow in your legs and will warm up your knee joints. This is important so that you prevent getting any injury when you start doing the other exercises that are more demanding on the body. Start with a resistant weight that you can use for 2 sets of 15 repetitions.

Barbell squat

The squat is the exercise that will allow you to build legs like a commando. You have the option of doing the exercise on your back (which will prioritise your glute muscles) or to do the front version (which will prioritise your quadriceps). Aim for 1 set of 20 reps, 1 set of 15 reps, 1 set of 10 reps and 1 set of 5 reos.

Romanian deadlift

This exercise is great because it is a full body movement that incorporates several muscle groups in the one exercise. It will stimulate leg muscle growth in your glutes, hamstrings, quadriceps and calves.…

HIIT Workout

Burn up to 400 calories in 20 minutes with these HIIT machine workouts.

One of the most popular fat burning methods at the moment is HIIT, which stands for high-intensity interval training. The benefit of this training regime is that it allows you to burn a high amount of calories in a short space of time. Other fat burning exercises like stamina training shouldn’t be dismissed, but one of the major benefits with this type of exercise is that it doesn’t erode the muscle because it forces the body to repair in the same way as it would if you had completed a power weightlifting session.

For people that live very busy lifestyles, this is the perfect fat burning exercise that they can do everyday. The science behind it is that you will raise and lower your heart rate, forcing your body to burn more calories at a higher intensity. The average heart rate from the exercise could see you perform at 75-80% of your maximum heart rate, rather than doing a cardio session where you perform the exercise at 50% of your maximum heart rate.

The longer you can do the workout, the better.

The exercise usually starts with a 3-5 minute warm-up to get the blood circulating in the muscles. Once your body is warm, you will perform the exercise at a maximum intensity. You will need to do this for at least 30 seconds before you will go into a rest period and bring your heart rate down. Once your heart rate is down, you will repeat the sprint again.…


Why it is important to warm-up, stretch and cool down when exercising.

“No pain, no gain” isn’t a saying that is universal when doing exercise. You might feel the burn when you are doing your cardio or as you lift resistance weights past failure, however the pain that you get as a result of an injury is not something that you should experience. Depending on your body’s flexibility and the muscles ability to recover from the exercise routines that you participate in, the muscles will be exposed to the risk of injury.

We want you to understand why it is important to warm-up the muscles, stretch and cool down so you can prevent getting injured.

If you are injured, you cannot train.

Picking up an injury can put you on the sideline for days, weeks or months. All of the gains that you would have made from your exercise routine will fall to the wayside if your muscles become injured. When you are exercising, it is easy to pick up strains, sprains and aches simply by not warming up the muscles properly.

Why is it important to warm-up before you start exercising?

Prior to exercising, it is likely that your muscles have been inactive and then they will be forced to do intense activities. In order to get the muscles working properly, you need to increase your blood circulation and then stretch the muscles so that they are no longer tight. If the muscles are tight when you are exercising, then there is a good chance that they could strain or even tear.…

Woman running on the treadmill

Use the treadmill to sculpt your dream body.

People are always looking for shortcuts to get the perfect beach body. There are several diet pills and exercise fads on the market, however doing cardiovascular activity is the most superior way to burn your body’s fat and sculpt a look that will have you looking like one of the cast members from Baywatch.

In this post, we will tell you how you can use the treadmill to get the sculpted body that you desire.

Before you start exercising on the treadmill.

Know your burn zone.

The workout that you do must elevate your heart rate into your burn zone. You can calculate your approximate burn zone by subtracting your age from 220 and then multiplying the amount by 0.6. As long as the intensity of your exercise keeps your heart rate above this number, you will be able to burn your body’s fat.

Have a calorie burn target.

You want to conduct enough exercise so that you will have a calorie deficit of at least 400 calories per session. The more calories you burn, the body fat that you will lose and the more sculpted your physique will look.

Estimate the body fat percentage that you want to achieve.

For men, getting the ‘Beach body look’ usually means trimming your body fat down to 8-12%. For women, they only need to have 10-15% body fat. At this body fat percentage, it should be easy to see your abdominal, leg, and upper body muscles.…

Leg workout

5 amazing leg exercises that will motivate you to never skip leg day!

Building legs like a gladiator should never be a struggle. Yet, when most people know that it’s time to workout their legs in the gym, they make some excuse to skip the day’s exercise. Sculpting leg muscles are never as glamorous as working out the chest muscles. There’s never an empty bench on, ‘Chest Mondays’, but the squat racks on, ‘Leg Thursdays’ are always in abundance. So rather than see leg exercises as a chore, we’re going to recommend the following leg exercises that will help you achieve your physical goals so that you will get the look of a gladiator.

Note: You can use the Olympic barbell to complete these next 3 exercises.

Back squats.

The best way to get the perfectly sculpted legs is by doing back squats. Executing low squats with the right technique will get you ‘buns of steel’ and will develop shapely legs. Additionally, the movement will strengthen your core, thus helping you develop your abdominal muscles.

Sumo lift

This full body workout is excellent for building up your core strength and muscular definition over your entire body. It incorporates your core, back, quadriceps, traps and calves. The lift allows you to build up strength, definition and posture. It’s a great exercise for slapping on muscle and providing enough size to give you a ‘fitted look’ in your favourite clothes.

Power clean and jerk.

This is another excellent movement that incorporates the muscles in the entire body.…

Female squatting

5 exercises that will help you get a beach bum for summer.

Women naturally accumulate cellulite and body fat on their bums as they get older. Rather than get frustrated over it, you can do something about it by doing exercises that will lift your bum and eradicate any unwanted fat from the area. “How is that possible?” we hear you say. By doing exercise movements that target your glute muscles. Here are 5 exercises that you can do to get a beach bum in time for summer.


This is the most superior workout that you can do to get the perfect bum. You want to squat into a low position and then power up using your glutes. Rather than focusing on building strength, you want to incorporate an explosive power movement for up to 15 repetitions.

Click here to find out more about our squat racks.


The deadlift will shape your bum as well as the rest of your body. Find a barbell and use your glutes to explode the weight up. You should squeeze your bum in to finish-off the movement. Complete the movement for at least 10 repetitions.

Click here to learn more about our Olympic bars.


This exercises is great for getting into the nitty gritty fibres of the glute muscle. It’s an excellent movement that will target the area where the fat usually resides on the bum and will also shape your bum. Start off by doing the movement with your body weight and explode upwards with each movement for at least 15 repetitions.…

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