The burpee would have to be one of the most challenging exercises out there. It looks like it shouldn’t be hard to do, but it’s actually a complex movement combining a push up, an air squat and a jump into sequential movements. It also involves a mix of...
A great exercise by itself or as a warm up to bench press, the pushup starts with hands shoulder-width and underneath you with fingers pointing forward. A quick tip here: if you can screw the heels oy your hands into the floor, this should bring your biceps to facing...
A more advanced plyometric extension of the Air Squat is the Squat Jump. Make sure that you master the Air Squat first before doing jumping squats. If you do find yourself off balance, you could consider investing in rings or a suspension system such as a TRX to help....
Air Squats are the foundation exercise for a great many other movements, especially when it comes to performing compound movements such as cleans and snatches. Needless to say, Air squats are one of the most important exercises to master when it comes to sport...
Be sure to check out our YouTube Channel and Video page to see more Fitness Institute videos! See more on our Fitness and Weight Management course HERE....
Instructions Put cashews and almonds into blender or food processor. Pulse to chop finely. Add in dates, salt, lime zest and juice. Blend till mixture starts to clump. Transfer to a bowl and then roll into small round balls. Roll each ball in coconut flakes. Store in...
Instructions In a small bowl, whisk together the ingredients for the tortilla. Heat a non-stick pan over medium heat and coat well with coconut oil spray. Pour half of the tortilla mixture into the pan and swirl to evenly distribute. Using a plastic non stick spatula,...
Instructions Mash the banana. Combine all ingredients and stir until thoroughly combined. Heat a greased non-stick pan over a medium heat for a minute or two. Pour three tablespoons of mixture into pan and cook until golden, a few minutes on each side. Transfer...
Instructions Heat one tablespoon of coconut oil in a large ovenproof pan over medium heat. Season pork generously with paprika, garlic, pink salt, and pepper. Sear for 6 minutes, turning to brown on all sides. Transfer pan to the oven and cook for 15 minutes. Transfer...
Check out our video for some Kettlebell tips and if you are keen on learning more skills, be sure to check in with the team at Australian Institute of Kettlebells. A big thanks to the instructors from the Australian Institute of Kettlebells for coming out to Fitness...
A big congratulations to our latest graduates! We are just about to let this bunch out into the wild! They had their last practical session today with an intense workout followed by some cold water immersion (AKA an Ice Bath) to help with their recovery. Well done to...
Swing into action this year with Kettlebells. Kettlebells are the hottest piece of fitness equipment on the market and as a coach or athlete, it is imperative to have your technique down pat. The biggest tip is that it is all in the hips. There are plenty of...
The rowing machine has become one of the most popular pieces of equipment in the gym. Learn how to get your technique right with the team at Fitness Institute! How to row effectively: Aim to keep a straight back and neutral head (back in line with neck) in order to...
Thanks to the Fitness Institute Crew who helped out at the recent Strand Fitness Amazing Race which is part of the club’s 12 week Challenge schedule! Be sure to check out our YouTube Channel and Video page to see more Fitness Institute videos! See more on our...
Boomer and Fitness Institute Student Pete Crawford and NBL star Scott Kenny get into testing their vertical leap. Scott got 68cm from a 2 foot take off with one step back. What can you get? Learn how to improve your vertical leap HERE See our story about professional...
Olympic Weightlifting Coach Ben Turner drops in to teach Fitness Institute students at Strand CrossFit in how to coach the Snatch. Be sure to check out our YouTube Channel and Video page to see more Fitness Institute videos! Remember to seek the advice of your fitness...
