Bootcamp in Five Dock – Sydney NSW

What is Five Dock Bootcamp all about you ask?

Well we are all about our we ll known outdoor fitness weight loss Program.

OZ Bootcamp Five Dock - continues to facilitate a great early morning, outdoor group exercise training and fitness program conducted in Lysaght / Campbell Park, Chiswick on  Five Dock Bay. This program has been designed to allow you to lose weight, tone up, get fit and at the same time being lots of fun.

• We will get you motivated
• Outdoor group training that you will love
• Increase your energy levels
• Lose weight and body fat
• Valuable information and encouragement to keep you getting fit
• Why wait ?Join now ! Call now on 0401245456
• Have fun with your friends while you exercise

Five Dock Bootcamp

Lifestyle Benefits

You know you will get great benefits and be well on your way to a healthy lifestyle when you join OZ Bootcamp.

When, where and how much?

Course Duration: 1 hour, 3 days

WHEN: 6am Monday Wednesday and Saturday mornings at 8am

WHERE: Campbell Park- Chiswick – on Five Dock Bay

COST: $275 per 8 weeks – We do not charge any hidden costs such as registration. Call Nathan and ask about our special  deal!! 0401245456

Five Dock Boot Camp is run by a professional team with many years experience in instructing classes in martial art, dance and weight loss.

Included in your fees is a free is our fool proof nutrition system.

To know more about our Five Dock bootcamp visit the OZ Bootcamp website, call Nathan on 0401245456 or use the form below.

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Check out the program we ran on saturday

0 – 13 warm up

13 – {Crunch – Star Jumps – Shuttle} 3 m in

16 – {Plank} 1 min

17 – {Toe Touch – Bend Squat – Shuttle + reverse) 3 min

20 – {L side plank}

21- {L Side Crunch- ski jump- Shuttle + skip}

24- {R side plank}

25 – {R Side Crunch – Jump Squats – Shuttle + Jump squats}

28 break

31 – (Bicycles – L Hip Extension – Shuttle + Mountain Climbers}

34 – Pushups

35 – {Reverse Crunches – R Hip Extension – Shuttle + Burpees}

36- Negative Pushups

40 – {Pelvic Lifts – L Single Leg Dead Lift – Shuttle + Mule Kicks)

43 – (Close Grip Pushups)

44 – (Scissor Legs – R Side SLD – Shuttle + Crunches)

47 – Plyo Pushups

48 – (Back Extension – Alternating lunges – Shuttle)

51 – Jumping Jack Pushups

54 – cooldown

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Sydney Gym Workout Legs

After running my Saturday Morning Bootcamp today I went to an Inner Western Sydney gym and did a leg workout. My workout was done on gym machines. I have read online about how you have to do this workout or that workout and how time efficient it is. Well I saw a guy rushing around the gym doing such a workout. He did not look good ..Actually his form sucked! What is the point of doing a time efficient workout that does not deliver results ? I am still trying to work that one out What is wrong with building a bit of muscle….Any way here is an overview of my workout today

exercises :

• Leg Extension
• Leg press
• Hack Squat
• Seated Leg Curl
• Kneeling Leg Curl
• Prone Leg Curl
• Standing Calf Raise
• Seated Calf Raise

It was a good workout and took me just over an hour to complete.

Kettlebell Fitness Circuit

This afternoon I will do a Kettlebell workout in a beautiful inner western Sydney park that will look something like:

• Swings
• Cleans
• Push Press
• Clean and Jerk
• Snatch
• TGU

This workout should take me about 45 min to complete.

I like doing 2 workouts a day as it allows me to get my fitness level up.

If you would like to contact me regarding your training you can call me on 0401245456 or use the form

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Personal Trainer offers Shin Splints Treatment in Sydney

Working as A personal trainer in Sydney I have noticed a lot of people are suffering from shin splints. This includes both clients who come to me and trainers who work with me .

There is an increase in the amount of cases I am coming across lately.

Having suffered shin splints myself I know exactly how frustrating this condition can be.

I had a conversation with a trainer who works with me the other day and she informed that her physio had prescribed acupuncture and EMS (electronic muscle stimulation) and ongoing massage.

Quite frankly I found this approach to be a cop out. I do understand that shin splints can be tricky to treat, but If you are going to take some bodies money you should have a real world practical approach about how to fix the problem.

I do not want to brag or boast, but i have helped ALL of my clients totally recover from this annoying condition.

Having suffered it myself I had the chance to devise a 12 week treatment program that works. I have since applied this treatment in the field to anybody I can find with this condition.

Lifestyle related

In simplistic terms the reason people get shin splints can vary, but I have been able to identify a common variable in nearly everyone I have treated for this condition.

it relates back to our technology lifestyle (surprise surprise!). Because of the sedentary nature of our lifestyle our lower extremity can become de-conditioned. Couple that with bio mechanical dysfunction and you have your platform for shin splints. Now add to that medium to high impact exercise such as dancing, skipping, running and even star jumps and you have your complete shin splint recipe. Even on a grassed surface when the ground is a little hard sufferers of this condition will experience symptoms.

Typical symptoms of shin splints may  include:

• Pain and tenderness experienced on the inside of the shin.
• Lower leg pain which dissipates  after a few days rest but comes back when running, skipping or dancing starts again.
• Swelling on the inside of the shin.
• Small bumps and lumps along the inside of the shin bone.
• Pain felt when the foot is bent downward (plantar flexion).
• Redness discoloration along the inside of the shin.

	A common cause of shin splints is inflammation of the periostium of the tibia (sheath surrounding the bone)

If you are interested in getting rid of your shin splints forever feel free to contact me at:

nathan@npmfitness.com.au or call Nathan on 0401245456

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