Home > Enterprise Fitness Home Workout Series

Enterprise Fitness Home Workout Series

We’ve put together a comprehensive video series, showing you in detail how to workout from home.

Here’s our first official video in the series…

And it will ruin you… in a good way!

All you need is a band and some light weights.

Our Senior Coach, Adrian, walks you through each exercise so you know how to perform the workout at a level that suits your ability, and with perfect form.

Here’s the full shebang:

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A SERIES

Split Squats x10 reps @ 4210 tempo
60 sec rest
Lying Roller/ Swiss ball/ Towel Curl, x15 reps @ 4012 tempo
60 sec rest
3 to 5 sets

B SERIES

Push ups x15 reps @ 3210 tempo
60 sec rest
Quadruped Lat Pulldown x12 reps @ 3012 tempo
60 sec rest
3 to 5 sets

C SERIES

Arch Ups x15 reps @ 2012 Tempo
30 sec rest
Standing Calf Raises, 60 target reps @ 2111 fempo
30 sec rest
2 to 4 rounds

FINISHER

10 to 1 Burpees (i.e. first set 10 reps, second set 9 reps, and so on to 1 rep)

NOTE: to ensure you are making the most your session, here are some basic principles to follow:

Working with RPE or RIR

Rate of Perceived Exertion, or Rep In Reserve are ways to measure exercise intensity. With limited to no equipment it is important pay attention to how much you can actually do.

We give you target reps to aim for, BUT if you can do more, then do more. If our targets are too challenging, then do less.

Make Every Rep Count

During EVERY rep, create as much tension in the working muscles as you can – think mind-muscle connection. Make use of strategies such as slow eccentrics, controlled pauses and isometric holds, in order to create better movement understanding.

Use exercise tempo; we write this as a 4 digit number; it refers to the pace at which each part of the rep is performed:

First number: the eccentric phase, i.e. the ‘lengthening’ of a muscle, or any time you’re moving WITH gravity
Second number: the pause immediately after the eccentric phase
Third number: the contraction phase, i.e. when the muscle is shortened or moving against gravity
Fourth number: the pause immediately after the concentric phase in a contracted (or shortened) position

Good luck!

If you need a hand with your training, contact us.

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1731710272

I just wanted to say a huge thank you to Al for everything you've done for me over the past year. You've been so much more than just a trainer—you’ve been a friend, a therapist, and someone who's always had my back. Your support, encouragement, and expertise have made a huge impact on my fitness journey. I’m incredibly grateful for all the times you pushed me, believed in me, and helped me grow.

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Training at Enterprise was a fantastic experience right from induction to my last session. The program was tailored to my goals and objectives and I loved how engaging my trainer Shane was throughout the process.The 12 week program equipped me with the fundamentals I need to confidently understand my body, nutrition and workouts, which I am able to apply beyond the program itself.Shane kept me accountable, motivated and his guidance during each session has been invaluable and I would easily recommend him for anyone considering joining.

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Tom Peacock, my personal training specialistconsistent full attentions and evaluationsshowing empathy and his faith in his clientwill keep his words with no doubtcreating safe environment to train hardereffective exercise explanations and demonstrationssmart analyser, problem solving, fine-tuning skills when facing any forms of obstacles in clientsprofessional but still cool vibesmaking it possible to gain beyond the original physical goalsEnterprise Fitness in Cobalt Blue with Indigo colored building, warm "Brownie" colored bricks inside makes this studio even more outstanding too :)

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Great team , they really focus on individual goals and motivation. I had a previous injury before , and Shane is focusing on the Rehabilitation of the muscle. Highly recommend 🙏🏽

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Been with Enterprise for two years. Al is professional and commited. Safe and supportive environment for training. Would definitely recommend this place!!

Kathleen Maltzahn

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I rarely do these sort of reviews, but I’m so grateful to Tom Peacock and Enterprise. I was struggling with injuries that were stopping me being as active as I wanted, but Tom’s helped me get back to training safely and enjoy it. I’ve been so impressed by his expertise - he’s such a skilful and encouraging trainer. Enterprise’s approach to food and training has worked wonderfully well for me, and I love training there.

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Enterprise fitness has been a life changing experience for me. My personal trainer Kirtanraj Gunarajah and my nutrition coach Aldryl Enriquez Miel did an amazing job in educating, training and keeping me focused and motivated. Especially Kirtanraj (Kay) was absolutely a legend in pushing me to my limits, keeping me accountable and also with mental support you need when your body is going through the stress of losing weight. The Enterprise plan was extremely well thought out and the structure they provided was commendable. I loved every second of my fitness journey. The best part is that they actually worked on my identity building which means I am still able to stick to healthy eating and physical training habits. In 12 weeks, I went from 103.6kg to 94.0kg. A big thanks to Mark, Hem, Kay, Al and all the other trainers and admins. 100% recommended for anyone who needs help and want to get fit.

Jahanzeb Hassan

1725655701

I believe what they are doing is amazing - it’s more like rehab. I went for weight loss and had steady loss of 1 kg per week. Shane was my coach and does his job. He pushes you when it’s time and understands your body.Yes you get trainers everywhere but they have fine tuned the fitness game to the next level. The knowledge is amazing. The system they have, works, I went for weight loss and worked 100 %. Highly recommended. Top quality stuff

Danni Turkington

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You know when you meet people who are truly excellent at what they do - you just have to give the credit that’s deserved. So heres to my trainers, Hugh and Al, you gentlemen are absolutely brilliant. I’ve seen more results in my fitness these past 12 weeks than I have 2 years.You both push me and hold me accountable in a well balanced and professional manner.Hugh, has such an amazingly welcoming demeanour about him - making me especially comfortable in the gym and confident in my abilities. He is so attentive to your needs and wants. Super professional while still being able to have a great chat, he’s got a cracker personality. Top quality trainer.Al, really makes me reflect on my choices and he’s phenomenal at analysing how my life choices affect my overall health and fitness wellbeing. He’s fantastic at explaining movements and the reasoning behind.So glad I’m working alongside you fellas.So glad I found Enterprise Fitness - lots of astounding and positive influences to be surrounded with.

Peter Andreadis

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I can't recommend Enterprise Fitness any higher. As someone who was initially anxious about joining a gym, I felt immediately welcomed and supported. The studio has a fantastic atmosphere and top-notch equipment.What sets Enterprise apart are the fantastic coaches. I was lucky enough to have Coaches K & Jazz throughout my initial 12 weeks, and could not be happier. They both took the time to explain everything I was unsure about in great detail, ensuring I left each session with a great workout and newfound knowledge.I've achieved results I never would have imagined achieving on my own, and i can't thank Jazz & K enough for their guidance, support & enthusiasm.If you are considering a PT, I would look no further.

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Could not recommend Enterprise Fitness or Hugh enough! Hugh helped me to hit all my targets in three months and always felt supported and encouraged along the way. Hugh helped me with realistic ways to hit my goals which allowed me to enjoy the process. Love the new space they have and looking forward to hitting the next set of goals when I am back from my trip!

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Jason was my trainer at EF. I took part in the program for six months. Definitely world class gym and training program. Next level professional, they cover everything including diet, weight loss,how to increase muscle mass in the most effective way and troubleshooting problems. The trainer is available to ask questions whenever you need,I found this extremely useful. Jason was very patient, understanding, knowledgeable and fun to work with. The gym is a great friendly environment and not intimidating at all like some gyms. You are given everything you need to make the necessary changes,it’s all taken care of. Highly recommend!

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I have only great things to say about my experience at Enterprise Fitness and it’s all thanks to my trainers Jason and Shane.From day one, they were extremely knowledgeable and informative about the process and how to achieve my goals. Immediately the results spoke for themselves and it was the first time I’d ever had such success. I’ve never felt stronger, fitter and healthier. I’m confidently setting goals I never thought achievable before.They were always quick to respond to queries and flexible when I had clashes with work etc. I was able to train 3 times a week consistently for 6 months thanks to this.I’ve moved cities and that’s the only reason I had to end my time at EF but I highly recommend it! I’ll be taking everything I learned from nutrition to strength training with me.Thanks so much Jason and Shane!! And a special shout out to Heming who helped answer all my questions about the process when I first enquired.

Fernando Pinheiro

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I had an excellent 12-week experience at Enterprise Fitness. The standout feature of this gym is their highly professional and attentive trainers. I worked with Jazz and Kai, who were exceptional in their approach.What impressed me most was the level of customisation in each session. The trainers took the time to understand my needs and goals, tailoring every workout to my specific requirements.Unfortunately, I've had to discontinue my membership due to relocation - the gym is now too far from my new home. However, if distance weren't an issue, I would definitely continue training here.

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My time at enterprise fitness has been amazing, my trainer was Kistanraj. I absolutely recommend him to everyone, if you’re a beginner intermediate or professional and all of the above. He worksdiligently at what he does he doesn’t disappoint,He takes everything into consideration (your life outside of the gym and in the gym) please ask him as many question as you want. He will give you an in-depth answer on how to tackle this problem down or how to work around it and prevent it from happening again also scientific based answers and solution. He’s also your friends well, If you do have any personal problems, you can always talk to him about it because he’s been there done that. And one more thing that I would like to say, he will push you through your breaking point and all of your sessions will be worthwhile.

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I really enjoyed my 12 week program with Enterprise. From the get go I felt In good hands with the team and I was impressed by their in depth knowledge on the body and their attention to detail on my specific needs and goals. Kirtanraj was my coach and I could not recommend him more. He is an awesome coach with a great deal of experience and knowledge, and great person to be around as well.

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I have really enjoyed my experience at Enterprise Fitness. I am trained by James, who has been a massive help in my fitness journey. He patiently worked through my weaknesses with me, which has now progressed into bigger movements, which is just what I was looking for when I first wanted a personal trainer. James has a background in sports, making it easy for me to relate to him, and he has helped me immensely in working through specific things I wanted to improve. I would recommend this place to people who are keen to fully commit to their fitness goals.

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Great studio with extensive selection of equipment. The trainers are extremely professional and know exactly what is required to cater to your fitness goals

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I have been training at Enterprise as an online client with Jaka for 12 weeks now. After an initial consult I have been able to confidently train by myself, supported with weekly video calls and a monthly in person session. What I have gained so far is invaluable and I highly recommend anyone who is looking for not only results but long term knowledge to improve their health fitness and lifestyle. I highly recommend Enterprise Fitness and Jaka!

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I recently completed 12 weeks with Tom. His patience and extensive knowledge were complemented by expert interpersonal skills throughout. Subsequently, I had a great training period with great results. Very happy I made the investment and I highly recommend Tom. Thank you.

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I love training at Enterprise! I found them a couple of months ago and was expertly paired with Tyrone as my PT. He is by far one of the best trainers I have ever worked with. Incredibly knowledgeable and endlessly supportive. The whole crew are amazing and very easy to talk to and their new location in Abbotsford is beautiful. It really is a pleasure to get to go in and work out

Christopher George

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Absolutely the BEST you will experience!Tyrone is a LegendI went from “normal body” to winning first place 7 times in my very first bodybuilding competition, I don’t go anywhere else coz you’ll just end up here anyway!

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6 weeks ago I had no motivation and lived in a general mental malaise. Based on the 5/5 rating for Enterprise, I thought they’d be worth giving a go. Turns out the rating is well earned!I got paired up with Hugh, and he’s helped me turn my life around. He provided me a detailed nutrition and training program, and has supported me through the last 6 weeks. I am now down from 90kgs to 83.5kgs. I feel lighter, I feel stronger, I feel more focused. My general mental health has drastically improved.Sometimes you can turn things around yourself, and sometimes you can’t. I’m incredibly grateful to Hugh for his training sessions and level of knowledge that’s helped me start the change, and also the ongoing support to help me to maintain a better level of wellness in my lifestyle.

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Makes such a difference training under a personal trainer like Jason! My technique and efficiency in my training and diet improved so much thanks to him. The gym space and one-on-one training style is ideal for this looking to see results physically and mentally.

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Coming to enterprise is an important decision for anyone who is truly focused on elevating their life training goals.I’ve training for many years and knew I needed expert guidance to structure my training to next level which Tyrone has nailed for me so I can achieve my personal goals.The program structure has enabled me to focus on my consistency and gain weekly results. Tyrone’s candour and coaching style is great and leaves nothing to chance to ensure success.I know I made the right decision to come to Enterprise, I have found the coaching approach a standout, the formula is a success story, the team are amazing and super friendly.

Matthew Giuffrida

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Enterprise is a fantastic facility with awesome trainers. My trainer, Jaka, is extremely thorough and diligent with all areas of training, nutrition and lifestyle. He has taught me how to train hard with high intensity which has really helped my fitness. Would definitely recommend!

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It is difficult to put into words what Enterprise offers, but in short it is a place where any body, no matter where you come from and what your goals are, can come and work on themselves by learning from the absolute best in the field. There never feels like an endpoint, as what Enterprise does is cultivate a way of life in its clients giving them the tools to mould their identity into whatever version they desire. The focus and attention they give to each individual is unique in the industry. It is this culture of detail, care, and overall striving towards excellence that I think makes it no mystery why Enterprise is the pinnacle of personal training in Melbourne. It is an absolute privilege to train here and I cannot wait to see where my incredible coach Jaka will help me get to!

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The knowledge I’ve gained under Coach Jaka’s guidance is invaluable. They didn’t just tell me what to do they explained the why behind it. I now have better insight into how my body works and how to fuel it properly.

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I have been training at Enterprise Fitness for 2 months now with Lewis and Hugh, and I couldn't be happier with my experience and results. The sessions are always well-organised and educational, with both trainers showing a deep knowledge of the science behind fitness. They track everything in great detail and have helped me with both nutrition and a holistic approach to health.Thanks to their guidance and motivation, I have seen great results in just a short amount of time - losing weight and gaining muscle. Lewis and Hugh are not only great trainers but also really good guys who push you to be your best self.I highly recommend Enterprise Fitness to anyone looking to improve their fitness and overall health. Thank you Lewis and Hugh!

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Enterprise Fitness and Jason have made a huge difference in my quality of life. I have seen dramatic improvements in my strength and mobility. I love rocking up to my sessions knowing that Jason has planed it all out and that I only need to focus on my technique. Jason’s sense of humour and his banter make training fun but it is his knowledge and ability to mix up the routines that has kept me going back week in week out for the past 12mths.

Stephanie Charles

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I can’t recommend Matt Crooks at Enterprise Fitness highly enough. I had never had a personal trainer before and had never lifted weights. Matt helped me set a clear long term goal and then he helped break it up into smaller medium term goals which we are progressively ticking off which is very motivating and rewarding. Not only do I work a lot harder in the gym with him there to push me but I am also learning how to lift safety and with the right technique. Not only is he an expert at what he does but he is also great fun. Best health decision I have ever made 🙏

1714971658

The high quality work and effort all the trainers put in is just next level, nobody can match it. They have honestly transformed me inside and out I never thought I’ll achieve such a perfect body and build so much confidence but at the same time learn so much about yourself. There standards and methods they put in place can’t be compared because they are built to make your experience more personal to suit you to achieve your end goals plus more!! No words can explain how well there all trained and provide such a high quality experience!!!

1713768893

I have been training with Matt Crooks for the past 13 weeks and it has been such a great experience. From the very first intro meeting I felt so welcomed and at ease. Matt pulled together detailed fitness and nutritional plans and has given me the knowledge and confidence to hit the gym independently, which was always a hurdle for me! Matt has worked through health obstacles and provided me a strong base to keep training and working on - something no other PT has managed to achieve. Great atmosphere and a wealth of knowledge - couldn’t recommend enough!

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I started training with Enterprise fitness and Shane in October 2023 and they have been welcoming and supportive since the moment I started. Shane and the team are focused on getting to know you and your goals and working with you to achieve them.Since I have been working with Enterprise fitness I have seen a huge shift and change in my mindset and physic for the first time in my gym journey.Highly recommend anyone to jump in and join the Enterprise Fitness team.

Martin Richardson

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Enterprise Fitness doesn't 'do' personal training, they deliver personal results via expert coaching. And if you haven't experienced the difference, you will get it once you train with Enterprise for a few weeks! I went in with short term and long term results and I hit my short term goals exactly as planned out by my senior coach Jaka. I am now well on my way to being the heathiest and fittest I've been and the knowledge and enjoyment I get out of training is something that I've never experienced with any other trainer (and there's been a lot over the past 20 years!).

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Highly recommended, Coach Jason helped me reach my goal quicker than I imagined. Great program and follow up throughout. Program was very adaptable to personal circumstances with great results. Very responsive with enquiries.

1712655660

Joining Enterprise Fitness has been an absolute game-changer for me. With the guidance and expertise of trainers like Hugh, Harry and Ari, I have achieved my weight loss goals and gained invaluable knowledge about proper nutrition and fitness techniques. Thank you

1711876680

From the moment I walked into Enterprise Fitness I felt welcomed and supported by the entire team. Shane and Jason are exceptional coaches who truly care about my fitness goals and well-being. Their friendly and meticulous approach to nutrition and training has helped me achieve results I never thought possible in the short time frame.

1711268892

I started training with Matt Crooks at Enterprise Fitness in July 2023. Enterprise is a welcoming environment where I immediately felt comfortable. Being fairly new to strength training, Matt has consistently provided me with a clear plan to reach my goals and has continued to reassess and modify the plan along the way, as needed. His technique instruction, nutrition advice and attention to detail has been invaluable. As a result I have achieved everything I initially set out to do and continue to train with Matt to now build on strength.

1711087868

I have been fortunate enough to have been training with Jason for quite a few months now. Jason's passion for health and fitness has helped propel me towards my goals in the gym, on the scales and just in every day life. The tools that Jason has given me, not just working towards a fitness goal, but an overall optimal health goal are invaluable and I am truly grateful for the support.

1710993863

Signing with Enterprise was a great decision for me. I’ve trained with a number of PT’s before and tried to do it by myself, but the knowledge I’ve gained in a very short space of time and the goals I’ve managed to achieve with their help has been awesome. I couldn’t recommend Hugh and Shane enough.12 weeks in and 10kgs down.

1710496017

Straight up it’s hard to find people who know what they are talking about and show it too. They are passionate people that can optimise your health needs essentially. Appreciate everything guys :)

1709762440

I'm thrilled to have found Enterprise Fitness! I want to express my gratitude for the exceptional one-on-one gym training that my teenage son has received from his personal trainer, Hugh. The transformation in his stamina, strength, and the positive impact on his basketball game have been truly impressive, all within a relatively short period. It's evident that the training is tailored to his individual needs, and the encouragement and support provided have made a significant difference in his fitness. As a parent, seeing my son thrive under such guidance brings me not only joy but reassurance. What sets Enterprise Fitness apart is not just the physical improvement of my son but also the personal and genuine care that Hugh and the team have consistently shown towards him—an essential aspect of the service I was seeking.I wholeheartedly recommend Enterprise Fitness, especially Hugh, for anyone seeking personalised and effective one-on-one training. The results speak for themselves, and the caring approach makes the entire experience exceptional.Thanks, Hugh, and the Enterprise Fitness team, for making a positive impact on my son's fitness journey through your excellent training program and for providing a safe and inclusive environment for him. #oneveryhappymum

1709600242

I joined enterprise to kick-start my fitness again. With the guidance and support of my coaches Al and Hugh I was able to drop 8kg, tone up, and really improve my fitness and habits. I have now developed a healthier lifestyle - which Al and Hugh were fantastic in supporting me with. My coaches helped me to break bad habits, learn proper gym form and nutrition, and to really tone myself up and develop a consistent routine. Al and Hugh would always push me and test my limits, which is something I couldn't do myself. I always enjoyed coming to my sessions, and achieving better results each week was amazing. I know that a lot of my success is attributable to my coaches - also both genuine and fun to chat with, yet completely dedicated to helping me achieve my fitness goals. I really appreciate them and would not hesitate to recommend Al and Hugh specifically! Thank you!

1709111493

If you want world class, THIS! IS! IT!!Saturday the 27th of Aug 2022 marked my 12th week training with Enterprise and with coach Amy. All I can say is, I’m so glad Mark picked up that phone when I called cancel my commitment. I was nervous and anxious about trying something new but once I stepped into the studio, I felt a sense of calm and comfort. It’s now almost March 2024 and I’m still training with Enterprise, striving to achieve my new goals.Dedication, education and commitment is the key to my new life. Training with Enterprise has given me that and more!Amy has been the absolute best! Any little question I have whether it’s “how do I do this exercise” to “what would you choose off this menu” she’s been nothing but brilliant and made the whole process simple and enjoyable.This review can go on for ever, really I just want to say thanks for investing the time in me, I look forward to ongoing training with the team.Keep up the great work!

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I can't recommend Ari Otis enough as a trainer! Thanks to his expertise, I've exceeded my expectations by Iosing over 6kg and gaining more muscle and definition in such a short time. Ari is extremely thorough, knowledgeable and professional and has perfectly tailored my sessions to achieve my goals. He also makes the sessions enjoyable, no matter how tough they are. The only downside is that I've bulked up so much that my clothes are bursting at the seams! I definitely recommend Ari if you want great results and a positive training experience.

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Amy has been coaching me recently, she has been able to guide me with a specified meal plan and training routine that I have been able to follow to achieve my goals. She constantly supports me and keeps me on track when dieting!

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Coached by Ari Otis and it has been a great experience, not only has he helped me lose 10+ kg but increased my strength in all major lifts. Not only am I feeling more energetic and able to get through my busy days but I’m also moving heaps better on the field and feel like I did at 18!