Melbourne's Leading & Most In-Demand Personal Training Studio

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:


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


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


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


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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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

Contact us
Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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