Home > Enterprise Home Workout Series | Episode 2

Enterprise Home Workout Series | Episode 2

Our second episode of the Enterprise Home Workout Series is a spicy one.

This is another full body burner; 3 lower and upper body supersets, plus a nasty tabata finisher (if you’re new to tabatas, you’re in for a fun time…).

Follow coach Adrian’s instructions in our video to ensure you’re nailing your technique.

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Start with…

A SERIES:

Heel Elevated Squats, x12 reps @ 4210 tempo
60 sec rest
Quadruped Hip Extension, x15 reps each side @ 4012 tempo60 sec rest
3 to 5 sets

Move onto…

B SERIES:

Pike Push-up x12 reps @ 3210 tempo
60 sec rest
Inverted Rows x15 reps @ 3012 tempo, Alternate One Arm Banded Rows
60 sec rest
3 to 5 rounds

Then…

C SERIES:

Banded Pull Apart x20 reps @ 2012 Tempo
30 sec rest
Spider Wall Walks, x5 reps @ control
30 sec rest
2 to 4 rounds

Followed by the long awaited FINISHER:

Tabata Squats or Squat Jumps
20s work, 10s rest x8 rounds

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

Need coaching? Contact us today.

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1735090626

Highly Recommend! Matt and the Enterprise Fitness team have helped me prioritise my health and fitness again this year. Creating a plan around my busy lifestyle meant there were no excuses, and Matt kept me 100% accountable 100% of the time. More than just PT, the nutrition and dietary support I was given meant I was set up for success. I am so grateful to Matt for feeling strong again. I couldn’t recommend Enterprise Fitness more.

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Tyrone is the real deal! Six months of hardcore training, and I’ve hit goals I didn’t think were possible. He’s tough, motivating, and makes you push beyond your limits. If you want results and are ready to work hard, Tyrone’s your guy. Pain today, pride tomorrow—Just be prepared—he doesn’t mess around. Thanks, Tyrone, for the sweat, the soreness, and the success! 💪

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Sometimes you can get a lot more done with teamwork. Coach K at Enterprise has 100% supercharged my fitness progress.I wasn't expecting miracles when I walked in three months ago. I already have a long history with working out, and I've made steady progress on my own. But training by yourself is hard, especially when you have a lot of other stuff going on in your life. I figured it might be good to have some help.I was super impressed by the thoroughness of the process. K asked about my goals and existing habits and put together exercise and nutrition plans that built on what I'd done in the past. He took the time to explain the 'whys' behind my plan and helped me target the areas I was missing. He was patient and encouraging, but never condescending. The gym has a really good vibe, with people of all fitness levels made to feel welcome.In the 12 weeks I've been at Enterprise, I've lost 3-4% bodyfat and put on so much muscle that my family and coworkers have started commenting on the 'guns' (my 2yo niece wanted to poke my biceps, which was cute.)Even if you're experienced in the gym, don't underestimate how powerful it is to have a good coach! I've never worked so hard in my life, but it feels much easier because I'm not doing it alone.

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Just completed a 12 week course with Hugh and I am so grateful for the experience. I was a gym newbie and self conscious starting out but Hugh gave me the confidence not only to take up space in the gym but also to pursue other forms of exercise and sport, giving me the push I needed to live more actively. I progressively lost weight when I followed the easy meal plan, and felt stronger every week. Hugh was fantastic at balancing firm encouragement with astute critique and positive reinforcement. On top of that Hugh managed to create an atmosphere of fun that made every session so enjoyable - couldn't recommend enough.

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The team at Enterprise Fitness are phenomenal and I couldn’t recommend their services more.They provide in depth work out plans and nutritional advice which is personally tailored to your dietaries and personal preferences.Shane in particular has been fantastic and has motivated me every step of the way always making himself available to answer my many questions on diet and exercise.You won’t regret training with these guys!

Chris Butterworth

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I've trained all my life but had started to suffer from regular injuries and hadn't made any real progress in years. In the last 9 months training with Jason I've gone from 25% body fat to <14% and lean mass has increased from 58.5kg to 62kg. I'm probably in the best shape I've ever been.It's been a case of train smarter, not harder. The advice and accountability along the way has had a massive impact on my overall fitness.My diet is more consistent and enjoyable. I'm getting better overall nutrition, and I haven't had a training injury since I started. It's probably added years to my life and given me knowledge I can apply to my training and nutrition for the rest of my life. I wish I'd started sooner.

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I just completed the six-week split course (2 sessions per week) and have lost 7 kilos. I’ve never been this excited to hit the gym. The environment was incredibly welcoming, and the support from everyone was amazing. My trainers were Hugh and Kai— I truly feel spoiled. Kai is tough but super knowledgeable, while Hugh is strict yet patient, always keeping me accountable with my food plan.Big thanks to the entire Enterprise team!

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Lewis has been my personal trainer for years, and I can confidently say he’s the best in the business! His professionalism and wealth of knowledge are unmatched, and he has been instrumental in strengthening my body and improving my overall fitness. Lewis genuinely listens to your concerns and adjusts each session to your needs, knowing exactly when to push you to achieve more and when to take a step back.His approach is not only about physical fitness but also about fostering confidence and resilience. I always leave our sessions feeling stronger, both physically and mentally. Lewis is incredibly accommodating, making it easy to stay consistent no matter how busy life gets.The entire team at Enterprise is fantastic—warm, supportive, and always creating an uplifting environment. Every visit is not just a workout; it’s an experience that leaves you smiling and motivated to keep going. If you’re looking for a trainer who truly cares about your progress and well-being, Lewis is the one! Highly recommended!

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Highly knowable staff who are a delight to train with. If you are looking for trainers that are more interested and invested in your training technique and results rather than their reflection in the mirror then this place is for you!

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Can’t recommend these legends enough - Al’s support and coaching through my journey at Enterprise has been absolutely life changing for me, he met me where i was at each week and I wouldn’t be where i’m at now without his help; now consistently exercising, eating regularly and motivated. thank you!

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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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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.

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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.

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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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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.

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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

Glen Vandervelde

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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!

Isabella Borroni

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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 🙏

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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!!!

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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!).