Home > Fat Blasting Upper Body Workout – Boss Style

Fat Blasting Upper Body Workout – Boss Style

Get the heart racing and the upper body pumped in this fat blasting workout.

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Our main man, Mark, has devised two brutal upper body circuits that will help build muscle, and burn fat in just one hour!

The first circuit includes 6 exercises, in two sections. Each section includes short 15 second breaks between each movement, with a longer 75 second break to catch your breath in the middle.

Repeat the circuit 4 times.

The second circuit involves just two exercises, with 45 seconds rest after each movement. Be conservative with your weights on the farmer’s walk – we’re looking to get the heart rate up!

Repeat this 4 times, and keep pushing yourself right up until the end.

Try it out and let us know how you found it!

A SERIES: 4 SETS

A1 chin ups x5-6 reps
15 sec rest
A2 lat pull down x6-8 reps
15 sec rest
A3 sled pull (approx 16 meters)
75 sec rest
A4 dumbbell press x6-8 reps
15 sec rest
A5 vertical ball throw x6 reps
15 sec rest
A6 rope slams x20 sec
75 sec rest

B SERIES: 4 SETS

B1 farmer’s walk (The Ottobre Special) approx 30 meters
45 sec rest
B2 upper body prowler push x10 reps
45 sec rest

NOTE: please warm up appropriately, make use of our tips in the video

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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!

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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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My PT was Hugh Stebbing and he was a great trainer who was willing to answer all my question and if he didn’t know the answer would chase others to find it out. His communication and service was impeccable and he helped me lose a 12kg within only a few weeks!10/10 would recommend.

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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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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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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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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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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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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!).

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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

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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.