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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1745453616

I trained with Jason and Hugh for the last 6 months, and I can’t express how much it has changed my life - both physically and mentally. Jason and Hugh not only helped me build strength and confidence, but also educated me on proper nutrition in a way that is easy to understand and stick with. I’ve learnt so much and feel better in my own skin.

Unfortunately, I had to stop training due to a move, but i genuinely look forward to coming back.
Great dedicated, knowledgeable and supportive trainers which I would highly recommend.
Thank you for everything! 😌

1745402546

Al's a great coach! I've been going to EF for a few months now and Al has helped me create a much more sustainable nutrition and fitness plan. He adapts it constantly based on my lifestyle, work commitments and existing injuries. Al keeps me accountable for all aspects of my lifestyle (fitness, nutrition, recovery/rest) and it has helped immensely to build a healthy routine.

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1745193242

Beet training with Al for ~5 months and the results have been exceptional. His knowledge, patience and attention to detail are second to none.

1744168456

Jazz is the best!

There aren’t enough positive words to explain my experience with Jazz and Enterprise Fitness.

Jazz is approachable and bubbly while also being able to put her foot down firmly with someone like me who doesn’t loveeee exercise and manages to push me to get the desired results without making me resent the process. Every session is fun with Jazz!

Beyond fitness, Jazz has a solid knowledge of nutrition which is supported by all the trainers at Enterprise Fitness. I really appreciate that Jazz takes the time to answer all my questions (lots of them out of hours and most a bit silly) and if she doesn’t know the answer, she will research and come back to me.

I’m very excited to continue my fitness journey with Jazz and to see what we can achieve!

1743403327

I came to Enterprise wanting help with achieving my physical goals. I had the mindset of - if you tell me what to do, I’ll do it. I didn’t know a lot about nutrition and how to pair that with training but I learnt a lot from K and he made the whole experience really easy to follow.

1743329249

My experience training with Coach K has been awesome. He is patient, attentive and an excellent coach, he has taught me so much about training and nutrition and I have made more progress towards my fitness & physique goals in 12 weeks with coach K then training for 9 months on my own. If you are looking to change your life for the better then Coach K is your man !

Roshan Jonnalagadda

1743051950

Tom is simply exceptional! In just 6 weeks, he helped me transform my body - reducing belly fat while building shoulder and leg muscle. What sets Tom apart is his comprehensive approach. He corrected my posture, loosened my tight glutes to improve my squat form, and shared valuable knowledge about nutrition and exercise science that I'll use for life. Always cheerful and motivating, he pushed me to reach my potential while making sessions enjoyable. He even offered to "sacrifice himself" by eating my tiramisu just to keep me on track - now that's dedication! If you want a trainer who delivers results and equips you with lasting fitness knowledge, Tom is your best choice.

1742938259

I’ve been training with Callum for the past six weeks, and it’s been an incredible experience. He is so patient and welcoming, creating a supportive environment that makes every session enjoyable. He knows exactly when to push you and sees the strength in you even when you don’t. I’ve seen so much progress since starting, and I always look forward to my workouts. Highly recommend!

1742732114

If you want a COMPLETE physical and mental transformation, don’t look anywhere else but Enterprise. You’ll achieve your health and fitness goals and more in this world-class training facility. I have been training here for 10 months and honestly cannot imagine a better gym out there.

I’ve tried over 16 other personal trainers and
none of them even come close to comparing to Al, Mark and the Enterprise team; their skills and dedication to your goals is NEXT LEVEL! 🔥

1742639529

Been training here for a year now, and honestly, it’s one of the best things I’ve done since moving to Melbourne.

I started with zero fitness, basically a stick figure. Jaka pushed me in a good way and helped me build a good base. Jazz is super friendly and never minds my weird questions, whether they're fitness related or not. Shane is fun to train with and super sharp. He is always quick to catch the little things like posture and energy, and adjusts things right away. When they noticed I wasn’t doing so well physically, they instantly adjusted my program to fit my situation. That’s one of the things I like most about this place. They're quick to respond, no matter what the issue is. Bit by bit, I started seeing real changes. Now I’ve actually got some muscle going on.

The vibe and the space are great. Trainers are always working out too, and every time I feel like giving up, just seeing them reminds me why I started in the first place.

Can’t say enough good things about this place. If you’re thinking about joining, just do it :D

1742448832

I can't rave enough about Lewis Franz my PT. He's taken me from exercise intolerant and scared of the gym, to lifting more than I ever have in 6 short months. Now when my partner throws my little nephew around in whizzy dizzy's and he then turns to me, I can do exactly the same thing with absolute ease. I had no idea just how much building my upper body strength and leg strength would change my world!

On a more human note, Lewis is incredibly well researched, approaching training like a meticulous scientist-practitioner. He lifts, but he also knows how and why to lift. His prepared, intellectual, professionally capable, and emotionally intelligent approach helped me build my trust and get me started from zero. His kick start was exactly what i needed and what no-one I'd ever come across in my gym days could have done. I cannot convey my sheer gratitude, thanks Lewis! And thanks Enterprise!

1742258716

I hit my lowest body fat percentage in just under three months of training with AL! He is the best trainer I’ve ever had! His nutrition knowledge and training program are excellent—he is highly experienced!

1742201550

I was trained personally by Mark some years ago. His attention to detail, focus and commitment to me as a client not only gave me great results and got me in great shape for my natural bodybuilding competitions, it also made me feel valued and seen as a person.
I know Mark trains all his trainers to work in this way so I would highly reccomend Enterprise Fitness to anyone wanting to get in shape, get results and feel better.

Dominic Ruggiero

1741923754

I've been training with coach Kirtanraj for 12 weeks. My situation is complex, suffering ulceric colitis, and I have been able with his guidance lose 6kg and a substantial percentage of bodyfat. He is an incredible coach who was incredibly understanding and patient. I can't recommend him enough for your training requirements.

1741901397

Coached by Lewis Franz and it has been a great experience, not only has he helped me increase my strength in all major lifts, I’m also feeling more energetic and able to get through my busy days while also moving heaps better on the field and feel like I did at 18!

Vaibhav Sadavarte

1741653599

I don’t typically write reviews, but my experience with Enterprise Fitness has been so outstanding that I just had to share. I’ve been a member since April last year, and the service here has truly exceeded all my expectations. From the welcoming environment to the knowledgeable staff, this place is dedicated to helping you achieve your personal health goals.

I've had the privilege of training with Hugh and K, and they’ve been more than just coaches to me. Each has their own unique style, which keeps me motivated and engaged in my workouts. They constantly push me beyond what I would do on my own, and I’ve gained so much knowledge over the past year, especially when it comes to optimizing muscle growth and nutrition.

I highly recommend Enterprise Fitness to anyone out there who is serious about achieving their personal health goals. It's been a fantastic experience, and I’m confident others will feel the same

1741388688

Exceptional Personal Trainer – Duncan is Simply the Best!

Training with Duncan has been an absolute game-changer for me! He is not just a personal trainer—he is a coach, a mentor, and a constant source of motivation. From the very first session, it was clear that he genuinely cares about his clients’ progress and well-being. His ability to push me beyond what I thought I was capable of, while always ensuring proper form and technique, has helped me achieve results I never imagined possible.

What truly sets Duncan apart is his attention to detail. He doesn’t just tell you what to do—he takes the time to educate you on why each movement matters, ensuring that every rep is done with the right posture and engagement. Thanks to his guidance, I feel stronger, more confident, and more in control of my body than ever before.

Beyond his expertise, Duncan’s energy is contagious. He is kind, patient, and always brings a great sense of humor to our sessions, making even the hardest workouts something to look forward to. He knows exactly when to challenge me and when to encourage me, creating the perfect balance between pushing limits and making training enjoyable.

If you’re looking for a trainer who is not only highly skilled but also a pleasure to be around, Duncan is the one. I couldn’t recommend him more!

1740620313

I’ve been training with Coach K for around 6 months now and it has been life changing. He is a great coach who really understood my goals and pushes me to complete them. Previously I worked out alone with no personal training and although I made some progress, it wasn’t exactly what I wanted and it took years to lose a few kilos. But, after I started at Enterprise all the time that was wasted trying to understand how machines worked, what exercises to do, and what I should be eating was dissipated which allowed me to entirely focus on the workouts given. I’ve had extreme results in a short period of time, I definitely recommend.

Spencer Yasotharan

1739852408

I’ve been training at Enterprise Fitness for over four months now and it’s been a transformative process. I didn’t have experience in gyms / lifting weights, but coaches Tom B and Tom P have both helped me gain confidence and improved my general form massively, including identifying weaknesses which I didn’t know existed. Would definitely recommend.

1739791101

BEST of the BEST!

I’ve been training at Enterprise Fitness for almost 9 months and boy oh boy I couldn’t be any happier with my journey here so far.

From the moment you enter the doors at Enterprise Fitness, you are welcomed into the community.

I can’t be anymore grateful for my coach Al who has helped me transform my body composition in a such short amount of time. Al has supported me with the appropriate exercise and nutrition mechanisms which has set me up for success. Al continues to keep me accountable, motivated helps me stay on track even with my busy lifestyle! I appreciate the constant checks ins, the personalised programming around my habits / goals, and teaching me something new each week. Al and all the Coaches at Enterprise Fitness are welcoming, personable, reliable, committed and passionate in what they do best.

Thanks Al and the Enterprise coaches/ team for helping me push beyond my limits. I’m looking forward to a much bigger year for in reaching my next journey at Enterprise Fitness!

If you're looking for a gym with knowledgeable trainers and a supportive environment, I highly recommend Enterprise Fitness.

If you’re looking for change, I highly recommend Enterprise Fitness. Big thanks to Al (and Hugh) for being part of my journey!

1739498017

Have been training at Enterprise for over a year now and have found everyone to be incredibly friendly and welcoming. Al in particular has been great in developing a program to work towards my goals while dealing with work constraints and some pre-existing injuries. He also has the patience of a saint helping me find a nutrition plan that actually works for me. One of the best things I’ve done for myself, only wish I’d done it sooner.

Ramanathan Anushan

1739425112

I have been training with Al at Enterprise Fitness since July 2024, and in that time, I have lost around 11.5kg. From the very beginning, Al has been incredibly supportive, guiding me through both training and nutrition. Since working with him, I feel stronger, more confident, and in control of my fitness journey.

On my first day at Enterprise Fitness, while discussing my nutrition plan, Al asked why I wanted to lose weight. I told him that I wanted to stop people from judging me for wearing oversized t-shirts. I’ve always worn them because they make me comfortable, but people often assume it's because I’m overweight. My goal was to be able to lift my shirt and prove that I wear it for comfort, not because of my size.

When I started, I was wearing 3XL t-shirts - now, I fit into 2XL, but I still choose to wear 4XL just because I can. I’ve lost weight, gained confidence, and no longer let others' judgments define me.

I highly recommend Enterprise Fitness.

Huge thanks to Al and Enterprise Fitness for their unwavering support!

1739403441

I've been with Enterprise Fitness for over a year now. Al has been an incredible personal trainer from day one! He’s thoughtful in designing fun yet challenging programs and has been a great help with my nutrition as well.

I've also had a great experience with other amazing coaches over the past year – Jason, Hugh, and Jazz.

Everyone at Enterprise Fitness is very supportive and I highly recommend!

1738969072

Am very happy to to be hear

1737158215

I'm 41 years old and been to many gyms in my lifetime already. This is by far the best bang for buck service available. You really do get results and amazing feedback that perpetuates you further towards your goals. Ask for Tom Peacock. One of my favorite personal trainers at Enterprise fitness.

Anastasia Milonakos

1736838319

BEST of the best!! I first discovered Enterprise Fitness when I participated in one of the education workshops (Elite Results) just over a year ago. It was here that I was blown away by the level of expertise, knowledge and know-how, more importantly the RIGHT knowledge that was shared, in an industry that can often be confusing at times, saturated with so many misleading trends and information.

It was easy to discern and distinguish the quality of Enterprise Fitness, across the board. I was fortunate enough to learn from Mark and the phenomenal coaches who presented over the course of the workshop. After the few solid days of learning and gaining a new appreciation of what 'real' training was truly about, I was hungry to continue my learning of all things fitness, and wanted to be trained by the best in the business.

In a room full of outstanding coaches (only the highest calibre of fitness professionals), I hand-picked Lewis as my PT. I immediately felt a sense of welcome from the first time I met him. Whilst his professionalism and expertise are remarkable, Lewis is always supportive and makes every session comfortable with his approachable, friendly nature. He is an absolute top tier coach, with unsurpassed knowledge on all aspects of training, human anatomy and nutrition. In addition to ticking every box as a trainer, Lewis is just an all-round great person who brings authenticity to everything he does!

The entire culture at Enterprise Fitness is something that left an immediate impression on me and is something I've grown to recognise and appreciate every time I walk through the doors at Enterprise. The aesthetically stunning, yet non-intimidating gym facility and premium equipment make it a joy to train here. I have never enjoyed my own training as I have since being a part of the Enterprise family. The environment is truly awesome and uplifting, with a strong sense of integrity and class at its core.

I have the utmost respect for Enterprise Fitness, and Master Coach Lewis Franz ... highly recommend!!

1736650804

Probably the best gym in Melbourne. Having trained with both Thomas and Hugh, you can see what sets Enterprise Fitness apart - it’s the quality of their staff. Knowledgable, accountable and laser focused on getting the results. Professionals.

Lindsay Oldfield

1736339905

I've been training at Enterprise for (I think) around 9 years and I love it!!
From day one, I've felt welcome in a supportive, inclusive and respectful environment. A true testament to Mark and all the coaches.
My coach is Lewis; he is one of the most experienced, knowledgeable and committed coaches. Lewis is incredibly supportive in helping me achieve my fitness goals and makes every session challenging and rewarding (lifting progressively heavier weights).
I highly recommend the team at Enterprise.

1736331740

I was never into the gym but after joining under Lewis's guidance, Enterprise is far more than that. Lewis has helped me gain strength, maintain and improve weight, as well as the ability to get through my football game, all while over 50.

1736319208

The team at Enterprise Fitness are the most knowledgeable and dedicated staff I've ever had the pleasure of working with. My coach, Kirtanraj has been my #1 supporter since day 1 of my fitness journey at Enterprise and continues to show up for me emotionally (and physically) every session. I have never had a more positive experience entering their facilities and cannot imagine changing my training regime for any other fitness business. Recommend 1000 percent, worth every cent!!!

1736228265

I’ve been training at Enterprise for a number of years and couldn’t recommend their services more.

The gym is first class and Lewis is one of the best at what he does.

I’ve really enjoyed training here and believe it is one of the best things I’ve done for my overall health & fitness.

Roberto Ruotolo

1735889013

I can’t be thankful enough towards Jazz and coach K for helping me achieve goals that were out of my imagination. With their constant check ins and ensuring I stick to my individual nutrition plan and exercise program, they continue to bring out the best in me! They have helped me strive for greatness and within myself taught me that with hard work you can achieve what you want and beyond that. They’ve taught me how to work within those hard times of social eating and going out and showing me that all can be achieved with determination and fun along the way too.

I’m excited to continue my journey at Enterprise Fitness with Jazz and coach K, we have so much planned already! Thank you for pushing me beyond what I thought was possible!

Josh Van Douwen

1735821876

I've been training at Enterprise Fitness and couldn't be happier with my experience! My trainers, Tom and Shane, have been incredibly supportive in helping me achieve my fitness goals. Not only have they guided me in improving my overall strength and fitness, but they've also helped me transform my body composition.

The team's expertise is unmatched and they make even the most complex aspects of training and nutrition feel simple and manageable. Dieting is now an easy and sustainable part of my lifestyle.

What really set Enterprise Fitness apart from other gyms is its amazing culture. The gym has a welcoming and friendly atmosphere, with all the trainers greeting and encouraging you every time you're there. It’s clear that they genuinely care about your progress.

If you're looking for a gym with knowledgeable trainers and a supportive environment, I highly recommend Enterprise Fitness. Thanks, Tom and Shane, for helping me on this journey!

1735793156

The moment I walked into enterprise fitness they were on the ball. Very welcoming. Very knowledgeable and they have a clear vision for you. Very well organised. My coach Hugh was outstanding. He taught me all the fundamentals and made me feel comfortable. Great trainers and great people. I’ve come a long way in my fitness journey thanks to these guys.

1735782290

I did a 12 week block of training with Hugh.
The aim was to correct poor technique, gain better mobility and get me on track with a good diet.
Hugh was great to train with , in 12 weeks I’ve felt a massive difference in mobility, diet is back on track and easy to stick to and am now engaging the correct muscles when lifting weights.
Big thanks to Hugh and the team at EF
Sam..

1735461804

I couldn’t recommend Enterprise more. From my first initial consult with Mark to meeting Coach K the level of service, customization and investment into getting to know me, my goals and lifestyle was second to none. As someone who retained multiple gym memberships throughout the years and only really went once or twice I was unsure how committed I’d be. I’ve never been someone who is enthusiastic about working out and struggle to find the motivation to consistently show up. Enterprise changed that, they empower you with nutritional information to ensure you have the knowledge to make permanent lifestyle changes. Coach K went above and beyond to understand my goals and objectives as well as explain the intent behind the nutrition and training program. I’m beyond thrilled with my progress so far and we’ve only just passed the halfway mark. In 8 short weeks I’ve completely transformed my way of eating, made significant changes to my body composition and for the first time ever actually enjoy going to the gym and training! If you’re serious about making long-term, sustainable lifestyle changes then I highly recommend getting in touch with Enterprise!

1735256093

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.

1734988881

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! 💪

1734861323

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.

1733788172

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.

1733778773

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

1733287190

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.

1733255574

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!

1733096041

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!

1732958565

1732856271

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.

1732706202

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!