FitHub
FitHub NSW
Fithub Small Group Coaching – Train Anywhere in the World
Can’t make it to our gym? Train with Fithub’s Small Group Coaching Program—a structured, gym-based program designed to help you build strength, increase endurance, and stay accountable, no matter where you are.
🔹 Elite-Level Programming – Follow the same proven methods used at Fithub 🔹 Gym-Based Training – Designed for those with full gym access 🔹 Expert Guidance – Progress with structured plans and coaching support 🔹 Community & Accountability – Stay motivated with like-minded individuals
Train smarter, push harder, and get results—no matter where you are. Join today!
Circuit
A
But in 100 calories on any erg
B1
Trap Bar Deadlift
3 x 6
B2
Incline Bench Press
3 x 12
B3
Push-Up
3 x MAX
C1
Romanian Deadlift
3 x 10
C2
DB Z Press
3 x 10
C3
Tricep Pushdown
3 x 15
D1
One-Arm DB Bench Press
3 x 20
D2
Hamstring Walk Outs
3 x 5
D3
L raise and extend
3 x 10
Circuit
A
Buy in Pick any erg and complete 30 second sprint 30 second off x 6
B1
Bulgarian Split Squat
3 x 20
B2
Lat Pulldown
3 x 10
B3
DB Bicep Curls
3 x 10
C1
Goblet Squat
3 x 15
C2
DB Alternating chest supported row
3 x 20
C3
DB Reverse Fly
3 x 10
D1
Lateral Lunge
3 x 16
D2
Straight Arm Pulldown
3 x 15
D3
Cable Face Pulls
3 x 15
Circuit
A
On any or a combination of ergs complete 5 x 5 minute intervals with the following aim: Echo bike 75calories Ski erg - 1.2kms Rower - 1.2kms Then complete 5 x 200m efforts on the woodway curve.
A
DB Bench Press
3 x 8
B
DB Bench Press
1 x 50
C1
Single Leg Hip Thrust
3 x 20
C2
Plate Front Raise
3 x 10
C3
Bus Drivers
3 x 20
D1
Lying Leg Curl
3 x 10
D2
Low to high chest fly
3 x 10
D3
Split Stance Overhead Tricep Extension
3 x 15
Circuit
E
Complete 100 calories on any erg.
F
Sprinter Sit-Ups
3 x 20
A1
Seal Row
3 x 8
A2
Walking Lunges
3 x 16
A3
Zottman Curl
3 x 10
B1
V Grip Lat Pulldown
3 x 10
B2
Leg Extension
3 x 10
B3
Drag shrug
3 x 10
C1
Bent Over DB Row
3 x 12
C2
Hollow Hold
3 x 0:30
C3
Barbell Bicep Curl
3 x 12
C4
Band Pull-Apart
3 x 20
Circuit
D
Pick any erg 10 seconds all out sprint 50 seconds slow X 6-8
Moussa Hijazi
As an accredited Exercise Physiologist, I’ve worked with athletes across A-League, NPL, Junior Rep Rugby League, pro & amateur boxing, and amateur MMA to improve strength, speed, and endurance. My programs use data-driven methods to help athletes move better, get stronger, and perform at their best—whether on the field, in the ring, or in the cage. Train smarter. Perform stronger.
Take the guesswork out of your training with Fithub’s Small Group Coaching Program. Get structured, gym-based programming that delivers real results—wherever you train. Stay accountable, build strength, and progress with a plan that works. Start today and
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