Thrive in 2025 is a community of individuals who are investing in themselves for a better life by shredding body fat and building muscle.
The team model allows members to support each other, share their experiences and struggles and get answers to any questions they have.
This program consists of 4 sessions per week.
Session Breakdown: 3 Training days - Weights / Core / Conditioning 1 Recovery Day - Mobility / Flexibility / Light Cardio
There are progressions and regressions for each exercise so don't worry about your level of training experience.
If improving your quality of life while getting leaner, stronger and fitter is what you want, then take action and join the Thrive Community today.
See you on the inside...
A1
Goblet Squat
4 x 8
A2
Deadbug Heel Tap
4 x 16
B1
Barbell Push-Up
3 x 8
B2
Russian Twist
3 x 16
C1
Single Leg Glute Bridge Hold
3 x 25
C2
Single leg Standing Calf Raise
3 x 10
D
TRX Row
3 x 10
Strength/Power
E
Glute Gains 1
1. Mini Band Donkey Kick x8 e/s 2. Mini Band Tempo Squat x6 - 4 seconds down / 4 seconds Up 3. Banded Fire Hydrants x10 e/s 90 seconds rest 2-3 rounds
A1
DB Split Squat
4 x 8
A2
Plank
4 x 40
B
Seated Shoulder Press
4 x 8
C
Seated Hamstring Curl
3 x 10
D
Single Arm Lat Pull Down
4 x 8
E
Cable Paloff Press
3 x 10
Walk / Run, Row, Ski
F
Treadmill 500m 90 secs rest Rower 500m 90 secs rest SKi Erg 500m 90 secs rest 2 Rounds
A1
Seated Single Leg Press
4 x 8
A2
Calf Raise (single leg)
4 x 10
B1
Seated Chest Press
4 x 8
B2
Ab Wheel
3 x 8
C
TRX Low Row
4 x 8
D
Hip Thrust Machine
3 x 10
E
Adductor Squeeze
2 x 20
AMRAP Rower / Med ball Slam / Shoulder Taps
F
Row x 15 Calories Med Ball Slams x 8 Shoulder Taps x 30 Seconds As many rounds as possible (AMRAP) in 10 minutes
BSc. Hons in Strength & Conditioning ✔ Level 4 Personal Trainer ✔ 8+ years of Coaching experience ✔ Cillian's specialties include, Fat Loss, Muscle Gain, Improving Posture and Core Strength 👊
BSc. Hons in Sport Science and Health✔ ASCA Accreditation ✔ Level 4 Personal Trainer ✔ Luke's specialties include Nutritional Programming, Conditioning, Injury Prevention and Training for Sport / Events 👊
Rugby Player
Verified Athlete"Working with Luke and Cillian transformed my approach to training. It gave me the consistency and accountability I needed to push on and get into great shape for the upcoming rugby season in Otago."
When you join a team you’re getting more than programming, you’re joining an online community.