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Fit Couple



Perfect to train at home.


Whether you can't get to a gym or just want some extra workouts this plan is ideal for you!


Gym Workout



The Complete program is the full package!  This program offers training in all aspects of strength, conditioning, and gymnastics at a volume and intensity to take you to your peak levels of fitness!


  • Who runs Paradise Fitness?
    Paradise Fitness is run by Husband and Wife, Matt and Amy. We are dedicated to providing you with an amazing place to train, to grow and to become the best version of yourself. Our aim is to make it the best hour of your day!
  • Is Paradise For Me?
    Yes! Everyone can join our classes regardless of age, injuries and current fitness levels. The programming is modified for each person to help you safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout. Our coaches are here to guide you through the workout and give the perfect workout tailored to you as an individual.
  • Do I have to be fit to start?
    Absolutley not! At Paradise we have a program that will get you fitter and healthier. Your current fitness level does not determine whether you can start. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals. Our training is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Just remember, people come to the gym to get fitter!
  • How many classes should I do a week?
    2-4 classes a week is a realistic for beginners, depending on your level of fitness when you start. It may take a while for your body to get used to training at that intensity, so at the beginning you might need more recovery time between training days. Our 2 x classes per week membership is a great place to start!
  • What kind of results can I expect?
    Be patient. Results take time but if you’re consistent, they absolutely will come. The exciting thing as a beginner is that results come fairly quickly, even in 30 days you can really see a difference in your strength and overall fitness. Some common results our members see after regularly hitting our classes are: fitter, leaner, healthier, better mentality, clothes fitting better and more energy! What's not to love!!
  • I don't want to get bulky!
    Our classes do involve a weight training / resistance training element, such as the barbell, dumbbells, kettlebells etc. Strength training is a great way to enhance your shape, feel stronger and fitter as well as an effective way to burn body fat. As a female, it is actually quite challenging to build muscle. At Paradise, we focus on what your body can achieve and celebrating that, often a more toned physique comes with this.
  • What do I need to bring with me?
    Yourself, a good attitude and a water bottle!
  • Im scared, nervous, worried about starting. Help!"
    We’ve all been there…it normal! We have all joined a gym for the first time before. Everyone is always open and friendly to new-comers, we pride oursleves on being the friendliest gym around. We promote a family-like atmosphere of support and camaraderie amongst our members. Everyone remembers what it was like at the start and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level. We have great coaches who are there to help. We've got your back!
  • Where do I park?
    Park in the car park infront of the main Seale Hayne building. We would recommend giving yourself an extra 15 minutes for the first class to make sure you find our facility and to get yourself familiar with the area.
  • It's more expensive than a regular gym!
    That's the thing... we are not a regular gym. We provide group fitness classes, coach lead, by knowledgeable staff, where you train side by side with like minded, friendly members. The results you’ll achieve are unparalleled and the community is what keeps people coming back! You really become part of the family. Your typical gym experience relies on you knowing what exercises to do, and for you to have the self-discipline and motivation to do it on your own. Very little guidance accompanies the standard gym membership, which usually results in boredom, injury and lackluster results. We offer classes, personal training nutrition and more. Our members love it! Come and see why.
  • I havent trained for a while, will it be hard for me to get started?"
    Our training is designed to be challenging for all, but every workout is modified to suit any fitness level or injury. What that means is whether you are new or an elite athlete, you can do the same workout, but the workout is adjusted according to each athlete’s fitness level. We teach our members how to focus on their own journey using the other members around them for motivation, and our coaches always provide support every step of the way. Reach out and let us know you’re interested!
  • I am pregnant or postpartum, can I still join?"
    Of course! Our coach Amy is a Pregnancy and Postpartum Athleticism Coach, who is a Mum herself! When you are pregnant or recovering postpartum, the main focus of exercise is first and foremost safety. If we can keep you gently and safely moving throughout your pregnancy, not only will you feel better mentally, but it can be healthier for you and your baby.
  • Am I stuck into a contract?
    Absolutely not! Our memberships are rolling contracts. Just give us 14 days notice and we can end or pause your membership at any time. We are not a big coorporate company, Paradise is run by a couple who's passion is helping people! We are here to help YOU and fit in with YOUR lifestyle.
  • I want to get started... what do I do now?
    It could not be more simple, drop us an email! Ask us any questions you like or just let us know which membership you want and we will sort the rest. Some people prefer a chat over the phone, just let us know in the email and we can give you a call!

Example Day

Warm Up

1. Move

12 Minute AMRAP

12/9 calorie ski (OR Row)

36 Single Unders

8 Alternating Plank toe touches (each side)

8 Deadbugs (each side)

8 kip to swing


2. Workout Prep

1 Set: (At workout pace)

20 Double Unders

5 Toes To Bar

20 Double Unders 

2 Bar Muscle Ups 

Class WOD 

3 Rounds For Time 

100 Double Unders

30 Toes To Bar

-Rest 1:1-

3 Rounds For Time 

50 Double Unders

10 Bar Muscle Ups  


Athletes Notes



Target Time each set: 7-9 minutes

Time Cap each set: 11 minutes



This is about gymnastic capacity and ability to stay smooth and consistent on double unders!

We want bigger sets of all movements and consistent pacing from round to round



Go for bigger sets on the DU relative to your ability. We’d love 1-2 sets for most rounds!

Focus on consistent breathing and as much wrist motion as possible.


Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.


Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.



The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.

Aerobic Capacity A

1000m Machine

100 Sit Ups

1000m Machine

100 Sit Ups

Rest 2 mins Then

1000m Machine For Time

Aerobic Capacity B

2 x 800m run

1 min rest between sets

2 x 600m run

1 min rest between sets

2 x 400m run 1 min rest between sets

All at a moderate 60-80% pace


Strength / Oly

A) Squat Snatch

3 Full sets

5 Squat Snatches @60%

4 Squat Snatches @70%

3 Squat Snatches @80%

Rest 2-3 mins, reduce the load and repeat

All reps to be good quality singles


B) Back Squat

7 x 3 (Build up to a heavy triple for across the 7 sets)

C) Weighted Dips

Build up to a 8 rep max

Then 3 x 8 @75% of 8RM

Rest 2-3 mins between sets

Skill WOD


C2B Pull ups / Pull Up / Ring Row

rest 30 sec between sets

The Complete Program also provides you the Bodyweight + Minimal Program free of charge.

Here is an example of a Bodyweight + Minimal Day 

Warm Up

3 Rounds

9 Shoulder Circles

6 Air Squats

3 Inch Worms

Bodyweight Option


For Time


Push Ups

Back Step Lunges

Air Squats

Rest 3 mins on completion then

For Time


Push Ups

Back Step Lunges

Air Squats

Minimal Equipment Option.


For Time


Push Ups

Back Step Weighted Lunges

DB or KB Single Arm Thrusters


Rest 3 mins on completion then

For Time


Push Ups

Back Step Weighted Lunges

DB or KB Single Arm Thrusters


Accessory Ab Burner

2 Rounds

40 Sec Hollow Hold

20 V UPS

20 Sit UPS

Rest 1 minute



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