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Grace Personal Training

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Ease back into movement after birth. This program is designed to help women reconnect with their body and get back to movement AFTER clearance from their GP or health care professional. Home workouts designed to get you moving at a safe and steady pace. Be sure to continue bracing correctly, breathing throughout each exercise and not pushing your body. Take your time and enjoy getting back to movement. 
Equipment needed: Dumbbells, theraband, exercise mat & booty band. (box or bench optional)

Post Natal 

GP Clearance

>30min

6wks-4mths

Minimal Equipment

Home Workout

Back To Movement

Block 1

Block 2

For Women ready to get back into fitness post birth. It is recommended 'Back To Movement' program is complete first before beginning. Exercise sessions increase in length and difficulty, adding more variations and will be more challenging on the pelvic floor and abdominals. Be sure to continue bracing correctly and not pushing your body. Take your time and enjoy getting back to movement. 

Post Natal

>1hr

3-8mths

Minimal Equipment 

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Back To Basics

Are you a beginner? Or approx 6mth Post Natal and ready to get into the gym and start training? This is the perfect program to regain your confidence and introduce yourself back to the gym floor. With a mixture of free weights and machines, you’ll have the opportunity to gain strength and work the movement patterns.  Post Natal Women: Please note it is strongly suggested to complete Back To Movement & Basics prior to starting Back To Strength to assist in pelvic floor and core function. 

Beginner 

Gym 

Strength 

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Back To Strength 

Build strength + power, increase your ability to lift to progress overall with your training journey. If your goal is to build muscle or a strong physique, developing strength is an important key. Test yourself and see how hard you can really push your training. 

4 days

Strength

1-1.5hrs

Increase lifts

Build / Growth

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Strength Progression

Block 3

Building an hourglass shape takes time and commitment. With 3 lower & 2 upper body sessions you will be working on developing a strong and balanced physique. Strap in and be prepare to work hard during your sessions to get the best results. Level: Intermediate-Advance

5 days

Build

1.5hr

Muscle Growth

Glutes

Hourglass Build

Glute Growth is for the peachy keen who want to put in the work to make their booty pop. With three lower body sessions, we will be hitting the hamstrings, quads and glutes hard to make that perfect shape. But that's not all, to make the perfect bikini shape two upper body session are also locked in. This program isn't for the faint hearted so fuel your body appropriately and get to work. 
Days per Week: 5 
Session length: 1-1.5hours
Level: Intermediate-Advance

8 Weeks

5 Days

1-1.5 hours

Growth

2 Upper

3 Lower

Glute Growth

Feeling anxious or overwhelmed about starting at the gym? You're not alone.  This program is designed so you can get use to the gym environment without needing to be in the thick of the busy section. Get a few pieces of equipment, find your quiet corner and get working. Minimal machines are added - but there are some to help build your confidence! 
Days per Week: 4 
Session length: >1hour
Level: Beg-Intermediate

4 Days

>1 hour

Anxious

Full Body

Minimal

Wallflower Workouts

Project Feel Good is GracePTs most recent challenge. Train like the team to achieve their incredible results. If you've got a goal date to be in shape - this three month challenge will make it happen. Each block has an increase in intensity and makes you push and work hard to get where you want to be. 
Days per Week: 4 
Session length: 1-1.5hours
Level: Intermediate-Advance

12 Weeks

Challenge

2 Lower

Project Feel Good

Busy & Balanced is designed for boss babes who are short on time but still determined to get their body moving.  This program requires only three days a week, taking the pressure off you during a busy schedule and ensuring you train with structural balance - so none of the good stuff gets missed. 
Days per Week: 3 
Session length: >1hour
Level: All levels

3 Days

All Levels

Busy

Busy & Balanced