PHYSICAL

Complete all required exercises with good form

Pass basic muscle and skeletal test

Complete mobilising/preparation (warm up) & cool down test

EXPERIENCE

Train a minimum of 3 times every week for 8 consecutive weeks

Attend a minimum 3 Small Group PT sessions

COMMUNICATION

Maintain undeniable level of communication with the InFitPTv team

SPIRITUAL

Being 'InEssence'

EXERCISES 

Rookies must be able to complete all of the following exercises with perfect technique and without being reminded of what they are.

SHOULDERS

UPRIGHT ROWS

SHRUGS

ROTATOR CUFFS

SEATED DUMBELL SHOULDER PRESS

CHEST

PUSH UP

DUMBELL CHEST PRESS

BACK

BARBELL BENTOVER ROW

INVERTED ROW

LAT PULLDOWN

ARMS

DUMBELL BICEP CURLS

DUMBELL TRICEP SKULLCRSHERS

CORE

PLANK

SIDE PLANK

WOODCHOPS

AB CRUNCH

FITBALL PLANK

LEGS

LUNGE

SQUAT

UNILTERAL DEADLIFT

GLUTE BRIDGE

CALF RAISES (DUMBELL)

CRAB WALK (BAND)

OTHER

SKIPPING

BURPEES

WABBLE BOARD

ROWER

BIKE

WALL ANGELS

• Thirst for knowledge
• Energetic and enthusiastic
• Working close with the team. Being a prodigy

• Going missing
• Overdoing it
• Knowing everything

Rookie should always be learning from the others and be focused on one particular aspect of their conditioning. You’ll remain a Rookie until you complete all requirements as stated above. You'll then graduate into becoming a RISING STAR.