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In March we welcome personal trainer Trent Knox to our fitness expert squad. Trent is a Bondi local and ex real estate agent who chose to follow his passion for fitness and made the switch. Kudos to him we say! Life’s too short not to be doing what makes you happy. This week he’s created a high intensity workout based on 15 sec intervals. It’s insanely challenging but worth it. Do it…because you never regret a workout right?

The purpose of this workout is to experience a concentrated session on each exercise. It’s designed to push the body to fail and build muscle endurance. Especially advantageous if you’re an endurance athlete, swimmer, runner, ironman or football, soccer, netball player. But let’s face it Jacq Alwill is none of these, so really it’s an intense workout for any one who is up for it! You ready?


TIME : 30-40min dependent on your rest between each set

ROUNDS: 1x 4minute round of each movement, 15 sec on, 15 sec off for 4 minutes

You can make this easy by setting an interval timer on your phone or watch.

REST:60-90sec between each 4 minute session

SQUAT JUMP : 15 sec on, 15 sec off for 4 minutes

PUSH UP : 15 sec on, 15 sec off for 4 minutes

BROAD JUMP SWITCH : 15 sec on, 15 sec off for 4 minutes

REVERSE LUNGE : 15 sec on, 15 sec off for 4 minutes

MOUNTAIN CLIMBER : 15 sec on, 15 sec off for 4 minutes

LUNGE JUMP : 15 sec on, 15 sec off for 4 minutes

CRAWLING PUSH UP : 15 sec on, 15 sec off for 4 minutes


Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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