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Fit Girl

online packages

It's time to get serious about your health and get support from a team of professionals who's job is to get you to your results!


Every body is different, so we provide many options to get to the same result - your goals.  Decide what type of training you would be excited and motivated to participate in, pick a plan and let's get going!

Our online personal training and nutrition packages are designed for individuals with a busy lifestyle, who have not always got the time to workout with our trainers, all meal plans and workout programs are individually customised. 


Our plans are 4 weeks, 8 weeks and 12 weeks long and come with coaching support to get you moving, keep you moving, motivate and hold you accountable.

Work directly with a Fitness Industry Professional, it matters not what level of fitness you are, you will have direct access to our best coaches and we will work with you to create a workout program guaranteed to achieve results!



STEP 1. For Android phones, click here to download the free "Team Kevlar" app from the Google Play Store.

For IPhone users, click here to download the free "My PT Hub" app from the Apple Store.



STEP 2. Send your name and email, fill up your online PARQ form here to create your username and password to access your app.


STEP 3. Click here to pick your program of choice.



STEP 4. Enjoy your program (most programs are designed to start at the beginning of the working week).



Home Beginner.jpg
Beginner Workout, 4 Weeks
Female fat loss.jpg
Home Intermediate.jpg
Intermediate Workout, 4 Weeks
Female fat loss.jpg
Home Advanced.jpg
Advanced Workout, 4 Weeks
Female fat loss.jpg
Female Fat Loss, 4 Weeks
Female Fat Loss, 8 Weeks
Female Fat Loss, 12 Weeks
Male fat loss.jpg
Male Fat Loss, 4 Weeks
Male fat loss.jpg
Male Fat Loss, 8 Weeks
Male fat loss.jpg
Male Fat Loss, 12 Weeks
Female muscle gain.jpg
Female Muscle Gain, 4 Weeks
Female muscle gain.jpg
Female Muscle Gain, 8 Weeks
Female muscle gain.jpg
Female Muscle Gain, 12 Weeks
Male muscle gain.jpg
Male muscle gain.jpg
Male muscle gain.jpg
Male Muscle Gain, 4 Weeks
Male Muscle Gain, 8 Weeks
Male Muscle Gain, 12 Weeks
Male beach physique.jpg
Male Beach Physique, 12 Weeks
Female Booty Builder, 12 Weeks


  • All programs come with an incredibly easy to use and intuitive "Team Kevlar" App on the iOS and Android.  


  • This App allows you to interact with your trainer,


  • Access all of your workouts (use them real time at the gym or at home or outside etc,


  • Make any desired changes and record when you are done),  


  • Sync your fit-bit, track your nutrition (by scanning barcodes if you wish) ,


  • Track your measurements and progress photos,


  • Print your grocery list for the week,


  • Check out your 12 week calendar, 


  • You can also use a laptop, tablet, or desktop if you don't want to use the "Team Kevlar" App.

Every movement of each exercise in all workouts have:


1. A video to demonstrate the movement


2. A detailed written description of how to do the exercise


3. A thorough breakdown of muscles used, exercise category, difficultly level etc.




Below is a small sample.


Abdominals - Intermediate 1

Elliptical Trainer

Time     RPE

6m      6 RPE

Cable Crunch

Set      Weight      Reps      Rest
1         null kg       15        1m
2         null kg       15        1m
3         null kg       15        1m


Press Sit-Up

Set      Weight      Reps      Rest
1         null kg       15         1m
2         null kg       15         1m
3         null kg       15         1m


Bicycle Crunches

Set    Bodyweight   Time     Rest
1       Bodyweight    1m      1m
2       Bodyweight    1m      1m
3       Bodyweight    1m      1m



Set    Bodyweight    Reps
1       Bodyweight    15
2       Bodyweight    15
3       Bodyweight    15
4       Bodyweight    15



Set    Bodyweight    Reps
1       Bodyweight    15
2       Bodyweight    15
3       Bodyweight    15
4       Bodyweight    15


Toe Touchers

Set    Bodyweight    Reps     Rest
1       Bodyweight    15        1m
2       Bodyweight    15        1m
3       Bodyweight    15        1m
4       Bodyweight    15        1m


Mountain Climbers

Set    Bodyweight    Time     Rest
1       Bodyweight      1m     1m
2       Bodyweight      1m     1m
3       Bodyweight      1m     1m


Static Rower

Time    RPE

8m    6 RPE

  • Instructions

  1. Grab a mat and lay down flat on your back. Extend your arms above your head with your legs laying flat on the floor. Your body should be at full extension. This will be your starting position.

  2. To initiate the movement, exhale and simultaneously pull your knees (bending them as you go) in towards your torso and roll your shoulders up and off the mat by contracting your abdominal muscles and bringing your arms towards your toes. Continue with this movement until your knees are as close to your shoulders as they can be.

  3. After a brief pause, inhale and return your body along the same path back to the starting position.

  4. Repeat for the recommended amount of repetitions.

Variation: Flat Bench Leg Pull-In or Jacknives.

Type: Strength

Main Muscle Worked: Abdominals


Equipment: Body Only


Mechanics Type: Compound


Level: Beginner


Sport: No


Force: Pull

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