6 WEEK NUTRITION & FITNESS PROGRAM
The next round of SQUAD starts Monday 28th October.
Registration opens Monday 16th September.
Register your interest below and we’ll get in touch soon with all the details.
Turn up the intensity. Ignite your potential.
When you’re part of the SQUAD, you’ll never go at it alone. Discover how the power of a team will get you on track and keep you there.
Our SQUAD is your secret weapon; a team of experts and a program designed to ignite your fitness journey and smash your goals.
With the SQUAD behind you, finding your focus and your fitness potential has never been easier. Choose your journey - Transformation or High Performance - and we’ll get you on track with a six-week training and nutrition plan that will not only start the fire but keep it burning long after the program has ended.
Join SQUAD and get access to weekly workout and meal plans; learn about fitness and nutrition from industry experts and discover the motivation of “sweating it out” together with exclusive training sessions in club.
Choose your program High Performance or Transformation - and we'll get you on track with a six-week training and nutrition plan that will not only start the fire, but it keep it burning long after the program has ended.
Take a page from an athlete’s playbook to build a strong, defined body and push yourself to reach your personal best. This multi-disciplined program will take your fitness to the next level with an emphasis on strength, power, speed, agility and mobility.
We know developing sustainable healthy habits is the launchpad for creating positive change. Whether you’re looking to reignite your training or set your fitness journey in motion, we’re here to guide you on making confident choices that support your weight loss goal. This program will introduce high-quality movement, assist in burning fat
and building lean muscle.
Login online to access your weekly workouts and meal plans
Test your fitness and measure your results to see how far you’ve come
Exclusive weekly training sessions with your SQUAD leader
Join us for SQUAD Social; the ultimate group workout
The next round of SQUAD starts the 28th of October 2019.
Existing Joiner Offers
Sunday the 27th October.
$195 program + 2 x PT sessions (give yourself an edge
$99 Program Only
$195 program + 2 x PT sessions (give yourself an edge
$199 Program Only
$215 program + 2 x PT sessions (give yourself an edge
with six 1:1 sessions with a fitness professional).
Not a Fitness First Member?
Speak with our team at your nearest club to learn more about bundling a 3 month Platinum membership + Start Up fee with your SQUAD registration for $550 (early bird) or $650 (standard rate).
SQUAD is only available to Fitness First members. If you’re not currently a member, you can join SQUAD at the time of joining Fitness First. For a limited time only, you can bundle a 3 month Platinum membership + Start Up fee with your SQUAD registration for $550 (early bird) or $650 (standard rate).
SQUAD is run three times per year. Keep an eye on this page for information about start dates.
Each week we’ll recommend two SQUAD training sessions in club with your SQUAD leader; a workout designed by our experts to complete on your own 1-2 times throughout the week; and a class recommendation such as HIIT, Cycle or Pilates. If you’re keen to commit to more than five days of training, there will also be bonus workouts to try.
There are two in-club sessions included in each program. These sessions are run on the gym floor by the SQUAD leader in your club. Session times can be viewed here and on the club timetable online when the program starts.
SQUAD will be running in every Fitness First club so you can attend any SQUAD training session at any club throughout the week. If you can’t make a session, your weekly workout plan will include a bonus workout that you can do in your own time.
Group sizes will vary per club and your SQUAD leader will make sure every participant gets the most out of each session.
The SQUAD training sessions are designed to suit all fitness levels and abilities, with options to modify or intensify exercises as you go.
At the halfway mark, we’ll be running an exclusive training session for SQUAD participants. This mega session is designed to push your limits in a friendly, competitive environment with the support of your squad behind you. As others around you step it up a notch, you’ll want to give it your all!
Each week you will get an easy-to-follow and great tasting meal plan that includes breakfast, lunch, dinner and snack options, as well as a shopping list. Meal plans can be easily substituted to match your needs and preferences depending on your health and fitness goals.
Yes. These options are provided the first time you log in to the portal.
These options include two or six one-off sessions with a Personal Trainer. Your SQUAD leader will contact you to arrange these sessions and pair you up with a PT. We recommend taking up these sessions in the first few weeks of the program to help you find your focus and kick things off with expert advice that is personalised to you and your goals. You may choose to continue working with a PT, in which case this should be discussed with them directly.
It’s important to learn where you stand before you set out, so in your very first SQUAD session, your SQUAD leader will give you a card to record your results and check back in on your progress as you go.
If you chose Transformation, you will have the option to participate in a weigh in at the beginning and end of the program. If you chose High Performance, your SQUAD leader will take you through a basic fitness test that is repeated at the end of the program.
If you’re looking for more detailed measurements and feedback on your progress, we recommend taking up the program + PT option to work through this one-on-one with a trainer.
We do not recommend this program if you are pre or post natal.