The Benefits of the Strong Fit Phase 1 Program at Wonga Health & Fitness Studio

Strong Fit Phase 1 starts NOW 💪 This isn’t just another program—it’s strategically planned and scheduled with your real life in mind. Whether you’re aiming for better work performance, genuine rest, or want to play without limits, this is the Wonga way.

Designed for Real Results—Whatever Your Goal

Are you prepping for HYROX Brisbane, a half or full marathon, a big bike ride, or just looking to adjust your body composition? Because of our carefully selected compound and functional movements, Strong Fit Phase 1 delivers wide-ranging benefits across all disciplines—from athletic performance to holistic health.

How the Strong Fit Strength Class Works

• Balanced, Strategic Scheduling: Choose Mon/Wed/Fri or Tue/Thu/Sat—our systemised structure fits your rhythm. Even if you only attend once per week, you’ll still see progress thanks to our focus on progressive overload and full-body compound movements (multiple joints, multiple muscles).

• Full Body, Functional Focus: Each session is packed with compound exercises that improve range of motion, movement quality, and recovery. Show up and know the plan is done—all you need to do is finish it!

• Attendance Flexibility: You don’t have to train every day to see results. Our approach supports your schedule and recovery, not the other way around.

Why This Matters

You can’t improve what you don’t plan for, and you can’t progress what you don’t monitor. Strong Fit Phase 1 is a structured, systemised strength program that creates clarity, consistency, and measurable results. By training one or all three workouts each week, you’ll gain strength and see improvements across your whole body by the end of the 4-week program.

This is a smarter, more sustainable approach—supporting progressive overload, proper recovery, and meeting you exactly where you are in your fitness journey.

Why These Movements Matter: Training for Real Life, Not Just the Gym

Strong Fit Phase 01 isn’t random. Every movement is selected to improve how your body moves, feels, and performs in everyday life — while also driving strength gains and positive body composition changes.

This phase focuses on:

• Full-body strength

• Core stability

• Unilateral balance

• Power and work capacity
  All essential for building a body that’s not just leaner, but more capable.

Strong Fit #1 — Foundational Strength & Core Control

Reverse Cable Woodchop

• Everyday benefit: Twisting, reaching, lifting groceries, getting in and out of cars.

• Why it matters: Trains rotational core strength and spinal control.

• Body composition: Builds deep core muscles that stabilise heavy lifts and support fat loss through improved movement efficiency.

Flat Dumbbell Chest Press

• Everyday benefit: Pushing doors, getting up off the floor, pushing objects away from the body.

• Why it matters: Builds upper-body pushing strength with joint-friendly dumbbells.

• Body composition: Increases lean muscle in the chest, shoulders, and arms — boosting metabolic demand.

Barbell Deadlift

• Everyday benefit: Picking things up safely — kids, laundry baskets, furniture.

• Why it matters: Trains the hinge pattern and strengthens the posterior chain.

• Body composition: One of the highest-return lifts for total muscle mass and fat-burning potential.

TRX Fallouts

• Everyday benefit: Protects your spine during bending, lifting, and twisting.

• Why it matters: Develops anti-extension core strength.

• Body composition: Improves core engagement so other lifts are safer and more effective.

Bulgarian Split Squats & Single Arm Rows

• Everyday benefit: Walking upstairs, balancing on uneven ground, carrying bags on one side.

• Why it matters: Corrects left-to-right strength imbalances.

• Body composition: Unilateral work increases muscle recruitment and caloric output.

Strong Fit #2 — Lower Body Strength & Work Capacity

Y Mid-Back Trap Raise

• Everyday benefit: Better posture at desks and while driving.

• Why it matters: Strengthens postural muscles that reduce neck and shoulder pain.

• Body composition: Supports better lifting mechanics and breathing efficiency.

Seated Single Arm Cable Row

• Everyday benefit: Pulling objects toward you, opening heavy doors.

• Why it matters: Builds balanced upper-back strength and shoulder stability.

• Body composition: Improves muscle tone and posture — often a visible confidence boost.

Ab Wheel Rollouts

• Everyday benefit: Protects the spine during sudden movements and lifting.

• Why it matters: Develops deep anterior core strength.

• Body composition: Enhances trunk stability so heavier loads can be lifted safely.

Kettlebell Sumo High Pulls

• Everyday benefit: Picking items up from the ground with power.

• Why it matters: Combines lower-body strength with upper-body coordination.

• Body composition: High muscle activation = high energy expenditure.

Step Ups, Leg Press, Sled Push

• Everyday benefit: Walking hills, stairs, long days on your feet.

• Why it matters: Builds leg strength without excessive joint stress.

• Body composition: Large muscle groups drive fat loss and lower-body tone.

Strong Fit #3 — Power, Coordination & Athletic Confidence

Kettlebell Hang Cleans & Jerks

• Everyday benefit: Explosive strength for quick movements and reactions.

• Why it matters: Trains power production and coordination.

• Body composition: Power training preserves muscle while improving metabolic output.

Kettlebell Swings

• Everyday benefit: Hip power for walking, running, lifting.

• Why it matters: Reinforces strong hip mechanics and posterior chain endurance.

• Body composition: Excellent for fat loss due to sustained high output.

Renegade Rows & One-Leg Squats

• Everyday benefit: Stability during unpredictable movement.

• Why it matters: Builds core, shoulder, and hip control simultaneously.

• Body composition: Multi-joint demand increases total training effect.

Russian Twists & Figure 8s

• Everyday benefit: Rotational strength for daily tasks and sport.

• Why it matters: Improves trunk control and coordination.

• Body composition: Supports visible waist strength without excessive spinal loading.

The Big Picture: Why This Works

This program doesn’t just chase fatigue — it builds:

• Strength that transfers to real life

• Muscle that supports long-term fat loss

• Movement confidence at any age

By training each session once per week, you allow:

• Proper recovery

• Progressive overload

• Sustainable results

That’s how Strong Fit delivers real transformation, not short-term exhaustion. but another key perspective is even if you only attend the gym for strength training once or twice a week you can still optimise your progressive overload techniques and achieve high levels of results.

Want to take this further?

Real Results, Real Community

Tracking this progress is easy with our member App where we load our workouts for you to monitor your progress https://wongafitness.mypthub.net/auth/

At Wonga, you’re not just joining a program—you’re joining a supportive local community. Our trainers are here to guide you, answer questions, and celebrate your wins every step of the way.

Ready to train smarter and get stronger in 2026? Book your first Strong Fit session today—first timers welcome!

Contact us at 0483 925 625,

info@wongafitness.com.au, or visit wongafitness.com.au for more details.

Max & The Wonga Fitness Team