A 12 week
lifting program

designed to accelerate Results

Take 12 Weeks
Out Of yOUr Life...

...to strip fat, build muscle
and boost your energy

WhY should I Lift Weights?

No other exercise will burn more calories than weight training.

We know it sounds crazy… but that’s the fact.

All of our calories are burnt in our muscle tissue and the best way to burn more calories is to develop more muscle.

Let us teach you the 10 basic movements that will build muscle and burn fat.



If you are training for a better body shape, strength training should be the the first thing you think about!

Strength training will help drop your body fat and get you burning more calories at rest! 

 Strengthen your body so you can be better at the things you love.


Training for results is challenging! It means regularly pushing yourself to your limits. 

It’s the team around you that will keep you coming back when the going gets tough.

In this program, you will be a very important part of a small team of 4-6 people.

This might just be the most important element to your success! 


Most people waste their time being distracted and confused in gyms. 

This program will teach you how to perform the best exercises for building a better body.

Our coaches will keep you focused and accountable so you can get the results you desire, faster!


We don’t expect you to be a part of this program forever! 

Our intention is to get you physically and mentally strong enough to do this on your own.

We will teach you the best lifts, show you the intensity required and give you a 12 week program that you can use for the rest of your life!


This Strength Program Is Life Changing!

We help normal people feel great in their body again

Oh yeah, we get heaps of comments every month…

Ready to start THE

Get started to a fit, healthy and confident body

The Shake Up Provides You With The Support And Plan To Get Back Into Life

WHO IS THE Strength
Program FOR?

This program is for people who want to build a better body.

People who want to decrease body fat, build lean muscle and move better every day.

People who want to learn how to lift weights effectively and do so for the rest of their lives.

The only prerequisite is the willingness to work hard and support others!


Hi, I am Ben O’Connor!

When you give people practical tools, credible information and hold them accountable to their dreams, amazing things happen!
(Founder and Head Coach)


Signup today and get a huge bonus in our package

For Only


or $960 Upfront


Frequeuently Asked Questions

ICE is an acronym for Intense Cardiovascular Exercise. ICE training is a method of exercise which turns aerobic activity into a fat loss weapon. The more intensity you put into your workouts, the more benefits you experience. Most people are accustomed to long, slow steady cardiovascular exercise. For example running, swimming and riding. There is definitely a place for these activities in your body transformation journey, but we need to have a clear understanding of the difference between these less intense activities and ICE training.

ICE training is designed to promote a metabolic environment which fast tracks improvement in body composition. When it comes to fat loss, the key is energy expenditure. Exerting more energy out than you take in on a daily basis will result in fat loss. Taking this into consideration, it makes perfect sense to select a training method which will have the greatest possible impact on calorie expenditure. ICE training achieves this through stimulating your metabolism, ensuring a high caloric utilisation during the workout and in the hours that follow.

The Shake UP™ sessions run anywhere from 15-25 minutes. They are short, sharp bouts of intense, cardio exercise. Remember the objective of The Shake UP™ is to maximise fat loss. It is very difficult to maintain high intensity exercise for extended periods. This is the very unique difference between The Shake UP™ and regular boot camps. Our sessions are designed to allow the individual to exert maximal efforts over achievable time frames. 

If you are looking to improve your body shape, understand that the long duration or excessive aerobic exercise creates a metabolic environment that actually works AGAINST body composition improvements. Many people fall into this trap of excessive cardio exercise and unfortunately, never experience the body composition changes that they desire.

The Shake UP™ sessions involve people from all walks of life, from beginners to the more athletic focused. Each session has a black (advanced), red (intermediate) and blue (Beginner) scaling option. You decided which level you are at and give it your 100%. Our experienced coaches will always encourage you to better your last performance. A program which focuses on maximising fat loss, while maintaining muscle mass should continually provide new and challenging activities to stimulate the metabolism.

In order to achieve this, our sessions are designed to push participants out of their comfort zone through utilising activities and effort levels which they are not accustomed to. Our coaches are experienced level one Cross Fit certified and The Shake UP™ sessions reflect this attitude to training. Be prepared for anything! The only certainty with The Shake UP™ is that you will be lifted to a new level of training intensity.

There is a Shake Up program to suit everyone’s needs, from a Casual Shake through to our Hero Shaker program. When it comes to achieving realistic, sustainable improvements in body composition a 12 week program provides the foundations for success. For this reason, we encourage our participants to commit to their goals and reward them for their commitment.

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