A 25-Minute Workout That Will Get You Fit, Burn Fat and Leave You Feeling On Top Of The World For The Rest Of The Day

Click Play To Learn How The Shake UP Is Changing People’s Lives

The Shake Up is the leading outdoor group fitness program that is helping
people fall in love with exercise

Our Partners

Check Out A Typical Shake UP
Workout Session

See why shakers become addicted to the training

The Shake UP is a group fitness program that transforms people’s lives in 25 minutes

– Ben O’Connor 

(Founder and Head Coach)

What Is The Shake UP?

The Shake UP is a results focused, outdoor group training program for real people! 

An ego free training environment where everyone is welcome. 

Our members are parents, business owners, tradies, professionals etc, who want a great workout that is only 25 minutes of their busy day. 

Our workouts are designed to challenge all fitness levels and promote a team culture.

Whether you are super athletic or just starting out, you will find your place with us and fall in love with how great this makes you feel!



Seeing exercise as a chore and avoiding it


Exercise becomes the highlight of their week

Ready To Try The Shake UP?

Get started to a fit, healthy and confident body

The Shake Up provides you with the support and plan to get back into life

Most Group Fitness Programs Will Cost You Over $200 Per Month. We Are Less Than Half Of That...




The Shake UP - Awesome Intense Cardio Exercise


Ready To Sign Up For Your
Free Trial?

Get started to a fit, healthy and confident body

Here's Who Should Join The Shake UP

If you have struggled to exercise on a consistent basis through your life and want to make a lasting change to get healthy, fit and confident.

OR, if any of these apply to you:

Here's Our Process


Click the button and enter your details

Ben our head coach will call you to book in your FREE 7 day trial

Turn up to your first session ready for action

Keep coming up to 6 other times that week to see if The Shake UP is PERFECT for you!

The Shake UP is Changing Lives

We help normal people achieve extraordinary things

Oh yeah, we get heaps of facebook comments every month…

Join The 100s Of People Who Have Partnered With The Shake UP To Transform Their Lives And Health

Get started to a fit, healthy and confident body

Meet The Team


Ben O'Connor

Head Coach

Mike Ward


Mike Walker



Dean Kenway

Super Shaker

Wil Hancock

Super Shaker

Gordon Rutty

Super Shaker

Bruce Adams

Super Shaker

Ready To Start Your Trial?

Get started to a fit, healthy and confident body

“The Shake UP mission is to create training communities that influence and inspire through positive energy, comradery and courage.”

– Ben O’Connor 

(Founder and Head Coach)

Frequeuently Asked Questions

What is ICE training?

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.

How long are the sessions?

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.

What types of activities are involved in The Shake UP™?

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.

Do I have to commit for 12 weeks?

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.

Ready To Try The Shake UP?

Get started to a fit, healthy and confident body

The Shake Up provides you with the support and plan to get back into life