Michael Lees Performance

Michael Lees Performance

A personal trainer and physiotherapist with a proactive approach to life. I aim to help my clients achieve the most out of their bodies, whether it's training for a lifestyle goal, returning from an injury or just to feel fit and strong I am here to help!

Based @aspiregroup City Beach and Osborne Park

Qualifications:
Bachelor of Physiotherapy
Bachelor of Science (Human movement and Human Biology) Certificates III & IV fitness (Master trainer)
Australian Strength and Conditioning Level 1 coach
Zuu Level 1 coach
CrossFit Level 1&2 and gymnastics coach

My aim is to optimise human performance. I am passionate about working with anyone wants to make

Operating as usual

02/06/2021

WEDNESDAY ALL IN

Just tried to keep smiling through tonight’s brutal session @aspiregroup

Buy in: 400-600m run

2 rounds:
21 KB swings
21 Frog squats
21 Butterfly sit ups

3 rounds:
15 TRX rows
15 Explodes
15 calories on rower

4 rounds:
9 Kicksits/side
9 DB curl+squat+press
9 ski erg calories

Cash out:
2 rounds:
200m run
15 burpees

If you like the look of this one then come down to @aspiregroup to get involved, first class is on us!
#aspiregroup #dowhatyoucando

WEDNESDAY ALL IN

Just tried to keep smiling through tonight’s brutal session @aspiregroup

Buy in: 400-600m run

2 rounds:
21 KB swings
21 Frog squats
21 Butterfly sit ups

3 rounds:
15 TRX rows
15 Explodes
15 calories on rower

4 rounds:
9 Kicksits/side
9 DB curl+squat+press
9 ski erg calories

Cash out:
2 rounds:
200m run
15 burpees

If you like the look of this one then come down to @aspiregroup to get involved, first class is on us!
#aspiregroup #dowhatyoucando

26/05/2021

WEDNESDAY ALL IN

Looking forward to tonight’s ALL IN session. Last week was a belter and it was great to see these @aspiregroup legends push each other through it.

The workout:
A) AMRAP 6
40 skater jumps
30 TRX rows
20 bulgarians/leg
45 sec bike/row/ski

B) AMRAP 6
8 press/arm
8 KB swings
8 close grip push ups
8 DB/BB squat cleans

C) AMRAP 6
40 skater jumps
30 TRX rows
20 bulgarians/leg
45 sec bike/row/ski

D) AMRAP 6
8 row/arm
8 KB sumo deadlift high pulls
8 v ups/leg
8 slams

E) EMOM 3
200m run

If you like the look of this workout then come down to @aspiregroup for more, first class is on us!
#aspiregroup #dowhatyoucando

WEDNESDAY ALL IN

Looking forward to tonight’s ALL IN session. Last week was a belter and it was great to see these @aspiregroup legends push each other through it.

The workout:
A) AMRAP 6
40 skater jumps
30 TRX rows
20 bulgarians/leg
45 sec bike/row/ski

B) AMRAP 6
8 press/arm
8 KB swings
8 close grip push ups
8 DB/BB squat cleans

C) AMRAP 6
40 skater jumps
30 TRX rows
20 bulgarians/leg
45 sec bike/row/ski

D) AMRAP 6
8 row/arm
8 KB sumo deadlift high pulls
8 v ups/leg
8 slams

E) EMOM 3
200m run

If you like the look of this workout then come down to @aspiregroup for more, first class is on us!
#aspiregroup #dowhatyoucando

12/03/2021

Today’s fun testing some new programming for the @aspiregroup crew

A) 2 rounds for time:
500m row 🚣‍♀️
20 KB swings
15 goblet squats
10 burpees
*60 sec rest*

B) 6 minutes on the clock ⏰:
Max distance bike erg 🚴
*60 sec rest*

C) Amrap 8:
8 slams
10 plate sit ups
12 mountain climbers/side
100 single skips

This program is an example of what we may complete at one of our ALL IN classes, a varied program testing the engine, working muscular endurance and also requiring an element of mental toughness to grind through it. Come on down to @aspiregroup to get involved in a session like this!

#aspiregroup #dowhatyoucando #michaelleesperformance

Today’s fun testing some new programming for the @aspiregroup crew

A) 2 rounds for time:
500m row 🚣‍♀️
20 KB swings
15 goblet squats
10 burpees
*60 sec rest*

B) 6 minutes on the clock ⏰:
Max distance bike erg 🚴
*60 sec rest*

C) Amrap 8:
8 slams
10 plate sit ups
12 mountain climbers/side
100 single skips

This program is an example of what we may complete at one of our ALL IN classes, a varied program testing the engine, working muscular endurance and also requiring an element of mental toughness to grind through it. Come on down to @aspiregroup to get involved in a session like this!

#aspiregroup #dowhatyoucando #michaelleesperformance

25/05/2020

It’s been great to get back to our amazing facility @aspiregroup Osborne Park. I can’t wait to rip into tonight’s 5.45pm S&C with the crew, it’s shaping up to be a good one 💪🏽

#aspiregroup #dowhatyoucando #michaelleesperformance

04/05/2020

SUNDAY SESSION

Yesterday’s fun with @dave_lees13 throwing around some ideas for the @aspiregroup crew. See below for block one of our session.

Set a clock ⏰ for 32 minutes and aim to complete as many rounds as possible:

100 skips
80 mountain climbers total
60 alternating DB sn**ches total
40 butterfly sit ups
20 burpees
My score: 4 rounds

This one was definitely a bit of a mental challenge, just had to grind through it. Give it a shot and remember to tag 🏷 @michaelleesperformance and @aspiregroup if you get it done!

#michaelleesperformance #aspiregroup #dowhatyoucando

29/04/2020

SPRINT SESSION

Here’s a belter of a sprint 🏃🏽‍♂️ sesh I got through yesterday. I love this style of training, a real focus on max speed for each effort with plenty of rest in between sets. I ran but feel free to row/bike/ski erg if needed.

4 x 200m leaving every 60 seconds
6 x 100m leaving every 60 seconds (complete 10 pushups during rest)
6 x 50m leaving every 45 seconds
6 x 25m leaving every 30 seconds
Finisher:
4 rounds:
20 seal jacks
20 double crunches

Remember to tag 🏷 me @michaelleesperformance if you get it done!
@ North Beach, Western Australia, Australia

19/04/2020

SUNDAY SESH

Today’s bodyweight sweat session was deceptively tough, credit to @jeremyscottfitness for the ideas for this one. Definitely a spicy 🌶 one for our @aspiregroup crew (and anyone else keen) to try today/this week, it’s just what I needed to get the body moving on a Sunday!

On a 25 minute running clock complete:
50-40-30-20-10 reps:
Jumping jacks
Mountain climbers (total)
Drop squats
Skater jumps (total)

Immediately after finishing the above combo, complete 10 rounds (or as many as you can in the remaining time) of:
5 burpees
20 reverse lunges
My time: 24.20 🥵

Enjoy crew and remember to tag me and @aspiregroup if you get it done!

@aspiregroup #dowhatyoucando #michaelleesperformance

09/04/2020

⚡️ THORSDAY ⚡️

Today’s upper body blast 💪🏽
A) 3 x supersets:
A1) 3 rounds:
DB floor press x 10-20
Deficit push up x 5-10
A2) 3 rounds:
Supinated curls x 10-20
Heavy barbell curls x 5-10
A3) 3 rounds:
Tricep kickbacks x 10-20
Skullcrusher -> narrow press x 5-10

B) 2 rounds:
30 sec overhand barbell curl
60 sec hammer curl -> supine curls
30 sec overhead tri extension
60 sec TRX skullcrushers
30m waiters walk/side
30m holster hold

This one gave a serious pump, give it a shot and remember to tag me 🏷 if you get it done this week. Enjoy!

#michaelleesperformance
@aspiregroup #dowhatyoucando

08/04/2020

WEDNESDAY METCON

This one is brutal! Give this midweek workout a crack for a solid 20-30 minute sweat session 💦 See alternative bodyweight options in brackets.

4 rounds:
500m row (or 500m run)
40 banded hip thrusts (or glute bridges)
30 jack-knives
20 KB swings (or explodes)
10 Devils press 😈 (or burpee tuck jumps)
*1 minute rest after each round

Remember to tag me 🏷 @michaelleesperformance if you add this one into your training this week 💪🏽

#michaelleesperformance
@aspiregroup #dowhatyoucando

[04/06/20]   UTILISING EQUIPMENT

Check out these variations using a few different pieces of equipment. I know plenty of us are scrambling together a temporary home gym or maybe dusting off an old kettlebell at the moment and now have no idea what exercises to do.

Remember that plenty can be done with a minimal equipment, you just need a bit of creativity! Keep an eye out for exercise tutorials and ideas over the coming weeks.

Aspire Group packages are available offering equipment loans, online classes and exercise tutorials so please contact us if you are interested.

Exercises shown:
1: Kneeling slam ball
2: Kettlebell squat clean
3: Dumbbell hang power clean
4: Plate ground to overhead
5: Barbell high pull
6: Dumbbell power sn**ch

#michaelleesperformance

31/03/2020

STRENGTH AND CONDITIONING

Today’s arvo session with @tatjiana__ :
A) 4 rounds:
10-8-6-4 RDL’s
10-12 Split rows/side
10-12 Split squats/leg
10-12 Pallof press/side

B) EMOM 8 (see video)
Minute 1: DB complex (see below)
Minute 2: 50 Double unders

Dumbbell complex:
5 Deadlifts
5 Bent over rows
5 Hang power clean and press
5 DB front squats

C) 3 rounds:
200m row
30 Butterfly sit ups

#michaelleesperformance @aspiregroup #dowhatyoucando

30/03/2020

LIVE SESSION

Our @aspiregroup 5.45pm session is going live tonight for the first of our online lockdown workouts.

@tatjiana__ and I gave this brutal combo a crack this morning, tune in to see what we did 💪🏽

#michaelleesperformance @aspiregroup #dowhatyoucando

29/03/2020

SUNDAY RUNDAY 🏃🏽‍♂️

Today’s @aspiregroup running sesh for anyone who wants to give it a go!

3 rounds:
90 second run/90 second recovery walk/jog
60 second run/60 second recovery walk/jog
45 second run/45 second recovery walk/jog
30 second run/30 second recovery walk/jog
15 second run/15 second recovery walk/jog
*3 minutes rest between each round*

The focus of this session is all about pacing YOURSELF and not trying to match anyone else’s pace. The run block is designed to be at a challenging pace that you can maintain for the whole time (eg 60 seconds) and the walk/jog block is all about allowing yourself a chance to recover before the next hard run effort. If feeling good, up the pace of each run as they time drops 🔥

#michaelleesperformance @aspiregroup #dowhatyoucando

25/03/2020

WORKOUT OF THE WEEK

A) EMOM 25
1: 30-50 air squats
2: 30-50 kicksits
3: 20-30 sit ups + overhead reach
4: 200m run
5: Rest
*choose a challenging but achievable number of reps each exercise*

B) 3 rounds: (30 on/30 off)
Max rep burpees
Hollow body hold
Max distance gorilla crawl

@aspiregroup #dowhatyoucando #michaelleesperformance

23/03/2020

Get outdoors whilst keeping your distance for today’s @aspiregroup community workout:

A) 18-15-12-9
Push ups (+ variation if able)
Pause jump squat
Leg raise
*45 sec superman hold after each round*

B) 3 rounds for time:
40-30-20 reps
Alternating v-ups
Jumping lunges
90-90 shoulder taps
*400m run after each round*

C)
2 rounds
1 min plank
1 min long leg bridge
30-45 sec isometric RDL hold/leg

Tag me @michaelleesperformance if you get this one done and few free to share too 🏷

#michaelleesperformance

23/03/2020

During these challenging times, now more than ever it is essential to prioritise your physical and mental health.

Make sure activity remains a part of your routine no matter where you are, as it’s key in helping create a positive mindset.

Keep an eye out for workout ideas in the coming days.

#michaelleesperformance

20/03/2020

Michael Lees Performance's cover photo

18/03/2020

Michael Lees Performance

17/09/2018

Running into the week 🏃🏽‍♂️

01/08/2018

Anyone else pull this face after 60 calories max effort on the rower?!

This was part of our first session from the @aspiregroup Bali retreat 🌴 ☀️ 💪🏽

20 min AMRAP with partner:
200 skips (singles or double unders)
160 KB swings
120 calories on rower
80 burpees
40 thrusters
*one partner working, one resting, break up reps how you like*

Grab a mate and give it a shot!

28/07/2018

White men can jump 💥

26/07/2018

Action shot from a few years ago during my rugby days...is it time to pull on the jersey again? 🏉

24/07/2018

That’s a wrap! What an awesome opportunity to be a part of the first @aspiregroup retreat, thanks to all involved who helped make the weekend such a blast!

22/07/2018

Couple of pics from day 1 of the first @aspiregroup retreat, what a bunch of legends 💪🏽🌴☀️ @ Canggu, Badung, Bali

17/07/2018

Getting it done.

13/07/2018

It’s flipping Friday!

07/07/2018

Saturday sesh 💥
A) 16 min EMOM
1: 12 back squats
2: 3 Turkish get up R arm
3: 3 Turkish get up L arm
4: 15 Trx skullcrushers

B) Every 3 mins for 3 rounds:
210m row
18 KB swings
15 supinated Trx row
12 jumping lunges

C) 3 x 200m run every 90 seconds

26/06/2018

Ready to get back to routine @aspiregroup after an epic time in Europe 👊🏽

12/06/2018

How good is travel?! Nothing beats exploring the world and experiencing different cultures/ways of life. Trying my best to stay fit (ish) whilst I’m away in Europe escaping the Perth winter.

Gave this quick morning workout in an attempt to burn off the copious amounts of delicious food 😬

3 rounds:
25 hollow bike crunches/side
20 walk throughs
15 rock press
10 walking lunge/side
5 burpee box jumps

20/05/2018

What an awesome day of learning with @coachglossop at his seminar discussing all things related to business development, movement patterns, biomechanics, integration of training methods, programming and overall athlete development. A great reminder to always challenge my current thoughts and reasoning in the industry and strive to be the best coach that I can be. I feel there’s no better way to do this than by learning from other experienced coaches!

21/04/2018

Saturday strength sesh 💪🏽
3 x 8 min components (2 min rest b/w)
A)
10-8-6
Deadlift
Incline bench press
*In remaining time: max rep trx skullcrushers
B)
10-8-6
Lat pulldown
Single arm strict press
*In remaining time: max rep barbell rollouts
C)
10-8-6
Pendlay row
Cannonball squats
*In remaining time: max rep reverse crunches

30/03/2018

Huge thanks to @lloydcjohnson and guest trainer @andrew_pap_ for putting the Wednesday night @aspiregroup gang through their paces whilst @tatjiana__ and I are away on holiday. What a turnout! 🔥 💪🏽

24/03/2018

Another solid week of training complete ✅ I get asked all the time how to get results with training and nutrition.

Unfortunately, there’s no magic pill or quick fix. Not everyone wants to hear it but it’s pretty simple, work hard and stay consistent with training!

My recommendations, don’t chop and change your exercise routine every few weeks and don’t jump from fad diet to fad diet, put in the time and effort to a solid program and the results will follow.

16/03/2018

One of my go-to whole body kettlebell flow combos, give it a try next time you want to mix up your warm up 💪🏽

07/03/2018

Come and get involved in the fun @aspiregroup. We have a variety of top quality trainers sharing their knowledge and expertise with the community. Whether it’s group setting, personal training, physio, S&C, or nutrition. What a place to work 👌🏽

Our story

About: Michael Lees Performance

I am qualified personal trainer and physiotherapist with a proactive approach to health and fitness. My passion is to help my clients create resilient bodies ready for whatever life throws at them. I have experience with a wide range of demographics, from sporting teams to everyday clients and aim utilise my expertise to maximise training outcomes, prevent injuries and help clients live their best lives.

I have over 8 years of experience in the personal training industry and have an extensive background in health and fitness, along with a passion for all sports, having played semi-professional rugby both in Australia and overseas. I am able to train a variety of age groups and can scale sessions as needed, anywhere from heavy resistance to bodyweight workouts.

You can find me at Aspire Group, based out of our City Beach and Osborne Park facilities. When I’m not working, you can find me at the gym doing my own workouts, making a new travel plan/on holidays or attempting to learn a new sport.

Videos (show all)

STRENGTH AND CONDITIONING—Today’s arvo session with @tatjiana__ :A) 4 rounds:10-8-6-4 RDL’s10-12 Split rows/side10-12 Sp...
White men can jump 💥
One of my go-to whole body kettlebell flow combos, give it a try next time you want to mix up your warm up 💪🏽
Kettlebells are one of my favourite pieces of equipment in the gym. I am always using them in my own workouts, as well a...

Telephone

Address


1 Pearson Way, Osborne Park
Perth, WA
6018
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