Dana Cripps - Personal Trainer

Dana Cripps - Personal Trainer Personal Trainer & Sports Massage Therapist - Fully qualified & insured - Online and in-person coaching.

Big morning at .dozen.gym today- 4 DEKA circuits 💪 Everyone worked super hard and absolutely smashed it 💥 Even the cheek...
24/04/2026

Big morning at .dozen.gym today- 4 DEKA circuits 💪 Everyone worked super hard and absolutely smashed it 💥 Even the cheeky tabata finisher 🙌

We worked 4 circuits of 50s/10s work/rest, 3 rounds of each circuit:
CIRCUIT 1: Run - RAM alt reverse lunges - sn**ch (needed an extra station 😂)
CIRCUIT 2: Row - Box jump/step over - RAM burpee
CIRCUIT 3: Ski - Tank push/pull - Dead ball over shoulder
CIRCUIT 4: Air bike - Farmers carry - Med ball sit ups

Erg tabata to finish 💪

🌶️ Spicy Deka circuits this morning with the 6am squad 🌶️Started with 40s/20s work to rest on skills based movements fol...
22/04/2026

🌶️ Spicy Deka circuits this morning with the 6am squad 🌶️
Started with 40s/20s work to rest on skills based movements followed by 2 Deka Strong circuits (45s/15s and 30s/10s) All working to Deka movement and weights standards 💪 Team smashed it 🙌 Next session will be working on erg endurance into strength sets 💥

Circuit 1 - 40s/20s work to rest x 4 each station:
- RAM reverse lunge
- Box step overs
- Over shoulder dead ball
- Tank push/pull
- Med ball sit up
- RAM burpee

Circuit 2 - Deka Strong set up
Round 1 45s work, 15s rest
Round 2 30s work, 10s rest - pushing the intensity under fatigue

💥DEKA WITH DANA💥 On 20th June we’re hosting our first .fit event at .dozen.gym - there’s a Deka Strong or a Deka Mile to...
18/04/2026

💥DEKA WITH DANA💥 On 20th June we’re hosting our first .fit event at .dozen.gym - there’s a Deka Strong or a Deka Mile to choose from! I’ll be running Deka style training sessions for my Fitness Racing Classes at The Institute for the next 8 weeks to get you strong and ready for the comp 💪 If you’re registered to compete, come along! If you’re not registered - take a look and get signed up 😉 For those who attend my classes but not competing, don’t worry - the workouts will still be spicy and will get you working hard!

I’ll be signing up for the Deka Strong - so come along and train with me every Wednesday at 6am and Fridays at 9:30am. Let’s train for our goals together! LFG 💪

Big shout out to James and Lucas who smashed their obstacle course race this morning whilst their mums were working hard...
01/04/2026

Big shout out to James and Lucas who smashed their obstacle course race this morning whilst their mums were working hard in the 9:30am Fitness Racing Class at .dozen.gym Such good fun coaching (and chasing behind) them ❤️ Absolutely love our family friendly ethos!

6am class came through STRONG this morning 💪 Bit of a chipper with 15 stations, 2 minute intervals with minimal rest. Pa...
01/04/2026

6am class came through STRONG this morning 💪 Bit of a chipper with 15 stations, 2 minute intervals with minimal rest. Pacing was key, not starting out too fast to make it through to the end. Proud to say they all made it 🙌 Amazing work! And a BIG Institute welcome to on her first class this morning 💪

I am the most terrible at self promotion and completely forgot to take any pictures at my Sunday Session… but the Mornin...
29/03/2026

I am the most terrible at self promotion and completely forgot to take any pictures at my Sunday Session… but the Morning Cookies from went down a treat at my first Women’s Strength and Wellness session this morning at .dozen.gym 😁 It was a lovely morning well spent learning about deadlift variations, foam rolling and some breathwork techniques followed by coffee, cookies and chats ❤️🙏 Really looking forward to the next one!

24/03/2026

Awesome session with Emma and Katy last night 🥊 The core round was tough but they both gave it everything and it was amazing to see them encouraging each other 🙌 That’s what I love about these classes, there’s always someone to help you keep going when it gets hard… they bloody smashed it 💥

The class is growing and there’s only a few spaces left for next Monday - book on via the link in my bio ⬆️

Women’s Strength & Wellness Sunday Sessions - starting 29th March. 8am -9:30am. 💪 Strength workout🧘🏻‍♀️ Proper recovery ...
20/03/2026

Women’s Strength & Wellness Sunday Sessions - starting 29th March. 8am -9:30am.
💪 Strength workout
🧘🏻‍♀️ Proper recovery including breathwork, stretching, icebath and sauna
☕️ Decent coffee and a chat

90 minutes to focus on you. Work, recover, relax ❤️

Link in bio to book ✨

If you’re wondering whether to sign up for one of my classes, here’s a list of reasons why you should:✅ I’m an excellent...
18/03/2026

If you’re wondering whether to sign up for one of my classes, here’s a list of reasons why you should:
✅ I’m an excellent coach 😁
✅ I’m very funny
✅ I’ll always be honest with you — including when I don’t know the answer
✅ No over-complicated stuff— nail the fundamentals, stay consistent, and the results will come
✅ Every session you book keeps my little man supplied in snacks and toys — and honestly, have you SEEN him? 💙❤️ 😂

Spaces are limited so drop me a message or hit the link in bio to book in 💪

These wonderful humans smashed the 6am class today 💪 Fantastic work from everyone, especially in the last few rounds. As...
18/03/2026

These wonderful humans smashed the 6am class today 💪 Fantastic work from everyone, especially in the last few rounds. As a coach I LOVE seeing people dig deep when you can see they are fatigued but they keep form, keep strong until the timer goes 💪 Wednesday mornings, 6am dawn patrol! Join us!

Not everyday, but some days, getting a cheeky workout in looks a little bit like this. Baby is content and his giggles a...
01/11/2025

Not everyday, but some days, getting a cheeky workout in looks a little bit like this. Baby is content and his giggles are helping me push through (and he’s being fully watched by his dad as well as me in between sets), dog is chilling - 30 minutes to smash out a home workout with my dumbbells 💪
I’ve been staring at the dumbbells and just watching them get dusty as I’ve felt nervous about if I could exercise without the baby crying or being unsettled but this morning I decided to just do it and he was fine - even laughing at me, particularly during my lunges, which is just mean 😂 I don’t expect to be able to do this every day, just like I can’t get to the gym every day, but making some time for myself, as tricky as that may seem, is important. And it doesn’t even need to be time just for me, as Nate seemed to enjoy watching me 😁
Coming back to exercise after pregnancy can be really tough - even for me, a PT! So if you’re struggling, get in touch 😁
I should be back teaching in the gym from January… News coming soon! ❤️💪

Yesterday was my first training session since I was around 24 weeks pregnant and it was 🥵🥵🥵 Exercises and weights that w...
16/10/2025

Yesterday was my first training session since I was around 24 weeks pregnant and it was 🥵🥵🥵 Exercises and weights that were once easy were hard BUT I felt SO good for doing it and it was the best having my boys there to help with some motivation. The best cheerleaders ❤️
I’m feeling a little achey today but most of all so happy to feel ready to get strong again and excited for the rebuild ahead 💪🏼

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