Hardcore Fitness

Hardcore Fitness Hard 'CORE' Fitness in Christchurch is all about creating STRONG, FUNCTIONING CORES! PT sessions and small group training in a private studio.

FULL body workouts that are FUN, achievable and EFFECTIVE. Suitable for physical limitations like back pain. ONLINE FITNESS programs - specialising in Pre and Postnatal Fitness. Boutique Studio Training in the heart of Christchurch. Small group fitness classes - including:
Pilates, HIT, Pregnancy and Postpartum. Personal Training and pairs/couples training. With an infectious love of exercise, Lis

a makes working out fun and light hearted - without compromising on serious results.
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Lisa has over 18 years experience coaching and is a Certified Pre and Postnatal Coach. Her extensive knowledge of pre and postnatal exercise, continual up-skilling and substantial experience working with mums (both in person and via online) has positioned her as an expert in her field. She is a mum herself to one precious boy, Valentino. Her own experience of pregnancy and postpartum recovery has powered her drive to make safe and suitable training accessible to all mums.

***Images on Facebook that are not labelled HardCORE Fitness are in no way my own and have been sourced on google images, and any branding or public figures in these are in no way associated with HardCORE Fitness.

29/07/2026

2 awesome exercises for rounder, lifted, STRONGER glutes!
🔥🔥💪😅🤣

- Plie squats (heels elevated)
- Plie abduction pulses (heels elevated)
1 min each, repeat 3x with a 20sec rest between each set! 🍑

You can do these without a resistance band if you don’t have one! A thick book works for a yoga block substitute.

🎉 AND my first online MONTHLY CHALLENGE is starting Monday 3rd August!! GLUTES for this one team and I’m so excited!! I’ll give you sign up details later in the week, would love to know if you are keen! 👇

22/07/2026

This is the number 1 mistake I see with suitcase squats, and it’s exactly why I wouldn’t give them to a beginner to start with (and I would be wary of any online coach who did).

Unlike a goblet squat, where the weight in front acts as a counterbalance, holding the weights by your sides increases the stability demand. Your hips and core have to work much harder to control the movement, and if that control isn’t there yet, it’s much more common to see the knees drift or collapse inwards.

Before progressing to suitcase squats, I like people to build a solid squat pattern first using exercises like a goblet squat or a high squat. These make it much easier to learn to keep the knees tracking in line with the toes.

➡️ ❌ Why does it matter?! If your knees repeatedly collapse in during loaded squats, it can place extra stress on the knee joint and the tissues around it. Over time, especially with heavier weights or lots of repetitions, that can increase the likelihood of irritation or injury.

21/07/2026

20min WEIGHTS workout 💪

Here’s how I’d do it:
• 10-15 controlled reps of each exercise
• Move straight to the next exercise with minimal rest
• Rest 60-90 seconds after you’ve completed all 5 exercises
• Repeat for 3 rounds

➡️ Control the lowering phase, work through your full range of motion and make every rep count - as always, small adjustments to your technique can completely change how effective each rep feels. Good form matters! Suitcase squats are great - if your knees aren’t collapsing In.

The exercises are the easy part. Learning how to do them well is where the results come from! 💪💛

👉 More weight/bodyweight workouts are on my private training Facebook group. 2x bootcamp, 1x Pilates.

19/07/2026

🍑 These FOUR exercises help strengthen your glutes, support your hips and pelvis, and take pressure off your lower back.

Whether your goal is lifting heavier, running with more power, hiking, dancing, or simply moving through everyday life with less discomfort, stronger glutes are one of the best places to start.

Try these, 45 seconds each with no break in between.

🍑 Save this for your next glute workout and send it to a friend who loves a good glute burn!

16/07/2026

Strong, sculpted, lifted GLUTES! 🍑🔥

These Pilates-inspired moves are all about firing up your glutes, no weights needed. Try to keep your hips level and concentrate on the stabilising glute - keep it lifted up as high as you can and keep it tight!

10 reps of each exercise, repeat other side. 3 rounds total!

If you get back pain, GLUTES and your lower core are even more important to include in your training. This one is quite challenging so I would start with glute bridges with both feet on the floor and work up to this.

Save this for your next lower-body workout... and keep an eye out. Something exciting for your glutes is coming very soon! 💪💛

15/07/2026

All my clients say every class is leg day 🤣😬😅 so it’s no secret I LOVE a good legs burn!

Give this exercise a go, keep watching the vid for the advanced and beginner option.

The key is to stay as LOW as you can and feel that quads burn!! Drop the back knee as far down as you can. Preferably a non slippery surface (not wet grass 🤣 I could do a bloopers).

Have you tried it? Let me know what you think!

07/07/2026

You keep doing glute exercises... but can never actually feel your glutes?

It doesn’t always mean your glutes are weak. Sometimes other muscles take over, and a small change in technique can make all the difference.

In this reel, I share 3 signs to look out for!

Can you relate to any of these? Let me know in the comments!

➡️ Follow for tips on how to train your glutes effectively and get more out of your workouts 💪💛

25/06/2026

🍑 Looking for that lifted glute look?

These 3 exercises are a reminder that you don’t always need heavy weights for glutes!

Train with intention - feel the muscle work! 💪💛

For more exercises like this you can find full workouts in my Facebook group training (in the link in my bio).
2x bootcamp, 1x Pilates weekly - you can do them anywhere, anytime.

22/06/2026

Shoulder pain when reaching, lifting, or even sleeping?

This simple rotator cuff exercise can help improve shoulder stability, strength, and control - especially if you’re dealing with niggles, stiffness, or recovering from irritation in the shoulder.

By strengthening the muscles that support the shoulder joint, you’re giving your shoulder the foundation it needs to move better and feel stronger.

✨ For the ladies - If you’re in perimenopause or menopause and noticing unexplained shoulder pain or stiffness, you’re not imagining it. “Menopause shoulder” is a real thing, and targeted strength work like this can be an important part of managing symptoms and maintaining healthy movement.

Try 2–3 sets of controlled reps, focusing on quality over quantity.

Save this for your next upper body session! 💪

18/06/2026

💪 This is why I would give THIS to a beginner:

The goal is to make your movement patterns good!
👉 Learn how the movement should feel.
👉 Learn which muscles should be working.
👉 Build control first.
👉 Strength comes after.

Before adding load, learn to move well.

➡️ Comment “WORKOUT” and I’ll send you the link to the full 12min free workout video on YouTube.
No equipment, proper exercise demonstrations, and clear cues.

Remember to comment how you go! 💪💛

Address

Christchurch

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 9pm
Sunday 9am - 9pm

Telephone

+64211715777

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