One Hundred 100s

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The Challenge is as simple as it sounds – 100 rounds where 100 hits are to be finished! Class Type: Cardio Intensity: 4 Class Overview This drill is done in pairs (preferably in opposite levels of fitness), the teams are … Read More

Ultimate Warrior

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A grueling endurance challenge! Class Type: Individual Challenge Intensity: 5 Class Overview: Start at the top and work your way down to the bottom. (Brackets scaled easier versions) 2 x 400m run laps (1 lap) 50 Push Ups (20) 100 … Read More

6 Minute Abs

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This a great ab workout with a little bit of a cheeky reference to “6 Minute Abs” Class Type: Core Intensity: 3 Class Overview: After a thorough warm up, this is an individual work out under the instructor. Each exercise … Read More

12 Week Boxing Challenge

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This is a work out that can be repeated on-going as either a Bootcamp workout or a workout that the participants can do in their own time. Class Type: Boxing Intensity: 4+ Class Overview: This is a timed sequence in … Read More

Float Like a Butterfly

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Time to get some skipping skills under control. Class Type: Boxing Intensity: 3 Class Overview: First of all get everyone shadow skipping (arms included), and then once they are comfortable with their imaginary rope take them through a series of … Read More

Stations 6

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This is a simple, but large 5 station circuit where each round is conducted for 3 minutes, then 2 minutes, and lastly 1 minute (6 in total). Ensure to watch for technique and motivate to keep active. 3 minutes is … Read More

Gale Force

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This is a single person circuit where everybody completes maximum reps within the designated time frame at their own pace (instructor encouraged to motivate and keep the energy high). It is a great class to print out and give to … Read More

Team Numbers

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This is a team competition where the team aims to reach a set number of repetitions to win the round. Class Type: Teamwork Intensity: 4 Class Overview: Teams of 5 are ideal. Two circles are created for each: one small … Read More

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