Hills Interval Training

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This is a two person ‘interval training’ activity. The activity requires two different tracks of approximately the same distance (400m each). Class Type: Cardio Intensity: 5 Class Concept: If possible utilise a track with a hill run for one leg. … Read More

Boxing 3s Circuit

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A classic boxing circuit, where the activity is split into 3 components and completed in this order. Run, Box and then hold. Class Type: Boxing Intensity: 4 Class Concept: The group is split into evenly balanced teams of 3. The … Read More

Body Jam

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This is a simple count up/count down activity. This activity is a cross training activity targeting power and endurance. Class Type: Muscular Endurance Intensity: 4 Class Concept: If any of the participants are unable to fully complete any round have … Read More

Share The Burden

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This is a three person ‘team bump’ type circuit. The activity requires the use of an oval/football field. Person 1 and 3 start at a designated spot and person 2 is at the opposite end of the field. While 1 … Read More

Basketball Circuit

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The circuit requires a basketball court or a similar shape and size grassed or hard surface area marked out with cones. This is a ‘ bump off’ circuit, with a station location on each corner. Class Type: Circuit Intensity: 3 … Read More

Boxing Run

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This circuit is designed to target the clients’ cardiovascular system. The group is split up into pairs to work together throughout the duration of the session. The warm-up is included in the first ten minutes of the activity. Utilise a … Read More

60, 40, 20

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This is a time based challenge between two people. The exercises target the same muscle groups as those utilised in the benchmarking activity. The rounds are 60, 40 and 20 seconds in length. Class Type: Muscular Endurance Intensity: 4 Class … Read More

Pairs Pyramid

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This is a ‘pairs pyramid’ circuit controlled by number of repetitions of each activity. Set up a 200-400 run leg (scale to suit clients’ fitness level). Class Type: Teamwork / Endurance Intensity: 5 Class Concept: Clients are paired up into … Read More

Mid Year Benchmarking

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This is an individual benchmarking activity. This activity should be carried out in the first and last session of a 6-12 week program. Class Type: Fitness Testing Intensity: 4 Class Concept Each activity listed below is to be carried out … Read More

Tabata Core

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. The details of timings and exercises to be conducted are illustrated below. Class Type: Core Intensity: 4 Class … Read More

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