Boxing Ladder

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This is an intense boxing class which combines boxing with plyometrics! The rounds ladder up so that your class is constantly challenged. Class Type: Boxing Intensity: 4 Class Overview: Clients are paired up and face each other in two ranks. … Read More

Tabata Guns

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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: Strength Intensity: 4 Class … Read More

Shoulder Press

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This is a special pyramid circuit that can be completed individually or instructor led. The session commences with round 1 comprising of 20 reps of shoulder press followed by 60 second rest. With each subsequent round another exercise is added … Read More

Tabata Quads

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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: Strength Intensity: 4 Class … Read More

Traveling Relays

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These relays have a start and end that gets gradually shorted and shorter as the team complete their runs. Class Type: Muscular Endurance Intensity: 5 Class Overview: Measure a 40m distance. Use cones to mark the ends. During each relay … Read More

Team Row Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made … Read More

Box Jump Punch

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Try these boxing class where each person is challenged to help the team complete its reps. Class Type: Boxing Intensity: 4 Class Overview: Group everyone into groups of three (best groups are of mixed fitness). 1 person is to do … Read More

12 into 600

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This static circuit can be run almost anywhere and only requires an area large enough for each participant to safely undertake static exercises. The program is based on the concept of “choose your own work out’ where individuals aim to … Read More

Clean Intervals

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Time for some more Cleans and Intervals…….Clean Intervals. This class is a decreasing interval session with power lifts designed to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m … Read More

Big Bootcamp Card Off

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A great session that is suitable for big bootcamps or family based programs. The aim is see how many cards the team (either the class as whole or as smaller teams) can get through each 10 min round. The exercises … Read More

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