Mini Pairs Challenge

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Try this mini two-person competition circuit with the aim of out-pacing each other. Class Type: Muscular Endurance Intensity: 4 Class Overview: In pairs person one does the designated set of reps against each exercise as fast as they can. Once … Read More

Burpee Lunge Day

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This activity is an individual challenge using a combo of ‘burpee jump forwards’ and a run. The challenge will test the endurance of your team as they attempt to burpee jump forward 600m Class Type: Endurance Intensity: 4 Class Overview: … Read More

Lucky Dice

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This can be done by as a workout for an individual or for a team. Class Type: Cross-Training Intensity: 3 Explain Class Concept: The instructor is to write up a list of different 6 exercises per 12 minute set. Each exercise … Read More

Triangle Circuit

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This class involves three sets of three activities (Stations) focusing on a cross-training/full body workout. Class Type: Cross Training Intensity: 3+ Class Concept: A three station triangle circuit is required where each station is between 15m-20m apart. Each round is … Read More

Sprint Accumulator

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Here is a little workout to accumulate some sprints and at the same time get some reps done! Class Type: Cardio Endurance Intensity: 4+ Class Overview: Set up a 20m sprint track for the team sprints (you can always make … Read More

Calorie Burner

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Individual competition (that can be completed at home) where the aim is to complete the maximum number of repetitions each round. Each 6 minute round comprises of 4 sets of 5 exercises completed in order for 1 minute. The final … Read More

Row This

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This class will focus on series of back exercises to highlight the fact that we generally don’t target it. It will be based on a three person group, with one person conducting the exercise assigned, one person sprinting, and one … Read More

Jelly Arms

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This class is a two person circuit involving four sets of activities focusing on the upper body. This is tough, tough, tough….. Class Type: Muscular Endurance Intensity: 5 Class Overview: Participants work in pairs under time controlled by the instructor. … Read More

5k Fartlek

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A simple but effective fartlek session run around suburban streets (or an oval) combining running and muscular endurance activities over mulitple rounds. This simple fartlek style session will not only provide a great cardiovascular work out but also get you … Read More

Uphill Intervals

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This is a two person ‘interval training’ activity. The activity requires a track of approximately a 300-400m distance, along with another track that has a short hill. Class Type: Cardio Intensity: 5 Class Concept: After warm up divide the group … Read More

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