12 Pack

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Abs, abs, abs! And then some more abs! Class Type: Core Intensity: 3 Class Concept Three 12 minute sets, made up of 11 abdominal exercises and one minute round of push ups. The exercises are conducted one after another with … Read More

Parents v Kids Rob the Nest

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Based on the school yard kids game of ‘rob nest’ – however the aim is have the least amount of eggs (equipment in the team area at the end of the round) . Type: Teamwork Intensity: 4 (depending on exercises … Read More

Bootcamp Obstacle Course

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The aim is to set up a small route using cones (or something similar) to define the track. Aim for at a least 100m and aim to make it non-linear (you can make a weaving track). Ideally 400-500m in a … Read More

Time To Hang Around

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This session is designed to be used with a suspension trainer to conduct a muscular endurance session. It is simply a countdown with two lower body activities. Class Type: Muscular Endurance Intensity: 5 Class Overview: Thee activities are: Suspended push … Read More

300 Second Abs

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This a great ab workout that be done in 5 minutes! Trust us on this one! Class Type: Core Intensity: 3 Class Overview: After a thorough warm up, this is an individual work out under the instructor. Each exercise is … Read More

Two to one

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Short on time? Try this simple but challenging workout, where there is just a few reps to complete! Class Type: HMT Intensity: 5 Class Overview: Ensure time is set up for warming up and stretching for mobility. The session is … Read More

Pull Up Express

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This is a high-intensity cardio session conducted in pairs. The aim is to complete 10 rounds of a run and chin ups, alternating as pairs. Class Type: Endurance Class Intensity: 4 Class Overview: Create a run track of approx. 300m … Read More

400 Squats

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This is a simple challenge: complete the 400 reps in between undertaking a steady state cardio challenge. Class Type: Endurance Intensity: 4 Class Overview: Set up a run track that will take 3-4minutes to complete, for example 2 laps of … Read More

Boxing Sprints

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This is an intense boxing class where your team members race against each other to win the rounds, there is just a small repeater drill in the way! Each time your class finish one of the repeater ladders, they change … Read More

20/40 Run

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A simple but effective fartlek session run around suburban streets (or an oval) providing a great cardiovascular work along with getting you out and about in your local suburb. Class Type: Cardiovascular Intensity: 8 Class Overview: Map out an approx. … Read More

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