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Back to Intervals

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This is a simple format for conducting interval training and is only designed for basic conditioning. It is based on time to allow all fitness levels to work for the same duration. Intervals require a good warm up, sufficient rest … Read More

Boxing for 3

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This is a simple circuit conducted in groups of three. One person is doing the boxing activity, the second person is holding the punch pad (resting), the third person is doing a shuttle/repeater run to set the pace. Class Type: … Read More

Individual Training

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Need something for your clients, then give them this to do in their own time. Class Type: Individual Challenge Intensity: 5 Class Overview: Start at the top and work your way down to the bottom. (Brackets scaled easier versions) 1 … Read More

A Long Sprint

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This class involves ‘Long Intervals’ against time to really drive cardio endurance development. It will need scaling as it is designed for conditioned teams, and is not for the feint hearted. Class Type: Cardio Endurance Intensity: 5 Class Overview: Round … Read More

1 Minute Cardio

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A very high intensity cardiovascular interval training session where the class works on a one minute work to one minute rest ratio to drive cardio conditioning. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either … Read More

Bike and Run

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Try this is hardcore cardiovascular training session that combines Muscular Endurance and competition. Make sure to stretch at the end! Class Intensity: 5 Class Type: Cardio Class Overview: The session is ideal for large oval, however can be just as … Read More

Boxing Basics

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This is a classic boxing workout with a twist. In pairs, one person is punching first and the other is holding the punch bag. Type: Boxing Intensity: 4 Overview: They start with 3 punches each run to a cone 10m … Read More

Thruster Cross Over

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This is a combination of thrusters and running in a pairs based competition circuit. This activity is ideal when space is limited. Participants are paired up based on opposing levels of fitness (fastest with slowest and so on). Set up … Read More

A Run Around

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A simple but effective fartlek run covering a 3-5kms, combining running with muscular endurance activities. Class Type: Cardiovascular Intensity: 5 Class Overview: Map out an approx. 3-5km route to suit the fitness level of your group. The class starts by … Read More

Core Wobbles

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This class is a ‘modified pump’ class. The aim is to fatigue each muscle group through a superset of activities. The range of movement is changed to cover singles (full reps), half reps bottom range, half reps top range and … Read More

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