Day of Legs

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This is a great strength circuit of 10 x 90 second rounds with a one minute break. Class Type: Strength Intensity: 3 Class Overview: There are 10 rounds of legs activities for this class, it’s not going to be easy! … Read More

Day of Arms

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This is a great strength circuit of 10 x 90 second rounds with a one minute break. Class Type: Strength Intensity: 3 Class Overview: There are 10 rounds of arm activities for this class, it’s not going to be easy! … Read More

Complete Challenge

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This class involves 30 x one minute rounds. Each round the class completes four exercises with the remaining time left in the minute used for recovery. Class Type: HIIT Intensity: 5 Class Overview: Round one: All participants commence with 2 … Read More

Tabata to the 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. Class Type: Core Intensity: 5 Class Concept: This is a simple circuit using the Tabata protocol to get … Read More

60, 40, 20 Shoulder Challenger

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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

Tabata Build Up

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Try this simple Tabata style circuit with a difference! Class Type: HMT/Tabata Class Overview: The following is an example of the lesson idea, we encourage instructors to think of other movements and include them in the session. Set 1: 20 … Read More

Walk It Out

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This class is about taking your team for a walk and conducting exercises along the way. If possible, use a local parkland that is big enough to go on a tour for 30-40 minutes. Intensity: 3 Class Concept: This session … Read More

Tabata Extra 5

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Try this individual Tabata style challenge that focuses on an all-over body workout. The aim is to maximise repetition over the range of movement. Class Type: HMT/Tabata Intensity: 6 Class Overview: This is an individual challenge using a modified the … Read More

Tennis Ball Shuffle

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This is a three-person circuit (teams of three with one person on each station) based on two static muscular endurance exercises (separated by 2m) combined shuttle run activity. Type: Teamwork Intensity: 4 (depending on exercises and distance between nests prescribed) … Read More

Team 2000

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The concept is for the team to work together to complete a challenge. Each individual’s input counts: For example, if person 1 does 5 push ups and person 2 does 10 push ups the team total is 15. Class Type: … Read More

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