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

Up vs Down

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This is a simple count up/count down activity. This activity is a cross training activity targeting power and endurance. Class Type: Muscular Endurance Intensity: 4 Class Concept: Set a timer for 1 minute rounds, then it is simply: Round 1: … Read More

Run Your Own Race

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An individual challenge where participants are to complete 5 exercises over a timed period, which will then set the remainder of the class. Intensity: 4 Class Concept Round 1 is about setting the score for each exercise. Each exercise is … Read More

Shoulder Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a shoulder focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Clients are paired up and given a powerband or … Read More

30 Seconds of Rest

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This is a static circuit that repeats a work to rest ratio of 30 seconds on / 30 seconds off. However, the rest is changed to active rest to increase the intensity just a little. Class Type: HIIT Intensity: 5 … Read More

Choose Your 3

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After a thorough warm up, everyone works to their maximum capacity to get the reps out in this challenge. Class Type: HIIT Intensity: 5 Class Overview: Each round is 3 minutes in duration with a 1 minute rest period. With … 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

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