Box 30 On / 30 Off

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This is an intense boxing class where your team members working at a 2:1 ratio. Plenty of repeater drills to keep the intensity up! Class Type: Boxing Class Intensity: 5 Class Overview: Explain Class Concept: This is a tough circuit … 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

150m Challenge

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This is a timed cardio circuit that can be adjusted for each individual to make it a challenging workout. Class Type: Endurance Class Intensity: 4 Class Overview: This is simply 10 rounds of 3 minutes: 150m run. 20 Push Ups. … Read More

200m Challenge

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This is a countdown circuit conducted in pairs. One person starts the laps, and the other person does the exercises. Class Type: Endurance Class Intensity: 4 Class Overview: This is simply (10 rounds): 200m. 10 Thrusters – drop by 1 … 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

Team Intervals

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This ‘moving’ circuit is conducted around an oval, where the aim is to have a main group move around the oval at a slower pace and a few people that need to conduct an interval and meet back up with … 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

Personal 1000

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Try this 1000 rep challenge either on your own or with your team. The clock starts ticking once you start and finishes at rep 1000, inclusive of any time you take off for rest and drinks! Class Type: HMT Class … Read More

Tabata Delts

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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. The details of timings and exercises to be conducted are illustrated below. Class Type: Strength Intensity: 4 Class … Read More

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