One Minute Run

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A high intensity cardiovascular interval training session where the class runs at a one to one work / rest ratio. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either an oval or a predetermined track … Read More

Hover Relay

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Relays and the plank, it’s got to be fun! Class Type: Muscular Endurance Intensity: 5 Class Overview: Measure a 20-40 distance. Use cones to mark the ends. During each relay the team is to be in a file one behind … Read More

Intervals and Push Ups

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Intervals and Push Ups…our next match made in heaven. This class is a decreasing interval session with push ups designed to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every … Read More

Squat Press This

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This is a simple but challenging workout where your clients get to do plenty of thrusters! Class Type: HMT Intensity: 5 Class Overview: After a good warm up, set up this individual challenge as follows: Faster members of your group … Read More

Time For A Walk

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This class involves walk around the area that will take the duration of the class. Each round participants complete the exercise as quickly as possible within a one minute working period. Each round the number of repetitions goes up by … Read More

Boxing Jump

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This is a tough little drill combining jump squats with boxing. Set a number of reps to work from with each relay reducing the number of reps required. Modify the reps or the distance to adjust the difficulty. Type: Boxing … Read More

Tabata Lunge

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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: Muscular Endurance Intensity: 4 … Read More

Time For Abs

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This is a recovery day. The aim is to focus purely on core and posture. The instructor is to cycle through abdominal, core and postural exercises. Class Type: Core Intensity: 4 Class Overview: An abs ‘play list’ can be prepared … Read More

Squats v Push Ups

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Split your team up into two groups as they will be spending the next lesson competing against each other. Lesson Type: Teamwork / Endurance Intensity: 4 Lesson Overview: Split the group into two even groups as the aim is to … Read More

Run Like The Wind

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This class is simply a long fast distance to focus on cardio endurance, combined with a number of exercises every couple of minutes. This program can be easily conducted on a sports field, and modified as a team versus team … Read More

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