Simple

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This work is meant to be challenging! Although it is a timed workout, it is an endurance event and will need your teams to program in their own rest along the way. Class Type: HIIT Overview: The workout is simply: … Read More

Row Faster

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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: Round 1: 800m run (you can lengthen or shorten depending on the … Read More

Card Run

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This class is simply a long fast distance to focus on cardio endurance, combined with a number of activities conducted every 3-5 minutes determined by the clients random selection from a deck of playing cards. Class Type: Cardio Intensity: 4+ … Read More

Leg Burn

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This session is designed to combine muscular and cardiovascular endurance to improve performance, and of course – a great burn! Class Type: HMT Intensity: 5 Class Concept: Two cones 20 meters apart, participants start at one end, run through to … Read More

Press Crossover

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Our classic cross-over drill with a small change……Each round has the pairs decreasing in reps until they reach the bottom. In between is a small surprise! Type: Cardio Endurance Intensity: 3 Class Concept: Pairs should be combined using a more … Read More

60

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A very high intensity cardiovascular interval training session where the class runs up to 30 minutes working on a one minute work to two minute rest ratio (i.e. 10 rounds). Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial … Read More

Squat Jump Intervals

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This is a countdown circuit conducted in pairs. One person starts the countdown, and the other person runs. When the runner returns they continue the countdown where the other person left off. Class Type: Endurance Class Intensity: 5 Class Overview: … Read More

Cardio for Teams

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This ‘moving’ circuit is conducted around an oval, where the aim is to have a main group as the ‘train’ and a few people that need to chase it down. The ultimate goal is to ensure everyone gets at least … Read More

Interval HIIT

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This is a simple interval program that combines cardio with body weight endurance exercises. Class Type: Cardiovascular endurance Intensity: 8 Class Overview: Set out a shuttle run of 20m (up and back 40m). The class is to do the shuttle … Read More

Tabata Power Moves

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This class involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 secs of work with 10 secs rest. Class Type: HIIT Intensity: 4+ Class Overview: This class is an overload circuit using the Tabata Protocol. Clients conduct … Read More

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