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

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

Couples Run

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This is simply a light cardio run as a formed group, with breaks every 100m to conduct a boxing speed set in pairs. Class Type: Boxing Intensity: 4 Class Concept: Set up cones around an oval, with spacing approx. 100m … Read More

Run Ride

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This class is a duathlon consisting of a run and cycling. Class Type: Cardio Intensity: 4 Class Overview: The run leg should take approx 3-5 minutes, it is recommended this be a length of 800m – 1.2km, but can be … Read More

Team Boxing

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This is an intense boxing class where your team members complete as many rounds as possible of the assigned boxing drills. Each time your class swap punching they conduct a plyometric move, therefore keeping the intensity up. Class Type: Boxing … 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

Triple Jump

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This is a concept for a triangle relay circuit that can be run almost anywhere but is ideally run on a grassed area. Type: Cardio & Power Intensity: 4 Class Concept: Break class into teams of three, with person going … Read More

Skips or Reps

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This is a fun little workout where your clients get to choose exercise reps or skipping. Intensity: 4 Class Overview: You’ll need to give your class a skipping rope each. For each set, your clients need to choose at the … Read More

Every Minute Boxing

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Get yourself a stopwatch and a bell for each round, and try this simple workout where the faster the reps are completed the more time is available for rest. Type: Boxing Intensity: 4 Class Overview: Set up your class into … Read More

Deadlift Intervals

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Try this interval based workout with your clients that also has a little bit of muscular endurance. Class Type: Endurance Class Intensity: 5 Class Overview: Partner everyone up into opposing levels of fitness. Round 1 The fitter half of the … Read More

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