Pump Run

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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: 4 Class Overview: … Read More

Thrust Off 2

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Divide your team into two groups and set them this face-off challenge! One group is to be made up of the more experienced clients, and the other group should be made up of newer clients. In this sense we can … Read More

Back to Basics Boxing

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This is a classic layout for boxercise. Class Type: Boxing Intensity: 4 Class Overview Pairs are faced off with a run line approx. 20 meters behind them. They are to do a set of reps then race to the run … Read More

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

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

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

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

Team Thrust Off

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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

High 5

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Try this challenge with your teams, whereby they simply need to aim for 5 reps! Sounds easy right! Class Type: Muscular Endurance Intensity: 5 Class Overview: This class is simply a challenge where your team need to keep doing 5 … Read More

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