Half Rep Countdown

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This is a countdown circuit conducted in pairs. One person starts the countdown, and the other person skips. When the reps are completed they swap and continue the countdown. Class Type: Endurance Class Intensity: 4 Class Overview: You can decide … Read More

Save the Water

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A military inspired equipment based circuit conducted on a large field or a large distance. This circuit requires the team to carry water over a distance to reach the final destination. Type: Endurance Intensity: 5 Class Concept: Each team requires … Read More

Endurance Builder

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This class involves an out and back ‘Long Interval’ to build cardio endurance endurance. It will need be adjusted for your team and location. Class Type: Cardio Endurance Intensity: 5 Class Overview: Ensure a great warm-up. Round 1: 10-15 minutes … Read More

Cardio 201

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Get your clients started on cardiovascular endurance training with these easy rounds. The rounds are designed to be easily achievable and emphasize the ‘interval’ component of the session. Type: Cardio Endurance Intensity: 4 Class Concept: Ensure you conduct a thorough … Read More

Cardio Strength Run

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This class is simply a long slow run with stops along the way for activities. Class Type: Teamwork Intensity: 4 Class Overview Map out a run route for the team of approx. 4-5km. Every 5 minutes the instructor stops the … Read More

Relay Dip

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The session is ideal for a large open area (including beaches). For an extremely high intensive session try this program on the soft sand of a beach! Class Type: Cardio and Muscular Endurance Intensity: 4+ Class Concept: Set out a … Read More

Sprint This

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This workout goes back to basics with Tabata training. Eight rounds of 20 seconds training followed by 10 seconds rest. The aim is to do one exercise for the eight rounds and maintain consistency in the amount reps achieved in … Read More

Cardio Catch Up

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These moving intervals, keep the entire team working at a high intensity. The aim is to catch the main group so that you can rest. Type: Cardio & Muscular Endurance Intensity: 4 Class Concept: Establish teams of up to 5 … Read More

Boxing Hundreds

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This is a ‘Count up boxing circuit’. Clients are paired up into evenly matched teams. Class Type: Boxing Intensity: 4+ Class Concept: Set up a run leg, this can be a shuttle run or track set up with cones. First … Read More

Body Kick Start

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Try this full body workout to get your year kick started! Class Type: Cardio Endurance Intensity: 5 Class Overview This is a muscle endurance circuit designed to work all muscle groups. It is broken up into two rounds that are … Read More

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