Lucky Drop

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

Oval vs Core

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The class is conducted around an oval or a sports field. This is a pairs circuit where one person in each pair runs the shuttle while the other conducts technical suspension exercises under supervision. Class Type: Core and Intervals Intensity: … Read More

Who Love’s Legs?

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The class combines interval style activities with Muscular Endurance (ME) static activities Class Type: Muscular Endurance Intensity: 4 Class Overview: Rounds 1 and 3: participants should be paired up based on opposing levels of fitness (fastest with the slowest). One … Read More

Aim for 10

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Try this challenge with your teams, whereby they simply need to aim for 10 reps! Sounds easy right! Class Type: Cardio Intensity: 4 Class Overview: This class is simply a challenge where after returning from a run, the clients are … Read More

Squat Intervals

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Intervals and squats…sounds like a match made in heaven. This class is a decreasing interval session with Squatsdesigned to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m for … Read More

5k Fartlek

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A simple but effective fartlek session run around suburban streets (or an oval) combining running and muscular endurance activities over mulitple rounds. This simple fartlek style session will not only provide a great cardiovascular work out but also get you … Read More

Uphill Intervals

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This is a two person ‘interval training’ activity. The activity requires a track of approximately a 300-400m distance, along with another track that has a short hill. Class Type: Cardio Intensity: 5 Class Concept: After warm up divide the group … Read More

Strength Run

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This circuit is designed to target the clients’ cardiovascular system and improve muscle endurance. The warm-up is included in the first ten minutes of the activity. Class Type: Cardio Endurance Intensity: 4 Class Concept: On commencement of a run (approx. … Read More

Boxing 3s Sprints

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A classic boxing circuit, where the activity is split into 3 components and completed in this order: Sprint, Box, Hold. Class Type: Boxing Intensity: 4 Class Concept: The group is split into evenly balanced teams of 3. The activity is … Read More

Ultimate Leg Day

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A great session for the lower body. The class combines plenty of leg activities with some quick bursts of cardio. Class Type: Muscular Endurance Intensity: 5 Class Concept: The session is ideal for large oval, however can be just as … Read More

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