Core Day

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The class is conducted in pairs and it is all about the core! This will burn but will also give a great sense of satisfaction. Class Type: Core Intensity: 4+ Class Overview In pairs, the team is to work through … Read More

Jelly Belly

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This class is a ‘modified pump’ class however the focus is on core abdominal muscular endurance. The range of movement is changed by the instructor to cover singles (full reps), half reps bottom range, half reps top range and holds. … Read More

5 Minute Abs

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This a great ab workout that be done in 5 minutes! Trust us on this one! Class Type: Core Intensity: 3 Class Overview: After a thorough warm up, this is an individual work out under the instructor. Each exercise is … 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

Iso Butt

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This is a muscular endurance day. The aim is to focus on the lower body. The instructor cycles through leg and core exercises. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Round 1: Each exercise is held for four sets … Read More

Row This

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This class will focus on series of back exercises to highlight the fact that we generally don’t target it. It will be based on a three person group, with one person conducting the exercise assigned, one person sprinting, and one … 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

Awesome Relays

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Time to try some out of the ordinary relays where you get a good sprint done, and a great endurance workout. Class Type: Muscular Endurance Intensity: 5   Class Overview: Measure a 20-40 distance. Use cones to mark the ends. … Read More

Ab Day

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This is a recovery day. The aim is to focus purely on core and posture. The instructor is to cycle through abdominal, core and postural exercises. Class Type: Core Intensity: 4 Class Overview: This is a recovery day. The aim … Read More

Iso Tabata

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Another one from our Tabata series for your Bootcamp. 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 … Read More

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