Home of Abs

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This a great ab workout that can be done anywhere and anytime, you just have to be ready for the challenge. Class Type: Core Intensity: 3 Class Overview: Each exercise is done for a minute, and with 6 exercises it … Read More

Butt This

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This is a muscular endurance day. The aim is to focus on the lower body. The instructor cycles through leg exercises to ensure there is a burn, baby, burn!!! Class Type: Muscular Endurance Intensity: 4+ Class Overview: Round 1: Each … Read More

Traveling Relays

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These relays have a start and end that gets gradually shorted and shorter as the team complete their runs. Class Type: Muscular Endurance Intensity: 5 Class Overview: Measure a 40m distance. Use cones to mark the ends. During each relay … Read More

Back 10

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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 running, the second holding a glute bridge, and the … Read More

Got Back

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This is a muscular endurance day. The aim is to focus on the back. The instructor cycles through back exercises to ensure a great workout. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Round 1: Each exercise is for 30 … Read More

Tabata to the Core

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. Class Type: Core Intensity: 5 Class Concept: This is a simple circuit using the Tabata protocol to get … Read More

Tabata Build Up

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Try this simple Tabata style circuit with a difference! Class Type: HMT/Tabata Class Overview: The following is an example of the lesson idea, we encourage instructors to think of other movements and include them in the session. Set 1: 20 … Read More

Tabata Extra 5

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Try this individual Tabata style challenge that focuses on an all-over body workout. The aim is to maximise repetition over the range of movement. Class Type: HMT/Tabata Intensity: 6 Class Overview: This is an individual challenge using a modified the … Read More

Suspension Intervals

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The class is conducted around a 100-200m circuit on 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: … Read More

12 Pack

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Abs, abs, abs! And then some more abs! Class Type: Core Intensity: 3 Class Concept Three 12 minute sets, made up of 11 abdominal exercises and one minute round of push ups. The exercises are conducted one after another with … Read More

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