Triangle Circuit

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This class involves three sets of three activities (Stations) focusing on a cross-training/full body workout. Class Type: Cross Training Intensity: 3+ Class Concept: A three station triangle circuit is required where each station is between 15m-20m apart. Each round is … Read More

Sprint Accumulator

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Here is a little workout to accumulate some sprints and at the same time get some reps done! Class Type: Cardio Endurance Intensity: 4+ Class Overview: Set up a 20m sprint track for the team sprints (you can always make … Read More

Calorie Burner

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Individual competition (that can be completed at home) where the aim is to complete the maximum number of repetitions each round. Each 6 minute round comprises of 4 sets of 5 exercises completed in order for 1 minute. The final … 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

Jelly Arms

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This class is a two person circuit involving four sets of activities focusing on the upper body. This is tough, tough, tough….. Class Type: Muscular Endurance Intensity: 5 Class Overview: Participants work in pairs under time controlled by the instructor. … 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 multiple 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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