Big Intervals

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This class involves ‘Long Intervals’ against time to really drive cardio endurance development. It will need scaling as it is designed for conditioned teams, and is not for the feint hearted. Class Type: Cardio Endurance Intensity: 5 Class Overview: Round … Read More

Some Lazy Sprints

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Need to improve your muscular and cardiovascular endurance, then try these challenging interval rounds based on a simple formula. Type: Cardio Endurance Intensity: 4 Class Concept: Make sure you do a very thorough warmup! The rounds are simply: 4 sets … Read More

Long Slow Box

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This circuit is designed to target the clients’ cardiovascular system. The group is split up into pairs to work together throughout the duration of the session. The warm-up is included in the first ten minutes of the activity. Utilise a … Read More

Shoulder Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a shoulder focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Participants are paired up and given a medicine ball, … Read More

Shadow Rope Box

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This is team boxing event using a battle rope to conduct some serious shadow boxing. Type: Teamwork Intensity: 3 Class Concept The key is give everyone enough space so that they can use the rope to shadow box. With everyone … Read More

Back to Basic Intervals

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This is a simple format for conducting interval training and is designed for basic conditioning. It is based on time to allow all fitness levels to work for the same duration. Intervals require a good warm up, sufficient rest and … Read More

20/40 Run

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A simple but effective fartlek session run around suburban streets (or an oval) providing a great cardiovascular work along with getting you out and about in your local suburb. Class Type: Cardiovascular Intensity: 8 Class Overview: Map out an approx. … Read More

Shoulder Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a shoulder focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Clients are paired up and given a powerband or … Read More

60

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A very high intensity cardiovascular interval training session where the class runs up to 30 minutes working on a one minute work to two minute rest ratio (i.e. 10 rounds). Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial … Read More

Interval HIIT

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This is a simple interval program that combines cardio with body weight endurance exercises. Class Type: Cardiovascular endurance Intensity: 8 Class Overview: Set out a shuttle run of 20m (up and back 40m). The class is to do the shuttle … Read More

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