Full Body Countdown

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This will get the entire body working and kick start everyone’s fitness regime. Class Type: HIIT Class Intensity: 5 Class Concept: Set out a 20-40m distance between two sets of cones (for a beach only 20 m is required). For … Read More

3 Circuits

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This is three workouts in one circuit! The concept is simply having three circuits of three exercises done to three rounds of 30 seconds on/30 seconds off. Class Type: Circuit Training Class Intensity: 4 Class Concept There are nine activities … Read More

Minute Sprints

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Need to improve your muscular and cardiovascular endurance, then try these challenging interval rounds based on a simple formula of one minute on, two minutes off. The key is to make the 1 min on as fast as possible. Type: … Read More

Pyramid This

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A pyramid circuit is a program where each round within a set the number of exercises increases by one additional exercise. Once all exercise have been completed then the set is repeated however this time reducing by one exercise each … Read More

Pulse Intervals

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This is a paired class where one person runs an interval and the other person undertakes pulse reps for a great burn! Class Type: Endurance Class Intensity: 4 Class Overview: You can decide what each round should be is to … Read More

12s Take Two

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A competition to complete as many rounds of 12 exercises in a 12 minute period as possible (AMRAP). Your team members earn a point each time they complete all 12 exercises. Each round is different to keep it challenging. Type: … Read More

15 to 1 Cross Over

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Our classic cross-over drill with a difference! Each round has the pairs counting in opposite directions until the full set of reps is complete. In between each cross-over is a distance based activity, such as a run. Type: Cardio Endurance … Read More

Rope Reps

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This is a traditional rope run workout with reps along the way! Class Intensity: 4 Class Type: Teamwork Class Overview: Take the team for a light jog or walk that is approx. 20 minutes in duration. Every minute on the … Read More

15 to 1

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This is a fun and challenging (perhaps very challenging) countdown for your team. You set the exercises and their variations, and they compete to complete it asap! Intensity: 5 Class Type: Individual Challenge Class Overview: After conducting your warm up, … Read More

Skip vs Sprints

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Here is a fun self-paced class where your team get to has fun seeing if they can skip or not! If not, well they might be able to do sprints. Intensity: 4 Class Overview: You’ll need to give your class … Read More

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