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

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

Just 1 Deadlift

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This is a simple but challenging workout where your clients just need to get down to just 1 deadlift! A great pyramid style workout. Class Type: HMT Intensity: 5 Class Overview: After a warmup, your clients get 1 minute to … Read More

Double Burpee Metro

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This is a simple but challenging workout where your clients just need to complete 2 burpees….just every 10 seconds! Class Type: Muscular Endurance Intensity: 5 Class Overview: After a great warm-up try this routine: Set a timer (eg GymBoss) to … 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

Personal 1000

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Try this 1000 rep challenge either on your own or with your team. The clock starts ticking once you start and finishes at rep 1000, inclusive of any time you take off for rest and drinks! Class Type: HMT Class … Read More

Tabata Delts

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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. The details of timings and exercises to be conducted are illustrated below. Class Type: Strength Intensity: 4 Class … Read More

HI Five

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This is an individual challenge for the participants to work as hard and fast as possible. It requires everyone to complete a set of rounds and reps for time, aiming to be beat 5 minutes. Regardless, the key is that … Read More

Time To Hang Around

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This session is designed to be used with a suspension trainer to conduct a muscular endurance session. It is simply a countdown with two lower body activities. Class Type: Muscular Endurance Intensity: 5 Class Overview: Thee activities are: Suspended push … Read More

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