Tabata Mondays #1

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This workout goes back to basics with Tabata training. Eight rounds of 20 seconds training followed by 10 seconds rest. The aim is to do one exercise for the eight rounds and maintain consistency in the amount reps achieved in … Read More

Pick Your Poison!

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This lesson is focused on working on the areas of fitness that need further work. We all play to our strengths, so this is about quickly identifying the exercises we least like and then focusing on it in a high-intensity … Read More

Super 16s

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This is a great circuit for pairs working together, or clients individually. It requires the teams to do two lots of 30 seconds of each exercise, with a small break in between. The key is that it keeps rolling! Type: … Read More

25 Up

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An individual blood-shunting competition program where participants try complete up to 25 rounds in the fastest time. Type: Muscular Endurance and Power Circuit Intensity: 5 Class Concept: The program is set based on up to two competition sets (Set 1 … Read More

Building A Burpee …. Mania

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This is an instructor led static pyramid style body weight circuit involving 16 rounds of three exercises followed by a finale activity. Each exercise is a sub component of a burpee. Type: Cardio & Dynamic Power Intensity: 5 Class Concept: … Read More

‘Threes’ Leg Smash Circuit

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A circuit program with three stations (two static and a controlling run leg) where teams of three compete against each other over three separate rounds. This ‘Threes’ is lower body focused program that is ideally suited for beaches and ovals. … Read More

Upper Body Tabata – Reboot

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This is an instructor led static circuit using a modified Tabata protocol. This is a very intense cardio and muscular endurance circuit with 7 rounds. However, the Tabata protocol is modified to use 7 sets of 10 x 30 second … Read More

Lower Body Tabata – Reboot

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This is an instructor led static circuit using a modified Tabata protocol. This is a very intense cardio and muscular endurance circuit with 7 rounds. However, the Tabata protocol is modified to use 7 sets of 10 x 30 second … Read More

600 ‘Spartans’

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A pairs competition based program where the pairs work together to complete a set number of repetition of five exercise in the fastest (but safe) time possible. Type: Cardio & muscular endurance circuit Intensity: 5 Class Concept: Pairs should be … Read More

Fartlek Destruction

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This is an intense bodyweight circuit with a hard shuttle run but also plenty of recovery time! In essence of the Fartlek style of training the idea is to work hard during the on round, and recover in the off … Read More

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