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

Stores Shuttle

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This class combines a stores carry challenge with a circuit. Class Type: Muscular Endurance Intensity: 4 Class Overview: Set up a relay of approx. 200m apart. The aim is to have one or two teams (depending on numbers of participants) … Read More

Get Some Hills

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This is a two person ‘interval training’ activity with the focus on developing fitness by using hills to sprint up. Class Type: Cardio Intensity: 5 Class Concept: On commencement, one of the pair (P1) runs the hill leg while the … Read More

30 Sec Burst

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This is a scaled interval training session designed to challenge all levels of fitness. Class Type: Cardio Endurance Intensity: 5 Class Overview: Set the class up as follows (three cones per client): Place one cone at the baseline (start line). … Read More

Run Like The Wind

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This class is simply a long fast distance to focus on cardio endurance, combined with a number of exercises every couple of minutes. This program can be easily conducted on a sports field, and modified as a team versus team … Read More

A Run Around

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A simple but effective fartlek run covering a 3-5kms, combining running with muscular endurance activities. Class Type: Cardiovascular Intensity: 5 Class Overview: Map out an approx. 3-5km route to suit the fitness level of your group. The class starts by … Read More

Run Walk Sprint

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This is a team activity to continually complete as many rounds of a short sprint. Type: Cardiovascular Endurance Intensity: 5 Class Overview Simply set up a run circuit that is continuous, such as an oval, box, or long route. The … Read More

Fartlek Distance

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Try this distance run with your team. It is super simple and combines short sprints with the distance run. Class Type: Cardiovascular Intensity: 4 Class Overview: Map out a scenic run for your team (we recommend around 4km, depending on … Read More

Hills and Ovals

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This is a two person interval training activity, where one person is sprinting around an oval and the other is doing hill sprints! Class Type: Cardio Intensity: 5 Class Concept: After warm up divide the group into pairs of opposite … Read More

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