Time Warp

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Team Challenge where time is against everyone! Class Type: HIIT Intensity: 5 Class Overview: Ensure a  thorough warm up for everyone, and then divide the group into two equally matched teams. Each team has 10 minutes to complete as many … Read More

Tabata Blood Shunt 2

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Not for the feint hearted! This class involves completing 6 sets of 2 activities in a Tabata style blood shunting circuit format. Each set has 8 rounds with a work rest ratio of 20sec:10sec. Class Type: HIIT Intensity: 5 Overview … Read More

Reverse Timewarp

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A classic pyramid workout with a twist. Be sure to give everyone a good warm up! Class Type: HIIT Intensity: 5 Class Overview: Set this up as a fitness test and get everyone to complete as many push ups (or … Read More

Benchmarking

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This is an individual benchmarking activity. This activity should be carried out in the first and last session of a 4 to 6 week program. Each activity listed below is to be carried out in order and in 3 separate … Read More

Fives

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This is an individual challenge or benchmarking activity, based on five rounds, the aim is to complete as many repetitions as possible a designated exercise in a five minute period. At the end of the each 5 minute round the … Read More

Super Sets

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This is an individual challenge where the each person has their own list of activities to work through and challenge themselves against. Class Type: Individual Challenge Intensity: 4 Class Overview: This class is involves three lists of activities. Participants are … Read More

Benchmark Testing

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The focus is Cardio Vascular (CV) endurance, core strength and muscular endurance. The four components for Benchmarking include 20 m Shuttle Test (testing CV endurance), Push Ups (Muscular Strenth and endurance), Plyometric Squats (muscular endurance) and maximum plank/beam hold (Core … Read More

Ultimate Warrior

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A grueling endurance challenge! Class Type: Individual Challenge Intensity: 5 Class Overview: Start at the top and work your way down to the bottom. (Brackets scaled easier versions) 2 x 400m run laps (1 lap) 50 Push Ups (20) 100 … Read More

Gale Force

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This is a single person circuit where everybody completes maximum reps within the designated time frame at their own pace (instructor encouraged to motivate and keep the energy high). It is a great class to print out and give to … Read More

Share the Joy

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This class is designed to develop CV capacity of clients to improve performance on fitness tests. It is designed to be conducted in a large area (preference is an oval) in groups of three. Class Type: Cardio Intensity: 4 Class … Read More

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