Cardio 101

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Get your clients started on cardiovascular endurance training with these easy rounds. The rounds are designed to be easily achievable and empathise the ‘interval’ component of the session. Type: Cardio Endurance Intensity: 4 Class Concept: Ensure you conduct a thorough … Read More

Tabata 1000

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Tabata training for your Bootcamp with an emphasis on teamwork in pursuit of 1000 reps! Using the protocol of eight rounds of 20 seconds training followed by 10 seconds rest, the aim is to do an exercise in pairs and … Read More

Good Old Rope Run

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This good old rope run is a great teamwork tool for your clients. We know everyone loves the rope run and has their special way of running the session, here is ours: Class Intensity: 4 Class Type: Teamwork Class Overview: … Read More

Boxing Day Test

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This session is a test that is conduct as pairs and combines running with boxing. Set a number of reps to count down from, and commence the timed activity before swapping over. Type: Boxing Intensity: 3 Class Concept: This drill … Read More

HIIT Test

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This is a series of exercises grouped together to form a HIIT test! Simply get your clients to record their reps after each round for this all rounder test of fitness. Type: Fitness Test / HIIT / HMT Intensity: 4 … Read More

QCT – Quick Cardio Test

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Need a way to quickly conduct a cardio endurance test without scaring your clients? Here is a very simple but effective routine to  baseline your clients abilities. You can easily modify the distance to suit the needs of your class. … Read More

Tabata Test This!

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In this session we test our Bootcamp clients using the Tabata protocol of 8 rounds of the work/rest ratio of 20/10 seconds. We can modify the protocol slightly to create a highly energetic fitness test that is short but intense! … Read More

Cardio for One

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Try this workout with your clients. It is a high intensity cardiovascular training session where each person has their own challenge. In this class everyone gets challenged according to their own abilities. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After … Read More

Time Trials

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Try this session to baseline your clients cardiovascular abilities. You can easily modify the distance to suit the needs of your class. This session is a great workout by itself! Type: Cardio Endurance Intensity: 4 Class Concept: Make sure you … Read More

3 x 3

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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

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