Boxing Laps

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This is a team based cardio drill where the teams must do a reducing set of laps mixed with boxing drills. Type: Cardio Endurance Intensity: 4 Class Concept: Set up teams of three with an equal spread of fitness levels. … Read More

Take the Long Way

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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 x 30

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This is a simple circuit that has three workouts in one. The class is set up to have three circuits of three exercises with 30 seconds on/30 seconds off. Class Type: Circuit Training Class Intensity: 4 Class Concept There are … Read More

100 Thrusters

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Divide your team into two groups and set them this face-off challenge! One group is to be made up of the more experienced clients, and the other group should be made up of newer clients. In this sense we can … Read More

1000 Straight Up

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This static circuit can be run almost anywhere and only requires an area large enough for each member to safely undertake static exercises. The program is based on the concept of “choose your own work out’ where as individuals aim … Read More

Skipping or Push Ups

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A fun little competition between pairs to maximise the amount of skips, or push ups. Class Type: Competition Intensity: 4 Class Overview: Partner everyone up in groups of similar skipping ability. The pairs are then to work together to challenge … Read More

Thruster Cross Over

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This is a combination of thrusters and running in a pairs based competition circuit. This activity is ideal when space is limited. Participants are paired up based on opposing levels of fitness (fastest with slowest and so on). Set up … Read More

More Kettlebell Intervals

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Time for some more Kettlebells and Intervals…….Kettlebell Intervals. This class is a decreasing interval session with Kettlebell Cleans designed to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m … Read More

Thruster Run

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This is a duathalon class with two different running distances and thrusters in between, and is simply run, thrusters, run, thrusters, run, thrusters! This is a self paced program with the instructor providing motivation and coaching. Class Type: Endurance Intensity: … Read More

Boxing 3s

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A classic boxing circuit, where the activity is split into 3 components and completed in this order: Box, Hold, Thrust! Class Type: Boxing Intensity: 4 Class Concept: The group is split into evenly balanced teams of 3. The activity is … Read More

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