Lift and Run

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This class is a duathlon consisting of a strength activity and a run. The class is self paced and can be altered to suit individual fitness levels for a great workout. Class Type: Muscular Endurance Intensity: 4 Class Overview: Each … Read More

Circuit Dash

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This is simply a muscular endurance circuit based on 3 x 8-10 minute rounds. Class Type: Strength Intensity: 3 Class Overview: This circuit argets specific muscle groups (for example: chest/tricep; abdominals and legs, as outlined below). Suggested rounds (2-minutes drink … Read More

Strength Legs

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This is a strength class that will require a mixture of weights, bands or anything else that can be used for resistance. Class Type: Strength Intensity: 3 Class Overview: After a good warm up, the class is simply: Round 1: … Read More

Strength Arms

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This is a strength class that will require a mixture of weights, bands or anything else that can be used for resistance. Class Type: Strength Intensity: 3 Class Overview: After a good warm up, the class is simply: Round 1: … Read More

Tabata Guns

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. The details of timings and exercises to be conducted are illustrated below. Class Type: Strength Intensity: 4 Class … Read More

Shoulder Press

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This is a special pyramid circuit that can be completed individually or instructor led. The session commences with round 1 comprising of 20 reps of shoulder press followed by 60 second rest. With each subsequent round another exercise is added … Read More

Tabata Quads

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. The details of timings and exercises to be conducted are illustrated below. Class Type: Strength Intensity: 4 Class … Read More

Traveling Relays

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These relays have a start and end that gets gradually shorted and shorter as the team complete their runs. Class Type: Muscular Endurance Intensity: 5 Class Overview: Measure a 40m distance. Use cones to mark the ends. During each relay … Read More

Team Row Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made … Read More

12 into 600

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

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