Sandy Hill Challenge

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This is a leg strength session to increase running capability and all round body strength. This session will require various sets of the sand sprints or hill work. Probably two people at a time. NB. Legs are the biggest muscle … Read More

Tabata Pain Gain

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This class involves completing 3 sets of 3 activities in a Tabata style, where each exercise is undertaken for 8 rounds with a work rest ratio of 20sec:10sec. Class Type: HIIT Intensity: 5+ Class Overview: Clients complete exercise one for … Read More

3 Person Stair Climb

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This is a simple 3 person circuit conducted using stairs or short steep hills (or on sand). One person is doing a shuttle up and down the stairs or hill (recovery/reduce speed down), the second person undertakes the Muscular Endurance … Read More

Happy Buttday

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This is a muscular endurance day. The aim is to focus on the lower body. The instructor cycles through leg exercises to ensure there is a burn, baby, burn!!! Class Type: Muscular Endurance Intensity: 4+ Class Overview: Round 1: Each … Read More

20/40/60 Boxing

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This is a great workout that is able to mix boxing with bodyweight activities with a high intensity focus. Rest is built into each round to ensure your team can recover and then go hard! Class Type: Boxing Intensity: 4 … Read More

I Love My Legs

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The class combines interval style activities with Muscular Endurance (ME) static activities Class Type: Muscular Endurance Intensity: 4 Class Overview: Rounds 1 and 3: participants should be paired up based on handicapped teams of two (fastest with the slowest). One … Read More

Full Body Jam

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This class involves 30 x one minute rounds. Each round the class completes four exercises (Squat Jumps, Pushups, Crunches and Static Squat). Each round commences with 2 x Squat Jumps, and then an increasing number of push ups (squats as … Read More

Bodyweight 200

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This is a single person circuit that requires each participant to have a copy of the program. Class Type: Muscular Endurance Intensity: 4 Class Overview: The idea is to do the 200 body weight reps as fast as possible with … Read More

Fire Up Friday #6

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Ready to tackle some hard interval training? Fire Up Friday keeps you guessing on what your next interval is going to be! Use the birthday number (1-31) of your team to set the reps! Type: Cardio Endurance Intensity: 4+ Class … Read More

Heavy Hearted

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This is a 2 person circuit where one person performs a simple shuttle run while their partner performs the muscular endurance (ME) activity. A 60-second time frame is recommended for each exercise. Class Type: Muscular Endurance Intensity: 4 Class Overview: … Read More

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