Bench 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 push ups followed by 60 second rest. With each subsequent round another exercise is added … Read More

Couples Run

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This is simply a light cardio run as a formed group, with breaks every 100m to conduct a boxing speed set in pairs. Class Type: Boxing Intensity: 4 Class Concept: Set up cones around an oval, with spacing approx. 100m … Read More

Tabata Lunge

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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: Muscular Endurance Intensity: 4 … Read More

Run Ride

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This class is a duathlon consisting of a run and cycling. Class Type: Cardio Intensity: 4 Class Overview: The run leg should take approx 3-5 minutes, it is recommended this be a length of 800m – 1.2km, but can be … Read More

Team Boxing

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This is an intense boxing class where your team members complete as many rounds as possible of the assigned boxing drills. Each time your class swap punching they conduct a plyometric move, therefore keeping the intensity up. Class Type: Boxing … Read More

Circuit Trainer

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The program involves the class being split in two, one undertaking a repeater run and one undertaking exercises. Class Type: Circuit Intensity: 4+ Class Overview: Set up a repeater run relay with 8 x cones 3-5m apart. Additionally, at base … Read More

Time For Abs

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This is a recovery day. The aim is to focus purely on core and posture. The instructor is to cycle through abdominal, core and postural exercises. Class Type: Core Intensity: 4 Class Overview: An abs ‘play list’ can be prepared … Read More

Squats v Push Ups

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Split your team up into two groups as they will be spending the next lesson competing against each other. Lesson Type: Teamwork / Endurance Intensity: 4 Lesson Overview: Split the group into two even groups as the aim is to … Read More

Run Like The Wind

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This class is simply a long fast distance to focus on cardio endurance, combined with a number of exercises every couple of minutes. This program can be easily conducted on a sports field, and modified as a team versus team … Read More

Triple Jump

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This is a concept for a triangle relay circuit that can be run almost anywhere but is ideally run on a grassed area. Type: Cardio & Power Intensity: 4 Class Concept: Break class into teams of three, with person going … Read More

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