Boxing Accumulator

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This is a simple two set boxing circuit comprising of a list of accumulating exercises (each round the number of exercise increases). The control for the transition for each round is by the run leg (50m out and back or … Read More

150m Challenge

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This is a timed cardio circuit that can be adjusted for each individual to make it a challenging workout. Class Type: Endurance Class Intensity: 4 Class Overview: This is simply 10 rounds of 3 minutes: 150m run. 20 Push Ups. … Read More

200m Challenge

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This is a countdown circuit conducted in pairs. One person starts the laps, and the other person does the exercises. Class Type: Endurance Class Intensity: 4 Class Overview: This is simply (10 rounds): 200m. 10 Thrusters – drop by 1 … Read More

Shoulder Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a shoulder focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Participants are paired up and given a medicine ball, … Read More

Up vs Down

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This is a pairs pyramid activity based on on two sets of 12 exercises. Exercises are conducted on a baseline of a 20m shuttle run with one person starting at the top of the set and the other at the … Read More

Partner On/Offs

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This is a continuous set of activities, where your team are trying to get as many reps as possible against each other. Class Type: Muscular Endurance Intensity: 3 Class Overview: This circuit uses 30 second time intervals, however this can … Read More

5000 Hits

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The Challenge is as simple as it sounds – 5,000 boxing hits are to be finished! Class Type: Cardio Intensity: 4 Class Overview This drill is done in pairs (preferably in opposite levels of fitness), the teams are to pace … Read More

Enduro for Three

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This class is designed to develop endurance capacity of clients to improve performance on fitness tests. It is designed to be conducted in a large area (preference is an oval) in groups of three. Class Type: Cardio Intensity: 4 Class … Read More

Back to Basics Boxing

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This is a classic layout for boxercise. Class Type: Boxing Intensity: 4 Class Overview Pairs are faced off with a run line approx. 20 meters behind them. They are to do a set of reps then race to the run … Read More

Slam Dunk

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This is a simple static two person circuit using slam balls. The program is based on sets of medicine ball activities based on 30 seconds of work 30 seconds rest. Class Type: Muscular endurance Intensity: 6 Class Overview: The program … Read More

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