Day of Legs

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This is a great strength circuit of 10 x 90 second rounds with a one minute break. Class Type: Strength Intensity: 3 Class Overview: There are 10 rounds of legs activities for this class, it’s not going to be easy! … Read More

Day of Arms

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This is a great strength circuit of 10 x 90 second rounds with a one minute break. Class Type: Strength Intensity: 3 Class Overview: There are 10 rounds of arm activities for this class, it’s not going to be easy! … Read More

Tabata Delts

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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

Press This

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Try this timed circuit activity either as a class on its own or as a fitness test. In this class there are 15 rounds of three weighted exercises focusing on strength and speed. Class Type: HMT Class Intensity: 5 Class … Read More

60, 40, 20 Power Struggle

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This is a time based challenge between two people. The exercises target the same muscle groups in a series of supersets over 60, 40 and 20 seconds in length. Class Type: Strength Intensity: 3 Class Overview: This class involves three … Read More

Core Wobbles

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This class is a ‘modified pump’ class however the focus is on core abdominal muscular endurance using work-rest ratio based on 40sec work / 20 sec rest. The range of movement is changed by the instructor to cover singles (full … Read More

Tabata Throw

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This is an instructor led static circuit using the Tabata protocol of 8 sets of 20 seconds of work followed by 10 seconds rest. The details of timings and exercises to be conducted are illustrated below. Type: Cardio & Muscular … Read More

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

Back to Weights

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Time to hit the weights and focus on strength and endurance. Use resistance bands or weights to challenge your team. Class Type: Strength/Endurance Class Intensity: 4 Class Overview: Exercise 1: Squat + Bicep Curl Exercise 2: Deadlift + Upright Row … Read More

Core Wobbles

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This class is a ‘modified pump’ class. The aim is to fatigue each muscle group through a superset of activities. The range of movement is changed to cover singles (full reps), half reps bottom range, half reps top range and … Read More

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