Jelly Belly

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This class is a ‘modified pump’ class however the focus is on core abdominal muscular endurance. The range of movement is changed by the instructor to cover singles (full reps), half reps bottom range, half reps top range and holds. … Read More

Iso Butt

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This is a muscular endurance day. The aim is to focus on the lower body. The instructor cycles through leg and core exercises. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Round 1: Each exercise is held for four sets … Read More

Sleds and Squats

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This session is designed to build strength and endurance through the use of sleds, squats and sprints. The session does require a sled, but you can improvise with other equipment, such as a heavy rope to drag. Class Type: Strength … Read More

Last Chance for Strength

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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

Powerband Threes

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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

Overload Strength Circuit

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Overload Strength Circuit is a variation of Traditional Strength Circuit-—a muscular endurance circuit based on 3 x 8-10 minute rounds. Class Type: Strength Intensity: 3 Class Overview: Unlike its sister circuit, Overload Strength Circuit targets specific muscle groups (for example: … Read More

Sandy Slope

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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

Beep vs Power

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This class uses the beep test (modified to 10m) with muscular endurance activities in a circuit format. Three sets of three activities all controlled by the stages in the shuttle test. Class Type: Circuit Intensity: 4 Class Overview: Focus of … Read More

60:40:20 Total Body Strength & Power

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This is a time based challenge between two people. The exercises target the same muscle groups as those utilised in the benchmarking activity. The rounds are 60, 40 and 20 seconds in length. Class Type: Strength Intensity: 3 Class Overview: … Read More

Commando Challenge

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Train for the special forces with this brutal workout! Class Type: Endurance Intensity: 4 Class Overview: Each muscle group is trained for a period of 5 minutes in isometric holds. Every 30 seconds the exercise position is changed in its … Read More

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