Cone Off

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Based on three or four rounds of up to 10 minutes where pairs or small team challenge (i.e groups of three) compete to collect as many coloured cones as possible. Class Type: HMT Intensity: 5 Class Overview Setup: Requires a 30-40m shuttle run (i.e. 60-80m total run) and a base line exercise area. The lesson … Read More

Skipathon (As Minimal Rounds as Possible AMinRAP)

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Participants skip (using a skipping rope) as long as possible. As soon as they stop for whatever reason (get tangled etc) they undertake three repetitions of three static exercises. Once they complete the round of exercises they mark this round down (with chalk) and then continue skipping until they stop again. The aim is to … Read More

Cardio Cut ‘Em In Half

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A very high intense cardiovascular interval training session of ten rounds made of two minute jog recovery, then one minute run, then thirty second sprint. The ten rounds is completed in 35 minutes. Type: Cardiovascular Endurance Intensity: 4 Class Concept: After an initial warm up, using either an oval or a predetermined track the class … Read More

Tips: New Clients

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With the end of the year upon us, many people will soon be seeking to action their new year’s resolution. This is the traditional time for fitness companies to see many new clients walk through the door. Bootcamps are no exception, with many people wishing to ‘kick start’ their fitness regime. Here is a brief … Read More

Team Accumulator

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A small team blood-shunting three person competition style circuit where each team tries and beats the other teams in completing the most number or rounds of a circuit.   Type: muscular endurance and cardio circuit Intensity: 5 Class Concept: Break the class up into even teams of three (based on cardio and muscular endurance abilities). … Read More

60 Seconds of Pain

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A very high intensity cardiovascular interval training session where the class runs up to 40 minutes working on a one minute work to one minute rest ratio (i.e. 20 rounds). Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either an oval or a predetermined track individuals start by running as … Read More

Tabata Mondays #8

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Continuing our Tabata series for your Bootcamp. This workout goes back to basics with Tabata training. Eight rounds of 20 seconds training followed by 10 seconds rest. The aim is to do one exercise for the eight rounds and maintain consistency in the amount reps achieved in each 20 second period. Class Type: HMT/HIIT Intensity: … Read More

Birthday Surprise

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Does one of your clients have a birthday? Then try this great workout to help them celebrate. Type: muscular endurance circuit Intensity: 4 Class Concept: The lesson comprises of up to eight sets. Each set has a controlling exercise completed by the person celebrating their birthday where the number of repetitions completed is based on the … Read More

Tips: Lesson Intensity

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November is with us, and many clients will want RESULTS!!! They will see Bootcamp as a ‘get fit quick’ scheme and want to push themselves hard. Now we all love to train hard (well maybe not at the time…), but before we get the sledge hammers and tyres out, let’s look at some guiding principles. … Read More

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