Just 1 Deadlift

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This is a simple but challenging workout where your clients just need to get down to just 1 deadlift! A great pyramid style workout. Class Type: HMT Intensity: 5 Class Overview: After a warmup, your clients get 1 minute to do maximum pushups. This will set their score. Give them a short break. They then … 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 each round. 10 Upright Rows – drop by 1 each round. Change the length to … Read More

Skip vs Thruster

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A fun little competition between pairs to see who can skip (and sometimes thruster) the most! Class Type: Competition Intensity: 4 Class Overview: Partner everyone up in groups of similar skipping ability. The pairs are then to work together to challenge each other to a skipping challenge. To find their ability in a quick manner, … Read More

Stores Carry Intervals

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A team challenge where the aim is to be the team that completes a series of equipment moves and intervals. Class Type: Competition / Teamwork Intensity: 4 Class Overview: All equipment must be picked up and moved by sharing across the team. The aim is to complete one lap of an oval in the equipment … Read More

Body 200x

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This is a single person circuit that requires each participant to have a copy of the program. Class Type: Muscular Endurance Intensity: 4 Class Overview: The idea is to do the 200 body weight reps as fast as possible with perfect technique in the first round and try to beat your times in the subsequent … Read More

Beach Sprints

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Here is a great workout for the beach! Take your team through a series of sprints, agility tracks and games, AND have heap of fun doing it. Class Type: Speed and Agility Intensity: 3 Class Overview: Active Warm-up: Set up a run track with 6 cones spaced 5m apart. Five active warm-up drills are: high … Read More

Long Slow Box

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This circuit is designed to target the clients’ cardiovascular system. The group is split up into pairs to work together throughout the duration of the session. The warm-up is included in the first ten minutes of the activity. Utilise a track 2-5 km in distance. Class Type: Boxing Intensity: 4 Class Concept: On commencement, start … Read More

60, 40, 20 Shoulder Challenger

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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: Muscular Endurance Intensity: 4 Class Concept: The challenge is to see which of the pair can complete the most reps … Read More

Double Burpee Metro

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This is a simple but challenging workout where your clients just need to complete 2 burpees….just every 10 seconds! Class Type: Muscular Endurance Intensity: 5 Class Overview: After a great warm-up try this routine: Set a timer (eg GymBoss) to beep once every 10 seconds. Each beep requires the team to do 2 Burpees (12 … Read More

Tabata Build Up

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Try this simple Tabata style circuit with a difference! Class Type: HMT/Tabata Class Overview: The following is an example of the lesson idea, we encourage instructors to think of other movements and include them in the session. Set 1: 20 seconds – Squats – 1 minute rest. Set 2: Build on set 1, then 10 … Read More

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