Home Tabata

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Home Series Special Hi Everyone In this session we undertake a ‘Tabata’ session, whereby the exercises are done for 20 seconds followed by a 10 second rest. This is traditionally done for eight sets, however we’ve modified it below Time Needed: Approx. 20mins Equipment Needed: A chair and something to shoulder press Intensity Level: 9/10 … Read More

Individual 60,40,20

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This is a time based challenge where the exercises target the same muscle groups as those utilised in a fitness testing activity. The rounds are 60, 40 and 20 seconds in length. Class Type: Muscular Endurance Intensity: 4 Class Concept: The challenge is to see how many reps can be completed in the set timeframe … Read More

One Person x 100

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The Challenge is as simple as it sounds – one person x 100 rounds! Class Type: Cardio Intensity: 4 Class Overview This may seem hard, but the workout is to be light touch boxing achieving speed.  It is simply fast (and light) boxing across 100 rounds. Provide options for your teams to mix it up: … Read More

Back to Basics Boxing

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This is a classic boxing workout with a twist. In pairs, one person is punching first and the other is holding the punch bag (this works best with quick swap overs). Type: Boxing Intensity: 4 Overview: They start with 10 punches each run to a cone 20m behind each person, and then back. They now … Read More

Power Throw Intervals

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This class is a team vs team challenge to win the interval training session. Class Type: Endurance / Competition Intensity: 4 Class Overview: This class is conducted in two evenly matched teams. The idea is that one person from the team conducts a 400m interval, and the remainder of the team gradually make their way … Read More

Squat, Run, Repeat

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This is a simple but challenging workout where your clients get to do a great leg workout! Class Type: Muscular Endurance Intensity: 5 Class Overview: Simply set up a repeater ladder and pair up your clients (preferably using opposing levels of fitness). One person does the repeater, the other person does squats. Once the repeater … Read More

Just 30 seconds

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This looks and feels easy for the first few rounds, however the cumulative effect will kick in very quickly! Try this timer based workout where you aim for maximum reps each round. We definitely recommend trying it yourself first! Class Type: HMT Intensity: 5 Class Overview: Five rounds of 5 minutes where an exercise set … Read More

We Love Squats

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This is a simple but challenging workout where there are plenty of lunges to keep the legs working and burning the energy! Class Type: HMT Intensity: 5 Class Overview: This starts with a warm up that involves three sets of a minute of pulse lunges, followed by a light 300-400m run. Next there are 20 … Read More

Team Pistol Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made up of newer clients. In this sense we can then set a challenge that is … Read More

1 Minute Challenge

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This workout is designed to challenge all clients through targeting the entire body. Class Type: HMT Intensity: 5 Class Overview: Round1: Get your clients to undertake the following timed activities (allow a short break in between to record the reps): As many shoulder press as possible in a minute. As many upright rows as possible … Read More

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