| Monday | Circuit: * 8 different shuttle runs * The basics circuit * Dips: 20 – 2 + shuttle runs |
| Tuesday | The Hill |
| Wednesday | Circuit |
| Thursday | Boxercise |
| Friday | Fun and Fitness
+ The 2008 Christmas Breakfast |
To join our group training classes, simply visit Group Training
| Monday | Fitness Testing & Circuit |
| Tuesday | Boxercise |
| Wednesday | Circuit: * Push up * Squat * Crunch * Dip * Lunge 1 minute sets. As many different types of each discipline as possible in the hour |
| Thursday | Kickboxercise |
| Friday | Running 2 laps – 7km |
To join our group training classes, simply visit Group Training
| Monday | Boxercise |
| Tuesday | Circuit: * 5 markers – backwards run 20 to 10 – push ups, squats, double crunches, burpees, run * Dip run 20 – 2 * Lunge/Bicycle – 40/100 to 10/40 * Mutiny runs |
| Wednesday | Running: 2 laps of park – 7km |
| Thursday | Fun and Fitness: * Agility Ladder Circuit * Triple ab run * Plank circle * 20 point pass |
| Friday | Kickboxercise |
To join our group training classes, simply visit Group Training
| Monday | Boxing |
| Tuesday | Circuit: * Spiderman push ups + up and downs + walking lunges * 10 burpees, 50 sit ups – 2:10 * 10 laps, 100 bicycle – 20:20 * Partner dips 30:20:10 * Mabu 120 sec:90 secs:60 secs / pulse crunches 10-1 |
| Wednesday | The Hill |
| Thursday | Kickboxercise: Gloves and Pads |
| Friday | Running: 1 hot lap of park – 3.5 km + Fun and Fitness: * 10 point ball chase * Up and down circle * Ultimate soccer |
To join our group training classes, simply visit Group Training
| Monday | Fitness Assessments + Technique Circuit |
| Tuesday | Boxercise |
| Wednesday | Circuit: * Lake & sit ups * Pleased to meet you’s * 1 legged stand ups * Lake & sit ups * Plank 90:75:60:45:30 * Lake & sit ups * Walking lunges * Bicenturion dips * Lake & sit ups * Compass jumps * Obliquies |
| Thursday | Kickboxercise |
| Friday | Running: 1 hot lap of park – 3.5 km + Fun and Fitness: * Partner chase * Tug’o'war * Team plank push up * 20 ball steal |
To join our group training classes, simply visit Group Training
| Monday | Circuit: * Pond sprint * Push ups 3 ways, diamond, stagger, stagger * Good mornings * Pond sprint * Windmills * Bench lunges * Pond sprint * Bicenturion dips * Plyometric lunges * Pond sprint * Leg raised ab challenge |
| Tuesday | Boxercise |
| Wednesday | Running: 1 hot lap of the park – 3.5km + Fun and Fitness: * Partner chase * Tug’o'war * Team plank push up * 20 ball steal |
| Thursday | Kickboxercise |
| Friday | Circuit: 10 push ups, 10 squats, 10 sit ups On the minute, every minute for 20 minutes 200m run, 10 life savers, 20 sit ups AMRAP in 20 mins Dips:Star jumps 50:50 x 6 Timed |
To join our group training classes, simply visit Group Training
| Monday | Circuit: * 5 markers: Push ups, squats, sit ups, burpees. 20, 15, 10, 8, 6, 4, 2 * Med ball oblique line * Lateral squats Centurion dips x3 increasing dips by 10 each set * Walking lunges, back jog, bicycle x4 decrease bicycle each set * Partner up, skips and oblique crunches |
| Tuesday | Boxercise using the shields |
| Wednesday | Running: 1 hot lap of the park – 3.5km Rained out, well done to those who did the 1 lap! |
| Thursday | Kickboxercise |
| Friday | The Hill |
To join our group training classes, simply visit Group Training
| Monday | Kickboxercise |
| Tuesday | Circuit: * 10, 20, 30, 40 metre shuttles * Deep push ups * 10, 20, 30, 40 metre side shuffle shuttles * Partner dips * North, South jumps * Plank 90, 75, 60 seconds * East, West jumps * Side plank 60, 45, 30 seconds * 1 legged stand ups * Pulse crunches |
| Wednesday | Running: 2 laps of park – 7km |
| Thursday | Boxercise: Strong punches |
| Friday | Fun and Fitness: * Med ball footy style * Med ball hot potato * Agility Ladder races * Some abs, a bucket and some balls. * Team relays * Plank circle |
To join our group training simply visit Group Training
| Monday | Public Holiday – Enjoy the sleep in! |
| Tuesday | Circuit:* 20 metre shuttle, lunge, lunge, squat, push up x 10 * 80 metre box shuttle - 1 lap, spiderman push ups 2 laps, squat jumps, 3 laps, oblique sit ups * Zig zag jump tugowar rope, 80 – 20 dips * Jump lunges, cardio crunches, plank walk x 3 |
| Wednesday | Boxercise |
| Thursday | Circuit: * Sprint around lake * 30 plyometric push ups * 20 roll ups * 100 walking lunges * 50 good mornings * 150 dips * 30 life savers * 50 squat thrusts * 50 sit ups * 30 frogs Timed |
| Friday | Running: 2 laps of the park – 7km |
To join our group training simply visit Group Training
| Monday | Kickboxercise |
| Tuesday | Running 2 laps |
| Wednesday | Fitness Testing & Technique |
| Thursday | Boxercise |
| Friday | Circuit with guest trainer |
To join our group training simply visit Group Training
