Ooh! Ahh! Fireworks.
What team will boom into the lead and set of their firework first!? Banging session for Firework Night!
20-29 minutes
2+
The Long And The Short Of It!
There are 4 stations in this workout, x2 long and x2 short. Imagine a rectangle, there are two stations on the ends and two down the sides.
Dumbbell Power Grabs
This drill involves 1 dumbbell being transferred from one side of the body to another ~ great for activating the core as power transfers from limbs through the torso. Clients will need a single light, medium and heavy weight option to use for each exercise.
A2MRAP
Introducing a slight twist on the AMRAP theme. Set a timer to go off every 2 mins. Each time the alarm sounds, participants stop counting reps on their current exercise and go for a 200m run immediately followed by 10 sit ups
4min Workouts
Each 4mins is broken down into 1min strength / 2mins Tabata / 1min strength targetting the same muscle group for the lot.
BW Accumulator Leg Day
This is one leg workout that will keep on giving for days! 10 Exercises (5 strength & 5 cardio) x 10 rounds
Move Monday #1
Try this partner workout when you need something simple and easy to follow.
Hiit It & Quiit It #3
A full 30 minute workout for short bootcamp sessions – use it over and over.
Hiit It & Quiit It #2
4 different rounds with 4 different interval timings. A great workout template for all groups.
Terrific Towel
All clients will need for this unique workout is a towel.
Hiit It & Quiit It #1
Some bodyweight fun that can be done indoors or outdoors!
The Devil’s Run
What happens when you combine a hill workout with the number of the beast? This.
Timed Pyramid Workout
Stations consist of 3 exercises put into a timed pyramid and performed as a superset with another station.
Strength Superset with Run
This workout focuses on the strength component but with an added run each round.
3 Exercises 2 Formats
Simple explanation and simple format for our cold dark winter nights (BC Canada). The same 3 exercises are used in two different formats HIIT and AMRAP. I have 4 sample sets listed inside.
Core Power
Quite simply a Medball and Kettlebell core circuit.
S+C Line Circuit
Perform strength, slow and strong and then move to a Tabata cardio blast!
Draw Your Own Ladder
No need to buy a bunch of agility ladders, this drill uses chalk instead!
Accumulator Boxer
A combination of both a boxing and strength accumulating circuit in one!
Strength-tervals
Boost your biceps with this one, about a 50 min workout with warmup and cooldown.