Rock around the clock in this 2020 5th Birthday competition entry.
An AMRAP and Ladder combination of Boxing and Bodyweight drills.
This drill is versatile and killer if you pick the right exercises! The focus is an interval of single side exercises then both sides, you can go on until BOTH sides fall off!
Use UNO cards to dictate your workout. Having base circuits to work off and some evil little cards to keep them on their toes.
This workout is a full body burn that you will feel the pinch on each muscle and then you get to move on to the next.
Clients will bring to the class something red and something black. They will choose a colour to hold up and you will draw a card to see who does the winners exercise and who gets the harder option for an incorrect guess. With some other sneaky ways to use the cards. *Great for virtual interaction but they could also be encouraged to bring to a normal class or you could give them black and red counters.
It’s a bit Dicey in this 3 x 3 AMRAP!
The following exercises use the push, pull, squat, hinge and rotate/anti-rotate movement patterns for a challenging functional workout.
The luck is in the cards – how hard will you get to work in the AMRAP?
Buddy up and bump out in this travelling workout
Work out the entire body with this full body AMRAP workout!
A tag team effort chipping away at an intense drill… feeling like the running phase is a rest phase. Which level will you take on?
You can count on the dice to give them a good sweat sesh.
You’ll be blowing hot air as you pop your way through this elimination drill.
Clown around with your group with this fun workout!
Move your clients up and down and all around for this workout ride!
Triple the burn for triple the fun in this take on Super Sets.
This drill uses super sets of similar exercises. Each timed section has 2 similar exercises timed and back to back with zero rest until the timed section is complete. Picking two exercises that have very little transitions. Starting with cardio exercises for :10 seconds for five rounds, arm exercises for :20 seconds and 4 rounds, then leg exercises for :30 seconds and 3 rounds and ending with full body/core exercises at :40 seconds for two rounds. Each full set is 11:30 minutes which includes :30 rest between timed exercises. I used dumbbells for the arm drills, but you can use any exercises that are fitting for you and your crew.
A decreasing ladder (chipper). When you think you’re on a roll when suddenly the count stops to complete a “Run”.