10 x reps of each exercise

Transcription

1 Station 1: Station 2: Station 3: Station 4: Station 5: Workout Name SANDY MORTDALE STRENGTH 18 mins 3 x 6 mins each round with 60 sec rest at end each round 5 station circuit Circuit 1 15 reps plus sprint; Circuit 2 12 reps plus sprint; Circuit 3 10 reps plus sprint Mats, Dumbells (DB), Kettlebells (KB), Medicine Balls (MB), Markers Beginners Saki Kasidis Kettlebell Squat Overhead Press Supermans Dumbell Lunge with Bicep Curl Push Ups Med-Ball Slams Mortdale Massive Workout STRENGTH 15 mins 6 stations near each other 10 x reps of each exercise Station 1: Station 2: When a round of each stations has been completed (60 Reps), list on white board Mats, Dumbells (DB), Kettlebells (KB), Markers Beginners Intermediate Kappa Kettlebell High Pulls Push Ups Station 3: Station 4: Station 5: Station 6 Dumbell Squat and Press Situps Kettlebell Swings Burpees

2 BOXFIT NO 1 BOXING 35 mins 4 markers in a square Cardio (4 min rounds, 8 mins total) Power Combos (7.30 min rounds, 15 mins total) Core Work (3 min rounds, 6 mins total) Mats, Boxing Gloves / Pads Beginners Kappa Cardio Power Combos Straights x 20 plus 4 shuffles (75 sec) Hooks x 20 plus 4 lateral shuffles (75 sec) Uppercuts x 20 plus 4 lateral shuffles (75 sec) Jab Cross Left Upper Cut 5 reps followed by 5 x squat jumps 90 second round end with 30 sec uppers Jab Jab Cross - Left Hook 5 reps followed by 3 x pushups 90 sec round end with 30 sec hooks Jab Jab Cross Duck Cross 5 reps followed by 5 x squat thrusts 90 sec round end with 30 sec uppers Jab Jab Cross Duck L Upper R. Upper 5 x reps followed by 3 x pushups 90 sec round end with 30 sec hooks Core Situps - 4 x JC / 1 x situp (90 seconds) Situps 4 x hooks / 1 x situp

3 ENDURANCE 15 s STRENGTH minutes total 5 stations near each other 1 x strength 1 x bodyweight exercise swapping between each exercise Decide on number of reps (say 15 reps and start at opposite ends) 1 x rep for strength, 15 x reps for bodyweight, 2 / 14; 3 / 13 etc.. Station 1: Station 2: Run each station for 3 mins with 30 sec rest and swap over Mats, Dumbells (DB), Kettlebells (KB), Med Balls (MB), Markers Intermediate Kappa Kettlebell Swings and Crunches MB Russian Twists and Push Ups Station 3: Station 4: Station 5: DB Overhead Press and Squat Jumps Sprint to Marker and Squat Thrusts DB Reverse Lunges and Walking Planks

4 Hill Run Cardio Repeat 2 x MORTY HILLS CARDIO 8 10 minutes total Mats and Markers plus a hill NA Beginners - Intermediate Kappa Full sprint up the hill and return to the mats 10 x tricep pushups 10 x bicycles (each leg) 10 x mountain climbers (each leg) Hill Run Cardio Repeat 2 x Full sprint up the hill and return to the mats 10 x Walking Planks 10 x low squats 10 x reverse crunches Hill Run Cardio Repeat 2 x Full sprint up the hill and return stay there 10 x dips 10 x step ups (each leg) 10 x box (gutter) jumps Hill Run Run down the hill to the mats and finish with plank work

5 BONDI BOXING 1 BOXING 40 mins Phase 1: mins Markers spread out 15 metres apart in circle, square, hexagon, or pentagon Padders located at each marker with a different boxing combination, and 60 second reps for each boxer and sprint around entire circuit. Padders undertaking bodyweight exercises during sprints Phase 2: 10 mins Two cones 20 metres apart Phase 3: 10 mins total 5 markers set up (Sand work only) Mats, Boxing Gloves / Pads Intermediate Paul Miller PHASE 1 1. Left/Left/Right 2. Left/Right/Left hook 3. Left/Right/Left UC/Right UC 4. Left/Left hook/right/right 5. Left/Right/Right knee/left knee 6. Left/Right UC/Left hook 7. Right/Left knee/left jab 8. Left/Right/Squat PHASE 2: At the first cone the boxers will perform 10 x Plank punches Double up punches on knees. They will then run to the opposite end and perform 20 punch and crunch 20 x I so squat wit h double punch. They will complete a second round with half the repetitions. PHASE 3: The boxer will perform the combo Left/Right/Left UC/Right knee/left knee then push against the resistance of their partner until they reach the first marker then running all the way

6 back to the start when finished completing as many as possible in 4 minutes.

7 BONDI BOXING 2 BOXING 40 mins Tabata Boxing: 6 min round (12 mins total) Combination x 20 seconds / Cardio Drill x 10 seconds and repeat twice Drills are burpee or sprawls Bodyweight Round: 6 min round (12 mins total) Mark out a 10 x 10sqm The Finisher: 3 min round (6 mins total) In the middle of the square Mats, Boxing Gloves / Pads Intermediate - Advanced Dan Clay TABATA BOXING 1. Jab, cross 2. Jab, cross, hook 3. Jab, cross, hook, cross 4. Jab, cross, hook, cross, knee 5. Pads high 60 sec- sprint finish BODYWEIGHT Boxer 30 second combination and 30 second sprint around square Padder 30 sec padding, 10 sec pushups, 10 sec squats, 10 sec squat thrust and stand Combos 1. Jab, jab, cross 2. Jab, jab, cross, jab, cross 3. Hook, cross, hook 4. Cross, uppercut, cross 5. Jab, cross, hook, uppercut 6. Jab, cross, uppercut, uppercut FINISHER Hit the pads as fast and as hard as possible for 3 mins. This is a great drill to finish a workout.

8 30 seconds uptop (speed & power) 30 seconds hooks (power) 30 seconds uppercuts (speed) 30 seconds R knee (speed & power) 30 seconds L knee (speed & power) 30 seconds Both knees (speed & power)

9 BEGINNERS BEACH BODYWEIGHT BODYWEIGHT & CARDIO mins strength 10 mins cardio Set up 4 x markers in 10 x 10 sqm space on sand 3 circuits x 6 min rounds (60 sec rest at completion of round) Circuit 1 x 15 reps each Circuit 2 x 10 reps each Circuit 3 x 8 reps each Mats, Markers, Signage Absolute Beginners Kappa BODYWEIGHT 20 mins CARDIO TABATA 8 10 mins Pushups Lunges Crunches (elbows to knees) Squats Sprint Around 4 markers 3 x rounds 20 seconds on / 10 seconds off, then run again Bicycle Sit-ups Mountain Climbers Squat Jumps Plank Holds

10 X Training No 7 Station 1: Station 2: STRENGTH 15 mins 7 stations each with a 3 cone shuttle run Group performs 60 seconds of strength exercise and sprints through shuttle with 15 sec rest between station Mats, Dumbells (DB), Kettlebells (KB), Markers Intermediate - Advance Johnny Ryan Med Ball Push Up Mountain Climbers Station 3: Station 4: Station 5: Station 6 Station 7: KB Swing Burpees DB Russian Twist Squat Jump Static lunge with upright KB Row Workout Name KETTLEBELL STRONGMAN SPRINTS CARDIO 15 mins Set out 10 cones 10 metres apart over 100 metres Description Kettlebells /Cones Intermediate - Advance Johnny Ryan person runs to the first cone and performs 3 x KB Squat and Rows, leaves the kettlebell and runs to next cone 1 st Remainder of the group undertakes core strength work whilst waiting to take run

11 X TRAINING 4 STRENGTH 18 mins Set out 7 stations with two cones at each station 10 metres apart Group works in pairs with one on strength and one on cardio 60 second rounds and swap Mats, Cones, Kettlebells, Dumbells, Medicine Balls, Resistance Power Bands, Steps Intermediate Advance

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14 Johnny Ryan Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Push Up Walk through ladder Shuttle with side step KB Sumo Squat Walk Step Ups DB Toe Touch Burpees TRX Row Shuttle with side step KB Sprawl with Upright Row Step Up MB Lunge Walk with rotation Burpees Partner Resistance Runs

15 OATLEY PARKS STRENGTH 15 mins Set up 5 stations and a cone at the top of a hilly area Circuit Round 1 60 sec round with hill sprint at end of each round, 15 sec rests Circuit 2 30 second rounds with hill sprint, no rest Mats, Cones, Kettlebells, Dumbbells, Medicine Balls, Beginner Intermediate Saki Kasidis Station 1 Station 2 Station 3 Station 4 Station 5 DB Squat Overhead Press Push Up Row (no weights) KB Squat Thrust High Pull MB Russian Twists Frog Jump to marker duck walk back

16 OATLEY CARDIO 1 CARDIO 8 10 minutes Set up 3 markers (one on top of hill) about 20 metres apart Cones Beginner Saki Kasidis Start with sprint up the hill and back to first marker Mountain Climbers x 20 seconds and sprint to marker and repeat Bicycle Crunches x 20 seconds and sprint to marker and repeat Burpees x 20 seconds and sprint to marker and repeat Pocket Knives x 20 seconds and sprint to marker and repeat Hills Sprints x 20 seconds, V crunches x 20 seconds and repeat Finish off with Plank and Core Stability work

17 DANS STRENGTH COMBO CIRCUIT 1 STRENGTH 15 mins Set up 6 stations with 2 exercises per station 12 reps each exercise with as many sets as possible in 2 minutes 15 seconds rest between stations Mats, Cones, Kettle bells, Dumbbells, Medicine Balls, Skipping Ropes Intermediate Advanced Dan Clay Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 DB Push Ups and Renegade Row Skipping KB High Pulls and Swings Squat Thrust and Squat Jump MB Sit-up and Russian Twist 400 mtr run and plank hold within 2 mins (if time permits)

18 DANS CARDIO COMBO 1 CARDIO mins Split members into groups of 4 people. Set out 4 cones 20meters apart, with one person from each group per cone Person on station 1 performs 10 reps of thrusters then sprints to station 2 and tags partner, the person on station 2 sprints to station 3 and tags their partner, person on station 3 Every time they do thrusters reduce reps by 2. Set 1 = 10 reps Set 2 = 8 reps Set 3 = 6 reps Set 4 = 4 reps Set 5 = 2 reps When everyone has done 2 reps the round is completed. Can switch Burpees and pocket knives with other cardio/ab exercise to add variety. Station 1 Station 2 Station 3 Station 4 Cones Intermediate - Advanced Dan Clay Thrusters Burpees Pocket Knives Hill Sprints

19 WARRIOR TRAINING ONE ADVANCED STRENGTH 12 reps each exercise 3 x 12 minute rounds Kettlebells, TRX, Torpedo Balls, Dumbbells, Mats, Pull Up Rope, Gym Rings Advanced Helen Kapnopulos Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Ring Ab Extension Rope Pull Ups TRX Row with Bicep Curl Torpedo Ball Woodchops on Knees Double KB Walking Lunge (hold back of the neck) DB Deep Squat Press Judo Push Ups

20 MORTDALE MADNESS 1 STRENGTH 10 reps each exercise 3 stations, 3 exercises, 4 mins per station with 30 seconds cardio and 30 rest Kettlebells, Dumbbells, Med Balls, Mats, Cones Intermediate Helen Kapnopulos Station 1 Station 2 Kettlebell Station Overhead Halo Squat Press Swings Dumbbell Station Push-Up with Renegade Row Shoulder Press Lunge with bicep curl Station 3 MedBall Station Russian Twist Squat Thrust with overhead reach Pocket Knife Sit-up with Medball (in between legs)

21 RUSHCUTTERS JUNE STRENGTH mins 5 stations with 2 exercises per station (1 strength, 1 cardio) 3 minute stations with 15 reps as many rounds as possible Mats, Kettle Bells, Dumbbells, Markers, Skipping Ropes, Medicine Balls Intermediate Helen Kapnopulos Station 1 Station 2 Station 3 Station 4 Station 5 KB Chest Press Burpees MB Lunges Squat Thrusts DB Rows Jump Lateral Sprints KB Swings Skipping Planks Supermans

22 RUSHCUTTERS WINTER CARDIO CARDIO minutes Commence with Hill Sprint / Stair Runs and complete round x 2 times before going back to Hills Sprint / Stair Run If group advanced, repeat each round x 3 times Mats, Stairs or Hills Intermediate Helen Kapnopulos Commence with Hill / Stair Run (Approximately metres) Round 1: 20 x Pushups 15 x burpees 10 x V Crunches Round 2: 20 x squat jumps 15 x squat thrusts 10 x reverse crunches Round 3: 20 x dynamic lunges (10 each leg) 15 x mountain climbers (15 each leg) 10 x side to side plans (10 each arm) Finish with walking planks and plank holds

23 BEACH STRENGTH 1 STRENGTH 15 5 stations with 2 exercises per station (1 strength, 1 cardio) 2.30 minute stations with 8 reps as many rounds as possible 30 seconds rest in between stations Mats, Kettle Bells, Dumbbells, Markers, Medicine Balls, Stairs Beginners - Intermediate Helen Kapnopulos Station 1 Station 2 Station 3 Station 4 Station 5 KB Runs between makers DB Woodchops DB Reverse Lunge MB Overhead Press MB Situps Push Up Squat Thrust Stair Sprint Plank Hold

24 MORTY SKIPPING MADNESS CARDIO mins Mark out 8 x 8 metre flat (concrete if available) space Mats, Skipping Ropes Beginners - Intermediate Helen Kapnopulos Work in pairs if available with one person skipping, 2 nd person undertaking bodyweight exercises 40 second rounds with 20 swap over time and repeat each bodyweight exercise twice Round 1 Step Ups x 2 Round 2 Dips x 2 Round 3 Dynamic Lunges x 2 Round 4 Deep Squat Pulses x 2 Round 5 T-Rotations Round 6 Walking Planks

25 MORTY HILLS 2 CARDIO mins Markers on a hilly area Mats Beginners - Intermediate Helen Kapnopulos Commence with Hills Sprint and then 15 reps of bodyweight exercise rounds. Once one bodyweight exercise is completed, run back up the hill and commence 2 nd bodyweight exercise If the group gets through the Round of 15 reps, commence a round of 10 reps, then a round of 5 reps Triceps Push Ups Squat Jumps Walking Plank Squat Thrusts T-Rotations

26 MORTY TRIPLE STRENGTH STRENGTH 15 mins 3 stations, 3 exercises, 3.30 minute rounds with 10 reps per exercise within the station 45 seconds rest in between stations Mats, Kettle Bells, Dumbbells, Markers, Medicine Balls, Intermediate Helen Kapnopulos Station 1 Station 2 Push Ups KB Swings Squat Jumps Mountain Climbers KB High Pulls MB Crunch Station 3 Squat Thrusts DB Chest Press DB Russian Twists

27 RUSHCUTTERS BAY 20m CHALLENGE STRENGTH 20 mins 6 stations, 20 minute round, 1 complete round = 1 point Mats, Kettle Bells, Dumbbells, Markers, Battling Ropes Intermediate - Advanced Dan Clay Station 1 Sprint to the ramp and return x 1 Station 2 Station 3 Station 4 Station 5 Station 6 Battling Rope x 15 reps KB Thrusters x 20 reps DB Squat Thrust Row x 15 reps Burpees x 10 reps Situps x 30 reps

28 X Training NO 2 STRENGTH 15 mins 7 stations 60 sec reps Round 1 with 20 sec rest 30 sec reps Round 2 no rest Mats, Kettle Bells, Dumbbells, Markers, Ladder, Medicine Ball, Bands, Steps Intermediate - Advanced Johnny Ryan Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Tripod MB PushUp Prisoner Get Ups Ladder around the world Lunge Band Row Reverse Crunch to Jack Knife KB Squat with curl and raise Plyo Step Up4

29 PARTNER CHALLENGE 1 CARDIO 10 mins Mark out a 5 x 5 space Get members to partner up with someone of a similar fitness level. Partner A does exercise 1, partner B does exercise 2. They count their reps then swap exercise and try to beat their partners total. Mats Beginners Advanced Dan Clay Set 1 1. Push ups 2. Squat jumps 30 seconds work x 2 10 second rest 25 seconds work x 2 10 second rest 20 seconds work x 2 10 second rest 15 seconds work x 2 10 second rest 10 seconds work x 2 60 seconds rest Set 2 1. Sprawls 2. Bicycle crunches 30 seconds work x 2 10 second rest 25 seconds work x 2 10 second rest 20 seconds work x 2 10 second rest 15 seconds work x 2 10 second rest 10 seconds work x 2

30 The Vandamme STRENGTH / CARDIO All participants need a Kettlebell (KB) or Dumbbell (DB). If not enough weights use one KB per 2 participants or change exercises to bodyweight exercises. Advanced participants perform 50 reps, beginners 40 reps (or 30). Depending on terrain make run longer or shorter. Ideally choose running tracks with hills, stairs, etc. Mats, Kettle Bells, Dumbbells, Markers Advanced Yves Minten Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Run 500 M 50 Squat Shoulder Press and 50 Push Ups Run 500 M 50 KB Squat Upright Rows and 50 Crunches Run 500 M 50 Kettlebell Swings and 50 Rotations (push up position) Run 1 km

31 Belgium Waffle Mix 1 STRENGTH / CARDIO 23 mins, 4.30 mins per station, with 30 sec change over time 4 stations with a mix of cardio and strength Mats, Kettle Bells, Dumbbells, Markers, Rope, Ladder, Tubes Advanced Yves Minten Station 1 X1 2 X3 X4 1. DB Squat single arm shoulder press (10) 2. Lunges with DB (Straight arms up) 3. DB Squats (10) drop dumbbell and run to 4 4. Burpees (10) run back to 1 picking up dumbbells on the way Station 2 X X4 1 Tube upright row (10) 2 rope lateral jumps forward over rope 3 sprint to 4 4 leg lowers (10) Station 3 X1 2 X3 X4 1 KB lunge position-one arm row (10) 2 run with KB to 3 3 DB squats (10) ; drop KB and run to 4 4 burpees (10) ; run back to 1 and pick DB up on the way Station 4 X1 #####2###### 3 X4 1 push ups (10) 2 ladder lateral jumps 3 sprint to 4 4 Abs lateral ankle taps (10r/l) Cardio Component X2 X1 X3 Perform set as fast as possible - sprint X1-X2-X3-X3-5 burpees - sprint X1-X2-X3-X3

32 - 25 crunches 2 nd set: 20 crunches ; rd 3 set: 15 crunches ; th 4 set: 10 crunches ; 5 th set: 5 crunches

33 Mini Scrobble STRENGTH / CARDIO 12 stations, 60 seconds per station, 15 sec rest and swap, 15 mins total X B C C C S2 S4 S6 A C C C S1 S3 S5 Mats, Kettle Bells, Dumbbells, Markers, Advanced Yves Minten Strength Cardio A 1 DB - lateral lunges, front raises 2 Russian Twists 3 MB pushups hand one ball 4 KB Woodchops x 5 Plank leg under 6 KB upright row, squat, shoulder press Different exercise each time 1 hopping 2 jump lunges 3 mountain climbers Repeat Cardio B sprint to cone, 5 (X) star jumps and back High Intensity X X X X P1: 1 suicide run around square P2: burpees and plant P1: and P2: 2 full sprint around square P1: 1 suicide run around square P2: mountain climbers, parachute

34 Mix Max STRENGTH / CARDIO 12 stations, 60 seconds per station, 15 sec rest and swap, 15 mins total O1 O3 ` X1 X2 X3 X6 X5 X4 O4 O2 Mats, Kettle Bells, Dumbbells, Markers, Advanced Yves Minten Strength Cardio 1 KB - Squat and press 2 MB, mat - side crunch tap toes 3 KB - swing 4 push up walk (r, l) 5 mat - parachute 6 DB forward lunge, front raise CARDIO 1 sprint between cones (01,02,03,01,02,04,01, ) 2 ditto, 3 burpees at O1 and O2 3 ditto, 5 squat jumps at O1 and O2 4 ditto 1 5 ditto 2 6 ditto 3 High Intensity X x X Partners/ start opposite site - Race : 5x sprint to middle and back ; - plank when finished - Sprint to middle ; - 10 squat jumps, 10 push ups ; sprint back; - static squat (2X) REPEAT

35 Body Blitz STRENGTH 15 mins Set up 5 stations adjacent to hill if available Mats, Markers Beginner Advanced Johnny Ryan Station 1 Upper Body P/Ups x 10 Static Rotations x 10 Hill Sprint x 1 Repeat Station 2 Core Flutter kick x 10 (each leg) Plank Walk x 10 Hill Sprint x 1 Repeat Station 3 Legs Squat x 10 Sumo Walk x 10 Repeat No hill sprint this station Station 4 - Cardio Mtn Climber x 10 (each leg) Burpee x 5 Hill Sprint Repeat Station 5 - Combo Carry out each exercise x 10 (except sumo s) Repeat with x 8, x 6 etc until 3 mins is up.

36 Plank and Sprint Cardio 10 4 x cones, 15 metres apart. Cones, Mats Beginners - Advanced Johnny Ryan Form group into pairs. One partner carries out shuttle dropping to their chest at each cone facing the opposite direction to which they are running whilst their ptnr is planking. Repeat swapping plank for alternative exercises (or alternate plank exercises)

37 4 Station Strength STRENGTH 16 mins Set up 4 stations and a cone approximately 10 metres away Reps start with a round of 10 at each station plus run, then 12, 14, 16 and work back down to 10 For beginners, can break it down to 5 minute rounds with 60 seconds rest Mats, Cones, Dumbbells, Kettlebells, Intermediate Saki Kasidis Station 1 DB Squat Overhead Press Station 2 Push ups Station 3 Kettlebell Swings Station 4 V crunches

38 5 Station Strength STRENGTH 13 mins Set up 5 stations between 2 cones 20 metres apart marking out a square Rounds are 90 seconds with a 45 second run to markers to do a core exercise. Repeat Mats, Cones, Dumbbells, Kettlebells, Medicine Balls Intermediate Saki Kasidis Station 1 Station 2 Station 3 Station 4 Station 5 Core Exercises Push-up with dumbbell row Kettlebell squat with high pull Med Ball Burpee Lateral Hop over cone Reverse Lunge with Dumbell Bicep Curl Walking Plank Side Plank (Left) Side Plank (right) Plank opposite arm / leg hold Plank hold (60 sec)

39 Decrease by 10s STRENGTH 18 mins Set up 6 stations between 2 cones 30 metres apart marking out a square Rounds are reps of 30s plus run around marker after each station, repeat for round of 20 s and 10 s Mats, Cones, Dumbbells, Kettlebells, Medicine Balls Intermediate Helen Reed Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Close Grip Push Ups Burpees Renegade Prone Rows with Dumbbell Kettlebell High Pulls Reverse Lunge with Dumbell Bicep Curl Med Ball Crunch

40 Partners 60 seconds STRENGTH 18 mins Set up 4 stations with 2 exercises per station, adjacent to a hill if possible Working in pairs, exercises run for 60 seconds each Repeat circuit twice with 45 sec rounds and 30 sec rounds Partner 1 to undertake strength exercise, Partner 2 cardio and swap Mats, Cones, Dumbbells, Kettlebells, Medicine Balls, sandbags, slosh balls Intermediate Helen Reed Station 1 Station 2 Station 3 Station 4 KB Deadlifts and DB Farmer Hill Walks (or sandbag) MB Squats and Mountain Climbers Pushups and Cone sprint DB Rows and Squat Thrusts

41 Partners 60 seconds Cardio Cardio mins Set up cones / mats near a hill or stair area, approximately 50 metres apart Mats, Cones, Benches, steps Intermediate Helen Reed Round 1 Partner 1: 30 second hill run Partner 2: bench dips Repeat twice swapping exercises with partner Round 2 Partner 1: backward jog (30 sec) Partner 2: step ups Repeat twice swapping exercises with partner Round 3 Partner 1: Lunge walk 30 seconds Partner 2: Skipping 30 seconds Repeat twice swapping exercises with partner Round 4 Partner 1: 30 second sprint Partner 2: Situps Repeat twice swapping exercise with partner

42 Afwiss cardio & strength Cardio & Strength 2 mins Demo, 15 mins exercise, 2 mins rest 12 stations Mats, Cones, Rings, Dumbbells, Kettlebells, Ladder, Medball Intermediate Yves Minten Station 1 Station 2 Station 3 Station 4 Station 5 Station 6 Cardio Ring Pull Ups DB Squat Bent Over Row Ladder Push Up Walk KB Lat Lunges Med Ball Russian Twist KB Shoulder Squat Press 6 Markers X X X X X X Round 1 Suicide Run with 2 x pushups at everyone cone Run around rectangle Suicide Run with no exercise Round 2 High Intensity Repeat Round 1 and change the exercise Set up 3 cones 20 metres apart and work in pairs alternating exercises 50 % sprint to first cone, 100% sprint to second cone P1: 1 x parachute; P2: 1 x mountain climb P1: 1 x crunch; P2: 1 x burpees P1: 1 x pushup; P2: 1 x plan

43 Triangle Strength Cardio & Strength 2 mins Demo, 3.5 minutes per station 3 stations set up in a triangle, 3.5 minutes per station, 15 reps per exercise Circuit repeated Kettlebell Station Mats, Cones, Rings, Kettlebells, Medball Intermediate Yves Minten KB Swings KB Squat and upright press KB Squat Med Ball Station MB Russian Twists MB One Hand Push Up MB Fwd Lunge and Twist Med Ball Cardio One Medball per 2 people Run and medball pass overhead Cardio One Medball per 2 people Chest Throw and chase Medball Crunches in Pairs with MB Pass Repeat

44 Buddy Cardio Challenge Cardio 18 minutes Working in pairs Mats, Skipping Ropes, Running track / hill Intermediate Yves Minten Round 1 Person 1: 800m run around the hill (North Coogee or other area) Person 2: As many reps as possible (AMRAP) 25 squats, 25 push ups, 25 burpees, 25 crunch Until partner is back Round 2 Person 1 : 1 min skipping, 1 min oblique V-ups right, : 1 min skipping, 1 min oblique V-ups left Person 2 : AMRAP 25 squats, 25 push ups, 25 burpees, 25 crunches Until partner is back

45 Where s the Weights? Strength through Bodyweight 20 minutes Set up 5 cones in a circuit. 5 stations m run Round 1 conduct 20 reps at each station followed by run Round 2 conduct 16 reps, then 10, 8 or until time Mats, Cones Intermediate Johnny Ryan Station 1 Station 2 Station 3 Station 4 Station 5 P/Up into Burpee Sit-up into Bicycle twist Squat into Squat Jump Dip into Mtn Climber Forward Lunge into Prisoner Get Up

46 Where s the Weights? Strength through Bodyweight 20 minutes Set up 3 cones 50m apart. Conduct 2 reps of an exercise at 1st cone, 4 at 2nd, 6 at 3rd, 8 at 2nd & 10 at 1st. Mats, Cones Intermediate Johnny Ryan Round 1 1. Plank walk (feet) 2. Sprawls 3. Mountain Climbers Total time approx 5 mins. Round 2 3)Leaving cones as above, start with 10 High Knees on the spot, 5 broad jumps forward, 3 sprawls all the way to 3rd cone then sprint back and repeat. Total time approx 5 mins.

47 Weights and Bodyweight Bonanza Strength an Cardio 30 minutes Set up 5 rows with 2 cones each row, approx 10 metres apart Mats, Cones, Kettlebells Intermediate Johnny Ryan Round 1 4. Plank walk (feet) 5. Sprawls 6. Mountain Climbers Total time approx 5 mins. Round 2 3)Leaving cones as above, start with 10 High Knees on the spot, 5 broad jumps forward, 3 sprawls all the way to 3rd cone then sprint back and repeat. Total time approx 5 mins.

48 Track Cardio and Strength Strength and Cardio 14 mins strength / 16 minutes cardio Set up 8 marker opposite each other in two rows, with rows approximately 50 metres apart Reps start on 10 reps at each station, run with the weights to opposing station and repeat 10 reps then move on to next station. Once full circuit has been completed, increase reps by 2 or 5 for next round. Mats, Cones, Sandbags, Dumbbells, Med Balls, Kettlebells Intermediate Kappa Station 1 Station 2 Station 3 Station 4 Cardio Sandbag Hill Runs Kettlebell Overhead Swings DB Squat Overhead Press Overhead MB Situps In pairs 2 x 8 minute circuits with 60 sec rest in between Round 1: (swap when partner returns) Partner 1: runs 2 x 400m circuit Partner 2: AMRAP of 20 x pushups / crunches / squat jumps / mountain climbers Round 2: (Swap when partner returns) Partner 1: runs 1 x 400m circuit Partner 2: AMRAP of 15 x dips / squat thrusts / pocket knife situps / dynamic lunges

49 The Balmoral Beast Strength an Cardio 30 minutes Set 5 cones out 10 metres apart Mats, Cones, Kettlebells, TRX or Rings, Dumbells Intermediate Dan Clay Explanation Perform 1 cone 1, then 1 cone 2, then 1 cone 3, then 1 cone 4, then 1 cone 5. Sprint back to the start and... Perform 2 cone 1, then 2 cone 2, then 2 cone 3, then 2 cone 4, then 2 cone 5. Then 3 reps etc etc until you reach 10. Station 1 Station 2 Station 3 Station 4 Station 5 KB Swings Burpees Pocket Knife Situps Squats Chin Ups or bodyweight rows

50 Explanation The Oatley Bay Strength 30 minutes Set 4 cones apart 20 metres Mats, Cones, Kettlebells, TRX or Rings, Dumbells Intermediate Kappa 4 stations, 2 exercises per station, 70 sec reps on each exercise, run around markers and swap exercise. (Repeat 2 times, reduce time on 2nd circuit to 60 seconds and third round to 30 seconds) Station 1 Station 2 Station 3 Prone Rows (Knees as this is new) and DB Squat Press Standing MB Russian Twist and MB V Situps 3) KB Swings (Aim for one arm), and High Pull Station 4 Ladder Push Ups and Ladder Jumps