5 stations with 2 exercises per station. Set out markers opposite each other about 10 12mtrs apart for each station

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1 Workout Name 12ers and 6ers Strength 20 mins 5 stations with 2 exercises per station. Set out markers opposite each other about 10 12mtrs apart for each station Classification Contributed By Explanation: Stations running for 2 mins 12 reps of each exercise with run between stations for 60 seconds 6 reps of each exercise with run between stations for 60 seconds Markers, Dumbbells, Kettlebells, Intermediate Saki Push Ups and Bent Over Rows KB Swings and Squat Jumps with KB in Chest V Crunch and Burpees Duck Run plus plank hold for remainder of 60 seconds and repeat Station 5 MB Wood Chops and Standing Russian twist Dangerously Fit version 3 6/16/2013 "

2 Workout Name Classification Contributed By Triangles Strength 10mins Set up two triangles (each with a strength, cardio and core exercise) Each station runs for 30 secs Triangle has to be completed three times before moving to 2 nd triangle Markers, Dumbbells, Kettlebells, Beginners Saki Triangle 1 Triangle 2 KB Swings Squat Jumps Pocket Knife Situps DB Shoulder Press Burpees Bicycle Crunches Dangerously Fit version 3 6/16/2013 #

3 Workout Name Classification Contributed By Coogee Beach X-Training Cardio mins Mark out a 40 x 40 square 5 stations to be set up across metres and near a wall 60 second rounds per station plus run to the water at end of circuit Perform circuit 3 times Markers, Sandbags, Medballs, Wall Balls Intermediate Shaun P Station 5 Wall Balls Situp alternating touch (wall) Crawl down beach and sprint up Push up with handraise Sand Bag walking lunge TEAM WORK Round 1 Round 2 Round 3 Round 4 Round 5 Ball Twist to water sprint Sand bag throw and run Sand bag lunge and pass Wall ball press and pass Plank medicine ball role Dangerously Fit version 3 6/16/2013 $

4 Workout Name Classification Contributed By Kettlebell Combo Workout Strength& Cardio 20 mins Partner Work and swap 2 x 9 min rounds with 60 sec rest in between Set up sprint area about 400 metres in length (include hills and stairs if possible) Round 1 15 reps Round 2 10 Reps Kettlebells Intermediate Dan Clay Partner A Run Partner B KB Swings x 15 KB Push Press KB High Pulls KB Squats Mini Workout Challenge Pyramid Workout 5 x hills sprints 10 x push ups 10 x squats 10 x situps 10 x burpees Then 4 hills sprints with 8 reps Then 3 hills sprints with 6 reps Then 2 hills sprints with 4 reps Then 1 hill sprints with 2 reps Dangerously Fit version 3 6/16/2013 %

5 Workout Name Tabata Partner Workout Strength and Cardio mins Partner Work with one Partner A performing strength, Partner B performing cardio and swap 20 sec rounds, 10 sec rests, repeat 8 rounds Classification Contributed By Kettlebells, Medicine Balls, Battling Ropes Intermediate Dan C Strength Cardio a) Push Ups b) KB Sumo High Pull c) MB Toe Touch a) Shuttles, 10 metres b) Battling Rope slams c) Burpees Rushcutters Bay Freestyle Bicycle Abs x 20 + Sprint to ramp / hill Spidermans x 20 + sprint stairs Dips x 20 to Squats x 20 and 2 x hill sprints Rope squat press x 20 - sprint round café / oval Plank hold 60 seconds Starting on a goal line Pulse squats x 20 seconds, sprint halfway Judo Pushups x 20 seconds, and sprint round field back to gear Dangerously Fit version 3 6/16/2013 &

6 Workout Name Beach 4 x 4s x 45 seconds Partner Strength and Cardio 18 Set up a 4 stations for strength, and 4 stations opposite these approximately 50 metres away Partner Work with one Partner A performing strength, Partner B performing cardio and swap 45 seconds with 4 min rounds, and sprints x 15 seconds Classification Contributed By Kettlebells, Medicine Balls, Battling Ropes Intermediate Dan C S: DB Squat Thrust Row B: Spiderman Burpees S: Rope Slams B: 4 x mountain climbers / 4 x squat jumps S: sand bag shoulder to shoulder squat or squat B: Squat thrust push up reach S: Situp and rope reach B: 4 x plank walks, 4 x Prisoner Get ups Dangerously Fit version 3 6/16/2013 '

7 Workout Name Bondi Cross Training Cross Training 15 mins Set up 5 cones in a linear line near a hill 60 second rounds, 2 rounds 5 x hills sprints at completion for round, with 3 burpees for each sprint not completed within 60 seconds Contributed By Kettlebells, Medicine Balls, Shaun P KB Swings Tempo push ups (2/3/1/5) Squats x 2 ; Sprawls x 2 Medball situp x 4 / Overhead press x 10 Station 5 Side Plank hold, 30 seconds each side Dangerously Fit version 3 6/16/2013 (

8 Workout Name Contributed by Routine Bodyweight Shuttles Cardio 15 mins Set up 5 cones x 5 metres apart Cones, Hurdles and Agility ladders Dan C Sprint to 1st cone and perform 3 reps, then sprint back to start Sprint to 2nd cone and perform 6 reps, then sprint back to start Sprint to 3rd cone and perform 9 reps, then sprint back to start Run thru ladder, jump hurdles, then sprint out to last cone and do 12 barrier jumps 30 seconds rest / Repeat Exercises Squat Thrusts Sprawls Push Ups Squats Situps to finish Dangerously Fit version 3 6/16/2013 )

9 Workout Name Balmoral Cross Training Strength & Bodyweight 30 mins Mark out a square approximately 10 x 10 Split Group into two groups. First group does 3 rounds, 2 nd group does it for time Contributed By Cones, Mats, Kettlebells, Shaun P Round 1 AMRAP of the following for all (6 mins) 5 power push ups 5 situps and stand 20 mountain climbers Round 2 4 min round and swap, 3 rounds in total Group 1: KB Swings x 40 KB Sumo High Pulls x 30 Pocket Knife situps x 20 Burpee tuck jump x 10 Group 2: Dips x 60 seconds Plank x 60 seconds Step ups x 60 seconds Stair / hills sprints x 60 seconds Dangerously Fit version 3 6/16/2013 *

10 Workout Name Sandy Triangles Cross Training 20 Set up a Triangle with 3 cones approximately 15 metres apart Start with 10 reps at each marker and sprint around triangle, and then come to next cone Reduce reps x 2 Run for 6 mins, with 3 rounds Change exercises at each round during the 60 second cool down Kettlebells. Dumbbells, MedBalls, Cones Contributed By Helen R Round 1 KB Squat One Arm Row DB Lateral Raisers MB V Situps Round 2 Round 3 MB Burpee Jump and Press DB Squat Thrust Curl and Press KB Chest Press KB reverse lunge high pull DB Squat and shoulder raise MB Russian Twist Dangerously Fit version 3 6/16/2013 "+

11 Workout Name Sandy Triangles Cardio Training mins Set up shuttle stations for 5 rows Commence with 55 second rounds, and shuttles Then 45 second rounds and shuttles Then 30 second rounds and shuttles After each round, bring everyone to plank for seconds and start on the next round 60 second plank and change exercise Cones Contributed By Helen R Exercises Mountain Climbers Prisoner Get ups Walking Planks /Military Planks Butterfly situps Plank Reach Rotations Dangerously Fit version 3 6/16/2013 ""

12 Workout Name South Boxfit Boxfit 30 Set up a square with cones Contributed By Helen R Boxing pads and gloves Tabata Warm Up Round 5 mins each 30 seconds of 3 punch combinations, 15 seconds of exercise and repeat 1) JCJ + squats / jumps 2) CJC + mclimbers and cross body mountain climbers 3) JUU + barriers 4) Hooks + lunges 5) Pistons + pushups Combo Round 10 reps on combo build up + shuttle for boxer, P: static exercise 1) J H (Padder squat thrust) - hooks 2) J H U (Padder squat thrust push up) - uppers 3) J H U C (Padder squat thrust push up, barrier) - uppers 4) J H U RK ( Padder squat thrust push up, barrier, burpee) alternate knees Core Work Run 60 second rounds on each combo and 30 seconds fast punches Situp Punches x 60 seconds Situp Hook Punches x 60 seconds Plank Punches x 60 seconds Dangerously Fit version 3 6/16/2013 "#

13 Workout Name Balmain Beginners Cross Training 20 mins Set up 5 stations with opposite markers approximately 30 metres out Working in pairs undertaking strength and cardio exercises. When cardio partner returns, pair swap over continuously for the 2 mins, however aiming for 12 reps before that swap over 2 min rounds, 30 second swap over Category Contributed By Helen R Reduce to 90 second rounds with reduced reps to 8 for increased cardio intensity Cones, Sand Bags, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbelss Beginner Station 5 Sand Bag Run around marker Squat thrusts Bear Crawl KB Squat High Pull Hill Run MB Situps DB Lunge Walk (Approx 10 metres) Rope Thrash S.Ball overhead run around marker Push Ups Dangerously Fit version 3 6/16/2013 "$

14 60s 30s 18 mins Set up four stations Round 1 = 60 seconds with 30 seconds body weight Round 2= 45 seconds with 30 seconds body weight Round 3 = 30 seconds with 30 seconds body weight Swap over should be 30 seconds, round 1, 20 seconds round 2, 10 seconds round 3 Cones, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbells Category Intermediate Contributed By Helen R MB Overhead Prisoner Get Up DB Sumo Squat and Press Rotations with Push Up KB Lunge and one arm row (Swap at halfway) Bodyweight Round 1: Judo Push ups, Plank Reach, Barriers, Plank Hold Round 2: Squat Jumps, Squat Thrusts, Burpees and Squat Hold Round 3: Butterfly situps, Cross Body mountaim climbers, bicycle situps and plank walks Dangerously Fit version 3 6/16/2013 "%

15 The Inside Outside Workout 20 mins Set up two stations, and two group of people Each station has 6 exercises for 8.30 minutes with AMRAP (and 6 reps of each) 90 seconds rest in between the swap over. Cones, Sand Bags, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbells Category Intermediate Contributed By Helen R Strength Cardio KB Squat Thrust with overhead press DB Shoulder Press MB One Leg V Sit Up DB Chest Press in Bridge KB Swings MB Burpee Jump and catch 1 hills / sprint Prisoner Get Up Barrier Jumps T-rotations with push up Mountain Climbers Tuck Jumps Dangerously Fit version 3 6/16/2013 "&

16 30s 20s 10 ers 18 Set up a rectangle with 4 stations across about 50 metres for a good running space 18 min long round, no breaks Start off with 30 reps, and sprint around rectangle as soon as 30 completed, work down to 20s and then 10s. if you see that there is a fast person, also get them to do 5s and then hold a plnak until time is finished Category Cones, Sand Bags, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbells Advanced Contributed By Helen R DB Sumo Squat Thruster and Shoulder Press KB Chest Press Bridge or Long Legs DB Pull Up (lying down position) MB V Situp Up Dangerously Fit version 3 6/16/2013 "'

17 mins Set up a rectangle with 6 stations opposite each other First round is 6 reps of each exercise plus a sprint around rectangle to next exercise 2 nd round is 12 reps of each exercises plus a sprint around rectangle to next exercise Each Round is 9 mins long with 60 seconds rest Cones, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbells Category Intermediate Advanced Contributed By Helen R Station 5 Station 6 Push Up with Reach Out MB Burpeee Jumps and Overhead press Running Man sit ups (long leg bicycles) DB Renegade Rows (Plank Position) Squat Thrust with T Rotation KB Lunge 1 arm row Dangerously Fit version 3 6/16/2013 "(

18 4 x 3s 18 mins total Set up 4 stations and opposing marker about 40 metres away. 2 exercises per station, with a sprint in the middle doing exercise on opposite stations min round per stations and 30 second swap over Category Contributed By Helen R Start off with 10 reps / 8 reps (work down by 2 each time) Cones, Sand Bags, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbells Intermediate - Advanced DB Bridge Fly - Sprint with DB Renegade Rows KB Swing Sprint with KB KB Squat High Pull MB Russian Twists Chest Press Sprint with MB Overhead to MB Squat Jump Scissor Situps Crab Walk to Plank Walks and Sprint back Dangerously Fit version 3 6/16/2013 ")

19 First to mins Set up 7 Stations, working in pairs and 2.30 mins each station, 30 second rest 2 exercises per station, 1 strength and 1 cardio or bodyweight. First person to 10 or marker and swap over, continue for 2.30 mins Pairs should be of similar fitness Category Cones, Slosh Balls/Medballs, Ropes, Kettlebells, Dumbbells Intermediate - Advanced Contributed By Helen R Station 5 Station 6 S: KB Swings B: Squat Thrusts S: DB Squat Curl and Press B: Hindu Push ups S: MB Wood Chops (side to side) C: Hill Sprints/ Sprint S: DB Row in Rotation Position (5 or 10 each side) C; Bear Crawl around marker S: KB Chest Press B: Reverse Crunch S: MB Lunge Twist C: Squat leaps around marker Dangerously Fit version 3 6/16/2013 "*

20 Strength and 2 mins of cardio 18 mins Set up 3 stations with with 4 exercises per station followed by 2 mins of cardio per station %&,-./01,2,3435/0 Cones, Slosh Balls/Medballs, Sandbags, Kettlebells, Dumbbells Category Intermediate - Advanced Contributed By Aaron Sb pick up and drop Mb twists Kb swings Plank walk Cardio: partner band runs + 10 star jumps each end Sb squats Mb over head crunches Kb lunges Plank taps Cardio: 1 min quick feet on the wall, 1 minute fartlek runs Sb bent over row Mb push ups Kb single arm high pull Burpees Cardio: 2x 20 sec climbers, 2x20 sec squat thrust and Long run Dangerously Fit version 3 6/16/2013 #+

21 Workout 3s 18 mins Set up 5 stations, 2 exercises per station 1 x strength and 1 x cardio exercise Category Contributed By Aaron start with 20 seconds per station, Round 2 is 40 seconds per station Round 3 is 60 seconds per station Cones, Slosh Balls/Medballs, Kettlebells, Dumbbells Intermediate - Advanced Station 5 Finisher KB Squat and High Pull (Upright Row) Zig Zag Sprints V Up Crunches Prisoner Get ups DB Renegade Rows Burpee Bunny Hops DB Lunge Walk Plank Dips Tiger Crawl Lunge Pulse x 15 sec per leg Squat Hold x 15 sec Squat Pulse x 15 sec M/Climbers x 15 sec Sprint x 15 sec Tuck Jumps x 15 sec Dangerously Fit version 3 6/16/2013 #"

22 Suspension Trainer Workout mins Set up TRX stations x 4 or substitute with weights Work in Pairs, with partner 1 doing strength for 30 seconds, whilst partner 2 does cardio / bodyweight for 30 seconds and swap Category Contributed By Aaron Start with 30 seconds round 1, 40 seconds round 2 and 60 seconds for round 3 Cones, Suspension Trainers/TRX, or DB/KB Intermediate - Advanced P1: Press P2: Lateral jumps x 15 sec / 15 sec sprint (20 sec / 30 seco) P1: Squat P2: Ladder Hops and Sprint P1: Row P2: Zig Zag sprint Band Runs between pairs Dangerously Fit version 3 6/16/2013 ##

23 Partner Cardio and Strength Session 20 mins Set up 7 stations, 90 second rounds working in pairs Repeat with 60 second round Category Cones, Kettlebells, Bands, Medballs, Sandbags Intermediate - Advanced Contributed By Aaron Station 5 Station 6 Station 7 Overs and Unders (Plank and crawl) and (Plank and Jump) Situp and MB Pass Band Sprint Sandbag Squat and Pass Push up and kettlebell drag Plank Hold and Lateral Jumps Wheelbarrow Runs Dangerously Fit version 3 6/16/2013 #$

24 Weighted Fatburner 15 mins Set up 6 stations with 45 second rounds / 15 rest Category Contributed By Helen Repeat 3 times, Round 2 increase to 60 seconds / 15 rest Round 3 decrease to 30 seconds / no rest Cones, Sandbags, Kettlebells, Dumbbells Intermediate - Advanced Station 5 Station 6 KB Goblet Squat and Overhead Press Body Counter with Tricep Push Up DB Burpee Jump with Reverse Fly Sand bag Reverse Lunge Cross Body Mountain Climber DB T-Plank Row Dangerously Fit version 3 6/16/2013 #%

25 Weighted Fatburner 15 mins Set up 6 stations with 45 second rounds / 15 rest Category Contributed By Helen Repeat 3 times, Round 2 increase to 60 seconds / 15 rest Round 3 decrease to 30 seconds / no rest Cones, Sandbags, Kettlebells, Dumbbells Intermediate - Advanced Station 5 Station 6 KB Goblet Squat and Overhead Press Body Counter with Tricep Push Up DB Burpee Jump with Reverse Fly Sand bag Reverse Lunge Cross Body Mountain Climber DB T-Plank Row Dangerously Fit version 3 6/16/2013 #&

10 x reps of each exercise

10 x reps of each exercise Station 1: Station 2: Station 3: Station 4: Station 5: Workout Name SANDY MORTDALE STRENGTH 18 mins 3 x rounds @ 6 mins each round with 60 sec rest at end each round 5 station circuit Circuit 1 15 reps