Explanation of Workouts
We do a variety of different types of workouts in this class. Here's an explanation of some of the more complicated ones we do!
The 12 Days of “Fitness”
12 Squats
11 Sit-ups
10 Jumping Lunges
9 Power Jacks
8 Plank Punches
7 Pushups
6 V Sits
5 Burpees
4 Power Jumps
3 Squat Pushups
2 Global Jumps
1 Lap Run
First do 12 squats
Then 12 squats and 11 situps
Then 12 squats, 11 situps and 10 jumping lunges
Then 12 squats, 11 situps, 10 jumping lunges and 9 power jacks
Then 12 squats, 11 situps, 10 jumping lunges, 9 power jacks and 8 plank punches
Continue working down the list until you get to the 1 lap run.
You’ll usually have 25 to 30 minutes to finish this depending on what exercises we choose!
Deck of Cards
Hearts = Criss Cross Power Jumps
Diamonds = Situps
Spades = Sprawl Jumps
Clubs = Pushups
Jokers = 2 Lap Sprint
Face Cards = 20 High Knees
You’ll do this workout in small groups with people who are at a similar fitness level. Each group has a deck of cards, which are laid on the floor face down in a pile. There should be a leader for each group, preferably someone with a nice loud voice! When the time starts, the leader flips over the first card. If it’s the 4 of hearts, your entire group does 4 criss cross power jumps. Once everyone in the group is done, the leader flips the next card. If it’s a king of hearts, you do 20 high knees because all face cards equal 20 high knees. If you flip an ace of diamonds, you’re either doing 1 or 11 situps. The instructor will let you know what ace equals at the beginning of class. You continue flipping one card at a time until you get through the deck of cards or until your time is up. This workout usually lasts 25 minutes. If your group finishes early you can choose to take a short break then start again after shuffling your cards.
Tabata
Tabata means you do 20 seconds of an exercise, take a 10 second break and repeat this 8 times.
For example on the board we may have written:
Tabata:
Jump Squats
Flutter Kicks
Pushups
Wide Spiderman Lunges
Side Plank
Lap Run
You start by doing 20 seconds of jump squats, then take a 10 second break. Repeat 8 times.
Then you do 20 seconds of flutter kicks, take a 10 second break. Repeat 8 times.
Continue until all exercises on the board have been completed.
This is all led by the instructor who is calling out to either start or stop.
10-9-8-7-6-5-4-3-2-1
This means you’ll be doing 10 repetitions of each exercise, then 9, then 8, then 7 and so on down to 1.
For example we might have on the board:
10-9-8-7-6-5-4-3-2-1
Switch Lunges
Mummy Kicks
V Pushups
Scissor Feet
Vertical Jumps
You’ll do 10 repetitions of each of the 5 exercises. Once that’s done you’ll go back to the top and do 9 repetitions of each of the 5 exercises. Continue until you reach 1 repetition of each exercise.
Partner Run
For this workout you need to get in to groups of 2, preferably of equal fitness level. Decide which person is running first. That person will do a 3 to 5 lap run depending on the workout, while the other partner does a specific exercise in the centre of the gym. Once the runner has their laps done, they come tag their partner and they switch. The person in the middle does the specific exercise until their partner has completed their laps.
For example, we might have this written on the board:
Partner Run: 5 Lap Run
Skipping
Dips
Slam Balls
Scissor Abs
In and Outs
So say our 2 partners are Amy and John. Amy runs 5 laps while John skips in the middle. Once Amy finishes her 5 laps, she starts skipping while John does his 5 laps. When John is done running he then starts doing dips while Amy runs her 5 laps. You continue this for the allotted time. If you finish all 5 exercises each you can take a break or go back to the top and start again. We’ll usually do a partner run for 10-15 minutes and then move on to a different workout for the second half of class.
Wall to Wall Partner Run
Everyone gets in to groups of 2 and lines up along one wall. Decide which partner is going to run first. When the instructor says go, one partner runs across the gym to the opposite wall, touches the wall, turns around and runs back to where their partner is. The partner not running will be doing a specific exercise. The partners switch back and fourth for the allotted time (usually 3-5 minutes).
For example this may be written on the board:
5 Minute Wall to Wall Partner Run:
- High Knees
- Bum Kicks
- Mummy Kicks
- Straight Arm Jacks
If our partners are Anna and Shawn: Anna runs to the opposite wall and back while Shawn does high knees waiting for her to return. Anna then does high knees while Shawn runs to the opposite wall and back. While Anna runs again, Shawn does bum kicks, then they switch. They continue down the list until they’ve both completed all 4 exercises, going back up to the top if time hasn’t finished yet.
AMRAP: As Many Rounds As Possible
You do a certain number of exercises over and over again in the amount of time given, trying to get as many rounds in as you possibly can. For example:
AMRAP 15 Minutes
2 Burpees
4 In and Outs
6 Power Jumps
8 Mountain Climbers (Standing)
10 Squats
When the instructor says go, you have 15 minutes to do as many rounds as you can of the 5 exercises listed above. Once you’re done your 10 squats you have your first round completed, then you go back up to the top to the burpees to start your second round.
EMOM: Every Minute On the Minute
Every minute you do a set of exercises as quick as you can. You have 1 minute to get the set done. The faster you are done the more time you have to rest until you repeat the exercises again. For example:
EMOM for 5 Minutes:
2 Sprawls
3 Pushups
20 Flutter Kicks
10 Power Jumps
When the instructor says “Go” you have 1 minute to complete the above 4 exercises. Once you’re done you rest until the minute is up. The instructor will then call “Go” again. You’ll repeat this 5 times. If it takes you 40 seconds to get the above 4 exercises done, then you get a 20 second rest until you have to go and do them again.
6 Square
There will be 6 squares set up around the gym. In each square you’ll find a list of 4 exercises. You pick which square you’re going to start with. Choose 1 of the 4 exercises listed to do first, then move on to the next square where there’s 4 different exercises listed. Again choose 1 of the 4 exercises to do first. Do this at all 6 squares. Once you are back to the square you started at, you repeat the exercise you first did, then choose a second exercise to do. Go around to all 6 squares repeating the first exercise you did and choosing a second exercise to do. Once you’re again back at the square you started at, you repeat the first 2 exercises you chose to do then choose a 3rd one. Repeat this at all 6 squares. If you make it to round 4 you’ll complete all 4 exercises in each square. Usually you’ll have 30 minutes to complete this exercise.
Dice Game
Get in to groups of 2. Each pair will be given a die. You roll the die and look at the board to see what you need to do. Each number on the die will equal a certain exercise. For example:
1= Sprint 1 lap around the gym
2= 6 partner pushups and 10 belt kicks
3= 4 1 arm sprawls and 10 plank punches
4= 5 V pushups and 10 power jacks
5= 5 pushup jacks and 5 criss cross jump squats
6= Sprint 1 lap around the gym
You'll usually do this for 10-15 minutes then we'll move on to another exercise.
12 Squats
11 Sit-ups
10 Jumping Lunges
9 Power Jacks
8 Plank Punches
7 Pushups
6 V Sits
5 Burpees
4 Power Jumps
3 Squat Pushups
2 Global Jumps
1 Lap Run
First do 12 squats
Then 12 squats and 11 situps
Then 12 squats, 11 situps and 10 jumping lunges
Then 12 squats, 11 situps, 10 jumping lunges and 9 power jacks
Then 12 squats, 11 situps, 10 jumping lunges, 9 power jacks and 8 plank punches
Continue working down the list until you get to the 1 lap run.
You’ll usually have 25 to 30 minutes to finish this depending on what exercises we choose!
Deck of Cards
Hearts = Criss Cross Power Jumps
Diamonds = Situps
Spades = Sprawl Jumps
Clubs = Pushups
Jokers = 2 Lap Sprint
Face Cards = 20 High Knees
You’ll do this workout in small groups with people who are at a similar fitness level. Each group has a deck of cards, which are laid on the floor face down in a pile. There should be a leader for each group, preferably someone with a nice loud voice! When the time starts, the leader flips over the first card. If it’s the 4 of hearts, your entire group does 4 criss cross power jumps. Once everyone in the group is done, the leader flips the next card. If it’s a king of hearts, you do 20 high knees because all face cards equal 20 high knees. If you flip an ace of diamonds, you’re either doing 1 or 11 situps. The instructor will let you know what ace equals at the beginning of class. You continue flipping one card at a time until you get through the deck of cards or until your time is up. This workout usually lasts 25 minutes. If your group finishes early you can choose to take a short break then start again after shuffling your cards.
Tabata
Tabata means you do 20 seconds of an exercise, take a 10 second break and repeat this 8 times.
For example on the board we may have written:
Tabata:
Jump Squats
Flutter Kicks
Pushups
Wide Spiderman Lunges
Side Plank
Lap Run
You start by doing 20 seconds of jump squats, then take a 10 second break. Repeat 8 times.
Then you do 20 seconds of flutter kicks, take a 10 second break. Repeat 8 times.
Continue until all exercises on the board have been completed.
This is all led by the instructor who is calling out to either start or stop.
10-9-8-7-6-5-4-3-2-1
This means you’ll be doing 10 repetitions of each exercise, then 9, then 8, then 7 and so on down to 1.
For example we might have on the board:
10-9-8-7-6-5-4-3-2-1
Switch Lunges
Mummy Kicks
V Pushups
Scissor Feet
Vertical Jumps
You’ll do 10 repetitions of each of the 5 exercises. Once that’s done you’ll go back to the top and do 9 repetitions of each of the 5 exercises. Continue until you reach 1 repetition of each exercise.
Partner Run
For this workout you need to get in to groups of 2, preferably of equal fitness level. Decide which person is running first. That person will do a 3 to 5 lap run depending on the workout, while the other partner does a specific exercise in the centre of the gym. Once the runner has their laps done, they come tag their partner and they switch. The person in the middle does the specific exercise until their partner has completed their laps.
For example, we might have this written on the board:
Partner Run: 5 Lap Run
Skipping
Dips
Slam Balls
Scissor Abs
In and Outs
So say our 2 partners are Amy and John. Amy runs 5 laps while John skips in the middle. Once Amy finishes her 5 laps, she starts skipping while John does his 5 laps. When John is done running he then starts doing dips while Amy runs her 5 laps. You continue this for the allotted time. If you finish all 5 exercises each you can take a break or go back to the top and start again. We’ll usually do a partner run for 10-15 minutes and then move on to a different workout for the second half of class.
Wall to Wall Partner Run
Everyone gets in to groups of 2 and lines up along one wall. Decide which partner is going to run first. When the instructor says go, one partner runs across the gym to the opposite wall, touches the wall, turns around and runs back to where their partner is. The partner not running will be doing a specific exercise. The partners switch back and fourth for the allotted time (usually 3-5 minutes).
For example this may be written on the board:
5 Minute Wall to Wall Partner Run:
- High Knees
- Bum Kicks
- Mummy Kicks
- Straight Arm Jacks
If our partners are Anna and Shawn: Anna runs to the opposite wall and back while Shawn does high knees waiting for her to return. Anna then does high knees while Shawn runs to the opposite wall and back. While Anna runs again, Shawn does bum kicks, then they switch. They continue down the list until they’ve both completed all 4 exercises, going back up to the top if time hasn’t finished yet.
AMRAP: As Many Rounds As Possible
You do a certain number of exercises over and over again in the amount of time given, trying to get as many rounds in as you possibly can. For example:
AMRAP 15 Minutes
2 Burpees
4 In and Outs
6 Power Jumps
8 Mountain Climbers (Standing)
10 Squats
When the instructor says go, you have 15 minutes to do as many rounds as you can of the 5 exercises listed above. Once you’re done your 10 squats you have your first round completed, then you go back up to the top to the burpees to start your second round.
EMOM: Every Minute On the Minute
Every minute you do a set of exercises as quick as you can. You have 1 minute to get the set done. The faster you are done the more time you have to rest until you repeat the exercises again. For example:
EMOM for 5 Minutes:
2 Sprawls
3 Pushups
20 Flutter Kicks
10 Power Jumps
When the instructor says “Go” you have 1 minute to complete the above 4 exercises. Once you’re done you rest until the minute is up. The instructor will then call “Go” again. You’ll repeat this 5 times. If it takes you 40 seconds to get the above 4 exercises done, then you get a 20 second rest until you have to go and do them again.
6 Square
There will be 6 squares set up around the gym. In each square you’ll find a list of 4 exercises. You pick which square you’re going to start with. Choose 1 of the 4 exercises listed to do first, then move on to the next square where there’s 4 different exercises listed. Again choose 1 of the 4 exercises to do first. Do this at all 6 squares. Once you are back to the square you started at, you repeat the exercise you first did, then choose a second exercise to do. Go around to all 6 squares repeating the first exercise you did and choosing a second exercise to do. Once you’re again back at the square you started at, you repeat the first 2 exercises you chose to do then choose a 3rd one. Repeat this at all 6 squares. If you make it to round 4 you’ll complete all 4 exercises in each square. Usually you’ll have 30 minutes to complete this exercise.
Dice Game
Get in to groups of 2. Each pair will be given a die. You roll the die and look at the board to see what you need to do. Each number on the die will equal a certain exercise. For example:
1= Sprint 1 lap around the gym
2= 6 partner pushups and 10 belt kicks
3= 4 1 arm sprawls and 10 plank punches
4= 5 V pushups and 10 power jacks
5= 5 pushup jacks and 5 criss cross jump squats
6= Sprint 1 lap around the gym
You'll usually do this for 10-15 minutes then we'll move on to another exercise.