INSTRUCTOR : Glenn Johnston

WHS CONSIDERATIONS : 1. Area clean and tidy
2.the speaker and mics are checked
3. the equipment is checked in good repair
4. stations are setup and labeled
5. enough room for people to do exercises safely
6. check surface for any rises and wet
7. check a/c – working and fans
8. floor not wet slippery
9. fire exit clear of obstruction
10. lights are all working

Equipment needed
 12 cones
 12 bars and collars
 2.5 kg weight x 12
 5kg weight x 12
 12 medicine ball various weight 2,4,6,8,10 kg
 12 steps
 12 matts

Motivation stratergies
 Smile and use people name
 Maintain eye contact
 Food ie choc spiders , smoothie shots
 Verbal stratergies - keep on going , watch your form, just 1 more , push yourself

Warm up / music

Music – 125 – 130 bpm – 4 songs
1. Circle runs – warming up legs – 1 min
2. Side to side steps across circle – 1 min
3. Kick backs – 10 per leg
4. Lunges with torso twist x 10
5. Sisscor hands – forward and backwards x 10
6. Squats x 10
7. Front kicks x 10 left and right x 10
8. Punches x 30
9. Side to side fast feet x 1 min
10. Calf raises x 10
11. Burpees x 5
12. Pushups x 5
13. Hip thrusts x 10
Tech cue

1. Side to side – don’t over step , watch your knees ad stay upright
2. Kick backs – warm your legs up propley so their no cramp , don’t kicdk too hard , over
extend your hamstring – get blood flowing
3. Lunges with torso twist – step forward , keep your knee 90 degrees ad lower to ground.
Make sure you push through your glutes , hands on hips and twist slowly , don’t over
twist, stabilize your core – engage and contract stomach muscles
4. Sissors hands forward and back – as you raise your right arm to shoulder height or just
lower your left on down near your wasit. Alternate arms in a smooth motion , make sure
you don’t over extend
5. Squats – feet and shoulders width apart , move hips back and bend the knees , hips
lower the torso and push your feet into the ground and stand up. Don’t let your knees
go over your toes , stay tight in the core
6. Front kicks – one foot back with your torso turned just off to the side , your rear leg is
slightly to the side. Lift your kicking foot by bending the knee and place it in front of the
supported foot, position your knee so its slightly higher, extend your leg with your ankle
relaxed and allow your instep, kick , when you kick directly forward. Pull your foot back
and keep your knee bent place your foot on the ground – if you cant leg raises up to
were comfortable.
7. Punches – punches start at the feet , legs bent as you punch shift your weight forward
over your front leg – don’t over balance , don’t punch too far, as you punch rotate the
arms slightly inwards
8. Side to side fast feet – keep your knees slightly bent move sideto side , careful not to
bend to hard watching ankles, stay light on feet, working lateral movement
9. Calf raises – either hand on partner , raise with the heel lower than the toes to allow a
greater on the working muscle. Raise the heel as far as possible- only go as far as your
10. Burpees : To perform a burpee jump-up, stand up straight with your arms by your sides and
your feet at shoulder width. Squat down and place your palms face down on the floor in front
of you. Kick your legs behind you so you are in a push-up position. Do one push-up, then pull
your legs back under you into the squat position, keeping your palms face down on the floor.
Stand and then jump in the air, bringing your arms over your head to reach for the ceiling.
When you land, you will finish the first burpee-jump-up.
11. Pushups - Assume a prone position on the floor or other rigid surface (preferably
carpeted-more on that later) that's able to support your body weight. Keep your feet
together! Position hands palms-down on the floor, approximately shoulder width apart.
If you are on a relatively cushioned surface, such as a carpeted floor, you may also support
yourself on your fists between the first and second knuckles for a greater challenge. If you
are on a less forgiving surface, consider investing in some pushup grips (they look like
handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of
your feet touch the ground. Raise yourself using your arms. At this point, your weight
should be supported by your hands and the balls of your feet. Make a straight line from your
head to your heels. This position is called a "plank," which is used for other various
exercises. This is the beginning and the end position of a single push-up.
Lower your torso to the ground until your elbows form a 90 degree angle. Keep your
elbows close to your body for more resistance. Keep your head facing forward. Try to have
the tip of your nose pointed directly ahead. Draw a breath as you lower yourself. Raise
yourself by attempting to push the ground away from you.

Breathe out as you push. The power for that push will inevitably come from your shoulders
and chest. The triceps (the muscle on the back side of your upper arm) are also contracted
but the primary exercise for the triceps isn't the push-up. Continue the push until your arms
are almost in a straight position (but not locked).
1. Hip thrust - Begin seated on the ground with a bench directly behind you. Have a loaded barbell over
your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder
blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your
weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse
the motion to return to the starting position.


Circuit of 10 stations mixed of weights and
bodyweight movements with pylomectic

Time : 15 mins – 3 rounds – 1. 60 secs work / 30
sec rest
2. 45 secs work / 15 sec rest
3. 30 secs work / 15 secs rest


1. Squat – a. half squat
b. 90 degree squat
c. thruster- squat with bb in the front postion
and squat down and on the way up push bb
over head – use weight or just bb

2. Pushups – 1. Knees – beginner level or ladys
Toes pushups c. inverted pushups – toes on step
d. diamond pushups – tricep isoloation

3. Boxjumps onto step / stage
1. Step up – beginner
2. Jump up and back down

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