Layout:

Two circles, 1 big and one smaller on the inside. The inside circle should be large enough to fit the class up around it comfortably. The outside circle should be 10-15m larger. Make them tow different colours for ease of communication.

Workout:

Form the class up and head to tail them to partner them up. Have them go and collect a white bar between them and form up around the smaller circle.

Tabata 

5 sets for each pushup variation. Give the class a walking rest out to the bigger circle after 5 sets and when you change the exercise.

• Regular pushups (on the last set have them count how many reps they can do for later)
• Diamond pushups
• Wide grip pushup
• T pushups
• Dirt dog pushups
• Yoga (hindu) pushups
• Tiger pushups

Duration 28-30mins

One partner will now jog/run out to the bigger circle edge and drop down and do their pushups for their reps, the jog/run back in and swap over with their partner on the bar. The partner on the bar will work through 4 exercises, everytime they swap over they will change to the next exercise. The focus is on the pushups and as the recovery between pushup sets is 2 short jogs/runs and the bar exercises for high reps.

• Chest press
• 45* press
• Overhead press
• Front raises.

Duration 15mins

Individual workout. Have them do one set of burpees for 15 sec and get them to count their reps, when you call rest have them walk/jog/run out to the large circle edge and back in and do their reps again as fast a s possible. The goal is to have reps for the burpees that are hard but achievable and they can self select the walk/jog/run depending on if they need it or not.

6mins