Posted on September 19, 2017 by Kate Halsall

As our one day Motive8 Fitness Fiesta approaches, I can’t help but start to plan the classes already. It means that I can try them out in advance and iron out any timing problems, add progressions and modifications or rethink them altogether.

So the Monday lunchtime class were guinea pigs for my first format – 20/20/20 (only with it being 45mins, I had planned 12/12/12 and we never got to the core sections – but that’s another story!). When we host our Fitness Fiesta this format means we do 20 beautiful minutes of cardio work, 20 minutes of resistance training and 20 minutes of core. BOOM – a whole body workout. BUT as I mentioned, the timings went a little wrong (well I can’t be perfect all the time) and now I’ve reworked it to end up being a cardio vs resistance workout….Tuesday class people watch out!

How It Works

  • Essentially, I make the class members pair up.
  • There is one cardio exercise and one resistance exercise for each pair.
  • Each pair of exercises are performed tabata stylie – so for 20 seconds number 1 in the pair will do cardio whilst number 2 does the resistance exercise and after 10 seconds rest they’ll switch – simples!
  • It means that each station can be 2 or 3 or 4 minutes long – it just depends on how many sets you do and how hard you want to work (obviously I want the class to work hard!).

For this workout you do need some kit – but there are a number of exercises to choose from – you don’t need to do it all! Give it – or at least some of it a go – it’s guaranteed to get you hot and sweaty!

Exercises

A B
Rope Whips Side Lunge & Press
Speed Ladder Tyre Flips
One Legged Hop – Hurdles Overhead Lunges
Step Ups KB Single Leg Deadlifts
Slams BB Upright Row
Squat Jumps Squat & Press
10 High Knees 10 Low Knees Single Arm Clean & Press
Forward Jumps Kneel & Get Up
Box Jumps Press Ups