Cross-training is a training routine that involves several different forms of exercise. It is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom. A full body workout with a balanced mix of strength and cardio exercises using kettlebells, medicine balls, dumbbells, ropes, powerbands, tyres, and the body itself.
Cardio-boxing is great way to condition the whole body building muscle strength, endurance, balance, agility and coordination. Our bootcamp workouts are a combination of boxing drills and other cardio and strength exercises. Boxing will get you fit in NO TIME. All group classes are 45-minutes.
Every 2 months Team One Fitness holds a Fitness Challenge which is a great way to check all of our fitness levels. We alternate between two workouts, the ‘Vandamme’ and the ’30 45 60 Challenge’.
The ‘Vandamme’ is a workout we do every 2 months at Team One Fitness and it has become our signature workout. Although you can set the intensity yourself, it is a tough workout. Taking on and finishing the ‘Vandamme’ is an achievement in itself. This workout uses every main muscle group in your body and every fitness component.
This is how it all works:
The 30 45 60 Challenge is a workout which will put your muscular endurance and stamina to the test. The workout doesn’t require any equipment and it only takes 24 minutes making it a great workout to do in your own time. Here is how it goes… Perform a set of 6 exercises for 3 rounds. In the first round every exercise is done for 30 seconds, in the second for 45 seconds and the third for 60 seconds. The resting time between exercises remains 30 seconds throughout the full workout. The resting time is used to recover and to write down the total amount of repetitions completed in the set.
Here are the exercises:
After the workout calculate your total amount of reps per exercise and then the total amount of all exercises. To time the workout, use a gym boss timer or smart phone application such as Seconds Pro.