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Build your own outdoor fitness group and run your sessions using our online program. Just find a park or house, grab a few like-minded people and book in a time to get fit together

Workout in a Community - In Your Own Time

Many of us want to get to a gym and hang-up with some cool folks, but our realities are that we simply can’t get there every day – or week for that matter because of kids, work, kids, commitments, sick kids…etc… etc…Yeah…We totally get it!

Our Online WOD (Workout)  Program is aimed at those of us who simply can’t get to a group session but want to be part of a community of like-minded people and achieve high results including weight loss, improved strength and fitness.

Each online WOD is 100% structured, including a warm-up, workout and cool-down. We provide scaling options for all of the prescribed movements so you can be sure you’ll get in a great workout that suits your needs and limitations.

You only need minimal equipment – just a bit of space, 40 mins and a dose of courage and commitment. Online WODs are available Monday to Friday, with Saturday being a choose your adventure and Sunday a rest day.

WODs are posted the night before each session using your Zen Planner app so you can complete your workouts the same day as your team-mates. When you’re done, enter your scores into Zen Planner, check out the leader-board to see how you measured up in each WOD and send comments and love to other members of the tribe.

Take our Program for a Test-Run with our Free 3-Day Sample Workout

Day One – Sprints and Squats


Equipment

  • None Required

Warm-up

10 mins of work, cycling through each of the following movements:

  • 20m Bear Crawls
  • 15 Star Jumps
  • 10 Star Lunges
  • 5 Up-Downs

Workout

20 min AMRAP (As Many Reps as Possible) of the following movements:

  • 200m Run
  • 20 Air Squats
  • 10 Burpees
  • 20 Sit-ups

Cool-down

  • Pigeon Pose – 30 sec on each leg
  • Calf Stretch – 30 sec on each leg
  • Lizard Stretch – 30 sec on each leg
  • Prone Cobra – 30 secs

Scaling Options

  • Run: Reduce Distance, Power Walk, Star Jumps
  • Air Squats: Box Squats, Reduce Reps
  • Burpees: Up-Downs, Reduce Reps
  • Sit-ups: Ab Curls, Bird Dog, Reduce Reps

Day Two – Jumps and Pumps


Equipment

  • Light Kettlebell

Warm-up

8 mins of work, cycling through each of the following movements:

  • 10 Wall Push-ups
  • 20 Squat Pulses
  • 10 Inch Worms
  • 20 Lunge Pulses (10 left/10 right)

Workout

25 min AMRAP (As Many Reps as Possible):

  • 5 Broad Jumps
  • 10 Single Arm Light Kettlebell Push-Press (5 left/5 right)
  • 5 Box Jumps
  • 10 Push-Ups

Cool-down

  • Samson Stretch – 30 sec on each leg
  • Twisted Cross – 30 sec on each leg
  • Standing Quad Stretch – 30 sec on each leg
  • Seated Pike Stretch – 30 secs
  • Puppy Dog Pose – 30 secs

Scaling

  • Broad Jumps & Box Jumps: Air Squats, Box Squats, Reduce Reps
  • Push-Press: Elevated Push-Up, Reduce Reps, Reduce Weight on Kettlebell
  • Push-Up: Knee Push-Up, Wall Push-Up, Reduce Reps

Day Three – Swings and Roundabouts


Equipment

  • Box or Step, Jump Rope, Heavy and Light Kettlebell

Warm-Up

8 mins of work, cycling through each of the following movements:

  • 30 secs Toy Soldiers
  • 30 secs High Knees
  • 30 secs Mountain Climbers
  • 30 secs Butt Kicks
  • 30 secs Kettlebell Deadlifts

Workout

10 Rounds for Time (Time cap of 25 mins):

  • 10 Light Kettlebell Swings
  • 6x10m Heavy Kettlebell Suitcase Carry (Swap hands every 20m)
  • 10 Heavy Kettlebell Bent Over Rows
  • 40 Single Skips

Cool-down

  • Lying Lat Stretch – 30 sec on each leg
  • Thread the needle – 30 sec on each arm
  • Standing Straddle Stretch – 30 sec on each leg
  • Childs Pose – 30 secs
  • Bottom of Squat Hold – 30 secs

Scaling Options

  • Kettlebell Swings: Wall Push-Up and Sit-up, Reduce Reps
  • Farmers Carry: Run, Power Walk, Reduce Distance
  • Bent Over Rows: Kettlebell Deadlift, Reduce Reps
  • Skips: Star Jumps, Jumping Thigh Taps, Reduce Reps