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