FITFIRST ORIGINAL CLASSES

Compound Constructions

Compound Constructions consist of 4 separate
exercises that build on another to complete the compound.

Interval 1: 60 seconds, Exercise 1
Interval 2: 40 seconds, Ropes & Rebounders
Interval 3: 60 seconds, Exercise 1 & Exercise 2
Interval 4: 40 seconds, Ropes & Rebounders
Interval 5: 60 seconds, Exercise 1
& Exercise 2 & Exercise 3
Interval 6: 40 seconds, Ropes & Rebounders
Interval 7: 60 seconds, Exercise 1 & Exercise 2
& Exercise 3 & Exercise 4

You need a rope or rebounder for this workout.

Medicine Ball Pyramids

Our Medicine Ball Pyramids consist of ascending and
descending time intervals:
Pyramid 1: 6 exercises for 30 seconds
Pyramid 2: 6 exercises for 40 seconds
Pyramid 3: 6 exercises for 50 seconds
Pyramid 4: 6 exercises for 40 seconds
Pyramid 5: 6 exercises for 30 seconds

You need a medicine ball and a rope or rebounder for
this workout.

Step Sets

Our Step Sets consists of 3 sets with 30 seconds rest between each set. Each set consists of 10 intervals.

You need a step for this workout.

Advanced Skipping

For our skipping enthusiasts, out there – this one’s for you!
Learn how to master your double - unders, crisscrosses, high knee hop and more!

If you’re just starting out or
if you have mad skipping skills, this choreographed skipping session isdedicated entirely to you and your rope.

If you do not wish to skip, you can also enjoy the session on the rebounder.

HIIT Extreme

Our HIIT workout consists of 3
different circuits with 30 seconds rest between each Circuit. Each Circuit consists of 10 intervals. You need a rope or rebounder for this workout.

Fourfold Circuit

Our FourFold Circuit is a 45 - minute workout, consisting of 4 different Circuits. Each Circuit consists of 8 intervals, with 1 minute rest between each Circuit. You need a rope or rebounder for this workout.

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