OzSquad signature bodyweight sessions

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At OzSquad we pride ourselves on delivering effective, functional, gimmick-free, varied exercise that will challenge the lungs and muscles alike.


Head outdoors and try one of our signature bodyweight sessions, detailed below. Tell us your times!


Warm up – 5 minute jog and dynamic stretches



For time

1km run

30 squat jumps

30 push ups

30 sit ups

30 burpees

1km run



For time

30 reverse lunges

30 quad busters

30 prisoner get ups

30 jumping-jack squats

30 squat pulses

1km run



Core finisher

50 crunches

50 bicycle crunch

50 heel taps

60 second plank



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