OzSquad signature bodyweight sessions

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

PART A

For time

1km run

30 squat jumps

30 push ups

30 sit ups

30 burpees

1km run

PART B

For time

30 reverse lunges

30 quad busters

30 prisoner get ups

30 jumping-jack squats

30 squat pulses

1km run

PART C

Core finisher

50 crunches

50 bicycle crunch

50 heel taps

60 second plank

Stretch