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



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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We expect demand for outdoor training to be high as soon as the latest COVID lockdown is over. Put your name down now to be the first to hear about trail sessions and new memberships.

We are currently operating a virtual timetable and membership package. Email [email protected] for more details on how to get involved virtually straight away.