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42 minutes




N/A - Bodyweight

Training Session Description

This is a light to medium intensity bodyweight session with 7 minute intervals.

All you need is some comfortable clothes, a bit of floor space and a glass of water!

Most of all have fun, stay safe and enjoy yourself.

This training session is brought to you by Non Gendered Fitness and proudly sponsored by Drummond Street Services and Queerspace.


Warm Up
Part 1 - 7 Minutes
Monkey Hops x6
Spiderman Plank x6
Squat Hold x10 seconds
Part 2 - 7 Minutes
Plank Hand Step Outs x6
Lunge Steps x6
Crab Hold x10 seconds
Part 3 - 7 Minutes
Crawl x6 steps
Step/Hop Sumo Squat x6
Diagonal Extensions x6

What are sets and reps?


Reps is a short term for ‘repetitions’. It’s how many times you repeat the exercise. So if your trainer says “Do 10 reps of bodyweight squats”, that means you do 10x squats.


In circuit training sessions, exercises are grouped together. These groups are called, Sets and are often repeated a number of times. For example, if your trainer says to do 3 sets of a 30 second plank, a 30 second and 10x cobras… that means you do those exercises, then you repeat them for a total of 3x times.


In many training sessions, exercise and sets of exercises are grouped together to the highest level. It’s common to call these groups, Rounds. You will generally have a small break in between rounds.

**Some trainers may use sets and rounds interchangeably, but in NGF’s training, we use it this way.

Video Transcript

Try Another Class?

My Fearless Journey

My Fearless Journey

When I first started working out with Bowie I was convinced I wouldn’t stick it out for longer than 3 weeks. In my first initial workout we went through an assessment so Bowie could get a good understanding of where my fitness, or lack thereof, was. That first workout came with quite a few realisation moments for me as well.

As a child athlete I had known my body to be strong and lean and it could do just about anything I tried on the first go. As I grew up I held onto that level of flexibility and strength…

…until I had a baby.

Part 5 – Festy Season

Part 5 – Festy Season

Alexand ColisimoNGF Client[wtr-time]Hello and welcome to festy season! Yes, it’s that time of year where we have anxious breakdowns about the world literally ending, the future being terrifying and going yet another year without seeing our relatives. Hazzah! In...

Part 4 – Tits Ahoy Captain

Part 4 – Tits Ahoy Captain

Alexand ColisimoNGF Client[wtr-time]Hey hi hello! I’ll hop right to it, apart from the endorphins, sense of capability and generally feeling revitalized after regular, challenging movement, I’m growing tits. I noticed in the shower a couple of days ago how like… how...

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