| C1 | Swiss ball Circuit - stage 1 |
| Exercise | Comments | Rep/Set | Tempo | Rest |
| 1 | Swiss Ball (SB) Squat | Knee Alignment | 3 x 10 | 3 - 2 - 3 | 30 - 60s |
| 2 | Squat with stick over shoulders | Contract Gluteals at bottom | 2 x 10 | 3 - 2 - 3 | 30 - 60s |
| 3 | VMO SB Squat (med ball or football) | Ball drops, start again | 3 x 10 | 3 - 2 - 3 | 30 - 60s |
| 4 | SB Single leg squat | Hip and knee alignment | 2 x 10 each | 3 - 2 - 3 | 30 - 60s |
| 5 | SB Opposite leg/arm raises | Ball under lower chest | 3 x 10 each | 3 sec hold | 30 s |
| 6 | Straight leg hip raises | On back, legs straight up, lift feet up without rocking | x 20 | | 30 s |
| 7 | Bent leg hip raises | On back, lower leg // floor, lift knee up without rocking | x 10 | | |
| 8 | Obliques sit twist | Small action, twist trunk don't "offer elbow" | x 15 | 2 - 0 - 2 | |
| 9 | SB Knee circles | Hip alignment and equal circle behind & front | 3 x 20 each | | 30 s |
| | | | | | |
| C2 | Medicine ball Circuit - stage 1 |
| Exercise | Comments | Rep/Set | Tempo | Rest |
| 1 | Medicine Ball (MB) Standing chest push | Push into partner's face, protect your face correctly | 2 x 30 sec | | 60s |
| 2 | MB Single arm shoulder push | Push into partner's face, protect your face correctly | 2 x 20 each | | 60s |
| 3 | MB Kneeling receive and return | Push into partner's face, hold receiving hands correctly | 2 x 20 each | | 60s |
| 4 | MB Calf flick | Protect the head of your partner | 2 x 20 | | 60s |
| 5 | MB Curled receive and push | 180 degree fan | 3 x 10 each | | 2 min |
| 6 | Glute combo 1 (keep hip over hip) | Lying bent knee raises | x 20 each | Control | |
| 7 | Glute combo 2 (keep hip over hip) | Lying leg raises (front) | x 20 each | Faster | |
| 8 | Glute combo 3 (keep hip over hip) | Lying leg raises (middle) | x 20 each | Faster | |
| 9 | Glute combo 4 (keep hip over hip) | Lying leg raises (behind) | x 20 each | Faster | |
| | | | | | |
| C3 | Body weight Circuit - stage 1 |
| Exercise | Comments | Rep/Set | Tempo | Rest |
| 1 | Press ups | Girls can go from knees | 3 x 20+ | | 60s |
| 2 | Star Jumps | Start with hands on floor in between knees | 3 x 10 | | 60s |
| 3 | Stomach combo (lying on back) | 10cm - hold, 20 cm - hold, 30 cm - hold, 20 cm - hold, 10 cm - hold, open - hold, close - hold, waggle - 20sec, 20cm - hold, 30 cm - hold, 20 cm - hold, 10cm - hold, down | x 3 | | 60s |
| 4 | Slow deep squat with stick | Hold stick behind neck | 3 x 10 | 3 - 2 - 3 | 60s |
| 5 | Arms in mirror | 90 deg elbows, equal front and back, 10sec slow, 10 sec fast, 10 sec slow | x 3 | slow, fast, slow | 60s |
| 6a | Calf combo (all left then all right) | Heel raises off step | x 15 | 3 - 2 - 1 | nil |
| 6b | | Toe ups using elastic (theraband) | x 20 | control | nil |
| 6c | | Toe jumps | x 40 | continuous | nil |
| 6d | | Balance on flat of foot | 60 secs | | 2 mins |
| 7 | Star raises (lie on front) | Lift all five points and hold for 2 secs | 3 x 15 | hold for 2 | 30s |
