Sunrise Express

Thirty minutes before work — in, warm, worked, stretched, gone, with nobody late for the office.

Bootcamp
All levels
30 min
Works for 6–20
1 instructor
Effort 4/5
Park or pitch — one 15m lane and a huddle spot
outdoor
express
morning
no-equipment
full-body

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: 6 cones. That is it — dawn sessions live and die on setup speed. Mats only if the dew is heavy.

Warm-up5 min

Wake the Machine

RPE 3

Setup: Huddle spot plus one 15m cone lane, set before anyone arrives. Start on time to the minute — the express only works if the timetable is sacred.

How it works: Ninety seconds brisk walk-to-jog up and down the lane. Then fast prep, everything on the move: ten squats, ten walking lunges up the lane, arm circles walking back, ten good mornings with hands on hips, five walkouts to plank. Morning bodies are stiff bodies — every rep starts smaller than evening class and grows.

Common mistakes

Long speeches at 6:30am — coach in ten-word sentences, they came to move.

What to say

“First squats are half squats — mornings earn depth rep by rep.”
“Good mornings: push the hips back, long spine, feel the hamstrings wake.”
“Watch for cold-morning sandbaggers — cheerful pace-setting now saves the EMOM later.”

Easier

All walking, no jogging; skip the walkouts.

Harder

Add ten mountain climbers after the walkouts.

Workout10 min

The Commuter EMOM

9 × EMOM (3 laps of 3 stations)RPE 7

Setup: Three stations marked by cones in a wide triangle: squat corner, press-up corner, lane corner. Group splits in thirds, one third at each.

How it works: Every minute on the minute for nine minutes, rotating each minute: minute at the squat corner — 12 squats, rest the remainder. Press-up corner — 8 press-ups any level, rest the remainder. Lane corner — run 15m out and back twice, rest the remainder. Three full laps of the triangle. Finishing early is the reward; the rest is the pay.

Common mistakes

Stations too far apart — the walk between eats the rest and wrecks the maths.

Rounds: 3 laps

What to say

“The spare seconds are yours — earn them with clean reps, not rushed ones.”
“Press-up levels: floor, knees, or hands on the cone-side railing — same effort, different angle.”
“Runs: build lap one, push lap two, empty lap three.”

Easier

8 squats, 5 press-ups, one lane length per minute.

Harder

15 squats, 10 press-ups, three lengths — chase 15 seconds of rest.

Workout8 min

Pyramid to the Sun

5-10-15-10-5m + 4 burpees each landingRPE 8

Setup: Everyone on the lane, cones at 5, 10 and 15 metres. Partners share a lane if numbers are big.

How it works: Run the pyramid: out-and-back to the 5m cone, then 4 burpees or squat-thrust-stands. Out-and-back to 10m, then 4. Out-and-back to 15m, then 4. Back down the pyramid the same way. Two rounds if the first finishes inside four minutes. Own pace throughout — the pyramid finishes when your pyramid finishes.

Rounds: 1–2

What to say

“Turn tight at the cones: low hips, small steps, push off the outside foot.”
“Burpee or squat-thrust-stand — same station, pick the one that keeps moving.”
“Down the pyramid feels faster — spend that feeling on speed, not sloppiness.”

Easier

Walk-jog the distances; step-back burpees with no jump.

Harder

Six burpees per landing with a jump and clap overhead.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.