The Beast


The BEAST is our most challenging workout which is designed to leave you sweaty, panting and exhausted! So bring your A Game and give it your all. 

It will be a HiiT session which means intervals of high intensity, high impact training followed by short breaks. Follow the routine to the best of your ability and monitor your progress. Remember, it never gets easier, you just get faster!

What you need

A bottle of water, a towel, a good pair of trainers and comfortable clothing.

Put on music with fast beats and make sure you go faster than it!


Approx 10 mins per round, repeat up to x3.


30 seconds squat jump,

30 seconds fast high knees

30 secs ploymetric lunges

30 secs fast high knees

30 secs mountain climbers

30 secs push ups on toes

30 secs mountain climbs

30 secs burpees

30 secs skater

30 secs shuffle shuffle squat

60 sec plank

30 secs jump jacks

60 secs arm and leg overhead extension

Rest and recover

Ensure you take on water between each round and repeat up to x3 times.


This is designed to push your limits, however, maintain form and focus throughout. If this cannot be achieved, do half of set and add on gradually. If injured, avoid this workout as the high impact can aggravate existing injuries.

Home Workout Disclaimer

You should always consult your physician or other healthcare provider before starting an exercise program. You are choosing to undertake these workouts consenting to the following:

☑️ I understand that there is a risk of injury associated with participating in any new fitness routine and especially the ArcSport SHE CAN home workouts.

☑️ I hereby assume full responsibility for any and all injuries, losses and damages that I incur while attending, exercising or participating in ArcSport activities. I hereby waive all claims against ArcSport, its instructors, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

Arc Sport UNSW

P:(02) 9065 0937

A:Upstairs, Sam Cracknell Pavilion, off Lower Main Walkway