Sample Workouts/Program Design Articles

In today’s society, people struggle to find enough time to complete work-related projects, enjoy their loved ones and also take good care of themselves. A personal fitness trainer (PFT) who can demonstrate to clients that they can spend quality time with their sweetie or friends while helping each other stay healthy and fit will be in high demand! Partner training is more economical f...

Do you want to revitalize the core sections of your classes? Training the core is fundamental to any program. Why not add new “twists” using fundamental, but often underused, equipment? Medicine balls have been around for years and are a staple in boxing and sports performance communities, as well as many fitness facilities. If you’re struggling to find new ways to incorporate medicine balls into your group classes (besides Russian twists), check out these variations.

During the past decade, the term functional training has been used to describe programs that mirror everyday activities. Functional exercises are sometimes referred to as multiplanar movements that require coordination of two or more limbs, muscle groups, joints or areas of the body. There is another simpler way to define functional movement: pushing, pulling, bending, twisting, squatting and lunging! Look closely at these gross motor patterns that humans perform daily and you see an easy formula and library of movement patterns for a strength training class.

Do your water fitness participants need a change? Mix up your normal routine with a jogging class. Take away the choreography and focus on speed or power intervals. Teach this class in a mixture of shallow and deep water. Modify as needed for participant ability or available pool depth. To encourage people to move mindfully, emphasize the following points:

Tabata intervals (named for Japanese researcher Izumi Tabata) are a great example of structured intervals. Tabata training includes a 20-second high-intensity anaerobic work interval followed by a 10-second rest, repeated eight times in a row. In a creative twist on Tabata, this sample workout alternates moderate-intensity intervals with higher-intensity bouts of the same exercise. Three intensity options allow people of different fitness levels to start at different points, while still having a way to progress the pattern.newsletter_teaser: Tabata intervals (named for Japanese researcher Izumi Tabata) are a great example of structured intervals. Tabata training includes a 20-second high-intensity anaerobic work interval followed by a 10-second rest, repeated eight times in a row. In a creative twist on Tabata, this sample workout alternates moderate-intensity intervals with higher-intensity bouts of the same exercise.

The structure and dynamics of circuit training go a long way in explaining its success. The format allows participants to experience a large variety of exercises and equipment at whatever intensity the students choose. They compete only with themselves, and they don’t have to be in sync with others. Heart-Core Circuit focuses on strength and cardiovascular training and alternates open- and closed-kinetic-chain, multijoint resistance exercises with full-body, dynamic, cardio-inspired moves.newsletter_teaser: The structure and dynamics of circuit training go a long way in explaining its success. The format allows participants to experience a large variety of exercises and equipment at whatever intensity the students choose. They compete only with themselves, and they don’t have to be in sync with others. Heart-Core Circuit focuses on strength and cardiovascular training and alternates open- and closed-kinetic-chain, multijoint resistance exercises with full-body, dynamic, cardio-inspired moves.

If you want to offer quick, exciting, results-driven experiences for participants, Triple Threat! is your class formula. This workout uses three forms of resistance, three different exercises and three sets of 8–24 reps that target each of the major muscle groups. The cookie-cutter template can be adapted to fit participants’ goals and the equipment available. You can easily insert different moves into the chest, back, shoulders and legs categories to keep the class fresh. Triple Threat! is effective, time-efficient, integrated and multidimensional.newsletter_teaser: If you want to offer quick, exciting, results-driven experiences for participants, Triple Threat! is your class formula. This workout uses three forms of resistance, three different exercises and three sets of 8–24 reps that target each of the major muscle groups. The cookie-cutter template can be adapted to fit participants’ goals and the equipment available. You can easily insert different moves into the chest, back, shoulders and legs categories to keep the class fresh. Triple Threat! is effective, time-efficient, integrated and multidimensional.