Simple Sporty Start

by Eve Fleck, MS on Apr 01, 2005

Use this athletic-style warm-up for nonchoreographed classes.

Have you been having trouble drawing a new crowd into your boot camp, muscle-sculpting, core-conditioning or other nonchoreographed classes? Perhaps your “traditional” warm-up is scaring them away. Many people are interested in taking athletic-style classes but feel intimidated by the choreographed warm-ups instructors often use. The following simple, effective exercises will get students pumped up for class without making them trip over their two left feet.

Body Awareness and Joint Warm-Up

Emphasize neutral spine with core stability to maintain rib-hip connection.

  • Do 4 squats with limited range of motion (16 counts).
  • Perform 4 chair squats (arms overhead) (16 counts).
  • Lift alternating knees while standing in place (16 counts).
  • Holding left knee up, extend 4x (16 counts).
  • Repeat all, changing lead leg for lifts.

  • Step-touch to right (R) 2x (4 counts).
  • Step-touch to left (L) 2x (4 counts).
  • Step-touch to R 2x (4 counts).
  • Step-touch to L 2x (4 counts).
  • Jog in place, punching arms overhead (march option) (16 counts).
  • When ready, change step-touches to shuffles.
  • When ready, change jogs to jumping jacks (or alternating side lunges).
  • Perform hamstring curls R & L 8x (16 counts)
  • Do double-time hamstring curls (jog with feet wide) (16 counts).
  • Step wide and lift knees (knees to side, pulling arms down) (16 counts).
  • Jog in place with high knees (knees to waist) (16 counts).

Keep in mind that the counts are general guidelines only. It is not a priority to stay with the music. Hold each segment as long as necessary for it to be effective. Instead of emphasizing the beat, focus on body alignment and effective movement. You can even turn off the music and hold each move for 15–30 seconds. This approach may help draw new people into group fitness and create fresh energy in all your nonchoreographed classes.

IDEA Fitness Journal, Volume 2, Issue 4

© 2005 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Eve Fleck, MS

Eve Fleck, MS IDEA Author/Presenter

Eve Fleck, MS, is the owner of Gym Without Walls, an outdoor fitness program in Los Angeles, California. She holds a master's degree in exercise physiology and specializes in the practical application...


Trending Articles

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Recipe for Health: Picadillo-Stuffed Peppers

If you don’t believe that authentic Mexican cookery is “whole” and healthy, you need to take a deep dive into Mexico: The Cookbook (Phaidon 2014), the first truly comprehensive bible...

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...

Low Intensity vs. High Intensity: Which Is Best for Obese Adults?

The debate continues regarding the most effective exercise measures for reducing abdominal obesity and improving glucose measures.