Hi Melissa, it’s great to see you reaching out and seeking some ideas from other professionals. We are always learning!
Per your question, it is my opinion that the most effective general group training should be done with body weight only and in a functional manner. Teach different variations of lunges, squats, push ups, core training, etc. There are myriad exercises to select, but in the long run we want to do what is most beneficial and minimize risk of injury.
Music wise? That’s up to your clients! =)
I’d also say, learn some more about personal training. Follow guys like Dave Parise online. Facebook and Youtube. Learn the science of anatomy and physiology, biomechanics, and arthrokinematics. Remember that proper movement is not about feeling the burn or losing weight…those are merely by-products. =)
I have been teaching a cardio/strength interval class for many years and it is one of my favorite formats! It never gets boring or stale! I teach a segment of intense cardio bursts, and we do active recovery with weights. There are so many options, but if you are new to the format I would suggest the following:
–For music, there are companies out there that sell timed interval fitness CDs/downloads. You want to choose a level that works for your class. (Ex. 3:3 would be three minutes of work to three minutes of recovery. 3:1 is another example of three minutes of work to one minute of recovery.). This type of music is not necessary, but it will help you to start. You could also use a timer, such as a Gym Boss, to help you time your intervals.
–You could search the IDEA article section for some good sample classes to help you. I have found excellent ideas for my classes here. Also, www.collagevideo.com is another good resource to find ideas on interval classes. The videos are rated for level and content.
–You need to make sure you carefully plan a class in advance. If you choose a cardio/weight interval class, make sure you exhaust your larger muscle groups first and then move to your smaller muscles. (Example would be to work chest or back and then triceps or biceps.)
In terms of an “effective” class, you would need to elaborate on that. The format is very effective for weight loss, fat loss, and gaining muscle. It’s also incredible for increasing your endurance. I have many runners in my classes and they have told me many times that it helps them.
I hope some of these ideas help you. Good luck!
Hello Melissa Ortega,
Adding strength to step class would be great fun and effective. Do you know what your clients goals are? You could go from there. I would add in upper body and core with bodyweight exercises which can be done with or without the step. I would cool down before doing the core work, followed by the final stretch segment to end the class.
Have you asked your clients to bring music with them that they enjoy? Whatever music gets them motivated and is not too fast; 100 beats per minute for beginners up to 129 beats per minute for advanced if you step to the beat.
Step class should already be cardio. You could do intervals by moving faster and slower, raising and lowering the step height, also adding in hops here and there.
Boxing moves are fun and cardiovascular, too; both punching and kicking.
Here are two sites you may like for fitness music choices:
I hope this helps you.
NAPS 2 B Fit