Hello April Conard,
Another idea could be to do relay races on competition days. That is always well received by everyone. I love the river run and water gun piece.
How about sport specific training, then having a competition day for that after a month or two, etc.
Now to come up with a name for these days that we are working towards…”_________Games”.
NAPS 2 B Fit
Kitchen sink…love it! I call mine Heinz 57. The line cutoff but I ment “River run” We use the step as a canoe and the body bar as a paddle. When it was really hot weather I did a “cadet recruitment” class, it was basically bootcamp type drills but at the end they earned their “piece” (water gun) and we did squats in a cirlce when I yelled fire at will they would drench each other, it was a blasts! I like the fast/slow idea…moving fast is easy, you use momentum but the slow part will take muscle control…they hate that:) Thanks again!
I was confused by the iver rides…. is that a kind of spin?
Once a week I do a kitchen sink class. I do not do a lot of this kind of class anymore, so I mix it up a lot, just to keep a hand in, and stay fresh.
One part I mix up is the music. I have done salsa, big band, broadway, eighties pop…. You do not say what your demographic includes, but I have a very mixed age group, and they seem to like it. It might not work as well with a very young group.
I like to start with floor cardio, move to step cardio, step with weights, and then weights. Sometimes we leave something out and add balance, or some power moves. I like squats with the step, and we sometimes do balance, or core work.
One set I like is to do is push up series. I start with flys. If anyone cannot do the push up due to shoulder, wrist, etc, they can stay with the flys. Then I do low plank with knee variations: stay in low plank, hold a small ball between the calves, just above the ankles, or a yoga block, and alternate lifting and pointing the feet. move to keeping knees together (loose the ball obviously) and alternating pointing toe to ceiling with knee bent. Then I follow with some prone back extensions and stretches.
do you do yoga? There are a number of strength postures that can well be adapted to such a class. Look up utkatasana and try it on the toes… but make sure they keep their knees behind the toes.
We also sometimes do slow and fast day…. doing a quick low impact run at random times, or a half time squat… just mixed in