I am new to small group class training, and am looking for tips on how to perform the warm up portion before the resistance circuits. Also, how do you typically design your classes /choose what parts of the body to work? Do you use more total body exercises to allow for shorter workouts in order to attract more clients that feel as if they’re getting a full body workout in a short period of time?
Hi again Melissa,
You also need to have in mind some alternative exercises for those clients who cannot for one reason or another perform the exercise(s) you will have them do. Think of some progressions to the different exercises so you will not have to come up with something last-minute. Better to be prepared than not.
Hello Melissa Sigler,
We start with stepping in place and gradually move on up to bouncing. Then full range of motion dance moves.
As for class format, I let the clients tell me what they want to work on.
No two classes are identical, to keep things interesting.
We prefer a total body workout in each class.
Of course, things change according to who is in class.
We typically begin with a jog outside or in place, jumping jacks, jump rope, side shuffles, shadow boxing, and various other dynamic movements. I don’t encourage static stretching until the end of the class.
My class design is similar to the way I design PT sessions. Begin with warm up, work major muscles first and progress to smaller muscle groups. I alternate upper and lower body, and push pull exercises. Usually finishing with some core/ab work and stretches. I also like to do this in circuit fashion so that we keep moving and the heart rate stays relatively elevated.
For a warm-up, it depends on what I’m going to have the class doing. If its a higher intensity class with lots of cardio bursts, then I use a longer lap run. If its more strength, then we do shorter range of motion strength moves using no weights that mimic the exercises we’ll be performing later. For example, mini squats with over head arm extension, arm circles, leg extensions, mini squats with chest press, etc.
As for strength exercises, it depends on the class. I change the exercises each class. Some days we focus more on lower body, some times upper body, sometimes core, some days we do all functional fitness bodyweight exercises. It just depends. I try to change it up while keeping everyone engaged. A little bit of something for everyone. I usually will give a hint as to what the next class will be like to maintain interest in the next class too.