fbpx Skip to content

Ashley Artese, PhD

Article Archive

Sample Class: Seated Exercises for Older Adults

October 21, 2019

Older adults are more susceptible to deficits in cardiovascular fitness, muscle mass, strength and power, which may ultimately lead to losses in physical function. The following chair-based format focuses on improving outcomes for older participants, especially those who may need the support of a chair during exercise. Ready, Set, Sit! offers the variety of three 15-minute training segments (cardiovascular, high intensity and strength/power), while targeting important components that boost overall function.

Read More

Sample Class: Let’s Have a Ball!

March 25, 2019

“Have a ball” with your class using this fun format, which incorporates exercise balls into cardiovascular and strength intervals. Each 8-minute round uses either a stability ball or a medicine ball, 4 minutes of high-intensity cardio training (combined), and about 4 minutes of strength-focused work (combined). For those who also enjoy a core challenge, this class delivers.

Read More
Kickboxing class with a woman in the foreground ready to perform an uppercut.

Kickboxing Safety: Back to Basics

October 18, 2018

Kickboxing classes may not be as popular today as they were in the late 1990s, but people still love to hone their skills with this effective cross-training option. Whether you’ve been teaching for several years or you’re just getting started, it’s always a good idea to review the foundational concepts that make up this total-body workout.

Read More

Sample Class: Functional-Impact Fun!

January 24, 2018

Get participants jumping with a combination of functional fitness movements and plyometric exercises that create an intense and enjoyable interval workout. The functional moves build strength and coordination, while the plyometric drills focus on muscle power and cardiovascular fitness. Together, they provide a total-body conditioning workout.

Functional-Impact Fun! Details:
Goal/emphasis: total-body fitness
Total time: 45–60 minutes

Read More

Sample Class: Strength Training + Step

April 20, 2017

This class is sure to please both step fans and high-intensity enthusiasts! Using a fun and challenging interval format, it alternates high-intensity step drills with strength training exercises. Cardio sections include easy-to-follow step moves, while strength segments use the step to add intensity.

Read More

A High-Intensity Cardio Class With Strength and Step Intervals

February 15, 2017

This class alternates high–intensity step combinations and drills with strength training exercises, using an interval format to create a fun and challenging workout. Cardio sections include easy–to–follow step moves, while strength segments use the step to add intensity. This format is sure to please step fans and high–intensity enthusiasts.
Step It High, Tone It Down Details
GOAL/EMPHASIS: to provide a total–body workout with a new take on a traditional step format

Read More

Building Community in Group Ex Classes

August 22, 2016

As group exercise instructors, we can get caught up with creating choreography, choosing music, cuing effectively and teaching proper technique. While all these aspects are important, we sometimes lose sight of the overall picture and miss the opportunity to connect with participants.

Read More

Sample Class: 3-2-1 Kick!

August 28, 2015

Are you ready to mix up your martial arts moves? 3-2-1 Kick! is an interval kickboxing class that integrates cardio, strength and core work. In each round of the work phase, innovative cardio kickboxing combinations, martial arts–inspired strength work and core moves are performed in quick intervals to keep participants engaged, motivated and challenged.

3-2-1 Kick! Details

Goal/Emphasis: total-body kickboxing interval training workout

Time: approximately 45 minutes

Equipment: dumbbells, stability balls and mats

Read More