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FREE Webinar Series: 2-Part Breast Cancer Exercise Series featuring Andrea LeonardWatch Now!

FREE Webinar Series: 2-Part Breast Cancer Exercise Series featuring Andrea Leonard Watch Now!

Melissa Weigelt

I am owner of Flow Fitness Training and provide continuing education for fitness instructors, specializing in sculpting, stability training, functional fitness, and step. I have been teaching fitness for 20 years and love helping my students to be fit and healthy,. I also truly enjoy sharing my knowledge with other fitness professionals.

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Article Archive

Sample Class: Excellent EMOM

August 21, 2019

If you enjoy teaching (and doing) high-intensity classes, this workout is for you! The “every minute on the minute” (EMOM) protocol is fun, fast-moving and challenging. You start a predetermined number of reps at the top of a minute and rest for the time you have left until the next minute begins. Class participants will enjoy the flexibility of going at their own pace while also being incentivized to work steadily throughout the experience.

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Sample Class: Mindfulness and Strength

April 23, 2019

If you teach high-intensity classes, you may have noticed that many of your devoted students don’t take advantage of gentler options, such as restorative yoga, foam rolling or low-impact classes. Cross-training is necessary for peak fitness and reduced injury risk, yet persuading participants to try something new or different is not so easy. This class, Mindfulness and Strength, prioritizes mindfulness and flexibility.

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Strong Starts

August 22, 2018

The warmup. Is it simply a time for small talk while people trickle in, or is it an opportunity to ignite attendees’ best efforts? This may be the class section that fitness instructors plan the least, yet devoting some time to designing the warmup is really worthwhile. Why? Because starting on a strong note significantly affects the outcome of the entire workout. We want our participants to get the most from our classes, so let’s set them up for success.

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Sample Class: Fun Drills for Boosting Strength

August 20, 2018

Do you love planning your strength training classes but need to find new ways to keep things interesting? If so, this is your class! Offer a challenge boost by adjusting your sequencing and repetitions. This approach helps students stay engaged and in the moment while getting more done in less time. As a bonus, you learn a variety of drills to apply to all your classes.

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Sample Class: Strength by Numbers

March 20, 2018

Do you love planning your strength training classes but need to find new ways to keep things interesting? If so, this is your class! Offer a challenge boost by adjusting your sequencing and repetitions. This approach helps students stay engaged and in the moment while getting more done in less time. As a bonus, you learn a variety of drills to apply to all your classes.

Strength by Numbers Details
Goal/emphasis: muscular strength and endurance
Total time: 40 minutes

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Class Plan: Lower-Body Moves Revisited

August 18, 2017

Help your students improve lower-body strength by taking them through unique variations of the lunge, squat and deadlift. Round out the routine with basic choreography to rev up heart rates and burn extra calories. Play with tempo, range of motion, power moves and compound exercises to challenge your students.

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Sample Class: HIIT Remix

December 13, 2016

If your members enjoy amazing results from HIIT workouts but crave a more gentle approach to burning calories, HIIT Remix is the solution. This class takes the results-focused challenge of a traditional high-intensity conditioning class and presents it in mellow, low-impact versions of favorite interval drills. Participants will appreciate the change of pace and the opportunity to cross-train. HIIT Remix Details

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Class Plan: Total-Body Strength + HIIT

May 19, 2016

To see results from exercise, it’s important to switch things up from time to time and push your students to a safe edge. This workout does that with circuit training principles that focus on compound strength exercises and unique HIIT drills.

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Sample Class: Fit Frenzy

April 22, 2016

To see results from exercise, it’s important to switch things up from time to time and push your students to a safe edge. This workout does that with circuit training principles that focus on compound strength exercises and unique HIIT drills. Dazzle your participants with fresh, intense moves that will challenge them in new ways. Have fun with a variety of equipment in this fast-paced, nonstop exercise experience. Students will love this social approach to fitness.

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How to Develop and Use Class Themes

December 13, 2015

Your group exercise students understand that consistency is the key to reaching their goals, yet they struggle to show up on a regular basis. In addition to being a great teacher who leads effective classes, you may need to drum up creative strategies to get people in the door, ready to give their full effort. If you need a little kick-start to help you generate ideas, the following themes are a great place to begin.

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Sample Class: Circuit Progressions

September 23, 2015

To achieve results, your participants need to be challenged in new ways. If your strength training classes are circuit-style and you want to up the ante, try adding strategic progressions. This workout, a traditional circuit format, cycles through several exercises with minimal rest. The key is to challenge participants by adjusting a variable during each cycle. With this approach, they enjoy the familiarity of the sequences, as well as fun surprises.

Circuit Progressions Details

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Cardio and Creative Core

March 18, 2015

Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to challenge your students, this class is for you! It targets core muscles while introducing unique variations of familiar moves.

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Sample Class: Creative Core & Cardio

December 11, 2014

Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to challenge your students, this class is for you! Target core muscles while introducing unique variations of familiar moves. Round out the routine by torching calories with high-intensity interval training exercises.

Creative Cardio and Core Details

GOAL/EMPHASIS: core strengthening and HIIT

TIME: approximately 60 minutes

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Creative Class Design

August 19, 2014

You’ve worked hard to become the best instructor you can be. You now have a “following” and, while you no longer feel the need to prove yourself, you some- times worry about how to keep your classes enticing and effective. It requires great effort and planning—not to men- tion talent and skill—to be an effective group fitness leader. But don’t let your- self get bogged down in the “admin- istration” aspect, which can zap all the creativity and fun out of the experience.

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