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Article Archive

Sample Class: Sand Bell HIIT

December 12, 2018

More flexible and variable than dumbbells or kettlebells, sand bells are sand-filled disks that can be lifted, slammed, tossed, curled, or flipped like a heavy pancake. The following playful workout mixes high-intensity cardio and strength training with two levels of progression, creating a user-friendly class for any participant.

Sand Bell HIIT Details
FORMAT: strength and cardio conditioning
TOTAL TIME: 55 minutes

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Sample Class: “Ladder” Drills for Total-Body Strength

September 21, 2018

Strength training classes don’t have to adhere to a classic “sets and reps” template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.

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Strength Ladder

August 22, 2018

Strength training classes don’t have to adhere to a classic “sets and reps” template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.

Strength Ladder Details
GOAL/EMPHASIS: total-body strength training
TOTAL TIME: 1 hour

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Sample Class: Core Training + Foam Rolling

May 28, 2018

This class is a mega movement multivitamin combining essential core training with restorative self-myofascial release techniques. Every movement recruits trunk muscles, creating a strong foundation for any physical challenge. The foam-rolling section releases fascial adhesions and can help prevent injuries. Participants will leave feeling strong, centered and relaxed.

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How (and Why) to Host a Family-Themed Indoor Cycling Class

April 25, 2018

Every Thursday morning, my cycle studio fills with an array of participants, ranging from accomplished Ironman® finishers to preschool moms trying to maximize their minutes—and Nora, a 92-year-old great-grandmother. Together we pedal like maniacs, laugh, sing a few refrains and walk out soaked through with sweat. In the cycle studio, participants of all ages and abilities can be motivated by being in a group, but riders can still slow down when they need to without sticking out. In fact, my own cycling journey began when I was pregnant and in search of a low-impact workout.

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Sample Class: Center and Roll

February 16, 2018

This class is a mega movement multi­vitamin because it combines essential core training with restorative self-myofascial release techniques. Every movement recruits trunk muscles, creating a strong foundation for any physical challenge. The foam-rolling section helps attendees release fascial adhesions and, hopefully, prevent injuries. Participants will leave feeling strong, centered and relaxed.

Center and Roll Details
Goal/emphasis: core training and self-myofascial release
Total time: 1 hour

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Get in the Game!

May 19, 2017

Fitness facilities compete to offer cutting-edge movement trends, but what about cutting-edge technology? The fitness world is becoming ever more virtual, and incoming clients are looking for more than a fun indoor cycling class or a cool cardio machine; they want to play a game!

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Beach exercise

Sample Class: Kids’ Beach Boot Camp

April 17, 2017

Kids don't usually line up to do squats and lunges, but they'll happily walk like a crab or run faster than a wave! Trick your littlest clients (aged 3—12) into getting a great workout with this quick–moving format packed with cleverly themed exercises.
Kids' Beach Boot Camp Details Goal: to engage kids and keep them moving while they have fun and feel successful Total time: 55—60 minutes Equipment needed:

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How to Ensure Your Indoor Cycling Cues are Crystal-Clear

January 19, 2017

Walk by any indoor cycling studio when a class is in session and you’re likely to hear cues like this:
“I want everyone at a 2!”
“Push yourself to a 7 and hold it there for 30 seconds!”
“Let’s start at a 3, turn up to 6, and then come back to a steady 4. Go!”
The key to unlocking a fantastic cycling class is somewhere in those numbers, but how well do your participants know what the numbers mean?

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Crystal-Clear Cuing for Indoor Cycling

December 13, 2016

Walk by any indoor cycling studio when a class is in session and you're likely to hear a variation of the following:
"I want everyone at a 2!"
"Push yourself to a 7 and hold it there for 30 seconds!"
"Let's start at a 3, turn up to 6, and then come back to a steady 4. Go!"
The key to unlocking a fantastic cycling class is somewhere in those numbers, but your members may find themselves shut out if they don't know what you're referring to.

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Care, Don’t Overshare

October 25, 2016

You're standing in front of a classroom wearing a microphone with 40 people staring at you and 60 minutes to fill. In between instructions and cues, what are you going to say? The drive to overshare politically, personally or otherwise may be strong. Think twice, however. Many great instructors have lost a prime slot on the schedule because they tripped on a verbal gaffe and landed with a foot in their mouth.

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Sample Class: Fully Functional Kickboxing

May 18, 2016

Kickboxing is functional in nature. Doing a combination requires your arms and legs to work in sync, anchored by a strong, engaged core. What if you were to up the ante and throw in some dedicated functional strength intervals? You would have one knockout class and a fully functional body!

Fully Functional Kickboxing Details
TOTAL TIME: approximately 55 minutes
GOAL/EMPHASIS: cardio and strength intervals mixed with kickboxing combinations for a total-body workout

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Clinch Your Coaching Style

March 21, 2016

You look across the hall at Popular Instructor’s class and marvel at how she packs the house day after day, week after week. You’ve studied her style and tried your best to emulate her music, cuing, choreography—even the way she dresses—but your numbers are shrinking instead of growing. What are you doing wrong?

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Circuit Supersets for Total-Body Strength

February 18, 2016

A superset format is a great way to deliver a high-intensity, straightforward workout. In this circuit-training class, each superset includes three exercises that target different areas of the body. For example, you work the legs while the arms recover, then you target the core while the legs have some reprieve, and so on.

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Six Steps to Securing the Class of Your Dreams

December 22, 2015

You want to teach at “Big Gym,” where all the serious athletes train. The problem: The ink is still drying on your certification. Although it will take patience, here are the steps that will get you there:

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Rookie Undercover: Bypassing Common Mistakes

August 28, 2015

September marks my 23rd year leading group fitness. A lot has changed since I started teaching. Women are no longer afraid to pick up a pair of dumbbells heavier than 3 pounds, and high impact has given way to high-intensity interval training. What

hasn’t

changed is what it takes to be a strong group fitness instructor. It’s normal to make mistakes, and over the years I’ve made them all. Read on to learn from my rookie flubs and how to avoid making them yourself.

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