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Sample Classes

Stand Up Strong

A strong and stable core is the best foundation for improved strength, endurance, balance and agility. No matter what type of class you teach, you’ll enhance the experience by helping students engage their cores more effectively. These simple exercises can be used in any type of class because they’re performed while standing and do not require equipment. Try them in your warm-up …

Funky Step Beginnings

Want to get your classes started with high energy and fun, but not sure how to make it happen? Light the fire with this funky, straightforward step combination. How do you add funk? Use snaps, claps, shimmies, and hip and body rolls to jazz up traditional moves. Don’t forge…

Go With the Flow

We want every class we teach to be well-rounded and efficient, and yet we often shortchange participants by neglecting the much-needed cool-down/flexibility segment. Let your students know how important it is to gradually cool the body. Keep them focused all the way to the end with creative variety. The following cool-down keeps things interesting by combining rhythmic movement, balance a…

Sample Class: Riding the Wind

Have you been looking for a way to challenge and prepare your indoor cycling class for a lively outdoor group-ride pace? “Riding the Wind” is perfect. This class is designed to increase the total capacity or gear you’re able to maintain without becoming overly anaerobic. It’s based on the fundamentals of the fartlek (a Swedish term meaning “speed play”) in…

Spin the Globe

In 2005, I took time away from Puerto Rico’s Golden Door Spa (during a busy hurricane season!) to check out the state of fitness in a few different countries. In addition to varied tastes in programming, one common theme I noticed was the concept of large “expo” events for both fitness professionals and consumers. Instructors attend sessions with their regular…

Sample Class: Core Circuit Training

According to the 2005 IDEA Fitness Programs & Equipment Survey, 56% of respondents offer circuit classes, while 63% offer core conditioning. “Core Circuit” provides a great way to reap the benefits of both activities in a single session. This class uses closed-chained…

Bring on the Burn!

Weston Fitness in Philadelphia gets the most out of its equipment stash with Pump Slide Workout. This 30-minute class features high-intensity, low-impact interval slide training combinations with Body Bars, stability balls, light weights and resistance tubing.
Participants get an intense athletic workout with BURN! Med Ball Conditioning at Equinox in New York City. The circuit tra…

Sample Class: Performance-Driven Indoor Cycling

Have you ever eaten a cupcake from the Magnolia Bakery in New York? The cake itself is delicious—rich and flavorful. The icing is smooth and not too sweet. If you ate the cake alone, it would be a little dry; but if you ate only the icing, it would make you sick!
Indoor cycling has something of a “cupcake” personality. Some instructors are technical, athletic-ba…

Sample Class: Buoyant Intervals

Exercising in the water offers many benefits. Not only does the pool serve as a “liquid weight room,” but the buoyancy factor makes it easier to move. Water ex…

Route to Relaxation

These days, it seems, we’re all more familiar with feeling stressed than with feeling calm. Luckily for us, we’re designed to relax. The breath is our route to…

Sample Class: The Kids Wanna Dance!

Call it dance. Call it exercise. When kids move to music, they call it fun! Kids’ fitness programs are gaining momentum in schools, community centers, dance studios, g…

Indoor Cycling Sample Class: Explore Your Zones

A properly designed indoor cycling program can enhance cardiovascular health, regardless of age or ability level. But you must integrate various intensity levels to get the most from participants. Ideally, cardiovascular training should provide a mix of the following intensity zones (as used in the Schwinn® Indoor Cycling Program):
Zone 1 (easy/comfortable)
50…

Sample Class: Ready, Set, Go!

Do you want to transform your group fitness studio into a training ground for speed, agility and power? Get your participants into the game with nine stations equally focused on key athletic principles. Sports conditioning enthusiasts and students looking for a new challenge will be drawn naturally to this format.

Ready, Set, Go! Details

Fo…

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