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Class Plan: Total-Body Strength + HIIT

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.

Here are some tips to make this class a success:

  • Select compound moves that use multiple muscle groups requiring
    core activation.
  • Maximize equipment usage by designing strategic stations.
  • Increase challenge by providing less rest between exercises.
  • Offer endless options for variety.
  • For each cycle, use different exercises and adjust the timing.
  • Provide options for increasing or decreasing intensity, depending on participant needs.

Fit Frenzy Details

Time: 60 minutes

Format: circuits mixed with
high-intensity interval training

Goal/Emphasis: total-body strength and cardio

Equipment needed: steps with platforms, Gliding™ discs or paper plates, small weighted balls, dumbbells, stability balls and BOSU® Balance Trainers

Music: 130 beats per minute


  • Set up six stations around the periphery of the room.
  • Have participants travel in small groups from one station to the next.
  • Offer different timing at each station, to keep students interested.
  • Set up two to five sets of
    equipment at each station, depending on class size.
  • Offer a 2-minute rest between cycles, and use this time to review exercises for the next round.

Introduction and Warm-Up (8-10 minutes)

Briefly review all exercises for the first cycle. Label each station so that participants have a visual cue to use as a reference. Preview the movements, going over
alignment and safety. Select exercises for all planes of motion, beginning with simple movements and gradually increasing range of motion and intensity.

Gather students in the middle of the room and lead the following (16 repetitions, 2x):

  • March in place, then jog in place.
  • Squat and add lateral movement (right, then left).
  • Do alternating front lunges, followed by alternating rear lunges.
  • Do plank with an alternating knee-in. Reach knee to opposite elbow (rotate).
  • Alternate push-ups with side planks.

Work Phase (45 minutes)

Cycle One

Do each
exercise for 60 seconds, taking 15 seconds to transition. Move in a clockwise direction.

  • box jump off high bench
  • mountain climber with discs
  • squat, swinging small weighted ball overhead when standing
  • renegade row with dumbbells
  • elbow plank with forearms on stability ball, bringing knee to ball, alternating sides
  • alternating front lunge to top of BOSU ball dome

Cycle Two

Do each exercise for 60 seconds, and take 15 seconds to transition. Move in a counterclockwise direction. Have participants meet in the middle of the room for a 60-second
cardio drill between stations.

  • step-up on high bench, with alternating lead leg
  • jumping jack (cardio)
  • plank on discs (progression: bring knees in and out)
  • squat jump (cardio)
  • squat, tossing weighted ball overhead
  • jumping jack (cardio)
  • overhead press
  • squat jump (cardio)
  • incline supine crunch on
    stability ball
  • jumping jack (cardio)
  • alternating rear lunge from top of BOSU dome
  • squat jump
  • squat on top of BOSU dome
  • plyometric jumping jack

For two more cycles, please see “Sample Class: Fit Frenzy” in the online IDEA Library or in the May 2016 issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.

Melissa Weigelt, MS

Melissa Weigelt is an ACE-certified group fitness instructor, NASM-certified personal trainer and vinyasa yoga instructor with 20 years of experience in the fitness industry. As an ACE- and AFAA-approved provider of continuing education for fitness instructors and a member of the BOSU® master trainer and development team, she enjoys sharing her knowledge and ideas with others.

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