ClassIdeas

~ Interval Aerobics ~

Alternate intervals of tradional aerobics with weight training.

Start with a 5-6 minute warm-up and stretch.
Interval 1: 20 minutes of aerobics.
Interval 2: 6-7 minutes of weight training. Use comfortable weights, not to heavy and keep constant motion. Go from one exercise to the next and try to get in 4-5 different moves.
Interval 3: 15-20 minutes of aerobics
Interval 4: 6-7 minutes of weight training
End with a 5-6 minute stretch

Move from aerobic activity to weight training quickly as to keep the heart rate elevated. Participants shouldn't come to a complete stop and stand around waiting for instructions
To change the class a little, you can use resistance bands instead of weights and you can substitute tradional aerobics for step or kick boxing.

~ Bottom Line ~

A class devoted to working all the major muscle groups in the lower body.

* 5-6 minute warm up, concentration should be
on the lower body.
* 5-6 minute stretch, concentration should be on the lower body.
* 20 minutes of leg exercises. You can choose to do them all on the floor, all standing or a mix of the two. You can also use ankle weights or resistance bands.
* 20 minutes of abdominal exercises.
* 6-7 minute floor stretch /relaxation for the lower body. Take off your sneakers, lower the lights and include some simple yoga moves to rele
ase tension in the lower back, such as childs pose. (Kneel and sit on feet, bend foreward and allow arms to relax on the floor)

Proper form and muscle control will help your clients get a great work out.