1. Warmup To warm up participants and increase ROM. 2. Mixed Impact Track To move into higher levels of impact and intensity

Transcription

1 60-minute Class Format BODYATTACK 1. Warmup To warm up participants and increase ROM 2. Mixed Impact Track To move into higher levels of impact and intensity 3. Aerobic Track To get the class into their training zone 4. Plyometric Track To challenge heart rate anaerobically and do power training for the legs 5. Upper Body Conditioning Track To increase strength and endurance 6. Running Track To get the heart rate back into the training zone 7. Agility Track To explore direction changes, reaction times and balance 8. Interval Track To regain the intensity as you move into the highest cardio training zone 9. Power Track To maximize caloric expenditure 10. Lower Body/Core Conditioning Track To strengthen and tone the legs and core 11. Cooldown Track To bring heart rate down, stretch and recover

2 45-minute Class Format BODYATTACK 1. Warmup To warm up participants and increase ROM 2. Mixed Impact Track To move into higher levels of impact and intensity 3. Aerobic Track To get the class into their training zone 4. Plyometric Track To challenge heart rate anaerobically and do power training for the legs 5. Upper Body Conditioning Track To increase strength and endurance 6. Running Track To get the heart rate back into the training zone 7. Agility Track To explore direction changes, reaction times and balance 8./9. Interval Track or Power Track To regain the intensity as you move into the highest cardio training zone. These tracks will also maximize caloric expenditure 10. Cooldown Track To bring heart rate down, stretch and recover

3 60-minute Class Format BODYBALANCE ORIGINS 1. Tai Chi Warmup Tai Chi, Martial Arts 2. Sun Salutations Yoga 3. Standing Strength Yoga, Tai Chi 4. Balance Yoga, Tai Chi, Dance 5. Hip Openers Yoga 6. Core Abdominals Pilates, Yoga 7. Core Back Pilates, Yoga 8. Twists Yoga, Tai Chi 9. Forward Bends Hamstrings Yoga, Tai Chi 10. Relaxation/Meditation Yoga, Meditation

4 45-minute Class Format BODYBALANCE ORIGINS 1. Tai Chi Warmup Tai Chi, Martial Arts 2. Sun Salutations Yoga 3. Standing Strength Yoga, Tai Chi 4. Balance Yoga, Tai Chi, Dance 5. Core Abdominals Pilates, Yoga 6. Core Back Pilates, Yoga 7. Forward Bends Hamstrings ** Yoga, Tai Chi 8. Relaxation/Meditation Yoga, Meditation

5 60-minute Class Format BODYCOMBAT 1. Upper & Lower Body Warm-up TRACK Warm the body. Coach correct technique. Build confidence and engage the class. 2. Combat 1 Begin to visualize an opponent and fight using upper and lower body combinations. 3. Power Training 1 Create a training environment and focus on improving endurance, speed and coordination. 4.Combat 2 To condition the legs in order to enhance kicks. 5. Power Training 2 Create a training environment with different orientations. Enjoy training with others. 6. Combat 3 An opportunity to recover using fight-style combinations. 7. Muay Thai This combat style offers a unique discipline and feel. Speed and dynamics are the key objectives. 8. Power Training 3 To give everything that you have and feel exhilarated at the end. 9. Conditioning Build strength and endurance.

6 TRACK 11. Cooldown Recover. Connect mind, body and breath. 45-minute Class Format BODYCOMBAT Upper & Lower Body Warmup TRACK Warm the body. Coach correct technique. Build confidence and engage the class. Combat 1 Begin to visualize an opponent and fight using upper and lower body combinations. Power Training 1 Create a training environment and focus on improving endurance, speed and coordination. Combat 2 To condition the legs in order to enhance kicks. Combat 3 An opportunity to recover using fight-style combinations. Muay Thai This combat style offers a unique discipline and feel. Speed and dynamics are the key objectives Power Training 3 To give everything that you have and feel exhilarated at the end. Cooldown Recover. Connect mind, body and breath.

7 Class format (55 minutes) BODYJAM BODYJAM has a two-peak format with no set track structure. The class is generally formatted into the following five blocks: Warmup Cardio Block Recovery Cardio Block Groove Down The number of tracks in a Choreography Block is release-specific. The Coaching Focus is dependent on the dance style of the block. CLASS FORMAT Warmup Cardio Block Recovery Cardio Block Groove Down TRACK/BLOCK OBJECTIVES To warm the body, excite the class about what is to come and experiment with movement isolations. First cardio peak. Release-specific. Begins at a Base level, finishing with a huge Breakout and lashings of attitude. To bring the heart-rate down. Embrace the downtime and slip into some sensual attitude and feel. Second cardio peak. Release-specific. Begins at a Base level, finishing with huge energy, performance and Breakout! To bring the heart-rate down, stretch the body and celebrate the end of class with groove.

8 Class format (45 minutes) BODYJAM Follow the same format for a 60-minute class, however you ll need to use Cardio Blocks with shorter time durations. 60-minute Class Format 10 tracks BODYPUMP (S) TARGET MUSCLES Warmup To warm up all the major muscle groups and prepare the body for the workout ahead Total body Legs/Squats To work the large muscles of the legs the quadriceps, gluteals and hamstrings Quadriceps, hamstrings, gluteals Chest To work all the major muscles of the chest and front deltoids Pectoralis major and minor, deltoid, serratus anterior Back/Gluteals/ Hamstrings To engage all muscles of the upper/mid and lower back, as well as to work the gluteals and hamstrings Erector spinae, gluteals, trapezius, latissimus dorsi, rhomboids, posterior deltoid Arms/Triceps To isolate and train the triceps Triceps Arms/Biceps To isolate and train the biceps Biceps Legs/Lunges To revisit and train the major muscles of the legs Quads, hamstrings, gluteals Shoulders/Arms To work all areas of the deltoids front, side and rear, including the upper back Deltoid, upper trapezius Abdominals To work the core muscles Rectus abdominis, obliques, transversus abdominis Cooldown/Stretch To stretch and release all major muscle groups All

9 45-minute Class Format 8 tracks BODYPUMP (S) TARGET MUSCLES Warmup To warm up all the major muscle groups and prepare the body for the workout ahead Total dody Legs/Squats To work the large muscles of the legs the quadriceps, gluteals and hamstrings Quadriceps, hamstrings, gluteals Chest To work all the major muscles of the chest and front deltoids Pectoralis major and minor, deltoid, serratus anterior Back/Gluteals/ Hamstrings To engage all muscles of the upper/mid and lower back, as well as to work the gluteals and hamstrings Erector spinae, gluteals, trapezius, latissimus dorsi, rhomboids, posterior deltoid Legs/Lunges To revisit and train the major muscles of the legs Quadriceps, hamstrings, gluteals Shoulders/Arms To work all areas of the deltoids front, side and rear, including the upper back Deltoid, upper trapezius Abdominals To work the core muscles Rectus abdominis, obliques, transversus abdominis Cooldown/Stretch To stretch and release all major muscle groups All

10 60-minute Class Format BODYSTEP 11. Warmup To begin to stimulate the cardiovascular system and connect with the class. 12. Step Warmup To teach basic step moves, increase familiarization with the step, and aid neuromuscular facilitation for step action. 13. Step Orientation To increase HR through increased movement intensity on and around the step. 14. Step Athletic To continue to increase HR to improve aerobic fitness. This is the first cardio peak. 15. Mixed Strength To maintain HR. A contrast of lower limb strength and high-impact moves. 16. Power Peak To further increase HR through intense and powerful moves. Second cardio peak. 17. Step Recovery To lower HR and focus on improving core stability and lower body strength. 18. Party Step To get HR back into aerobic zone. 19. Speed Step To improve agility, balance and fitness through fast foot moves. 20. Peak To achieve maximum HR to have maximum fitness results. Third and final peak.

11 21. Recovery/Pushups/A To increase strength and endurance of the upper body. 22. Cooldown To increase muscle length, relax and enjoy. 45-minute Class Format BODYSTEP 23. Warmup To begin to stimulate cardiovascular system and connect with the class. 24. Step Warmup To teach basic step moves, increase familiarization with the step, and aid neuromuscular facilitation for step action. 25. Step Orientation To increase the HR through increased movement intensity on and around the step. 26. Step Athletic To continue to increase HR to improve aerobic fitness. This is the first cardio peak. 27. Mixed Strength To maintain HR, contrast of lower limb strength and high-impact moves. 28. Power Peak To further increase HR through intense and powerful moves. Second cardio peak. 29. Step Recovery To lower HR and focus on improving core stability and lower body strength. 30. Party Step To get HR back into aerobic zone. 31. Peak To achieve maximum HR to have maximum fitness results. Third and final cardio peak.

12 32. Cooldown To increase muscle length, relax and enjoy.

13 45-minute Class Format RPM 33. Pack Ride To warm up the riding muscles, create the social feel of a pack ride and focus on riding technique and pedal stroke. 34. Pace To further prepare the body for the work ahead by increasing intensity through load, pace and recovery. 35. Hills To build leg strength and endurance through increased load, using Seated and Standing Climbs. 36. Mixed Terrain To work with and control different loads and speeds across varying terrains. 37. Intervals To increase anaerobic ability by maximizing load, speed and recovery. 38. Free Spin To experience active recovery through variations of speed work. 39. Mountain Climb To increase strength, endurance and power through increased intensity and load in this final physical peak. 40. Ride Home To recover cardiovascular systems and flush the legs. 41. Stretch To restore joint, muscle and soft tissue mobility. To coach effective stretching of all major riding muscles.

14 35-minute Class Format RPM 42. Pack Ride To warm up the riding muscles, create the social feel of a pack ride and focus on riding technique and pedal stroke. 43. Pace To further prepare the body for the work ahead by increasing intensity through load, pace and recovery. 44. Hills To build leg strength and endurance through increased load, using Seated and Standing Climbs. 45. Intervals To increase anaerobic ability by maximizing load, speed and recovery. 46. Free Spin To experience active recovery through variations of speed work. 47. Mountain Climb To increase strength, endurance and power through increased intensity and load in this final physical peak. 48. Ride Home To recover cardiovascular systems and flush the legs.

15 60-minute Class Format RPM 49. Pack Ride To warm up the riding muscles, create the social feel of a pack ride and focus on riding technique and pedal stroke. 50. Pace To further prepare the body for the work ahead by increasing intensity through load, pace and recovery. 51. Hills To build leg strength and endurance through increased load, using Seated and Standing Climbs. 52. Mixed Terrain To work with and control different loads and speeds across varying terrains. 53. Intervals To increase anaerobic ability by maximizing load, speed and recovery. 54. Free Spin To experience active recovery through variations of speed work. 55. Hills To build leg strength and endurance through increased load, using Seated and Standing Climbs. 56. Free Spin To experience active recovery through variations of speed work. 57. Mountain Climb To increase strength, endurance and power through increased intensity and load in this final physical peak. 58. Ride Home To recover cardiovascular systems and flush the legs. 59. Stretch To restore joint, muscle and soft tissue mobility. To coach effective stretching of all major riding muscles.