GROUP FITNESS WITTEN PLAN

INSTRUCTOR : Glenn Johnston CLASS TYPE : HIGH INTENSITY CIRCUIT PARTICIPANT LEVEL : AL LEVELS BEGINNER AND INTERMIDETE AND ADVANCED DURATION : 50 MINS TARGET MARKET : TABATHA , CIRCUIT , HIGH INTRENSITY PARTICPANT OUTCOMES : IMPROVE CARDIOVASCULAR CONDITIONING IMPROVE MUSCLE CONDTIOING

WHS CONSIDERATIONS : 1. Area clean and tidy 2.the speaker and mics are checked 3. the equipment is checked in good repair 4. stations are setup and labeled 5. enough room for people to do exercises safely 6. check surface for any rises and wet 7. check a/c working and fans 8. floor not wet slippery 9. fire exit clear of obstruction 10. lights are all working

Equipment needed 12 cones 12 bars and collars

2.5 kg weight x 12 5kg weight x 12 12 medicine ball various weight 2,4,6,8,10 kg 12 steps 12 matts

Motivation stratergies Smile and use people name Maintain eye contact Food ie choc spiders , smoothie shots Verbal stratergies - keep on going , watch your form, just 1 more , push yourself

Warm up / music

Music 125 130 bpm 4 songs 1. Circle runs warming up legs 1 min 2. Side to side steps across circle 1 min 3. Kick backs 10 per leg 4. Lunges with torso twist x 10 5. Sisscor hands forward and backwards x 10 6. Squats x 10 7. Front kicks x 10 left and right x 10 8. Punches x 30 9. Side to side fast feet x 1 min 10. Calf raises x 10 11. Burpees x 5 12. Pushups x 5 13. Hip thrusts x 10 Tech cue

1. Side to side dont over step , watch your knees ad stay upright

2. Kick backs warm your legs up propley so their no cramp , dont kicdk too hard , over extend your hamstring get blood flowing 3. Lunges with torso twist step forward , keep your knee 90 degrees ad lower to ground. Make sure you push through your glutes , hands on hips and twist slowly , dont over twist, stabilize your core engage and contract stomach muscles 4. Sissors hands forward and back as you raise your right arm to shoulder height or just lower your left on down near your wasit. Alternate arms in a smooth motion , make sure you dont over extend 5. Squats feet and shoulders width apart , move hips back and bend the knees , hips lower the torso and push your feet into the ground and stand up. Dont let your knees go over your toes , stay tight in the core 6. Front kicks one foot back with your torso turned just off to the side , your rear leg is slightly to the side. Lift your kicking foot by bending the knee and place it in front of the supported foot, position your knee so its slightly higher, extend your leg with your ankle relaxed and allow your instep, kick , when you kick directly forward. Pull your foot back and keep your knee bent place your foot on the ground if you cant leg raises up to were comfortable. 7. Punches punches start at the feet , legs bent as you punch shift your weight forward over your front leg dont over balance , dont punch too far, as you punch rotate the arms slightly inwards 8. Side to side fast feet keep your knees slightly bent move sideto side , careful not to bend to hard watching ankles, stay light on feet, working lateral movement 9. Calf raises either hand on partner , raise with the heel lower than the toes to allow a greater on the working muscle. Raise the heel as far as possible- only go as far as your limits 10. Burpees : To perform a burpee jump-up, stand up straight with your arms by your sides and
your feet at shoulder width. Squat down and place your palms face down on the floor in front of you. Kick your legs behind you so you are in a push-up position. Do one push-up, then pull your legs back under you into the squat position, keeping your palms face down on the floor. Stand and then jump in the air, bringing your arms over your head to reach for the ceiling. When you land, you will finish the first burpee-jump-up. 11. Pushups - Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together! Position hands palms-down on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "plank," which is used for other various

exercises. This is the beginning and the end position of a single push-up. Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself. Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).

1. Hip thrust - Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. 2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. 3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Conditioning Circuit of 10 stations mixed of weights and bodyweight movements with pylomectic Time : 15 mins 3 rounds 1. 60 secs work / 30 sec rest 2. 45 secs work / 15 sec rest 3. 30 secs work / 15 secs rest Stations 1. Squat a. half squat b. 90 degree squat

c. thruster- squat with bb in the front postion and squat down and on the way up push bb over head use weight or just bb 2. Pushups 1. Knees beginner level or ladys Toes pushups c. inverted pushups toes on step d. diamond pushups tricep isoloation 3. Boxjumps onto step / stage 1. Step up beginner 2. Jump up and back down