Workout Routines & Playlists Archives | Page 2 of 4

Posted on February 13, 2017 February 12, 2017

This Group Fitness Instructor’s True Love? Resistance Band Workouts

Fitness instructor loves resistance band workouts

This Valentine’s Day, I can’t help but celebrate all of my loves. And let me tell you, I love a lot of things. Sweet potatoes. Margaritas. Hi-rise leggings. Ponytails that don’t pinch. Words that stick. But, at the top of my list of loves this year? Resistance band workouts.

I know I talk about resistance bands all the time, but they are seriously the perfect exercise tool to use in your next fitness class. Resistance bands are great, because everyone in a class full of varying fitness levels can pretty much all use the same resistance band and get a good workout. The bands have so much versatility — they help us get a full body workout, especially when mixed with bodyweight exercises.

When leading your class through resistance band workouts, instruct participants to first inspect their band for rips or tears to prevent the band from breaking during the exercise. Then, grab the band and get started.

Here are my five favorite exercises that you should include as part of your upcoming resistance band workouts.

Lunge with Reverse Fly

Grab the band in both hands and extend your arms out in front of you so the band is already taunt. Step out with one foot, and bend both knees to lower into your lunge, while also bringing your arms away from each other. Remember to keep your elbow slightly bent, but you don’t move at the elbow joint in this exercise. Instead, you’re moving at the shoulder joint to bring your arms further apart.

Push-ups

Wrap the band around your back and put your hands over the band securely. If it bothers participants to rub the band against their body, they can either put a towel between their clothes and the band or they can do push-ups without the band. From there, do push-ups as you normally would. The most important part is to make sure that the band is taunt when you’re in the plank position at the top of the push-up.

Squat with Overhead Press

Place the band underneath the arch of your shoes for one or both feet. Then grab the handles and bring your arms up so that your palms face away from your body. If this makes the resistance too heavy, then you can leave the band by your sides as you squat. You can also do one arm at a time. If this makes the resistance to weak, you can “choke up” on the band and grab the band itself until it feels more challenging.

Squat with your hands by your shoulders, and as you stand bring your arms overhead in an overhead press.

Side lunge with Bicep Curl

Place the band underneath the arches of both shoes with your hands in the handles by your sides. Step out to one side, keeping the band under the arch, and bend into a side lung with one leg bent and the other straight. Then, come back to standing with your feet together and bring your arm into a bicep curl.

Tricep Extensions

Place the handle in one hand, then swing the band behind your back and grab the band with the other hand. The more you “choke up” on the band, the more challenging it will be and vice versa. Bend your elbow so that it faces the front of the room with your hand behind your head. Then, keep your elbow where it’s at and bring your hand up to the ceiling.

Make sure to switch and do the other side for this exercise and the others that are unbalanced left side to right.

These five exercises will give your class a full body resistance band workout. For more exercise ideas, check out the workout routines page.

Posted on February 6, 2017 February 5, 2017

Valentine’s Day Spinning Music Playlist & Routine (45 minutes)

Instructor listening to Valentine's Day spinning music playlist

Oh, Valentine’s Day! While many people love to love this holiday, I know others that love to hate it. I personally fall somewhere in the middle. But personal preferences aside, Valentine’s Day is a great holiday to use for themed spinning classes, since there are so many songs out there about love. With everyone having different opinions about the holiday, I think it’s important to make a spinning music playlist that’s not all mushy gushy love songs — add some spunky single swag, and songs about self-love, friend love, etc.

Have fun with it, and don’t take the spinning music playlist theme too seriously. I would look for love songs with a solid beat or high emotion to bring the energy in the Group X class, and throw in a few spin songs that will have everyone singing along.

Here’s my Valentine’s Day spinning music playlist and routine.

I like to teach my spin class in a series that we do twice or three times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another sprint around the corner.

For this Valentine’s Day-themed spinning music playlist, I took us through the arc of a relationship — the crushin’ phase, the romance and finally the break-up.

Here’s the series — do it twice through.

Song 1: Moderate pace with hard (uncomfortable) surges on the chorus. If your bikes have monitors, choose a fast RPM (between 80 – 100), then ask participants to add 10+ to their RPM during the chorus.
Song 2: Sprint intervals. 30 seconds breathless effort, 30 seconds recovery. Do this three times through.
Song 3: Climb (Part 1). Starting at moderate intensity seated, resistance slightly above flat road. Add resistance throughout the song, ending at hard intensity.
Song 4: Climb (Part 2). Keep resistance from prior song, and stand up. When you’re out of the saddle, resistance should feel moderate. Add resistance throughout the song, until you’re at hard intensity at the end.
Song 5: 45 seconds each — moderate, hard, harder and breathless intensity. You can add resistance, leg speed, sit or stand to increase intensity with each. If you’re using a monitor, you can ask participants to add RPM with each increase (approx. 80, 90, 100 and 110).

The Valentine’s Day Spinning Music Playlist:

Call Me Maybe, by Carly Rae Jepsen [Warm-up]
Got My Mind Set On You, by George Harrison [Song 1]
Emotions, by Mariah Carey [Song 2]
Buttons, by Pussy Cat Dolls [Song 3]
The Other Side, by Jason Derulo [Song 4]
Hey Leonardo, by Blessed Union of Souls [Song 5]
Crazy in Love, by Beyonce feat. Jay-Z [Song 1]
Best Days of Your Life, by Kellie Pickler [Song 2]
Can’t Feel My Face, by The Weeknd [Song 3]
Forget You, by Cee Lo Green [Song 4]
Since U Been Gone, by Kelly Clarkson [Song 5]
Fresh Eyes, by Andy Grammer [Cool Down]

Hope you enjoy! If you’re looking for more spinning songs and playlists, check out the workout routines and playlists page.

Posted on January 16, 2017 October 14, 2023

17 Great Throwback Spinning Songs for 2017

Group fitness instructor listening to throwback spinning songs for 2017

Spinning songs will make or break your group fitness class. Sure, the exercises, motivational cues, tempo and overall vibe are important, but it’s mission critical to get the music right, or you risk losing return Group X participants. I’m keeping my fingers crossed for some great chart-topping hits in 2017, but in the meantime, it’s always fun to toss in a few throwback spinning songs to get the class jamming.

Whether it’s a popular song from 2016 or one from the 80s, it’s always a good idea to think about your audience when choosing songs. After a few classes under your belt, you’ll know whether they prefer Top 40s, rock, instrumental or one of the many other genres out there. Once you know their faves, you’ll want to continue to offer a mix of songs, with a special emphasis on their preferred genres.

I teach evening weekday spinning classes, mostly to professionals at the end of their workday (our gym is right outside a couple corporate buildings). There’s certainly a mix of interests in the class, leaning towards a love of classic rock and the Top 40 pop music.

Here are their favorite spinning songs that they ask for again and again.

Livin’ on a Prayer, By Bon Jovi — I think this is generally folks’ all-time favorite spinning song!
You Shook Me All Night Long, By AC/DC — this is another major crowd pleaser in my class.
Bad Reputation, By Joan Jett — great for sprint/quick feet songs.
Born to Run, By Bruce Springsteen — this one makes me feel like I’m spinning in a movie.
Come as You Are, By Nirvana — good for a climb with heavy resistance.
Communication Breakdown, By Led Zeppelin — this song is a little over two minutes. It’s great when you need to fit a quickie sprint at the end of the class.
P.Y.T., By Michael Jackson — pretty much any Michael Jackson will do. He gets you in a such a good mood.
Draw The Line, By Aerosmith — this one doesn’t have a whole lot of vocals, so I like to use for my warm-up when I know I’m going to be doing a LOT of talking.
Emotions, By Mariah Carey — I LOVE this song. Not everyone does, but worth a try in your next spinning class.
Heartbreaker, By Pat Benatar — tempo is fast, and lyrics are addicting.
I Like the Way You Move, By Outkast — I’m not sure if this really counts as a “throwback”, but nothing gets you bobbing to the beat quite like Outkast.
Livin’ La Vida Loca, By Ricky Martin — this is the kind of song that will surprise your participants, but with an open mind it’s super fun to use for spinning.
Lose Yourself, By Eminem — another one of those spinning songs on the border of a “throwback”, but I’ve had participants specifically ask for this song before.
Only Wanna Be With You, By Hootie & The Blowfish — The pace for this is moderate, but it’s a fun song if people know it.
Pour Some Sugar on Me, By Def Leppard — I was obsessed with this song last year, so I know I overplayed it in my spinning classes, but I promise it’s so good!
Push It, By Salt-N-Pepa — if you want a change-up from the classic rock, this is a fun throwback for you.
Survivor, By Destiny’s Child — this is a special one because you can tap into the lyrics for motivation.

I’ve heard other instructors suggest Madonna and Whitney Houston, but I haven’t found the perfect spinning song by either of them to get the group fitness studio rocking. If you have other spinning song suggestions, please send them my way!

For more workout song suggestions, check out the workout routines and playlists page.

Posted on January 11, 2017 January 15, 2017

Resistance Band Back Workouts for Group Fitness Instructors

I am obsessed with using the resistance band for chest, arms, legs and back workouts. Resistance bands are compact enough to fit in a purse or suitcase, so I can easily get a workout anywhere while simultaneously prepping for my next group fitness class. It’s so easy to modify each resistance band exercise, so that participants with a wide variety of fitness levels can all get a good workout using the same piece of equipment. I know I’m gushing, but seriously, resistance bands are AH-MAZ-ING.

Resistance bands will help you target every muscle group, so you can get a full body strength workout when you want it. And, as you know, strength training is mission critical for those looking to lose weight or get healthy. Strength training helps you burn more calories long after your workout is over, and is great for strong bones and a better mood.

Here are four resistance band back workouts that you can incorporate into a full-body or upper body strength plan.

Back Workouts #1: Upright Row

Wrap the resistance band around your feet so that the band comes out on the outer sides of your feet. Then, either grab the handles or “choke up” on the band by grabbing lower to make it harder resistance. From there, pull the bands back towards your sides as you squeeze your shoulder blades together.

Back Workouts #2: Reverse Fly

Either sitting or standing, grab the band in both hands firmly and extend your arms out in front of you, at shoulder height, with elbows slightly bent. Then, bring your hands away from each other again squeezing your shoulder blades together. Feel free to bring your hands all the way back until they’re about an inch in front of your shoulders. You can adjust your grip to increase the resistance of the band. The closer you have your hands together, the harder the exercise will be.

Back Workouts #3: Lat Pull-down

Either sitting or standing, grab the band in one hand, holding it secure so that it doesn’t slip around in your hand. Then, grab the handle using the other hand. You want the band already pretty taunt, so feel free to choke up if the band has too much slack.

From there, with both palms facing the wall in front of you, you’re going to extend the arm holding the band above your head, so that the wrist, elbow and shoulder are all in a straight line, without locking out your arm. The other arm comes over head in the same position, then you bend at the elbow to bring your arm down toward the floor. You should feel the back muscle under the armpit working to bring your arm down by your side. You’ll bring your elbow down below shoulder height, with your wrist staying wide and slightly higher than your elbow.

Back Workouts #4: Bent-over Row

Bring your chest towards the ground until your chest is parallel to the floor, knees slightly bend. Place the resistance band under your feet, then grab either the handles or “choke up” to grab the band itself. Then, pull the band up toward the ceiling and back down, squeezing your shoulder blades together as you do it. If this doesn’t feel challenging, bring your hands closer to the ground and grab the band there. That will increase the resistance and intensity of the exercise.

For more exercise ideas, check out the workout routines and playlists page.

Posted on December 7, 2016 December 4, 2016

A Back and Chest Stability Ball Workout

Have I mentioned I love the stability ball? 🙂 There’s something about that giant bouncy ball that makes me feel like a kid again. Unfortunately for us Group X instructors, there’s a limited supply of stability balls in our studios. But, that doesn’t mean we can’t get creative in order to incorporate it into our class workout.

What I’ve found works well is to ask the Group X class to partner up, and each pair take one stability ball. Then, we’ll do the same workout twice through, and folks can do the exercises once on the stability ball and once on the floor (while their partner uses the ball).

Here’s a back and chest workout you can do on the stability ball.

The incline push-up

First, you’ll lead the class through push-ups. Participants can try to do this one on their knees, but it usually requires you to be on your toes based on the height of the ball. Place your feet squarely on the floor, and then put your hands on the top of the stability ball. I like to slightly angle my hands in order to face my fingers away from each other, because it tends to be easier on my wrist. From there, the class will lower and lift in push-ups.

Reverse Fly

The incline push-up transitions nicely into the reverse fly. Instruct participants to rest their lower abs on the ball, so that their belly button is roughly at the top of the ball and their legs are extended out behind them. Then, grab a dumbbell in each hand. Without moving your back, bring your slightly bent arms out to the side in a “fly” position. The elbows will be bent and maybe an inch or so higher than wrists. Palms are facing down towards the floor.

Push-ups with Legs on Stability Ball

For a more challenging push-up, you can also put your legs on the stability ball. As you move the stability ball closer to your toes, the push-up gets harder. From there, keep your body in a plank position as you lower your chest to the floor.

Alternating Rows

If you opt to do the push-ups with the ball under your calves, it’s easy to transition into alternating rows. Grab the dumbbells and maintain your plank. Then, lift one arm at a time towards your chest. Keep your elbow tight to your body, as you lift your elbow towards the floor. Abs stay tight and hips stay low to the ground.

Chest Press on the Stability Ball

If you’d like a non-push-up option, you can also instruct participants to lay face up on the stability ball, so that their shoulders and head are resting on the ball. You’ll want to be in a plank position from your knees to your head, with your ankles right under your knees. Press your hips toward the ceiling the whole time. Then, press your arms up and down as you continue to press your hips toward the ceiling.

Shoulder Workout with a Stability Ball

The chest press is a nice workout to combine with shoulders. You can go right into a shoulder exercise, keeping your arms straight, and moving at the shoulder joint to lower your hands towards the floor overhead. Make sure your participants are not moving at the elbow joint.

This is a great workout to try with the stability ball. You can provide these as options for participants, or include each exercise throughout the entire class.

For more push-up options without the stability ball, check out the three types of push-ups Part 1 and Part 2.

Posted on November 30, 2016 November 27, 2016

Abdominal Exercises for the Stability Ball (Part II)

Many people come to strength classes expecting to work their core. Traditionally, group fitness classes have ended with roughly 10 minutes of abdominal exercises. If all Group X classes end with ab workouts, it can start to feel repetitive, so it’s important to keep adding new exercises to the mix. On Monday, I shared four core and ab workouts to try with the stability ball. Today, I’m sharing four more challenging options to add a punch of variety to your next Group X class.

Abdominal Exercises #1: Knee Tucks

Ask participants to come into a plank position with their feet and calves on the stability ball. So, hands are on the floor and feet are on the ball. Then, bring your knees into your chest while trying to keep your hips as low and static as possible. Shoot your legs back out into a plank position, and that’s one knee tuck.

If folks don’t want to do this on the stability ball, they can also do slow mountain climbers on the floor.

Abdominal Exercises #2: Upside Down V

This next exercise is super challenging. I have not taught this one in a Group X class yet, but I have done it in another class targeting advanced athletes. Come back to that plank position, with hands on the floor and feet on the ball. Then, participants will lift their hips up in a “pike” position. It will feel like you’re folding yourself up into a taco, with your ankles coming towards your head and hips in the air. Back, arms and legs are all straight. Then, come back into a plank position.

If participants want modifications, they can always stick to the Knee Tucks, or ditch the stability ball and do planks and mountain climbers.

Abdominal Exercises #3: Crunches

This one’s a standard exercise, but adding the stability ball brings its own set of challenges. Have participants sit on the stability ball, then roll out until their lower back and hips are resting on the ball. Knees right over ankles, and hands behind the head.

You’ll crunch towards the ceiling, engaging your core as you try to keep your balance centered on the stability ball.

Abdominal Exercises #4: Twist

After the crunches, you can seamlessly transition to the Twist, but I’ll warn you these are challenging. Participants will lift one leg off the ground, and bring their knee towards their chest while twisting their upper body towards that leg. One note in this exercise is to think about bringing your shoulder to your knee, instead of your elbow, to really get your chest lifted and twisting.

I’ll be honest, these are challenging for me. What you don’t see in the image below is that I had to do a handful of outtakes because I kept rolling off the ball. But, I’ll still teach this exercise in class, because it’s nice to have options that participants can’t fully master immediately, so that they have something to work towards.

The above options will add some fresh variety to the abdominal exercises you already teach in your classes.

For more ideas, check out the workout routines page.

Posted on November 28, 2016 November 27, 2016

Stability Ball Ab Workouts for Group Fitness Classes (Part 1)

Group fitness participants regularly request ab workouts, but it can get boring to do the same crunches and sit-ups each class. One of my favorite ways to add variation is to do ab workouts using equipment that’s normally collecting dust in the corner. We rarely use stability balls, because they take up a lot of room during class and most gyms only offer a limited supply. If you choose to teach ab workouts and you’re using a limited supply of stability balls, you can ask participants to pair up, or incorporate stations.

Here are four stability ball ab workouts and tips on how to cue each one.

Stability Ball Ab Workouts #1: The Rainbow

Ask your group fitness members to lay on their back and place the ball between their calves and ankles. Depending on the size of the individual, the ball may take up more or less space between their legs. And if participants want to modify, they can also put the ball lower between their knees for a shorter “lever”.

Then, participants will keep their legs straight as they lower their feet towards the floor. At the same time, lower your hands towards the floor. After, raise the feet and arms back towards the ceiling, and grab the ball. Then, everyone will do the reverse, holding the ball as it lowers towards the floor and bringing feet towards the ground.

Stability Ball Ab Workouts #2: Sit-ups w/ the Stability Ball

You can easily transition participants from The Rainbow into this next exercise. Ask participants to hold the ball in their hands, lying flat on the ground. Notice that the ball is directly over their shoulders. Then, members will sit straight up, and hold the ball over their shoulders once more. From there, they’ll come back down to the floor.

As participants improve, their goal is to keep their legs on the ground the whole time, arms and backs straight.

Stability Ball Lower Back Workouts #1: Modified Superman

It’s important to keep in mind that we always want to balance our exercises. If we do a lot of abdominal work, we’ll want to turn over and exercise our lower backs, as well. These next two exercises are not “ab workouts”, but they will help balance out our core by strengthening our lower backs.

Have participants lower themselves onto the ball so that their lower tummies and hips are resting on the ball, legs are extended out behind them. If they’d like, they can press their feet against the corner of a wall to help stabilize them. From there, place your hands by your face, with elbows out towards the side walls, and lift your chest and head a few inches higher by squeezing your lower back muscles.

You’ll want to think of your body like a “V” instead of a “U”, so don’t think about curving your lower back and pulling it towards your gluts. Instead, think about raising your head toward the ceiling.

Stability Ball Lower Back Workouts #2: Superman

Once you’ve mastered the Modified Superman, then you can progress to the traditional Superman. It’s the same thing, except this time your arms are extended out in front of you like Superman. Ask participants to straighten their arms as much as they can.

There are so many different ab workouts you can do with a stability ball. Check back in on Wednesday for more ideas.

If you liked this post, you’ll also like the tricep and push-up exercises.

Posted on November 7, 2016 October 30, 2016

“Across the Floor” Exercises for Packed Group X Classes

For the Group X instructor that grew up in dance or gymnastics class, you may be familiar with across the floor. That’s when the entire class lines up on one side of the room and takes turns doing a dance move or activity as they progress towards the other side of the room. Across the floor is great for Group X, as well, since it gives participants more room for their exercises and use their muscles in a slightly different way than they would stationary.

If your class runs on the smaller side, you might be able to cue exercises across the floor with the entire class since there’s room for everyone.

But, I’ve found it difficult to cue exercises across the floor in small studios or larger class sizes. Participants tend to run into each other and they spend a lot more time standing around waiting for others to finish.

Instead of having all participants focused on one move across the floor, I’ve started using a different across the floor technique.

Across the Floor 2.0 — Improved for Large Group X Classes

To improve the across the floor experience in larger classes, divide members into two groups. Either ask the participants to pair up, or draw an imaginary line in the middle of the room and assign a Group A and Group B.

From there, ask the first group to start an across the floor routine, such as lunges across the floor with a shoulder press with each lunge. I like to mix it up and cue a different exercise each time they go across the floor.

Then, you’ll lead the second group in a different exercise against the wall.

One option is the wall sit.

Ask that second group to find a spot on the wall, and lower their upper body down so that their hips and knees are both in 90 degree angles. Really encourage participants to get their hips low, since many will start to creep up.

The other option is a plank against the wall.

The second group can all push their toes against the wall and then scoot their arms out until they’re in a full plank.

Then, you are able to lead both groups at the same time. You can cue the first group to hold one lunge in an isometric hold at the bottom, then switch. Or, you can switch back to the second group and instruct them to do slow mountain climbers in their plank.

Once the first group goes across the floor (there and back), and arrives back at their starting point, the two groups switch. Group A will then do the plank or wall sit and Group B will do across the floor.

Once participants have done this one or two times, they’ll be more familiar and will be able to quickly get into position to do across the floor. Some classes love to have a different experience each class, and will embrace the across the floor exercises. You may find your class just doesn’t like to move from their stationary position in the middle of the floor, and that’s okay, too. Every class is different.

For more tips, check out the group exercise ideas page.

P.S. don’t mind my phone in the photos above! I believe Group X classes should always be a phone-free zone. 🙂

Posted on October 31, 2016 October 20, 2023

A New Twist on Themed Halloween Workout Songs

Group X instructors love Halloween — it’s one of the most common themed classes all year. But, let’s be honest, if I have to hear Monster Mash one more time, I’m going to rip my ears off. Most of the traditional Halloween workout songs are cheesy and overplayed. So, it’s up to us instructors to add a twist to the traditional Halloween playlist, so participants (and instructors alike!) aren’t moaning and groaning like goblins.

Here are a few ideas to mix up your Halloween workout playlist.

Halloween Workout Songs Playlist #1: I Want Candy

As a kid, the best part about Halloween was all the candy. Lucky for us, there are so many good songs out there about that sugary or chocolatey goodness. Let your participants know that your Halloween playlist is going to be sweet this year, and then let your workout songs do the talking.

Here are a few ideas:

I Want Candy, by Bow Wow Wow
Sugar, by Maroon 5
In My Pocket, by Mandy Moore
Pour Some Sugar on Me, by Def Leppard
Birthday Cake, by Rihanna
Sweet Caroline, by Neil Diamond

Halloween Workout Songs Playlist #2: Cool Costumes

As an adult, Halloween is all about the costumes. Feel free to broaden the playlist a bit to encompass anything related to dressing up.