Workouts Archives | GroupXFitnessTips.com

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 June 27, 2016 June 26, 2016

3 Types of Push-ups for Group Fitness Classes (Part II)

In my last post, I explained why group fitness instructors need to start championing push-ups in their classes. Push-ups are functional, easy to do at home and one of the best ways to work the chest. Participants are finally starting to acknowledge push-ups as a good workout and with a little encouragement, we can convince the entire class to embrace the push-up.

My previous post explained the first three progressions of push-ups for anyone just starting out or that has a physical limitation at the moment. Now, let’s take a look at the next set of push-up variations for those wanting more challenging options.

Knee push-ups (Version 2)

Once your Group X class has mastered the first version of knee push-ups, then they can move on to the second version. The only change is to move their hands farther away from their knees, and transition so that their weight is right above their knees. Their body should be in a straight line from the knees to the shoulders as participants lower their body to the floor by bending at the elbow.

Tricep push-ups

For tricep push-ups, participants will place their hands right under their shoulders and come up onto their toes in a plank position — body in a straight line from ankle to shoulders. Have participants lower their body to the floor by bending their elbows and extend to push back up.

Make sure folks go all the way to the floor. I like to call this, “chest to deck”. I always encourage members to try at least one push-up on their toes before going to their knees. They can always switch in the middle of a set, and even just one on the toes will help challenge them. So, even if they can’t finish the set on their toes, it’s great to have participants envisioning these push-ups as their ultimate goal, rather than settle in knee push-ups for eternity.

Also, to help alleviate some minor discomfort in the wrists, I encourage members to push all of their fingertips into the floor and picture themselves distributing the weight evenly between fingers.

Push-ups with feet on the step

Once folks have mastered the tricep push-up, then the fun begins as we get to start playing with other push-up variations. In my last post, we talked about using a step to help members progress towards doing this exercise on the floor. Once they want to move beyond the standard floor push-up, they can use the step to lift their lower half, putting more weight into their push-up.

With these six push-up options, Group X instructors should be well-armed to teach this exercise to participants with a wide range of fitness levels. If you’re excited about push-ups, I have complete confidence you can get your class excited about them, too.

For more posts like these, check out the workout routines and playlists page.

Also, you might like the tricep exercises post.

Posted on June 20, 2016 June 19, 2016

3 Reasons to Work Out, As Told By Pug Puppies

There are a million different reasons people work out. Many people, myself included, exercise in order to achieve a desired appearance, in addition to a host of other objectives. However, working out just to look a certain way can cause us to have a toxic relationship with exercise and our bodies. So, when I’m teaching Group X classes, I prefer to focus on other motivations that don’t rely on appearance. By tapping into other reasons we work out, fitness instructors can help to provide a positive experience that keeps members coming back.

Here are a few other reasons that people exercise, as told by pug puppies — because puppies make everything better, of course. And, what you might not know about me (yet :)) is that I come from a family of pug lovers. A few years ago, my mom decided to breed her pug Zoey, who gave birth to seven adorable, spirited puppies she eventually sold. Before that, we were able to take a bunch of pictures of the pups, and I’m including some here.

I work out to make friends.

Many people will come to Group X classes for the community. Working out in a group encourages folks to work harder and holds them accountable for their workout. It’s also a great way to meet like-minded people in your area that are also interested in a healthy lifestyle.

I work out to prevent injury.

This may sound counterintuitive, since over-exercising, improper form or unfortunate mistakes can lead to getting hurt, but exercising can also help prevent injury. By increasing flexibility and strength, members can navigate the daily tasks of life, like gardening and carrying groceries, with ease. For example, a better understanding of squats will help people pick up large, heavy items using their legs instead of putting their back at risk.

I work out to sleep well.

Getting a good night’s sleep after a tough workout is one of my favorite things about exercise. I sleep noticeably better after a spin class that kicks my butt.

Stress and the glow from our devices are supposed to inhibit our ability to get a good night sleep. But, a good workout can knock you right out when it’s time for bed.

These are just three of the many reasons we work out that you can use to motivate your Group X class when the time is right. For more ways to pump up your class, check out the fitness motivation and cueing page.

Posted on May 11, 2016 May 1, 2016

3 Simple Tricep Workouts for Group X Classes (Part I)

If you’ve ever been to The Cheesecake Factory, you know that people go there for the options (and the bread basket, of course). Why else would you go to a restaurant that has as many pages as a high school textbook? Having a wide selection to choose from is nice, because you know that everyone will be able to find something they like. The same rings true in group fitness (Group X). People appreciate having options and a base line understanding of how to modify or alter exercises, such as tricep workouts.

As group exercise instructors, it’s important to know a few different ways to work the same muscle, plus how to modify that exercise based on needs. That way, you can provide participants with options so they can make their own decisions when they have restrictions to keep in mind.

Triceps are a great example of an exercise that can be done many different ways, depending on preferences. Some folks may have limited range of motion and feel uncomfortable bending at the elbow with their arm overhead. Others may not want to lay on their backs or don’t have the strength to do dips yet.

Here are three different tricep workouts. And, this isn’t an exhaustive list — there are plenty more tricep exercises out there to try, as well.

Skull Crushers

Lie flat on your back and extend your arms right over your shoulders with a dumbbell in each hand. Bend at the elbow, bringing your hands towards your face. Your shoulder joint stays in the same spot the whole time.

Want to modify? You can lift one weight instead of two, holding one side of the dumbbell in each hand. You can also use a bar instead of dumbbells. To up the challenge, bring your legs into a table top position, with your knees right over your hips and legs in a 90 degree angle.

Close Grip Press

Lie flat on your back and extend your arms right over your shoulders with a dumbbell in each hand. Lower your arms towards the floor, bringing the weights right over our belly button and making an L-shape with your arms. Keep your elbows tight to your body.

Want to modify? You can use lighter weights, hold one weight instead of two and use a bar instead of dumbbells. Also, you can incorporate lower abs by positioning your straight legs right over your hips, then keeping your legs straight and lowering your ankles towards the floor.

Tricep Dips

Place your hands and feet on the floor, with your chest and hips towards the ceiling, like a crab position. With your hips up slightly, bend at the elbow to lower your body towards the floor. As you bend, elbows go straight back toward the wall behind you.

Pro tip: I’ll often see participants moving at the hip and shoulder joint to move their body lower. Instead, tell them to keep everything still except the elbow — that’s the only thing that should be bending.

Want to modify? You can place your hands on risers or a steps to decrease the load. You can also place your feet on risers or a step to increase the difficulty. Also, you can straighten one leg and switch halfway.

Check back next week for Part II of the series that will share three more tricep workouts to try.

And if you’d like more workout ideas, check out the workout routines and playlists page.

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