VIRTUAL LAYOUT GUIDE

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Eugene Robinson
5 years ago
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1 HIGH INTENSITY VIRTUAL LAYOUT GUIDE

2 FACILITY LAYOUT The key to a good layout is flexibility - Start your layout with the more permanent pieces. In a medium space (under 400 square feet), place the bolt down products like BoxMaster or Half Rack against walls to leave the center of the room open. Products like AirFit, AirFit UB, and HIITMills offer a high level of flexibility because they are easily portable. A trainer can reconfigure them from one workout to the next if needed. Treat plug-in products like a bolt down strength product. Pick a spot that will be out of the way to drop your plug. In larger spaces, you may want to set up a row of racks or other permanently placed equipment as a sort of room divider that would support running one big class or a couple smaller classes in parallel. Make sure you leave enough dead space - The HIITMill and HIITMill X offer a great solution in place of pushing a sled across a room. You don t need 30 yards and turf, but you will want space for bodyweight exercise like push-ups, sit-ups, and squats. You ll also want enough space for ladder drills, rolling ropes, line drills, or other plyometric exercises. Also, make sure there is adequate space to use the equipment. BoxMaster requires a 6 x 7 foot footprint to allow the user to move around and properly use the product. FACILITY LAYOUT Make sure you re clear on the goals of your program - Do you want strength included? We highly recommend including strength training with StairMaster HIIT but some facilities may already have their strength zone featured in a different designated area. Others may be looking for BoxMaster programming with some supplemental twists. What machines will you feature to make your program exciting and unique? EXAMPLE LAYOUT 1: 24 x 24 feet (7.3 x 7.3 meters) (4) BoxMaster (4) AirFit 1

3 EXAMPLE LAYOUT 2: 30 x 30 feet (9.1 x 9.1 meters) (4) BoxMaster (4) AirFit (4) HIITMill X FACILITY LAYOUT EXAMPLE LAYOUT 3: 30 x 48 feet (9.1 x 14.6 meters) (4) BoxMaster (2) AirFit, (2) AirFit UB (4) HIITMill X (4) Half Racks 2

4 EXAMPLE LAYOUT 4: 48 x 48 feet (14.6 x 14.6 meters) (8) BoxMaster (8) AirFit, (2) AirFit UB (4) HIITMill X (2) HIITMill (5) Half Racks with bridges - 5 rack stations & 9 pull-up stations FACILITY LAYOUT 3

5 SAMPLE PROGRAMMING Room Size > 48 x 48 feet (14.6 x 14.6 meters) Workout # 1 16 Class Size Warm - Up Workout BoxMaster instruction 20 min EMOM: Teams of 2, alternate start M1 BoxMaster M2 AirFit Active Recovery Equipment Needed 8 BoxMaster 8 AirFit SAMPLE PROGRAMMING Rounds: 5 pull-ups 10 push-ups 15 squats Split the team in half - one group start with A, one with B and then switch A. Teams of two, for Time: 50 cals AirFit 50 walking lunges 5 HIITMill X farmers carry B. 15 minute BoxMaster 8 AirFit 8 HIITMill X 8 BoxMaster minutes 15 burpees 15 pull-ups 15 squats 15 cartwheels Split the team in half - one group start with A, one with B and then switch A. 5x5 back squat work with a partner B. 3 rounds for max burpees Partner 1: runs two minutes on the HIITMill or HIITMill X Partner 2: burpees 5 Squat Racks 5 HIITMill or HIITMill X 4 20 Split the team in half - one group start with A, one with B and then switch A. 5x5 back squat work with a partner B. 3 rounds for max burpees Partner 1: runs two minutes on the HIITMill or HIITMill X Partner 2: burpees 2 AirFit UBE 2 HIITMill 2 HIITMill X 5 15 alternate jumping rope, BoxMaster, rest Teams of 3 for time: 150 calories for time on AirFit 5 BoxMaster 5 AirFit 6 20 Run or AirFit Active strengthing exercise Split team in 2 A. Partner bench press 5 x 5 B. Partner BoxMaster with active recovery in AirFit 5 Racks & benches 5 BoxMaster 5 AirFit 4

following: BoxMaster AirFit 25 cals HIITMill Active Recovery Rotate when 25 cals reached on AirFit Score = Total calories Every minutes on the minute for 21 minutes: Minute 1: BoxMaster Minute 2:

6 SAMPLE PROGRAMMING Room Size > 30 x 30 feet (9.1 x 9.1 meters) Workout # Class Size Warm - Up Workout minutes BoxMaster instruction minutes BoxMaster instruction minute as many rounds as possible Teams of 3 complete the following: BoxMaster AirFit 25 cals HIITMill Active Recovery Rotate when 25 cals reached on AirFit Score = Total calories Every minutes on the minute for 21 minutes: Minute 1: BoxMaster Minute 2: HIITMill X Farmers Carry Minute 3: Plank Hold Alternate start positions Split the team in half, rotate when work complete at each station Teams complete the following for time: BoxMaster 1 BoxMaster 2 BoxMaster 3 BoxMaster 4 25 kettlebell swing AirFit 25 cals HIITMill X farmer carry 25 push-ups 25 air squats HIITMill backwards walk With a partner, for time: 100 burpees 100 cals on AirFit Partners can alternate whenever they like Equipment Needed 4 AirFit 4 HIITMill X 3 HIITMill X 3 BoxMaster 1 AirFit 2 HIITMill X 1 kettlebell 4 AirFit SAMPLE PROGRAMMING 5 12 turkish get-up skill Teams of 3, 10 rounds 30 second HIITMill X sled push 60 seconds rest 4 HIITMill X 12 kettlebells 6 8 kettlebell snatch skill Split team in 2, alternate start A. 10 minute BoxMaster routine B. 50 kettlebell snatches for time 8 kettlebells 5

7 SAMPLE PROGRAMMING Room Size = Workout # Class Size Warm - Up Workout Equipment Needed SAMPLE PROGRAMMING 6

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.

Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,