Ten Take Homes. by Gay Elliott
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- Edwin Scott
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1 Ten Take Homes by Gay Elliott
2 Hudson, Qc, Canada Population base of 5000 people 45 minutes outside of Montreal on the banks of the Ottawa river 1.5 hrs drive from Ottawa
3 Over 200 clients in a group exercise program Began 25 years ago 3 classes/5 days per week, 7:00, 8:00 & 9:30 Strength & Cardio based classes Age group: 40 yrs-98 yrs. Aristo-Fit
4 Basic objectives of Aristo-Fit Have fun in a safe environment Offer a varied program Keep clients living independently for as long as possible Provide fun ctional fitness to enable clients to maintain their activities of daily living To educate clients about healthy living.
5 Have Fun and variety The biggest enemy of a group fitness program is boredom. George King- Seen below
6 Provide fun ctional fitness Mo Tues Wed Thur fri 7:00* s c s c s 8:00 c s c s c 9:30* c s c s c * 45 minute class Additionally: Saturday class S=Strength based C=Cardio based Extra s: Walking and cycling in Spring, Summer and Fall Ski trip to Europe each winter; Hiking trip to Europe each fall
7 Facility Large Church Hall
8 Facility and Equipment(con t) Access to Kitchen and smaller hall Steps Stability balls Free weights Tubing Medicine balls Fit discs Body bars. Mats. gliders Average size class: participants Most registered for 4 times per week About 25% male
9 What is the formula that I use?
10 Cardio formula Type of Cardio Music beats per minute Time High/low bpm 30 min-55 min Walking bpm Same Step bpm Same Medicine ball madness bpm Same Circuit Same Intervals 30 sec-1.30 sec Variations on the formula Walking in combination with step High/low in combination with anything in yellow Split cardio Cardio at end of class
11 Strength training Regular weights- 3 sets of each exercise Hvy wts. 1 set to failure Tubing. Alone/combo s Gliders. In groups/circuits Body bar. Stable/unstable Medicine balls
12 Theme Classes Jack O lunges.drums Alive Valentine s day. Maori Dance Leap year day Golf fit
13 July 2011 Monday Tuesday Wed Thursday Friday Saturda y 4 All step 5 Gliders&Body bar 6 Walk w wts, 90 sec strenth int 7 PostActiv ation Potent 8 Dbl step 9 Step and bosu 11 circuit Circus 12 H.I.s.T 13 Xxx 14 xxx 15 Gait training 16 Outside walk s cardio 19 b.bar 20 2 step 21 Ab circuit 22 Alt step w lt wts/cardio 23 xxx 25 Alt lt wts with cardio 26 3 sets reg wts 2 sets Hvy wts 1 set 27 Med ball and hoop 28 Tubing for 2 29 Low step fast pace 30 xxx
14 Music We separate our music CD s into: Aerobic ( bpm) Mid tempo ( bpm) Step ( ) Intervals Relaxation/stretch/entry music/cool down
15 Sources Magazines,journals Seasons,holidays Conferances Sleepless nights
16 Your 10 + take homes
17 Medicine ball madness
18 Tubing for two
19 Walking and step combo Variations Intervals Alternating strength/cardio
20 Walking and Step combo Theme class
21 Theme Class (con t)
22 Variations on a Step Class Step with speed intervals Step with height intervals Cardio with step intervals Step and body bar or with intervals Step with light weights Step with strength intervals Low, faster temp step Alt. Step and cardio or walking Sport step Step with glider intervals 3,2,1 cycle CD s, (combinations) Step class with partners 2 step Step combo s Incline Step Step and ball
23 High/Low cardio with high step intervals and strength Warm up 3 minutes 1 minute 1 minute High/low Cardio High step/basic Lunges r foot on step High step/basic Lunges l foot on step Repeaters l Triceps with sit Repeaters r Stand up/sit down March r lead Plank on hands March l lead Squats Straddle fast Wide Squats Lunges side to side Curl ups Cool down Not necessary to follow beat on intervals Option of not using step during intervals
24 Strength training alternating with cardio
25 Gait training With intervals and core work
26 Gliders/body bars
27 Upper body alternating with lower body strength workout Lesson plan # 1 3 sets of each exercise/alternating between upper and lower body Squats with victories Lunges with row backs(r) Lunges with row backs(l) Wide squats with upright rows Dead lifts with laterals On mat : Triceps with bridges Lesson plan # 2 Lighter weights 2.5 minutes Hvy wts for 30 seconds Litghter wts- 2.5 minutes Squats Victories Lunges (r) Lunges (l) Row back (l) Row back (r) Wide squats Upright rows Dead lifts Triceps Bridges Hvy wts. 30 sec Hold squat Hvy weight Hold lunge Hold lunge Hvy weight Hvy weight Hold wide squat Hvy weight 1 leg dead lifts Hvy weights 1 leg bridges
28 Thank You G O O D B Y
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by Dan Long and Beyond Kill Mode Training Co., Inc. / All Rights Reserved.
by Dan Long 1 Legalities Thank you for taking the time to note these important points prior to diving into the program. Copyright Notice No part of this report may be reproduced or transmitted in any form