NEWBODY REVIVAL By Effe Diamond

1 NEWBODY REVIVAL By Effe Diamond Newbody classes were big in the late 90 s when freestyle aerobics was at its peak. They were extremely popular as they targeted a wider group fitness audience. I currently teach one a week at my club and have been doing so for the last 8 years. The class is still very popular and well attended, with a great mix of different age groups and ability levels. This class is terrific for the first time group fitness participant as it is low impact, easy to follow, with excellent overall cross training benefits. The class is an equipment based class that combines a strong cardio component with muscle. Designed for all levels, and performed to great music, Newbody classes if planned and delivered well, are guaranteed to be a success

This workshop will demonstrate the various activities that can be planned into a class framework for Newbody. We ll start with a basic warm up, then 3 blocks of low impact choreography with hand weights, followed by demonstrations of organised action variables, all of which can be successfully implemented into a Newbody class. BASIC CLASS PLAN 55minutes NEW BODY Warm up block Part 1 - BLOCK A - V combo LOW IMPACT WITH WEIGHTS SEGMENT DURATION CHOREOGRAPHY CTS LEAD LEG ARMLINES BPMS WORKOUT GOAL 8 mins Set up and add together: 4 steps across x 1 + 4 curls + 4 grapevines + marches fwd/bwd L over 4 curls, square travel over 4 x grapevines, travel over marches 15 mins Set up and add together: 4 steps across x 2 + 8 marches fwd/bwd + 4 ez walks + 3 x double curls r + step touch (LLC ) Rhythm squats over double curl, and travel 4 steps and marches to corners of the room, 32cts R leg leads into the left R leg leads into the left *Low row over 2step grapevine combo, X arms over curls, * deltoid raise over square, * shoulder press over marches *Tricep extension with 4 steps *Fast bicep curl with marches *Slow bicep curl with ez works *Hands on thighs with rhythm squats *Low row over step touches 140 bpms 132 to 134 bpms Warm up, increase heart rate, both static and dynamic stretches to prep the joints muscles for the work ahead Biceps and tricpeps BLOCK B Grapevine leg Combo Turn ez walks to front, Set up and add together: Grapevine + 6 side tap repeater + 4 slow tap repeater + 8 slow knee repeater behind (lean forward for major glute activation (LLC) ) combo travels laterally, facing front 3 vine L shape + 2 step touches x 2 ( R & L) travels in a U shape Teaching strategies pyramid methods, add on and layering,,holding patterns 32cts R leads into the left *Low row on the grapevine *Low row on the tap repeater then *Slow running man arms on slow tap repeater and slow knee repeater *quick deltoid raises followed by slow ones with the step touches Glutes and legs BLOCK C Zigzag Combo Part 2 *Low Impact chory option *Organised action option as per explained on page 3 & 4 15 minutes Set up and add together: 8 grapevines + 4 x 2 knee or curl repeater + 8 knee repeater Zigzag travel over grapevines, forward travel over 4 x 2 knee repeater + 8 knee repeater Repeat above choreography with no hand weights. This is time efficient, allowing for a smooth transition from part one. Part 3 Muscle 10 minutes Abs (globals, obliques, lower body and core strength work) *AB COMBO Plate option, crunches, crunches with leg extensions, oblique crunches, side planks, hovers The muscle segment can also include leg and glute, back and chest, bicep and tricep sequences. Cool down * for fun, you may want to include a specially flavoured or stylised cool down 7 minutes Stretch sequence hamstring, glutes, back, chest, anterior/posterior deltoids, triceps, biceps, quads, calves, hip flexors, itb s R leads into the left leg *Slow back row on the1st 4 grapevines, then bear hug arms on last 4 grapevines. *Low row on repeaters to front *You can choose different arm lines here if you wish to add some variety. *Deltoid raise with leg combo *Back rows 148bpm 148bpms but mc at half range or 135bpm Back and chest Cardio Muscle Stretch

ORGANISED ACTION IDEAS THAT WORK WELL FOR NEWBODY CLASSES: Organised action is a great way of implementing some fun and variety into your Newbody classes. Grouping your audience allows for social interaction, variety and interest, and helps you as an instructor to gain value and mileage from base movements. The great thing about organised action is that it takes the instructor away from the front and places him/her at the centre of the class activity, allowing greater social interaction and socialisation within the class. Participants really get enjoyment and satisfaction out of this phase of a class. Planning Considerations: 1. Room size and shape 2. Structural obstacles in the room such as pillars and/or equipment 3. Use of mic and location of sound system 4. Number of people attending 5. Ability level 6. Aims of the workout 7. Careful movement pattern selection ensuring suitability to the ability levels of participants Perimeter Group Work Using the corners or walls as landmarks, set up 4 groups with each group having a different move/activity. Before changing group activities, each group must look at the group on the left, ensuring that they are aware of the next move to be performed. This will be their next move as they prepare to travel to the next station. On the command of change, each group will move to the left and change. To add variety, in between each station changeover, you can instruct the group to perform a power walk lap and/ or a set activity towards the centre of the room (as per demonstrated). E.g. visual of organised action plan as per master class: GROUP 2 GROUP 3 Moving activity before power walk lap: *4 step touches + 4 skater curls fwd/bwd+ *8 squat taps to side with side arm push and double centre arm push Squats Dead rows * 8 squats on the spot, arms centre Power walk direction 1 lap before each station changeover Alternate lunges Push Ups GROUP 1 PODIUM GROUP 4 3

Lines Line Circuits are also successful in a Newbody class. Depending on the size of the room and how many people are in the class will determine how many lines you organise i.e. for around 40 people you will need 6 lines of about 6-7. You can plan for either muscle activities that are performed on the spot and/or moving sequences between power walk phases. Ensure that you pre-cue the direction of the power walk phases for each line (lap one power walk begins by turning right, then lap 2, to the left) Activities: *Back & chest, leg & glute sequences (demonstrated), bicep &tricep, muscle options *Power walk in between muscle phases line 1 line 2 line 3 line 4 line 5 line 6 Power walk direction PODIUM Things to think about when planning a class: When you plan your classes and the activities accordingly, be mindful that you provide as much variety and balance as possible. For example, if you choose choreography in your low impact with hand weights segment that engages and focuses on leg work i.e. lots of lunges and squat variables, then be mindful not to include these exercises in your organised action, or muscle segment. This will ensure that there is not too much overload in the muscles and a variety of muscle groups have been used. You need to make sure when you are planning your workout sequences that you include opposing muscle groups, anterior and posterior groups i.e. biceps curls with tricep extensions, chest with back. 4

Class Benefits: *strength *cardiovascular fitness *muscular *simple and easy to follow *fun and enjoyable *suitable for any fitness level Class Plan Ideas for a One hour timeslot: Weights to be used max 1.25kg plates/hand held weights. Option for none if need be. Class plan phase duration - Warm up generally 8 to 10 minutes, part 1= 15 to 20, part 2= 15 to 20, part 3= 10 to 15, cool down 5 minutes 1. Wup low impact with weights, low impact, static muscular, cool down 2. Wup low impact, low impact with weights, static muscular, stretch 3. Wup low impact with weights organised action/corners, low impact, muscular, stretch, 4. Wup low impact with weights, low impact organised action/lines, muscular, and stretch Music speeds per segment: Low impact with weights 132 to 134bpms Low impact no weights 142 to 148bpms Muscular 125 to 135bpms Notes: Thank you so much for choosing to do my session today. If you would like to contact me please do so at effediamond@ozemail.com.au