My Favorite Exercise: The Pull-up

Team - Pull-ups are always challenging and I use them in most of my upper body workouts. To perform this exercise, you will grab a sturdy bar and pull yourself to the top so you can see over the bar.  They're challenging because you're using your bodyweight to perform each repetition.

A pull-up is an exercise that engages a lot of the muscles in your back and shoulders.  It mainly targets the latissimus dorsi.  Surrounding muscles also engaged include the brachialis, brachioradialis, deltoids, rhomboids, trapezius, pectoralis minor and major.

The pull-up is a very versatile exercise.  You have several options available: close-grip, wide-grip, and/or underhand-grip. If those options are too difficult, you can also use a resistance band or TRX to mimic the same movements.

The versatility makes this exercise a complete success.  No matter your age, height, weight, or fitness level, you will be able to perform a pull-up. 

Here's how I use the pull-up: Superset them with Pushups

• 10 Pull-ups followed by 10 pushups, immediately to
• 9 pull-ups followed by 9 pushups, then 
• 8 pull-ups and 8 pushups...continure this patter to 1 repetition each

Please note, this exercise can be challenging, so remember to breathe throughout the entire set.

Can you do pull-ups? Or do you use the bands? Comment and share it!

"I am scared to go to the gym!"

Team - you might say this line each and every day. "I am scared to go to the gym alone." Do not be scared of your local gym.  I'm here to tell you, you can do it! Here are 5 pointers to make your gym experience worth ever penny.

1. Don't get ripped off! Gym prices can be negotiated. Ask around to see what everyone else pays for a gym membership.  Here in Cincinnati, the local gyms start out at $79+ a month, but the average person pays around $20/month.

2. Take a look around. The first thing I do when I join a gym is find a treadmill where I can see the entire gym.  Locate the machines, free weights, extra cardio equipment, bathrooms, group fitness room, Spinning room, and free space for ab work.  Familiarizing yourself with your gym will make you feel more comfortable.

3. What are other people doing? You might also say "those machines look so complicated." If they look complicated and you're insecure about trying them, watch someone else and it will make sense.  They're all very user friendly.

4. Don't worry about the big guys! They will not think you're overweight or out of shape. They will pick up all of the heavy weights, continue their workout, concentrate on form in the mirror, and probably won't break focus.

5. Check out the group fitness schedule.  Most gyms offer free group fitness classes with a club membership.  Nothing gets better than group fitness classes! You show up to your gym, sign up for the class, and you won't have to think for an hour. The instructor will do all of the thinking for ya! And you will also get some new ideas for outside of the group fitness classroom.

5a. Jonathon's Fitness: If you still don't feel comfortable with the gym, subscribe to Jonathon's Fitness YouTube Channel so you'll get all of the best 10 minute workouts.  Or check out the Workout Section for all of your 10 Minute FREE workout videos!

Tomorrow is hump day! Make it a good one!

5 minute Brazilian Butt Workout

Team - Kickboxing was great tonight! How was your day? Hopefully you had great weather and had a chance to exercise outside. Exercising outside is very exhilarating!

Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.

Try this at home! It's a 5 minute Brazilian Butt workout:

Cardio Kickboxing Drills

Team - Don't let this post discourage you, you can do these same drills at home. You've probably seen a cardio kickboxing class and stopped in to join them, but if you haven't a cardio kickboxing class consists of many different things: jabs, cross, hook, uppercuts, front/back/side/roundhouse kicks and more. Cardio kickboxing is often a series of choreographed combinations, much like a dance routine, that sky rocket the heart rate and get your entire body moving.  I've even been in some classes where they'll use a punching bag to really help you release those frustrations.

Squat Kick Drill:
1.  Squat down - all the weight is in your heels just like you're sitting back into a chair
2.  Immediately stand up and bring the one knee up and extend the leg out in front and push through the heel of your foot.
3.  Sit back down into your squat
4.  Stand up and bring the opposite knee up and extend the leg out in front and push through the heel of your foot.


Continue this drill for 2 minutes

Lunge Kick Drill:
1.  Start in a Lunge - left leg back - front knee over the ankle

2.  Lunge by dropping the left knee down

3.  Bring the left knee up and extend the leg out in front and push through the heel of your foot for a front kick.

4.  Lunge the same knee, left leg, back down into your squat and repeat the kick

Do the left side for 1 minute and switch

Cardio Kick Punching Series:

15 seconds - Fast Jabs forward to each corner of the room keeping your waist to your ankles stabilized 

15 seconds - Jumping Jacks

15 seconds - Fast Hooks keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

15 seconds - Fast Uppercuts keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

Repeat 2x for a total of 3 minutes

Putting all of this together you'll have a 6-7 minute routine for your home or class.

And if you missed it, your last Weekend Workout was Cardio Kickboxing.  Check it out:

The sun is fading fast and so am I - enjoy the last few warm days in your city and leave me a comment. I would love to hear from you

Push up Bootcamp Drill

Team - Happy Tuesday!  It definitely feels like a push up kind of day.  I tried this bootcamp push up drill last week in my class and they not only loved it, but they liked the challenge as well.  You can use this drill at home or in a group class. It's simple and only takes 10 minutes to complete.  Here's what you'll need:

30 Second Push up Challenge

Who: A competition against yourself (30 seconds of Push ups followed by 20 seconds of rest)
What: You will write down the number of push ups performed on your 20 second break and your topwatch should not stop.
Where: Here is the Push up Drill Template if you do not want to recreate it
Why: Stay within 3 push ups from Set 1 to Set 10 for a great workout.  (i.e. Set 1 I performed 28 push ups. Set 10 I should work hard to perform between 25-31 push ups)
How: Hands directly below shoulders (modified: hips tucked and knees on the ground)
I cut individual strips for everyone in my boot camp class last week.  Do the same or just track your progress.  Below is the format each patron received when they walked in my class:

As mentioned above, just click here to find my Push up Drill Template if you want to use mine.

Now tell me, how'd you do?

How To Teach a Group Fitness Class - Counting Music

Team - I love teaching group classes and I love explaining how I teach a class!  To build off of "How to teach a group fitness, part 1," here is "How to teach a Group Fitness, part 2."

Today's post will focus on the music instructor's use in class, the upbeat, downbeat and the 32 count phrase.  There are several ways to count the beat and/or the 32 count in group fitness music.  Find out what method works for you and stick to it!  All in all, the combination has to total 32 counts.  Whether it's 4's, 8's, 2's or 16's; the total has to be 32 counts.

Here are a few tips, tricks and a video example of instructing a group fitness class:

1. Find Your Music:  Prepare! Some mixes make it hard to hear the beat and phrase. If this is the case, avoid this music for your class.  Find a CD that you like and stick with it for 2-4 weeks.  Once you feel comfortable with this music, add another CD to the mix.

2. Count on the Upbeat:  There is an upbeat and a downbeat.  We instruct on the upbeat.  The downbeat is off beat. The downbeat will feel very unnatural as if you're swimming against the current.  Some patrons will naturally understand the beat and some will not know a beat if it hit them in the face.  That is why we're, instructors, there to lead the class.

3.  The 32 Count: Musical phrasing consists of a 32 count.  Phrasing is made up of a group of 8 counts.  Four 8 counts make up a 32 count phrase.  This is why it is very natural for me to count 1, 2, 3, 4, 5, 6, 7, 8.  Four sets give me a 32 count combination.  My video below details my method.

Listen to my method of finding the upbeat and a 32 count phrase. 

Now grab your music and try it at home.  Let me know if you have any questions.

Jump Rope Workout - Weekend Workout

Team - We all have one, so let's finally use it! I'm talking about that dusty Jump Rope you have in the garage or closet.

This Weekend Workout features intervals for the first 5 minutes and then you'll pick up that Jump Rope and bring up the heart rate.

Jump Rope Workout:

Squats
Jump Rope (right to left)
Lunges
Jump Rope (front and back)
Butt Kicks

With Jump Rope: (5 messups = 5 pushups)


Jump Rope (right to left)
Jump Rope (front and back)

Group Instructors: For other Cardio classes, feel free to take these moves and make them into a 32 count combos.  To make it easier for counting purposes, pulse the lunges down for 3 (counts 1-6) and stand up on 4 (counts 7-8). For boot camp class ideas, approach it similar to the video, use a stopwatch and add more exercises into the mix.  Try making the class run while using the jump rope.  It's a blast!

At Home Use: I challenge you to continue the Jump Rope Workout for an additional 5 minutes and remember, 5 mess ups = 5 pushups.

Group Fitness Class Etiquette

Team - Here are your dos and don'ts for your first group fitness class.  I have been teaching fitness classes for over 7 years and believe me when I say, "I've seen it all!"  I've seen the smiles, the frowns and the talkative participants.

Being courteous and respectful to the instructor and other participants help you achieve the best possible experience in your group fitness class.

A picture of our group fitness staff at Eastern Kentucky University

What should you do?

Do - come prepared for class.  This means bringing a water bottle (if you don't want to leave class during your water break) and wear the appropriate attire.  Athletic shoes, top and shorts need to be appropriate for all fitness classes.

Do - be on time, which means be early!  If your class starts at 6:00 pm, please plan on arriving to the gym by 5:40 pm.  This gives you enough time to check in, put your stuff away and set up for class.  Setting up for class is crucial!  Setting up may involve adjusting the height of your bike, grabbing a bench and risers for a step class or asking other specific questions.

Do - talk to your instructor.  We're normal people, we promise! Say "hi" and let us know if you have any injuries we should consider.  Make sure the class format is right for you and your body.  If you've had a double knee replacement and you have strained your lower back, Spinning is probably not the right class for you.  Please do not get discouraged, most gyms will have another class on the schedule for you.

Do - be attentive in class.  The instructor will give you multiple modifications for each exercise.  For example, if you miss the modifications for a Plank, you could strain your back.  Don't talk, just listen and enjoy the class.

Do - give the instructor feedback.  As mentioned earlier, we're humans and we make mistakes too.  Let us know that the class was fun, but you would've liked have seen more kicks in kickboxing. We love feedback!

Do - the warmup.  Warming up prior to class is the most important part to a class.  Gradually warming up our muscles with dynamic exercises will help you not reduce the risk of injury.

What should you not do?

Don't - be late to class.  Everyone else made it on time, please try to do the same.  Be especially early for Mind and Body classes.  Silence is golden in a Yoga class.

Don't - just stop cause it's too hard. Modifications are given to you throughout class.  If class gets too hard, think about gradually bringing your HR back down by marching in place.  If you just stop, you might drop!

Don't - use a cell phone in class. Also, if you hear your ringer, politely step over and turn it to silent.  It will be much better than your roommate calling you ten more times to tell you that she forgot to DVR Jersey Shore.

Don't - forget to stay hydrated. Bring water or carefully step out to a water fountain if you need a drink.

Don't - leave early. The cool down is just as important as the warm up. And usually the best part of class.  At the end of the class you'll feel accomplished and ready to conquer the world or the next group fitness class.

Do you agree with list?  Please comment and let me know if you would add anything, exclude anything or if you have general feedback for my list.  Views from the participant and instructor side are welcomed.

Enjoy class and work hard!

Bootcamp Workout

Team - A bootcamp style class is my favorite class to teach. Regular group classes are fun too, but bootcamp style classes are great because I am able to say "go at your own pace" and "challenge yourself." For example, if I say "go" and you have a minute to do as many repetitions as possible of one exercise, the only thing holding you back is you!  It's a fun aspect of class because I get to see everyone work hard! Overall, it makes me feel good to hear people say "good class," when in all reality, they made it a good class.

I have 3 Bootcamp classes a week and I usually follow a simple "minute madness" routine for each class.  This keeps it simple and effective. And no complaints so far!

Try this workout at home too!  This is how I fill 50-60 minutes of class:

Bootcamp Workout (Minutes: Details)


1-8:  Warm up - march in place, step touch, ham curls (arms moving with legs)
9-13:  Bring HRs up - jumping jacks, jump rope, lunges, squats
14-18:  HIIT - High Intense Interval Training - suicides, burpees, mountain climbers, box jumps, extreme jacks, squat jumps
19-50:  "Minute Madness" with medium size hand weights

Use the exercises below in a pyramid scheme.  Perform exercise 1 for a minute, then take a minute break.  Do exercise 1, 2, then take a minute break.  Do exercise 1, 2, 3, then take a minute break.  Continue this pattern to exercise #7 - perform each exercise for a minute and rest as needed.

1. Side Squats - hand weights are at an isolated bicep curl (elbows locked to your sides engaging biceps)
2. Close grip Shoulder Press - palms face in by chin, elbows point forward, press up
3. One Arm Extended Lunge - Right arm extended overhead, left leg will lunge - after 30 seconds switch (L arm extended, R leg lunges)
4. Squat with Row - feet together and squat down, weight in heels, hold squat and focus on pulling elbows up, head looks three feet in front of the body
5. Push up with Side Plank - weights on the ground, push up right to side plank
6. Plank
7. Jack-knife Sit up - lay flat on your back sit up to opposite hand touches toe or both hands toes toes 

50-60:  Cool down

This is an awesome workout! I did this in my Saturday classes right before my Weekend Workout and I'm still feeling it today!

Try this bootcamp workout and give me your feedback.  I hope everyone had a wonderfully relaxing Labor Day.

Back-Strengthening Exercises

Hi Team - Here is a simple way to work your back with no equipment.  First, take a second and think about your core.  Your core encompasses a lot of muscles.  Your rectus abdonimis, external obliques, internal obliques, tranversus abdonmis and most importantly...your back.  All of these muscles make up your core; the core is the combination of your stomach and lower back.

Here is a core workout/combination I use in class on a regular basis that can help strengthen the back and the core:

Core Workout:

• 20 seconds:  Superman - lay face down, raise up the legs and arms to balance on your belly button - head looks at the ground

• 20 seconds:  Plank on Forearms (see my plank post for modifications)

• 20 seconds: Full Plank (see my plank post for modifications)

• 30 second V-Sit Hold (see my V-Sit post for modifications)

• 30 second break

Now repeat these exercises for a total of 5 minutes (1 minute for back exercises and 30 second V-Site and rest).
You can also put this into a 32 count combo for class.  Here is the 32 count combo breakdown:

1-8: 2x Superman (up/down counts as 1 count)
9-16: Hold modified plank
1-8: Push up to full plank
9-16: Knees come down, legs cross and sit back to V-sit

Check out this Weekend Workout featuring Abs for more ideas for class or try this at home!  This video is a free group fitness class! Let's call it Abs Lab with Jonathon's Fitness

Let me know if you have any questions!

Step Aerobics Warm up Combo

Team - Here is the perfect Step Aerobics Warm up combination.  Sometimes in a step aerobics class you'll have beginner and advanced steppers.  How can you tell? Try this simple 32 count combo for your group fitness class and just look around the room.  Some will follow and some will lead.  If you have leaders, have fun and take your class to an advanced level and if you have followers, be sure to include them throughout the entire step aerobics workout.

32 Count Combo Step Aerobics - Warm up
2x R Basic
2x L Basic
2x R V-Step
2x L V-Step

4x R/L Turn step
4x Corner Knees

Take it up! Run instead of basics, add a tap on the turn steps and knees turn into kicks!

Enjoy

Jumping Jack Explanation

Team - Today's exercise explanation features the ultimate plyometric exercise, the Jumping Jack! Jumping jacks are a great cardiovascular exercise with several modifications. I will always stress modifications.  Modifications help us in the gym and help the instructors teach an effective group fitness class.  It's important to exercise, but it's also just as important to exercise at your own level.

The heart rate will increase during this featured exercise and the hips and shoulders will be continuously working.  Emphasized in my AFAA Primary Goup Fitness Certification, we will be engaging our hip/shoulder's abductor and adductors during a jumping jack.  Hip flexion and extension as well.

Executing a Jumping jack: 

1.  Start with your feet together, soft bend in the knees and hands down by your waist.  (Always start with your low options, then gradually move up.)

2. Half Jack - Both arms go up to shoulder heigth and one leg (toes) will tap to each side.  Immediately after the tap come back to the standing position and repeat on the other side.  (Usually counts 1-4)

3.  Full Jack - Next, if your body or team is ready, take it up to a full Jumping Jack.  Start in the standing position and jump both legs out to the side (straddling and saggital plane) and immediately jump back to the starting position. (Usually counts 1-4 or together, 5-8)

Jumping jacks get old though, right? No worries! Spice up your Jumping Jack Workout by incorporating the below exercises. The below video also has some 32 count combos.

Enjoy!

Tricep Dips - Featured Exercise

Team - Today's featured exercise is the Tricep Dip.  This exercise will strengthen and build the tricep.  This seated dip targets your shoulders, chest and your triceps.  

The tricep brachii has three parts; long, lateral, and short head.  This functional exercise can be performed just about anywhere. 

Here are the correct steps to perform a seated tricep dip:

1.  Sit tall on a stable ledge (can be a bench in a group fitness class)



2.  Walk the bottom out a few inches from the ledge while keeping your fingers pointed toward the toes:

3. Dip the bottom down.  Send your elbows back and push up through your palms to the starting position.

 

Increasing Difficulty:

Walk the feet out - the farther the heels are away from your bottom, the more difficult the tricep dip.

Even more difficulty, raise up one leg dip the bottom down and push up through the palms to end in the original position.

 

Try this exercise in a group class with a step aerobics bench.  Take it down/up for four counts and down/up for 2 to make a perfect 32 count combo.

What a great exercise!  Tell me what you think!

Boot camp drill for Group Fitness Class - Jonathon's Combo

Team - Today's combo is perfect for any boot camp style class.  My combo combines three exercies and a sprint (jog/walk for a modification) for high intensity training.  Feel free to use cones or any kind of marker in class to seperate the class into thirds.  Now, pick three exercises.  Before the class starts, go over each exercise with the class.

For example, here are my exercises :
1. Butt Kicks - jogging with heels coming toward your bottom
2. High Knees - knees pull up toward the chest, but chest does not fall
3. Lunges - front knee of the ankle, not the toe, dropping the back knee down to the ground
4. Sprints - can be a jog/walk

Next, prep the class.  Let them know your expectations. "We will continue this cycle for three minutes.  In three minutes, I expect at least 10 cycles.  If you reach 10, challenge yourself and try 15."

Cleary point out each marker.  "You will bring your knees up here, lunge here..." and etc.

Although you cannot tell by looking at the picture, there is about 20-30 feet between each point.

Make sure you give them updates. "You're 1 minute in....2 minutes in....30 seconds left..." Hear rates will be racing at the end of three minutes so the class will need to keep moving.

Try this same exercise at the park with friends.  Pick three bushes/light posts, three exercises and start your timer on your iPhone.  It's fun and super easy!

What exercises would you use? I love new ideas, please comment and share!

Dumbbell Shoulder Press - Correct Form

Team - The dumbbell shoulder press will be performed in most toning classes.  As always, the correct form on performing a shoulder press, also known as a military press, is crucial for your workout.

The primary muscles we engage while performing a shoulder press are the deltoids, triceps and core.

Your shoulder is separated into 3 sections. The anterior, medial and posterior. The majority of the shoulder press will engage the medial (middle) and anterior (front) deltoids.

Another muscle heavily involved is the tricep brachii.  As I learned 6 years ago during my AFAA Group Fitness Certification, this exercise would involve tricep extension.  The tricep, along with the deltoids, help us push the dumbbell away from our shoulders.

An important area we sometimes forget in all standing or seated exercise is our core.  Our core helps us stand and sit.  And the core acts as a stabilizer when we take the dumbbell above our shoulders.

Take these steps to properly perform a shoulder press:

1.  Plant your feet into the ground, shoulder width apart.  Stagger your stance if your back is arching.
2.  Weights come above your head ALWAYS in sight.  The weights should be slightly in font of the shoulders, never behind the head. 

    
3. Slowly use the delts and triceps to push the dumbbells up.  Keep a soft bend in the elbows the entire time.  Keeping the sight forward, you can still see the dumbbells.

4.  Bring the weights down to the original position and repeat.

Use this exercise in your workout!  Try this 32 count arm exercise below:

Add this combo to your workout and let me know how it goes!

Source:  Livestrong.com

Step Aerobics Choreography with breakdown

Hi Team - Your 32 count combo of the day is here and it is fun!  In the video below, I show the blocks at a beginner level and then increase the difficulty. (options are in italics below) 

My favorite move is the Pendulum in this routine.  It's fun and looks cool too! (looks even better when 20 people are doing it with you in class)

Here ya go!

Two 32 count combos - 2 blocks:

R Split Basic (1-8)
R, Turn Step (9-12) - Switch taps
Repeater Knee (13-20) - Skier on top of bench
R, L-Step (21-28)
1x Corner Knee (29-32

3x R Basics Traveling down the bench (1-12) - Taps
R, L-Step (13-16) - Pendulum
Across the bench (17-20)
Finish L-Step (21-24)
Flamingo, R lead, (25-32)

This step routine is simple, easy, and fun.  Try adding my Intense Interval Drill in the middle of your class.  This will be nice break from choreography, but an awesome way to keep HRs up!

Lunge - The Correct Lunge

Hi Team - Today's exercise is a lunge.  They're a great way to target hips, quadriceps, glutes and hamstrings.  Difficulty levels range from beginner to elite athlete.

Below are the precautions you should take while performing a squat:

Precaution Rules:
1. Shoulders stay down and back at all times.
2. Chin stays away from the chest - focus on a point at least 3 feet on front of you
3. Look for your front toe as you lunge forward - helps keep good form

Easy, right? Now that we got that out of the way, let's discuss the steps to complete a lunge - the correct way.

Lunge
1. Stand tall - plant your feet into the ground and align your spin from hips to the top of your head
2. Step forward with one leg - keep in mind Precaution Rules #1-#3 - and dropping the back knee to the ground.  Remember, you will not want to lean forward.
3. Optional - If you're holding hand weights, try adding a bicep curl or lateral raise while dropping the knee down
4. Push off the front foot and return back to your starting position.

Complete Lunge Steps #1-#4 on the opposite leg and repeat.

In the above picture, Kelly can (1) see her front toe, (2) keeps her knee directly above her ankle, (3) shoulders stay down and back, (4) gaze looks forward, and (5) she is in the perfect position to drop the back knee to the ground.

How can you increase difficulty while performing a static lunge? Weights, walk forward, walk backwards, add a twist or add some Russian hops just like my 5 minute boot camp.

  Enjoy this exercise of the day! How did you increase the difficulty level?

Step Aerobics Workout - 10 minutes - Easy

Team - Happy Saturday! It is crazy hot outside. Hope everyone is staying cool. It is hot in Cincinnati.

If this is your first time here - Thank you for visiting my site. Starting a healthy movement is important to me and I am excited to share my ideas with the digital world. 

Jonathon's Fitness, just like Group fitness classes, will not be frustrating or hard, my workouts will always be easy, fun and energizing.

With that said, welcome to Step Aerobics 101 with Jonathon's Fitness.

Here is your 10 minute Step Aerobics Workout.  This is an actual workout! Grab your step, risers, clear some space in your house and break a sweat...for free. 

Below are the details to the step choreography.

This Step Combo: (4, 32 count blocks)

4x R Basic
4x R V Step
4x Turn Step (start with right lead)
4x Knees to the corners (starting with right knee)

*I Step (right lead) exit back
*I Step exit front
Shuffle Right
2x Jacks (move back)
Shuffle Left
2x Jacks (in place)

Repeat from 1st and 2nd block with Left Lead

*Up on the bench, jack - step down and jack

My goal with this site is to educate group fitness instructors and inspire some people at home to have some fun. How was it the step class, was it fun? Didn't get something? Click the "replay" button and try it again.

P.S. I realized yesterday that Jonathon's Fitness has been up for over a month. Whoa! And some of you probably noticed my site is now http://www.jonathonsfitness.com/, if not, update your bookmarks!

Have a great weekend and we'll see you Monday.

Bootcamp Exercise - The Burpee

Today's drill is called a burpee.  Also known as a Squat Thrust, this exercise combines cardio and strength training in one movement.  

The burpee can be performed ANYWHERE! On a run, stop and do a few!  You can also fit this class in almost any cardio or toning class.  Here are a few variations of a burpee

8 Count Burpee for 32 count combo - Complete 4 cycles

1.  Stand tall and reach the hands to the ceiling

2. Squat down and place hands on the ground. (counts 1-2)

3. Remember to modify, walk or jump your feet back to the full plank position. Hands directly below shoulders and weight pushing back to the heels of your feet, core stays nice and tight (counts 3-4)

4. Jump or walk the feet back in to the squat position. (counts 5-6)

5. And finally, stand back up. (counts 7-8) Just like the starting position.

Complete this cycle 4x for your 32 count bootcamp combo.  Always keep moving and try the below modification to increase you heartrate.

Moutain climber Burpee

1. Stand tall and reach the hands to the ceiling
2. Squat down and place hands on the ground. (counts 1-2)
3. Walk or jump your feet back to the full plank position. (counts 3-4)
4. Bring each knee to your elbow as shown in the pictures below - continue these movements for 30 seconds (or each knee is a count, 5-10, both feet back 11 and 12)

start by pulling one knee to your elbow and...

...immediately switch

5. Once you have completed 30 seconds (or less), jump or walk the feet in (13-14)
6. Finally, end in the standing position (counts 15-16)

Complete this cycle 4x and you will have your 32 count combo.

Tuck Jump Burpee

Still not enough? Try this! Add a tuck jump to your standing post - knees come to elbows.

This exercise has an endless amount of modifications, have fun with it! Just remind your class to keep moving and, if necessary, march in place to bring the HR down. 

What other modifications could we do to this exercise?  Adding a pushup in your full plank position? Leap foward in your tuck jump instead of a vertical jump? Let me know how you burpee.

Playlist of the week - Cycling or a Spinning Class

Here it is team! This is a fun playlist because it's a class for everyone.  

To spice things up, I put Nicki Minaj first in the lineup to get the team excited about the next 46 minutes. 

Some things to note:

• #3 - 30 second intervals, resistance at level 5 and you are out of the saddle for a break and in the saddle for a fast flat.
• #5 - jumps on a hills - 20 seconds in and 20 seconds out of the saddle - keep these jumps slow, cadence will remain the same
• #6 - same hill format with higher cadence
• #7 - jumps at 32 count combos - try up/down for 8 and 4 counts - let the group explore jumps on their own - encourage them to silently count
• #8 - let the team rest the first minute then go into sprints

Playlists should always stay clean and fun - it's not always what you like, it's "what will they like."  Add a variety of artists to your playlist so everyone can enjoy it.  I try to throw a few old, new, and "who" songs in there.  Personally, if people can sing every song in my class, they might not as be focused on the HR levels as they should be.

Enjoy!