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Thanks!

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!

Why I love my job...

Hi Team - I could talk for hours about my love for teaching group fitness classes.  I enjoy the different fitness elements that go into every class, the choreography, the fact that I get paid to work out, and the control of having everyone in the room mimic your every move for a perfect workout. Those things are great, but the one reason I continue to teach group fitness is to feed my obsession of blurring the lines of fitness a fun.

The Best Fitness Resources

Hi Team - There are health and fitness resources everywhere.  Online, in paper, videos and even blogs, smirk.  The question I get asked a lot is, "Where are the best fitness resources?" I have a few "Go-To" places when I need some new ideas for my workouts or group classes.

Here are my top fitness resources:

My Blog - Jonathon's Fitness

Team - It's been four months since my first post on Jonathon's Fitness. Today's post will be #102.  My blog has also evolved since that first post.  Jonathon's Fitness was initially started for Group Fitness Instructors.  I was only going to post Group Fitness ideas, combinations, playlists and patterns on here for the world to see.   Then I thought about all of the students that say, "I will be out of town the next two weeks, I wish I could take you with me." Which ultimately motivated me to post my weekly workouts. And recently I've wanted to share how fitness impacts my life...outside of the Group Fitness Room.

Wow! That's a lot of content for me to post, so now Jonathon's Fitness is for:

1. My Group Fitness Instructors - check out my 32 count combos
2. My friends at home that use my 10 Minute Workouts
3. Active people that need some help on healthy meals or snacks
4. People who know how to work out, but need a little motivation
5. Didn't see what you want, email me and tell me!

My passion for fitness is out of this world! I absolutely love exercising and I want my blog to appeal to everyone that stumbles onto it.

Many of you will probably notice, but I will be changing my blog schedule.  I will be posting 3-4x a week now, taking out a weekday and prepping more for your weekend workout.

Now it's your turn:

Why do you come to my site? Is it ideas for home, class, the recipes or all of the above? Comment and let me know.  To stay up to date on everything make sure to "like" my facebook, Jonathon's Fitness.

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:

My Group Fitness Experience

How I got Started:  Teaching group fitness classes came to me by a complete mistake.  I was attending Eastern Kentucky University for Undergrad and I needed one more elective class that was easy.  That easy class was "Introduction to Group Fitness." I cheered in college, so I had coordination.  We practiced a lot too, so I knew I could keep hold my own in the class.  It was two times a week for an hour and it fit my schedule.  Sign me up!

Walking in the first day was intimidating.  The room was filled with 15 girls...and there I stood.  The instructor was even female. She introduced herself and said, "let's warm up." She made the class super cool, interesting, dynamic and fun.  I kept up in class, undersood how she was building the class and then realized she was getting paid for doing this.  What! Getting paid to work out? This was right up my alley. I was instantly hooked.

Half way into the semester, the instructor plugged her GFIT (Group Fitness Instructor Training) workshop at the Campus Rec Center.  She also happened to be the Fitness Director on campus.  I attended the training and realized it wasn't as easy as showing up to a class 5 minutes prior, memorizing exercises and wearing a microphone. I kept thinking during the weekend training, "They really put that much preparation into every class?" Now I know the answer, we do!

I "Team Taught" for about 4-6 months before I got my own classes.  Getting a class with "Jonathon" as the instructor on the schedule was honestly a great feeling! All of these people are coming to MY class.  The class was "butts and guts." Some days were worse than others, but it's always a learning process.

Some of the biggest surprises of teaching group fitness classes:

• Why did he/she walk out of my class? At first it hurt my feelings because I thought I did something wrong.  I did nothing wrong, it could've been their schedule or maybe they were not feeling well.
• That routine worked at home, why is it not working now? Twelve people are looking at you, you might've mixed up a jab for two knees and the combination did not work out - AH! Always have a back up.  Over the years I incorporate the same combinations or moves somewhere in every class.  It's a break for my mind, keeps them working and helps me think ahead if something did not work the first time.
• I am out of breath, how can I talk too! It took time for my body to adapt to teaching.  Taking a class and teaching a class is different.  You'll quickly learn how to get a few breaths in here and there. Talking raises your heart rate and don't forget you have to think ahead too.  Sometimes at night I am both mentally and physically exhausted.  Stick with it and it gets easier.  I promise!
• I'm getting regulars! The best feeling in the world is to see people on a regular basis and have them give you feedback on your class.

Why do I still teach?: I have a full time job at a media agency and work about 40+ hours a week.  Lately, I've been teaching around 11-15 fitness classes a week. That's a total of 55 hours of working. A very full schedule! I continue my fitness schedule for my regulars.  They mean the world to me! Tonight a student was leaving and said, "Your energy makes me work hard and I'm coming to all of your classes because I want to get in shape." I smiled (because she's in shape) and said, "I'll hold you to that statement."

People come and go, but if they come to class and continue to come to class and they build your strength and stamina...it's like winning the lottery every single time.  I take pride in remembering names and fitness levels because I like to see my students work hard. I love to say, "that was hard for you two weeks ago and you killed it today!"

Proof:  Here's an oldie but a goodie - A picture after a Spin Class:

They all worked so hard before this picture (hence the smile on my face) and I see all of them on a regular basis.

I love my job and I love helping people reach their fitness goals.  This site is designed to help you achieve your fitness goals as well.  Follow me, message me, Join My Team (on the side) and remember it's a journey; take one step at a time to reach your goals.

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

How to Setup A Spinning Bike

Team - It has been a beautiful Thrusday here in Cincinnati.  It's very nice to see the sun shining and people walking around the city.

In my cycling class tonight (and usually every cycling class), I get the same question, "How do I set up my bike?" I always smile and say it's very easy!!!!

Here is a quick tutorial on setting up your bike:

Simple, right? A couple other things to note:

1. The handle bars can be even with the seat to start and then adjust them to a comfortable height
2. You don't want your leg fully extended OR have your kness close to your chin
3. Sit on the widest part of the saddle and...

Enjoy your ride!

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!

How to Teach a Group Fitness Class - Part 1

Team - Today's post takes a different approach on this "Jonathon Combo."  Cuing a Group Fitness class is important for cooperation and safety. Here are some Cuing tips for a Group Fitness Class.

Cuing keeps everyone engaged in class.  Cuing happens before a beat or at the top of a phrase because we want everyone to follow the correct exercise pattern.  As instructors, we help create and lead the exercise patters (also know as 32 count combos - 32 count blocks).  Modifications are also important for every class.  Modifications keep safety and personal goals top of mind. 

I went to every available class when I first started teaching group classes.  Immediately after class, I would CASE the routines, mofications and cues (CASE = Copy and Steal Everything).  I would also analyze the way every instructor formatted their class.

One common factor in every class is the description of an exercise.  For example, there are ways to change up a bicep curl, but a bicep curl will always be a bicep curl with your "elbows locked to your sides and a light grip on the handles/hand weights."  This is why I developed my "How to Teach a Group Fitness Class" quick fact sheet.  Here are some things I say in class to help promote good form and health into a dymnaic fitness class.

Click "How to Teach a Group Fitness Class" below for my Fast Fact Sheet on Cuing

How to Teach a Group Fitness Class

Half of the room planking on a step bench

This sheet helped me when I first started and is just an example of what you would hear in a group fitness class.  Feel free to print this sheet and add to it.

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!

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?

Kangoo Jumps Make Me Happy

Happy Wednesday Team,

It only took a few minutes for my ideas to start generating when I first saw them online.  Recently at the gym, I snapped on my Kangoo Jumps and put together a few moves for Fitness + Fun.

Check it out! If you have questions about my Kangoos, check out my Kangoo Post for all the details.

They're a lot of fun! Even more fun to run around town with them on. Stay cool and healthy!