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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.

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.

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.