Refresh your class in 2016 and retain members with circuit training
Every year, January starts with a great rush in the fitness industry as gym-goers burst with enthusiasm and New Year resolutions, but by mid March have they lost their interest?
A Total Gym/GRAVITY class is a fresh way to keep your members engaged and interested. The fun factor, rapid results and the health benefits of a half hour – 45 minute functional total body workout, can maintain long-term loyalty and provide enjoyment that will keep members coming back through to next January.
Keeping a choreographed Total Gym/GRAVITY class exciting may sometimes be challenging. Fun new exercises and workout tips keep your exercise repertoire stimulating and your members happier. Here’s an easy circuit-style workout that new class participants or regular members will enjoy. And it’s simple to implement!
Set Up – What you Will Need:
Ideally, you will need eight GTS units (you can add more rounds if you don’t have enough units). Take a little bit of time to write or print out the exercises for each station and stick them to the tower on the unit. Even though you will likely demo the exercises before each round, by the time the participant gets to any given station they may have forgotten, so a visual cue will be very helpful. To familiarize yourself with the exercises please refer to your Foundation Manual (that you received when you took the course).
How Long the Workout Should Last:
- 45 seconds per station,
- 15 seconds transition time = 8 minutes per round.
- 4 Rounds = 32 minute workout.
- (Add warm-up and/or cool-down of 10 minutes = 42 minutes total)
How to Configure Your GTS Machine Stations:
- Station 1: Set up for Squat – no pulley
- Station 2: Set up for Biceps
- Station 3: Set up for Torso Rotation – use Adjustable Glideboard
- Station 4: Set up for Hamstring Curl
- Station 5: Set up for Row
- Station 6: Set up for Chest
- Station 7: Set up for Triceps
- Station 8: Set up for Overhead Press – with Press Bar
Station 1: Regular Squats
Station 2: Bilateral Bicep Curls – Palms Facing Up
Station 3: Torso Rotation – Kneeling – Left side
Station 4: Bilateral Hamstring Curl
Station 5: Low Row – Palms Facing Each Other
Station 6: Chest Press – Palms Facing Down
Station 7: Tricep Press Down (Lying Supine)
Station 8: Overhead Press
Station 1: Squat Jumps
Station 2: Bilateral Bicep Curls – Palms Facing Each Other (Hammer Curls)
Station 3: Torso Rotation – Kneeling – Right side
Station 4: Bilateral Hamstring Curl with Sit-up or Crunch
Station 5: High Row – Palms Facing Down
Station 6: Front Raise – Palms Facing Up
Station 7: Overhead Triceps Press (Lying Supine)
Station 8: Plyometric Overhead Press
Station 1: Unilateral Squat Jumps (One Leg, Alternating)
Station 2: Biceps Static Equilibrium
Station 3: Torso Rotation Oblique Small Twists – Kneeling – Right Side
Station 4: Unilateral Hamstring Curl – Right Leg
Station 5: Surfer (Kneeling Optional)
Station 6: Chest Fly
Station 7: Overhead Pull Down – (Lying Supine)
Station 8: Unilateral Press – Right arm
Station 1: Plié Squat Jumps
Station 2: Unilateral Switching Bicep Curls
Station 3: Torso Rotation Oblique Small Twists – Kneeling – Left side
Station 4: Unilateral Hamstring Curl – Left leg
Station 5: Row (cable unhooked from glideboard)
Station 6: Unilateral Chest Press – Static Equilibrium
Station 7: Lying Supine – Iron Cross
Station 8: Unilateral Press – Left arm
For a newer group, you may need to add more time to each station and reduce number of rounds as there is more necessary explanation and setup/help. So instead of 45 seconds with a 15-second rest, you can increase to one minute of exercise and 30 seconds of rest/transition.
Stay tuned for more exciting ideas for your classes.