Group Fitness Strength Training

New Year’s is traditionally the busiest time of the year for fitness centers as a whole and group fitness classes are no exception. Unlike traditional dumbbells, alternative strength training equipment provides a grueling workout without leaving participants feeling cramped for space. You can even pair participants up to perform partner exercises—teamwork is a great motivator! Use multiple tools together in a class for variety, or get creative and build an entire workout around one of these versatile pieces. Here are a few great tools you can use to keep them coming back after the New Year’s rush ends!

 

The Premium Versa-Tube^® is one of the most versatile pieces of fitness equipment out there. Its lightweight and flexible structure makes it easy to store between classes and provides quick and easy setup, allowing classes to get started on time—no small task during the busy New Year’s season. Partner your participants together for team exercises that use limited amounts of equipment!

Start: Stand with feet hip-distance apart, then step one foot slightly forward. Keep knees soft and brace core muscles to support the lower back. Place the Premium Versa-Tube^® under the front foot. Grip the handles with the palms facing down, arms at waist level.

Action: Slowly raise the arms to shoulder level, then lower back down.  

 Variation: For increased resistance, place the feet hip-distance apart and the tube under both feet. Move the feet further apart to shorten the tube, increasing the resistance. Arms can also be raised to a 45-degree angle from the body for variation.

 

VersaBars^® are a great way to keep your class moving without stopping to load and unload plates. They are easy to store and come in a variety of weights to appease both beginners as well as more advanced participants. With a little creativity, an entire workout can be planned around them, making VersaBars a group fitness “must!”

 Squat with the VersaBar^®

Start: Stand with feet hip-distance apart and knees soft. Hold the VersaBar^® either cradled across the chest or set on the shoulders. Keep the core braced for low back support and the chest lifted.

 Action: Keeping body weight in the heels, slowly lower the glutes to knee level or slightly above. Keep the knees over shoelaces so that knees do not extend out past the toes. Return to starting position.

 

Kettlebells are becoming more mainstream in fitness centers, especially in group fitness settings. They now even come in brightly colored vinyl! The vinyl covering helps protect studio floors and prevents chipping. Try starting beginners with exercises such as two-handed swings to work the total body. 

  

 Two-Handed Swings

Start: Stand with the feet shoulder-width apart, a slight bend in the knees, and a flat back with shoulder blades pinched together. Hold the kettlebell with two hands, hanging between knees.

Action: Keeping the eyes forward, extend the glutes and legs, while maintaining a tight core. Force the kettlebell to raise up to shoulder level. Use mainly your legs and hips and not your arms. Control the kettlebell back down to the starting position.

 

While med balls are a key tool for personal trainers, they are often forgotten in the group fitness world. For older participants who often have difficulty with their hands and wrists, Power Med-Balls^™ are easier to hold than dumbbells. Not only can they be used for individual exercises, but they also can be used for partner exercises, allowing full classes to use a limited amount of equipment and leaving more room to move.

 
Partner Ab Rotation with the Power Med-Ball^™

Start: Partners stand back to back, either touching or very close. One partner holds the Power Med-Ball^™ with both hands, elbows at 90 degrees and hands at waist level.  

 Action: The partner holding the Power Med-Ball^™ (Partner A) rotates their upper body clockwise, letting the arms follow. The partner who is not holding the Power Med-Ball^™ (Partner B) rotates counterclockwise to take the Power Med-Ball^™ from Partner A. Repeat (Partner B rotates clockwise to pass to Partner A and so on).

By Meredith Tribble