Help with a Women’s Exercise Class
I am going to try to lead a group exercise class for women starting in January. It runs through the end of May. So I am wondering how to begin and how to progress. Its only a 30 minute class. Could you give me some exercises and the order to do them along with the reps and sets? Is is possible to have these gals see improvements having only 2 classes per week?
Depending on the group size and their receptiveness, you might encourage them to warm-up, gain focus and add to their conditioning and learning by doing five minutes of crunches and bent-leg leg raises –1 set of maximum crunches (10 -15 reps), plus 1 set max leg raises (10-15 reps). Repeat if popular.
With dumbbells you can do standing or seated curls and alternate curls for biceps, and lying and overhead dumbbell triceps extensions for triceps. Modified floor pushups are a good triceps exercise, which includes shoulder, chest and back muscle engagement as well.
A lot of your instruction success depends on the trainees before you — level of understanding, condition, motivation, willingness and ability to listen and learn. How you approach them and what you offer them is also dependent upon theses factors as well.
Consider starting with two sets of 10-12 reps of any four exercise (standing biceps curl, seated alternate curl / overhead triceps extension, lying stiffarm pullover - the straight-arm version of lying tri ext.), in that order.
Development depends on consistency in training and intensity in training. Only with these disciplines will progress be made.
Progress from light to heavy as equipment allows. Keep focused on the work and muscles involved, keep a smart pace to keep interest and energy and warmth high.
This is a start. Dips, chins and floor pushups are possibles for the toughies — a challenge.
Encourage them to eat right for real results. Check out these links for added input: