This is an example of a typical class, so you’ve got some idea of what to expect and what the class might be like. There are usually anywhere from 2 to 6 people per class, lots of chit chat, and everyone choosing different options for the sections. I demonstrate some exercises before each section but don’t do exercises along with the class (besides the warmup), that way I can watch what everyone’s doing, make suggestions and guide the class along. Some people turn their camera and/or mic off, and that’s fine. The class is slightly different each time but the general format follows something like this:
General warm up: (this is the same each time, but I provide alternatives for people for whom these movements don’t work – we’ve had people come to class with broken knees etc. During the warm up I encourage people to check in on their energy levels so they can decide on what intensity level might be right for them for the class)
2. 2 sets of 30 seconds each of: marching on the spot with high knees, kicking one heel at a time back towards your bum, folding the arms across the chest then opening them outwards while stepping back with one foot
Then we move into the main section of the class, and before each section I explain what we’re going to do and give some examples people might want to choose from, and do a few demonstrations. I let everyone know how much longer to go in each set (but remind everyone that it’s fine to stop early, there’s nothing magical about the times) and there’s a beep at the end of each set too. There is time set aside for drink breaks, but you can also take a rest at any time. If people are using weights I will encourage them to do the first few reps of each section with a lighter weight before moving to their working weight so that they’ve warmed up the movement.
Double Leg:
3 sets of 30 seconds of a double leg movement (eg squats, hip hinges, glute bridges, sit to stands) and 40 seconds of “mystery cardio” (ie you choose whether to jog up and down the hall, walk around the room, march on the spot, use a cross trainer, do a dance step) or “gentle movement” (ie you choose whether to do hip circles, cat cow, ankle circles etc)
Upper Body Push:
4 sets of 20 seconds of an upper body push movement (eg pushups on the wall/bench top/floor, or pressing a weight/water bottle/pile of books towards the ceiling, or lying on the ground pressing a weight from your chest towards the ceiling) and 55 seconds of mystery cardio or gentle movement.
Upper Body Pull:
3 sets of 25 seconds of an upper body pull movement (eg row with a resistance band or dumbbell, bicep curls with a weight or stack of books) and 50 seconds of mystery cardio or gentle movement
Interval section:
4 sets of 20 seconds of a high intensity cardio option (eg air punches, fast jog on the spot, jumps) OR a single leg balance OR lunges OR a wall sit OR calf raises OR tricep kickbacks with 20 seconds of rest (everyone in the class is doing different things, depending on what they feel like)
Core and cool down section:
Everyone is encouraged to do one or two core exercise of their choice (I give ideas, including standing and pelvic floor friendly options), untimed, and when they’re ready, move into the stretches or cool down movements that feel good for them (again, I can give suggestions)
