HIIT

Instructor Training Manual

Created by Rachel Holmes & Kelly Reed-Banks

This online certification in High Intensity Interval Training is designed for the fully qualified instructor who teaches group exercise or small group training. They are either looking to expand their knowledge and rapporteur to teaching interval training or gain more choreography ideas for their current classes.

We have designed this online certification to give you all the updated information you need to progress your teaching in High Intensity Interval Training in the comfort of your own home. It is ideal for the busy instructor who would like to gain CPD in the comfort of their own workplace or home.

What do you receive in this online certification?

• Full comprehensive manual which gives you the theory behind High Intensity Interval training

• Health & Safety guidelines with regards to High Intensity Interval Training

• Choreography notes on different formats for your HIIT classes including warm up ideas, beginners, EXTREME, Supreme for older adults or participants with contraindications, Pyramid training, Abdominal Intervals, SPIKKED format

• Catalogue of choreography downloads which include no equipment as well as equipment based intervals, warm ups, low impact & Fitness Pilates

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What is High Intensity Interval Training?

High Intensity Training is a form of progressive resistance exercise characterised by a high level of effort and relatively brief and infrequent workouts, as opposed to typical training methods involving low to moderate levels of effort and longer, more frequent workouts.

Nautilus inventor Arthur Jones helped define and popularize high intensity training in the 1970’s, often summarizing the general philosophy as “…train harder, but train briefer” or “…train harder, but train less often”.

The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself.

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The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totalling 20 to 60 minutes.

Since the mid-1990s, scores of studies have shown the effectiveness of interval conditioning for fat loss. One Canadian study compared the fat-loss effects of interval training versus a traditional, slow cardio regimen.2 The traditional regimen burned twice as many calories as the interval regimen, but those who performed intervals lost more body fat.More recently, a study in the "Journal of Obesity" showed that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, and increases in lean body mass and aerobic power. The most surprising aspect of the results was that the subjects' diets remained the same.Since fat loss largely takes place in the kitchen, this is one more study touting the powerful effects of high-intensity interval trainingTrain Harder…The most fundamental principle of exercise is overload. To stimulate increases in muscular strength and size you must impose a demand on the muscles that is greater than they accustomed to. The harder, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.During high intensity training exercises are typically performed with all-out effort, until it is impossible to perform another repetition in good form. While training to momentary muscular failure is not necessary to stimulate increases in muscular strength and size, it ensures one has done all they can for that purpose. Some people believe regularly training to muscular failure is too stressful on the body – specifically the central nervous system – however this is not a problem as long as the volume and frequency of training are not excessive.High intensity training methods vary with regards to the specific style, speed, and number of repetitions performed, as well as the number of exercises and frequency of workouts, but all emphasize working as hard as possible.

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But Train BrieferThere is an inverse relationship between the intensity and the volume of exercise a person can perform. The greater the effort put into a workout, the shorter the workout must be to avoid overstressing the body. High intensity training workouts typically require around 30 minutes, and some “consolidation routines” may take fewer than 10 minutes to complete.Almost all high intensity training methods involve only performing one, all-out work set per exercise.  Although the majority of research shows no significant difference in effectiveness between single and multiple sets for improving either muscular strength or size for the majority of people, a few high intensity training methods prescribe two or three sets for some exercises.

High intensity training methods also vary in the total number of exercises performed per workout, from as few as two or three to as high as twenty when neck and grip exercises are included. The appropriate volume of exercise varies significantly between individuals based on genetics, age, and lifestyle factors such as quality and amount of nutrition and rest, as well as the specific training goals. Athletes or trainees with physically demanding jobs or lifestyles must also balance their training volume against the amount of other physically demanding activities they perform to avoid overtraining.

While some trainers claim high intensity training routines are only appropriate or effective for beginners due to the low volume, and that an increase in volume is required as a trainee becomes more advanced, empirical evidence shows as trainees become more advanced and capable of training with greater intensity a reduction in training volume becomes necessary to avoid overtraining.

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Why is HIIT Training so Popular?

HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes. HIIT workouts can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes. HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout.

The post-exercise period is called “EPOC”, which stands for excess post exercise oxygen consumption. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about 6 to 15% more calories to the overall workout energy expenditure.

THE PREVALENCE OF TABATANamed after Japanese researcher Izumi Tabata, who has conducted extensive research on interval training, Tabata consists of performing an activity all-out for 20 seconds, resting for 10 seconds, and then repeating the on-off sequence for four minutes total.One of Tabata's most famous findings demonstrated that 20 seconds of all-out cycling followed by 10 seconds of low intensity cycling for four minutes was as beneficial for VO2 max (maximal aerobic capacity) as 45 minutes of long, slow cardio performed four times per week.Since VO2 max is generally considered the best indicator of an athlete's cardiovascular fitness and aerobic endurance, this study was a game changer.It conclusively showed that positive health benefits derived from traditional aerobic training could be accomplished with high-intensity interval training.

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What is the science behind it? As instructors, it is important to understand the REAL health benefits of what you are teaching, to understand the scientific evidence behind the format and know the difference between this and what is produced in the media.

Many fitness professionals proclaim numerous health benefits of HIIT to use in their marketing materials and promotion but an evidence-based review is necessary to validate these claims.

The acute physiological responses of a HIIT workout are illustrated below, for your knowledge as an instructor.

Acute or Immediate Physiological Responses of a HIIT Workout (Boutcher 2011)1) Heart rate elevates significantly2) Epinephrine and norepinephrine elevated 6.2 to 14.5 times greater than baseline3) Initially blood glucose (from glycogen breakdown) is elevated (for exercise fuel) but may decline during HIIT session4) ATP and phosphocreatine decline steadily (used to meet rapid fuel needs of contracting muscle)5) Increased levels of blood glycerol and free fatty acids suggesting an early breakdown of triglycerides6) Growth hormone may increase up to 10 times above baseline7) Venous blood return to the heart enhanced, directly increasing stroke volume8) Lactate levels may increase up to 10 times above baseline9) Sympathetic nervous system (which speeds up neural signalling

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messages) is elevated10) Parasympathetic nervous system (which slows neural signalling messages) is depressed

So what does that mean in terms for our participants?

Interval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits. So it’s a win/win class for your participants to take part in and for you to teach!!!

What are the Safety Concerns with HIIT Training?

Interval training is not without its downfalls, of course. True interval training isn't a rushed jog—it's balls out. The central nervous system (CNS) is primarily affected by this high-intensity work and takes a minimum of 48 hours to recover. The late Canadian sprints coach Charlie Francis described the CNS like a cup of tea—everything pours into the cup until things start to overflow.Overtraining leads to overflow. If you're overtraining, intervals can tax your CNS and cause muscle damage, mechanical tension, and metabolic stress. Like lifting heavy iron, interval training must be allotted sufficient recovery time.

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Persons who have been living rather sedentary lifestyles or periods of physical inactivity may have an increased coronary disease risk to high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. Medical clearance from a physician may be an appropriate safety measure for anyone with these conditions before staring HIIT or any exercise training. Prior to beginning HIIT training a person is encouraged to establish a foundational level of fitness. This foundation is sometimes referred to as a “base fitness level”.

A base fitness level is consistent aerobic training (3 to 5 times a week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that produces muscular adaptations, which improve oxygen transport to the muscles. Establishing appropriate exercise form and muscle strength are important before engaging in regular HIIT to reduce the risk of musculoskeletal injury.

HIIT workouts are more exhaustive then steady state endurance workouts. Therefore, a longer recovery period is often needed. Recommend to your participants to start with one HIIT training workout a week, with their other workouts being steady state workouts. As they feel ready for more challenge, add a second HIIT workout a week, making sure they spread the HIIT workouts throughout the week.

Regardless of age, gender and fitness level, one of the keys to safe participation of HIIT training is for all people to modify the intensity of the work interval to a preferred challenging level. Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with other persons.

You as the instructor need to know your group and level the workouts appropriately, give modifications and guidance to your participants throughout.

If any participants experience any of the following they must stop exercising and consult their doctor –

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• chest pain or tightness in the chest, neck or throat• considerable difficulty breathing• abnormal heart rhythm; nausea' dizziness, light-

headedness, or visual  interruption• excessive cold sweat• extreme or lasting weakness or fatigue

Here at Choreography To Go, we recommend you ask all participants to fill out a health screening questionnaire before starting any HIIT type class with you and you verbally screen your group on a weekly basis.

Example - Pre Exercise Questionnaire

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Name

Address

Telephone number Mobile

Date of Birth

Email

Emergency Contact

Relationship

Emergency contact number

Health Questionnaire

Please Circle the appropriate answer accurately to help me provide you with the highest level of service.

Has your Doctor ever indicated that you have a heart condition? Y/N

Has you Doctor ever said that you suffer from high blood pressure? Y/N

Have you ever been made aware that your cholesterol was high? Y/N

Are you bothered with severe chest pains during physical exertion? Y/N

Do you experience dizziness or fainting? Y/N

Do you have any bone, joint or muscular problems? Y/N

Details …………………………………………………………………………………………………………………….

Are you Pregnant or have been within the last 6 months? Y/N

Are you diabetic? Y/N

Please indicate which type TYPE I / TYPE II

Do you suffer from arthritis? Y/N

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Are you taking any medication or prescribed drugs? Y/N

Details………………………………………………………………………………………………………………………

Do you suffer from Epilepsy? Y/N

Do you suffer from Asthma? Y/N

Please provide any other details you would find relevant prior to undergoing physical exercise on the back to this sheet of paper.

If you have answered YES to any of the above, you may be required to contact you GP before undertaking any exercise with Choreography To Go

Terms and Conditions

I have read and completed this form in its entirety and answered all questions accurately.

I understand that I am responsible for monitoring myself throughout exercising with Choreography To Go and Group exercise classes and take full responsibility of my own actions. I will inform my trainer if any symptoms or changes occur.

(Client) Sign …………………………. Date…………………………………

(Instructor) Sign …………………...... Date…………………………………

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TEACHING TIPS FOR YOUR HIIT CLASSES

Programme Design: know your participants. In many of the standard fitness programmes offered in clubs today, the class descriptions are so specific that participants know what to expect before they enter the room. Make sure this is the case:

• Find out what types of exercise they do and don’t like.• Determine what they hope to gain from the class.• Stay flexible; be ready to change or modify moves.• Keep It Safe and Simple (KISS): To start with, you do not need

to overload your HIIT classes, they are designed to push clients to the max so don’t try to over load them with complex choreography.

• Think “Good, Better, Best”; the best movement choice is one that everyone can perform well and get the most out of the workout to start with, if you give them your most advanced exercises to start with, they have nowhere to go with it. Instead use different training methods like pyramids or tri-sets using the same moves you have done in basic intervals.

• Plan for longevity; you want to be a part of getting your participants fitter, stronger & leaner. This isn’t going to happen overnight! Make them aware of this!

• Ask for feedback from the group.

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• Remember that weight loss is 70% nutrition and 30% exercise so if they have this as a goal, they need to be focused on clean eating as well!

MOVEMENT & CUING

Most of your participants who come to interval training may not do anything like this in their normal classes or exercises sessions so make sure you demo clearly, ideally a 3D demo – from the front, side and back profile so they can really see the move, pre-teach harder moves and then once they know what they are doing, get into the group and COACH!

Teach movement with meaning,

• Explain why a move is relevant, and describe its purpose.

• Use the warm-up as a rehearsal for moves that will be used later in the class.

• Build from basic steps and do gradual progressions.• Pay attention to changes in direction, rhythm, tempo,

balance, volume, complexity and plane.• Suggest simple modifications or default moves.• Use movement patterns that reinforce agility, balance and

stability.• Take advantage of the training method you are using if you are

using pyramids make the top of the pyramid the hardest move!• Cue both visually and verbally; cater for different learning

styles in the class.• Assess the room’s physical setup. How will posts, doors,

equipment and size affect your participants’ ability to move

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safely?

MOTIVATION & COMMUNICATION

How you communicate with your participants helps determine whether they continue with your class, but their reasons for initially attending can differ significantly from others in the group. Participants in HIIT tend to be motivated by four factors: Improved Stamina, weight loss, appearance and Participation. Notice how choreography is not a top motivator!

• Say your name and learn participants’ names.• Notice and comment on progress of any sort.• Be sincere, enthusiastic, caring and compassionate.• Have a sense of humor.• Get into the group and motivate, rather than just leading from

the front, speak to participants directly and correct technique where needed

• Respect participants’ physical limitations, not everyone in the class will be fit to start with.

• INDIVIDUAL TOUCHES

Every participant (and instructor) has things they prefer, but one essential personal touch is to learn students’ names. Take time to find out their goals for coming to class & make them feel special. HIIT Classes are very popular and are across timetables all over the UK in health & fitness clubs, leisure centres and community halls so the reason they will keep coming back with be because of YOU not necessarily the workout!

Music In the last 10 years the body of research on workout music has swelled considerably, helping psychologists refine their ideas about why exercise and music are such an effective pairing for so many people as well as how music changes the body and mind during physical exertion. Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived

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effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual—often without realizing it. In a 2012 review of the research, Costas Karageorghis of Brunel University in London, one of the world's leading experts on the psychology of exercise music, wrote that one could think of music as "a type of legal performance-enhancing drug."Music companies are now creating interval style music in different formats including pyramids, conventional intervals, supersets, Tabatta style etc. Here at Choreography To Go, we recommend using Pure Energy - http://www.pureenergymusic.com/

Interval Training Protocols

Interval training protocols differ in terms of length for both high and low-intensity intervals, the ratio of high to low-intensity, and the level of intensity during workouts. Three leading protocols are the Tabata Method, Little Method, and Turbulence Training.The Tabata Method was developed in 1996 by Dr. Izumi Tabata of Japan. It involves high-intensity spurts at 170% of one’s VO2 max. The workouts total four minutes and involve 20 seconds of high intensity followed by 10 seconds of rest for eight cycles. The recommended frequency of Tabata workouts is between two and four times per week. Tabata is best for those who are already fit and are looking for a workout that requires very little time. The

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Tabata Method can also be performed with strength training movements.To implement the Tabata Method, try the following. Start with a three-minute warm-up, then sprint for 20 seconds. Rest (walk) for 10 seconds, then repeat the sprint/walk cycle for a total of eight cycles.The Little Method was developed by Drs. Johnathan Little and Martin Gibala in 2009. It involves high-intensity workouts at 95% of one’s VO2 max. The protocol calls for 60 seconds of high intensity followed by 75 seconds of low intensity. Repeat for a total of 12 cycles (totaling 27 minutes) up to three times per week.To implement the Little Method, start with a three-minute warm-up. Cycle for 60 seconds quickly and with max resistance. Follow that with 75 seconds of slow cycling at low resistance, and repeat the fast/slow cycle for a total of 27 minutes. This is best for those at an intermediate fitness level who have 30 minutes to spare.Turbulence training was developed by exercise physiology researcher Craig Ballantyne. It involves eight-rep weight training sets alternated with one to two-minute cardio sets. The protocol alternates high-weight/low-rep strength training with high-intensity cardio. The maximum 45-minute workouts combine strength training with cardio, and the recommended frequency is three times per week.To implement Turbulence Training, start with a five-minute warm-up. Perform an eight-rep set of a weightlifting movement (like dumbbell presses) followed by one minute of mountain climbers. Repeat through a full-body routine for 45 minutes. Turbulence Training is generally best for those who have longer to train and are looking to incorporate strength training into their routines.

Teaching tips for YOU as the instructor 1. Know that interval training integrates well into any cardio-based class; for example, step, high-low, indoor cycling or cardio ball.2. Be experienced enough to accurately assess the fitness level of class participants.

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3. Develop an accurate system to gauge intensity. Perceived exertion seems to work best in a choreography-based class. Heart rate monitors are good for indoor cycling.4. Always warm up students for 5-10 minutes before starting an interval workout.5. After warm-up, begin with exercises or choreographed moves that allow participants to work in their comfort zones. Step choreography is great for maintaining steady state.6. When incorporating intervals, encourage participants to increase intensity. Movements with increased speed or range of motion are helpful, as are plyometrics or power moves. For example:

• jump squats• explosive lunges• jumping jacks• vertical jumps• squat thrusts• mountain climbers• fast feet

7. Always give modifications. Many participants may not want or feel fit enough to do interval training. We want them to feel included. So, as an example, encourage them to perform a conventional squat as a substitute for jump squats during the interval. Always include movements that are less challenging. Encourage participants to monitor themselves and work at their own pace.8. Base the length of an interval on how long the participants need to recover. A 1:3 ratio is typically sufficient. For example, if the interval of explosive lunges is 1 minute, then you will need 3 minutes or more of simple stability ball choreography to actively recover. Participants should lower their heart rates to 50%-60% of maximum (cardio comfort zone), or steady state, before repeating an interval. If students need more time to recover, then lower the intensity of the intervals.9. Watch for signs of fatigue. Perfect form and technique are important. Encourage participants to modify movements when form begins to fail.10. Interval training can be safely performed 1-2 times a week. Tell students to allow 2 days to recover between interval days. Encourage them to exercise at a lower intensity on those 2 days.

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Choreography notes

Warm up – Lunge side to side with shoulder rolls, add elbows, add full

arms Dynamic stretch for chest on the diagonal & in the middle Swoop Lunge back with same arm as leg, then opposite arm to leg Lunge with arms over to side & rotation Spine twist with arms in Cossack, then reach back Lunge single single hold with toes up Knee lift up & out with opposite arm to leg Rotate hip & arm – stay on same side for 8x Reach back on diagonal and down low Roll down, walk out to plank\cobra and walk back, rotate Step lunge forward with arms up, arms rotate over front leg

& then over back leg Step lunge to side with arms over head

Conventional intervals45 seconds on an exercise and 15 seconds to rest

Lunge forward on R legLunge forward on L legAlternate lungeSquat with reachWide to narrow squat on R Wide to narrow squat on LTap 3 times to R with single leg squatTap 3 times to L with single leg squatPulse lunge R with kickPulse lunge L with kickWide pile squat with alternating heal liftSingle leg squat R with hands touching floor and then upSingle leg squat L with hands touching floor and then upHigh KneesJack JumpsRun on spotMountain climber standingLateral leapShuffle on spotFast feet out and inTap out to side

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Hop scotch Can canStanding glute squeeze with foot in crook of knee Single arm press up laying on side both R & L Plank with hand reach forwardPress up with alternating tap outSide plank RSide plank LSit upsScissor legs ab crunch4 Jacks 4 jack plank8 high knees and 1 walk outHill climbersTucks in and outBunny hopsHop on R legHop on L legSquat jump/ Liftv- sit with arms reaching on diagonal Russian twistAb crunch – alternate legPulse sit upGlute squeeze with R leg lift – repeat other sideDouble leg crunchPlank with swim leg to side Bear holdSpider manPlank twistPike to plank

KS SPIKEDHIIT training is so popular at the moment and KS SPIKED really pushes your clients to the max! SPIKED works on a principal of spiking your metabolism by working your CV system against your muscular endurance ability. So you will be resting your endurance component of fitness whilst working your CV and vice versa. The intervals work on a principal of 30 seconds of Cardio followed by 30 seconds of resistance and you work for 4mins and then have a 1 min rest. That way the class can put the most in to get the max out of it!Cardio ResistanceRun on spot Lunge forward on R legPendulum swing Lunge forward on L legJack jumps Squat reachHigh knees Power squat

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Rest – 1 minCriss cross Lunge kick RVertical jump Lunge kick LHalf turn Squat with rotational feet in & out Kick forward Squat kick

Rest – 1 minLateral leap Press up tapHop scotch Knee drive on R2 kicks forward & 2 back Knee drive on LStanding mountain climber 3 squats and turn

Rest – 1 min4 jacks & 4 jack planks Plank twistR leg hop forward & back Single leg squat on RL leg hop forward & back Single leg squat on L3 shuffle with knee Wide squat with alternating heal lift

Rest – 1 minCan Can Plank punchBurpee to squat Hill climber R legWindmill Hill climber L legAlternate hand to foot Tricep dip

Rest – 1 minCycle Frog pressScissor legs with rotation Single leg extension with open closeCan Can V Sit Side plank with rotationHill climber Side plank with rotation

KS SUPREMEWe recognise that not all clients will want to do high impact moves, however they still have the same goals to want to burn fat, increase fitness & boost metabolism rates. So I have created a format that does exactly that! KS SUPREME works on taking the impact out but keeping the intensity high. Your clients will achieve the max results but without the impact so this is ideal for anyone who is suffering with injury, or maybe your older clients. I work on a principal of 45 seconds on an exercise followed by a 15 second recovery; however you can change this to suit your cliental. Block 1

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Squat Kick frontSquat wide to narrow Right side4 alternating lunges, 4 narrow squatsSquat wide to narrow Left side3 taps right, squat left leg3 taps left squat right leg

Block 2Knee driver RJack slideKnee driver LAlternating side tapRun/ walk forward 1 squat, run / walk back 1 squat3 shuffles side with a knee lift

Block 3Alternating side tap x4 with plank side tap x48 alternating knee lift with 1 press up8 hill climbers, rotate to side plank1 squat 1 lunge R1 squat 1 lunge LSlow burpee

Block 4Roll backSlow scissorSuperman pulse for 3 ¾ plank with hand tapStanding abdominal crunchStanding oblique crunch

Interval Step

45 seconds on an interval 15 seconds active rest – Music is Pure Energy HIIT Vol 1Round 1 – Legs

• Power straddle over step• 1 squat 1 lunge combo with rotating arms (right side)• Power V jump on to step• 1 squat 1 lunge combo with rotating arms (left side)• Knee drivers (right side)

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• Knee driver (left side)

Round 2 – Arms and Core• Traveling press up on step• Plank Reach• Opposite hand to foot taps with Tricep Dip• Seated Crunch• Burpess on step• V SIT with arms

Round 3 – Basic Choreography

• Double Stomp, single stomp, Repeater Knee• Straddle off the front, back, straddle down and double

power knee• 7 knees on the corner• 1 power squat off side of step, 1 basic repeat other side• Super man fly overs• Power lunge on step, power lunge tap off step

Round 4 – Combo

• 1 power V, 1 Asymmetric press up (alternate sides)• Step up and down, plank twist right and left• Repeater knee (1 knee, 1 curl 1 outer thigh) Burpess• 1 squat, 1 Oblique crunch standing – change sides• Single leg squat and reach (right)• Single leg squat and reach (left)

ABDONMINALSPyramid 1 – Standing 50/40/30/20/10 break 10/20/30/40/50

Elbow to thigh same side - alternate Reach to back of heal then up to centre - alternate Standing ab crunch Knee crunch one side / change sides half way Tuck crunch 30 second break Tuck Crunch Knee crunch one side/ Change sides half way through

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Standing ab crunch Reach to back of heal then up to centre – alternate Elbow to thigh same side - alternate

Pyramid 2 – PLANKS 50/40/30/20/10 break 10/20/30/40/50 Walk out to plank leg lift 4x and walk back Side plank / normal combo Spiderman R&L, Press up plank combo Plank twist Walking plank 30 second break Walking plank Plank twist Spiderman R&L, Press up plank combo Side plank/ normal combo Walk out to plank leg lift 4x and walk back

Pyramid 3 – Standing 50/40/30/20/10 break 10/20/30/40/50 lunge forward with spine twist Canoe with rotation Standing knee crunch Elbow to opposite knee Pike to plank 30 second break Pike to plank Elbow to opposite knee Standing knee crunch Canoe with rotation Lunge forward with spine twist

Pyramid 4 – SEATED 50/40/30/20/10 break 10/20/30/40/50 Full roll back, 4x side taps Leg push on elbows Frog press – up & out Scissors with twist Straight leg lift 30 second break Straight leg lift Scissors with twist Frog press up & out Leg push on elbows Full roll back, 4x side taps

Tri Sets – 30/30/30- 30 second rest or 20/20/20 – 20 second rest Side plank leg lift/ rainbow leg/ knee lift crunch

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Alternate tap down, side tap, curtsey, double tap / Knee roll into double leg stretch/ Breast stroke swim leg

Side bend/ alternate top arm & leg switch/ thread like a needle Plank-leg pull R/ Plank –leg pull L/ Plank shift weight ¾ plank with alternate arm forward, wide, salute, swim / full plank

with arms out & in/ plank with arm wrap

1st Giant sets – 5 exercise no stopping standing Standing extension with single knee crunch R Standing extension with single knee crunch L Standing oblique crunch R Standing oblique crunch L FIGURE OF 8

2nd Giant sets – 5 exercises no stopping floor Shoulder bridge knee to elbow R Shoulder bridge knee to elbow L Shoulder bridge R leg to side out and in Shoulder bridge L leg to side out and in Criss cross

3rd Giant set – exercises no stopping all fours ¾ plank with swim leg R ¾ Plank with swim leg L Full plank with opposite arm to leg lift & hold R Full plank with opposite arm to leg lift & hold L Bear rock

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Marketing ideas for your HIIT classes

Setting up your own community classes is an option for every teacher wherever you live, in your area there are scores of people who will NEVER join a health club but would love to go once or twice a week to a local class - the key to your success is regular MARKETING.

Here is a check list of marketing ideas that, if applied, will guarantee success in setting up your own community classes. If you apply them all you will definitely get the masses streaming into your class.

1. Have professional posters made and designed by companies online like ‘FIVER’. Include a photo and class details, include what to wear, what to bring. Laminate posters and put up in Hairdressers, Chiropractors, Nail Bars, Beauticians, Chiropodists, Sports Massage therapists, Physiotherapists, Doctors, Dentists, Supermarkets, Post Offices, Library, Shops, and Offices.

2. Send press releases and a photo bi monthly to all local papers about the benefits of interval style fitness. Offer to give a monthly workout or fitness tips for interval training.

3. Write 5 short interesting fitness articles and send to all local papers and enquire about writing for FREE a weekly/monthly fitness articles.

4. Make or have professionally made a banner advertising your class and put it outside your venue when you are teaching, invite new people to come and have a look at the class before they join.

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5. Advertise your class regularly in the leisure guide or What’s On section of your local paper.

6. Organise a Bring a Friend For Free week.

7. Sell blocks of classes and give a class for free eg buy 10 classes and get 2 free

8. Run a loyalty scheme. Have cards printed or make your own and sign each time the client comes to class, offer a prize or free class when the clients attends 10x, 20, 50x, 100x

9. Always carry business cards, timetables, flyers and posters wherever you go. Always give out at the end of class and pass on complimentary cards to friends.

10. Ensure clients rely on you for their fitness information. Photocopy fitness articles and information or write your own and give out at the end of class.

11. Align yourselves with other Health related professionals in your area. Keep a stock of business cards for your favourite beautician, nail technician, physio, osteopath etc and give out their cards at the end of the session in return for them endorsing your classes.

12. Give A5 Flyers out to your class members to put up at their networking places.

13. Give out comment cards and get regular feedback from classes.

14. Take everyone who attends your class, name, address, telephone number and email address and when clients stop attending or drop off from your class send them an email, a postcard explaining that they are missed and invite them back into your class.

16. Social Networking websites. Join Facebook/ Twitter/ Instagram and set up a page and community group. Invite all of your friends/school friends/class members/neighbours/local groups to join your Facebook site. Mail out to your group every week and create a Super Seniors closed group on Facebook to speak to your members on a daily basis.

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17. Build your list. Your email database and postal mailing list is your businesses life blood. Maintain it and update it every week. Email out weekly and post out monthly.

Contact us –

Rachel – Rachel@choreographytogo.com

Kelly – Kelly@choreographytogo.com

Lesley (PA to Rachel) Lesley@choreographytogo.com

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