We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Spice up your group strength workouts with games.
Mike Powell/Digital Vision/Getty Images
Group strength workouts can enhance motivation, increase effort and foster a sense of camaraderie. Whether you are a group exercise instructor or a fitness enthusiast, using the same strength format for every class or workout gets boring and could discourage good fitness outcomes. With a little creativity, however, you can come with various routines for group resistance training. You could also change up the number of repetitions or sets for each exercise or the length of the intervals to make things more interesting.
Set Up Stations
Setting up exercise stations or a strength circuit is a common and effective format for group strength training. This method is especially ideal when you have a limited amount of equipment. Assign specific exercises to different locations or pieces of equipment around the workout space. Write down the names of the assigned exercises on a board or individual index cards at each station to create smoother transitions. Determine how long a person should work at each station and rotate through the circuit for a designated number of repetitions.
Super-setting, or pairing up your strength exercises, can create a time-efficient workout. Select two exercises that target opposing muscle groups for each super-set, such as pushups for the chest and pullups for the back. For something more challenging, pair up same muscle group exercises, such as a dumbbell chest press and an incline chest fly. Perform each super-set for two to four rounds and then move on to the next pairing of exercises. You could have group members partner up so that each person does one exercise of the super-set with a certain piece of workout equipment and then they switch.
Some group members may want to move quickly and get through as many rounds as possible while some others may want to take their time and perform the movements more slowly. A self-paced workout is helpful, especially if you have a group of motivated exercisers. Develop a list of exercises or a circuit and assign a number of repetitions for each movement. Instruct group members to perform each exercise in order for the designated number of repetitions. You could set a time limit to see how many rounds each person completes or you could set a group goal.
Create a workout that allows group members to work in pairs. Select exercises that require partners to work together. Instead of anchoring a resistance band to a stationary object, for example, one person could hold the band while the other person does an exercise. There are many medicine ball moves that two people could do together. You could also get creative with traditional exercises. For example, while one member is performing push-ups, the other person completes lateral squats over the feet of his partner.
Revisit the Playground
Add an element of youthful play to your group workouts. Plan some modified childhood games for added challenge and some competition. Incorporate different strength drills at different stations in a relay race. Your group could create their own tag game, but when a person is tagged out, he or she must do a certain number of reps for a particular exercise of their choice.