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Creative Group Exercise Class Ideas for Instructors (Fitness Pilates, Strength & Mobility)

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Yoga Block Strength Ideas

Progressive Variations
- Incorporate lateral movement and side bends after squats.
- Perform single-arm squats, alternating sides, then both arms together.
- Step-back hamstring stretch using the block under the forefoot for hip hinge activation.
Dynamic Balance Work
- Pedal the feet forward and back to mobilise ankles.
- Place one foot on the block, bend and reach to stretch the hamstring.
- Progress into hinge-forward movements for posterior chain activation.
Functional Strength and Mobility Sequences
- Use the block as a prop for forward, side, and backward taps followed by single-leg squats.
- Alternate sides to create balance and coordination challenges.
- Add wide squats and side lunges for glute and leg engagement.
Creative Block Variations
- Combine squats with abduction and adduction taps for dynamic balance.
- Incorporate stepping or hopping over the block for agility training.
- Encourage creativity and progression with small movement combinations.
Closing Notes
- The sequence builds functional strength, balance, and mobility in a compact format.
- Ideal for mixed-ability classes looking for variety with minimal equipment.

Superset Ideas Weights & Yoga Blocks

Summary

Introduction and Setup: RACHEL introduces the live session focused on supersets using 6 kg weights and yoga blocks, performed to a new Pure Energy mix at 120–122 BPM, suitable for strength training.
Concept of Supersets: Explanation of how supersets combine two intervals of exercises before resting, allowing pairing of upper/lower or front/back body movements using different equipment.
Lower Body Work (with Blocks): Demonstrates squats with heel raises, ensuring knees are not locked and glutes are used for power. Includes variations such as body pump-style sequences and squats with rotation.
Upper Body Work (with Weights): Progresses to a shoulder complex including upright rows, front and lateral raises, and bicep-to-shoulder combinations, often performed in fours.
Core and Functional Moves (with Blocks): Incorporates rotational movements, block lifts, and deadlifts using the block for foot elevation and balance. Adds hammer curls and shoulder rotations for variety.
Mobility and Stability Focus: Demonstrates how to engage inner thighs with blocks while performing upper-body mobility work—rotation, tiptoe calf lifts, and lateral flexion.
Advanced Variations: Suggests elevated lunges using blocks for extra range and balance. Encourages experimenting with centre lunges and rotations.
Closing Notes: Promotes new “Ultimate Superset” album (128 BPM), upcoming courses, and fitness classes, including hot and reformer sessions.

Step basic ideas

Summary

Warm-up: Performed to the Hit 54 music mix (a slightly quicker tempo). Uses a low step platform for accessibility and safety.
Combination 1:
- Wide march followed by two stomps.
- Add-on: two lunges and a repeater.
- Emphasis on layering moves, alternating leads, and keeping it basic for all levels.
Combination 2:
- Walk across the step, crossover with a tap, then reverse turn and knee lift.
- Optional variations: replace reverse turn with double knees or repeaters.
- Encourages creativity with transitions and directional changes.
Combination 3:
- March on top, step back into a curtsy, then basic step.
- Single knee and three-repeater transitions to switch lead legs.
- Ideal for teaching leg changes and rhythm maintenance.
Combination 4:
- Seven-repeater combo followed by a shuffle and four basic steps.
- Encourages participants to layer moves and modify intensity.
Closing Notes: Encouragement to attend the in-person step class or access choreography via newsletter; reminder that all moves are progressive and suitable for mixed abilities.

Step basics part 2

Summary

Starts with marching warm-up leading into basic steps and simple rhythm changes.
Adds tap dance steps combined with two basics to introduce variety.
Incorporates single knees, kicks, and three repeaters for muscle engagement.
Alternates movements between left and right sides to balance the routine.
Introduces “up and straddle” steps with power basics and repeaters to increase intensity.
Adds up-lunge and V-step variations for dynamic transitions.
Encourages creative freedom — users can simplify or turn steps on corners.
Routine built around 8-count marching and two basic steps structure, allowing easy repetition and musical alignment.
Three repeaters form a rhythmic core across movements, keeping participants consistent and balanced.
The entire workout fits neatly in 5 minutes, ideal for warm-ups or micro-sessions.

Summary of Exercises

Begins with a mat-based segment including half roll backs and bow and arrow rotations to activate the core.
Adds C-curve holds and alternating right/left rotations for spinal mobility and abdominal control.
Moves into strength training using dumbbells or bodyweight with options to stay on knees or stand.
Focus on shoulder presses and forearm squeezes to engage upper-body muscles.
Transitions into light cardio, including double steps to the right and left, and single steps to elevate heart rate.
Introduces three repeaters and wide-to-narrow power jumps for endurance and coordination.
Structure follows a triple challenge format: mat exercise, strength set, and low-impact cardio.
Each round lasts about a minute with 15 seconds recovery.
The full protocol runs approximately 26 minutes, suitable for a 45-minute class when combined with warm-up and cool down.

Balance with the Blocks

Summary of Exercises

Begins with discussion on types of yoga blocks (TRX hard blocks, standard firm and soft blocks) and their effects on balance and comfort.
Explains how block texture and size influence stability: soft blocks increase challenge; hard blocks offer support for smaller feet.
Recommends affordable options from supermarkets or online retailers for group classes.
Encourages incorporating 5–10 minutes of balance training into classes for all ages and abilities.
Warm-up sequence includes arm line movements, starting with single and double arm lifts to establish posture and rhythm.
Progresses into single squats followed by combined arm and leg flow patterns.
Adds rotational movements: “bow and arrow” right and left, alternating with slow spinal twists.
Introduces side bends (two per side) to improve lateral flexibility and stability.
Combines squats, arm lifts, rotations, and side bends into smooth choreographed flows suitable for warm-ups.
Shifts to balance training by standing on one block—choosing between hard (easier) or soft (harder) depending on skill level.
Emphasises ankle stability drills: standing on a block and changing gaze direction (right, centre) to challenge proprioception.
Adds toe taps front, side, and back, progressing to knee lifts and bends to engage glutes, hips, quads, and ankles.
Suggests using arms for counterbalance or removing them to increase difficulty.
Performs eight repetitions per side for glute and leg endurance.
Progresses to hip abduction and lean-forward variations with single knee lifts and squats.
Adds lunge patterns: back foot on block, front leg forward, hinging from the hip for glute and thigh conditioning.
Introduces core activation using block between thighs, engaging adductors and promoting pelvic stability.
Adds spinal rotations (right and left) with the pelvis fixed, followed by open-arm spine twists.
Demonstrates kneeling lateral flexion with arms over the top, isolating upper-body movement.
Combines lateral flexion and rotation for full spinal mobility.
Offers chair-based adaptations, allowing participants to perform lateral bends and twists while seated with a block between the thighs.
Concludes with encouragement to blend movements into flows or use them individually for targeted conditioning.
Mentions Balance Fit programme, which integrates yoga blocks for balance and stability training.