"Relay" race

This can be a good chance for them to meet new people. You can move between groups correcting posture, explaining benefit of activity, etc. and joining in when/if you feel like it. A good class to do if you are an injured instructor or just need a class off!

Before class, make 2 identical sets of cards with the following excercises (and whatever else you think of). Shuffle cards. If some are not appropriate to the class format, pull them out or let the participants of a strength class know that they may find a stray cardio card and can ignore it, for example. There will be more than a class-worth of cards here... you may want to announce when they have 10 and 5 minutes left, then bring them together for a final stretch. Since some cards take longer than others, they it is not really a race... they are all winners ;)

Divide the class into two somewhat-equal groups.

Set up high steps (4-5 pods on each side) and announce that they will need weights (heavy & light), stability ball, mat, and medicine ball for some tasks... in order to keep the floor free of excess clutter, they may get these as needed. As always, participants should modify exercises as needed!

Cards:

• Water Break (can be saved for later)
• Water Break (can be saved for later)

• 25 Crunches - 2 sets
• 25 Bicycles
• 15 Full sit-ups - partner up & hold eachothers feet - NO CHEATING!
• Plank - hold for 30 seconds

• 50 Jumping jacks
• 50 High knee jogs
• 2 Laps around the room - skipping
• 2 Laps around the room - jogging
• 2 Laps across room & back - walking lunges
• 2 Laps across room & back - walking lunges with front kick
• Shuttle runs - from end of room to 1st crack in mirror, back to start... then to 2nd crack, back to start... to far wall, back to start...repeat once.
• Jack, right jab, jack, left jab - 10 times
• Side kicks - 20 each side
• Rear kicks - alternate legs - 20 times
• Step up onto high step - 20 each leg
• Step up onto high step with knee lift (right foot steps, left knee lift, then swich feet)- 20 each leg
• Step up onto high step with hamstring curl (right foot steps, left ham curl, then swich feet)- 20 each leg
• 25 Basketball shots (non weighted)

• Shuffle around room - 1 lap left foot leads, 1 lap right foot leads (abductor, adductor)
• Holding onto wall, slow side kicks - 20 each leg (abductor, hip flexor)
• 10 Tricep dips from high step or on floor (triceps) - 2 sets
• Laying on stability ball, 25 bench presses (chest)
• Laying on stability ball, 25 flys (chest)
• Laying on stability ball, 25 overhead pulls (lats) (arms stay soft, but do not bend with range of motion... extend arms behind head, raise over chest... hinge at shoulder)
• 15 Bent-over-row with weights (back)
• Laying chest-down on stability ball, 10 reverse flys (back)
• 15-20 Push ups (chest, triceps)
• 20 Bicep curls - full range of motion
• 20 Bicep curls; angled to side - full range of motion
• 20 Tricep kickbacks, one arm at a time or both together
• 15 Shoulder presses (shoulders)
• 15 Lateral raises (shoulders)
• Ball squats against the wall - 20 full range of motion
• Wall sit using stability ball - 30-45 seconds (do 1/2 of a ball squat and hold the sitting position)
• 20 "Frog" jumps (quads, gluts) (start with feet on floor, squatting, with fingers touching floor... spring upward, shooting hands into the air...return to starting position)
• 20 Calf raises with weights (calves)
• Chest pass medicine ball between partners (chest, triceps)
• Squat / underhand pass medicine ball between partners (quads, biceps)
• Lunge / overhead pass medicine ball to between partners (quads, gluts, triceps)

Have fun with this! Feel free to add exercises!

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