By: Erin Gray
January, February, and March is an awesome time of the year to work in the fitness industry! We are lucky to have the opportunity to motivate, inspire, and provide accountability to all of our new members. Unfortunately, it is also a buzz kill at this time of the year, too. The increased foot traffic is awesome, but the over-filled gyms can cause an increase of complaints. Not to worry, we are here to help!
During your busy months, here are 5 great workouts that your members can do while they wait for their favorite treadmill, trade out for their normal machine cardio routine, or cut down on the time they need on an elliptical. Feel free to print these off, post at your training check-in desk, and let your members know so they can get a great workout, even if “their machine” is taken.
What you need: Plyo Box
- 12 Tricep Dips off side of box
- 12 Box Jumps or Step Ups
- 12 Push Ups with hands on box or a challenge with feet on box and hands on the floor
Complete all 5 rounds as quickly as possible.
What you need: One Kettlebell (go for a moderate-to-heavy weight, starting lighter for beginners)
15 minute AMRAP (as many rounds as possible)
- 10 Two Handed Swings
- 10 Cleans on right side
- 10 Goblet Squats
- 10 Cleans on left side
- 10 Round the Body Passes (go the opposite direction on alternating rounds)
What you need: One Battle Rope
4 Tabatas, taking a one minute break after each completed Tabata, makes for 16 total minutes of work (20 seconds of all out effort, followed by a 10-second recovery, done 8 times to equal one Tabata)
- Tabata #1: Double arm waves
- Tabata #2: Jumping Jacks with Rope in each hand
- Tabata #3: Alternating waves with alternating backward lunges
- Tabata #4: Slams
What you need: One Jump Rope and one mat
20 Minute EMOM (Every minute on the minute)
Complete the number of reps within 60 seconds. If you finish before the 60 seconds is up, rest. If you do not finish before :60, then stop that exercise and begin the second exercise.
Odd Minutes: 100 Single Unders (aka Jump Rope Rotation) or a challenge of 50 Double Unders
Even Minutes: 10 Burpees
What you need: Hanging bag or free standing bag, boxing gloves, and one mat
15 Minute Cardio Fight Gone Bad
1 minute of each exercise. You’ll be moving continuously from one to the next without taking a break. After all 5 exercises are complete take a one minute break. This equals one round. Complete two more rounds. Train like a fighter does! Treat each minute as though it is the only minute.
- Exercise #1 One minute of Alternating Jabs on the bag (Go all out!)
- Exercise #2 One minute of sit ups
- Exercise #3 One minute of Alternating Upper Cuts on the bag (Keep going all out!)
- Exercise #4 One minute of Jump Squats
- Exercise #5 One minute of Alternating Hooks on the bag
With these workouts, your trainers will have a chance to shine and show their expertise with your clients. Giving them options not only helps break up their routine, but also opens up the paths of communication between trainer and client. Win-win! And, if you’re uncertain about some of these moves, you can search for any of them by name on YouTube for a quick demo (hint, hint).
About the Author: Erin Gray is the Education Coordinator at Power Systems, Inc., and is an industry professional with over seven years of experience. When she isn’t helping Power Systems employees learn about the latest and greatest products on the market, or working a trade show, you can find her researching all the latest fitness trends, teaching a cycling class, or doing CrossFit.