C2Go Newsletter 30th January 2020

Hello 

I’ve released a new HIIT Mix which is on prerelease on Pure Energy this week. It’s called HIIT Disruption.

This is an idea may help you with your class design.

4 x 14-minute blocks.
For HIIT and interval music to be truly effective and motivating we need High energy, powerful beats with minimal vocals giving you time to cue each exercise, teach and provide effective instruction in minimal time frames.
I’ve tested the tracks and timings extensively.

Side 1 is 30 seconds of work with 10 seconds of recovery in 14 minutes total blocks.
20 x 30-second intervals with 10-second rest.

This class design is based on endurance training and the timing is extremely adaptable.

Block 1
Legs.

This is very simple but is highly effective.

Exercise 1 Sumo squats with weights or KB
Repeat x 4 intervals
Exercise 2 Plyometric Power Squat – Body Weight.
Repeat x 4 intervals
Exercise 3 Dead Lift with weights or KB
Repeat x 4 intervals
Exercise 4 Squat thrust to squat
Repeat x 4 intervals.
Its a killer.

Block 2
Shoulders & Back
Exercise 1 Shoulder Press with weights
Repeat x 4 Intervals
Exercise 2 Bent Over Row with weights
Repeat x 4 intervals
Exercise 3 Lateral Raise with weights
Repeat x 4 intervals
Exercise 4 Plank Renegade rows with weights
Repeat x 4 intervals.

Block 3
Plyometric and Power
Exercise. 1 Burpee
Repeat x 4 Intervals
Exercise 2 Sprinting OTS
Repeat x 4 Intervals
Exercise 3 Hill Climbers
Repeat x 4 Intervals
Exercise 4 Power Jacks
Repeat x 4 Intervals.

Block 4 Triceps & Core
Exercise 1 Tricep Dips
Repeat x 4 Intervals
Exercise 2 Tricep Extension
Repeat x 4 Intervals
Exercise 3 V sits
Repeat x 4 Intervals
Exercise 4 Reverse curls
Repeat x 4 Intervals

This leaves you with endless class design and architecture.
I‘ve created multi-class formats using these protocols and I will post some workout videos over the next couple of weeks so you can see how flexible this format can be.

Side 2 has a slightly different flavour using Giant Sets allowing you to teach different exercise and body parts in one Giant set. The music and track selection won’t compete with your teaching and the beats are highly motivating for a wide demographic of the participant.  I’ve also added warm-up and cooldowns to make this mix all-inclusive.

Ill write up class plans for side 2 in next weeks newsletter.
Any questions give me a shout.

*New Activation Band Workshop date added*

Cambridge 7th March 2020

David Lloyd Cambridge 1 – 330pm

CLICK HERE TO BOOK

Edinburgh 8th February

Bannertynes Newcraighall Click here to book

Have you booked?

Doing More Online

I’m working hard in my Supporters Group to help them get the confidence and skills to create business assets online.

Anything will rork online as long as you love it and you MARKET it well.

The secret to all of this is………….. marketing, consistent, marketing and building your personal brand – day by day, month by month, year by year. It’s not sexy and its not for the “get rich quick folks”…the slow and steady win at this.

Putting out quality content, trying a variety of groups, different lengths, different topics for different demographics.

You keep trying and tweaking and trying and tweaking……

Building your following.

Building Your email list.

Building Your brand.

Building your products and programmes – week by week, month by month.

Don’t give up. Don’t get disheartened. You have only just got going 🙂

Change is painful!

And the internet has changed a lot of things, from taxis and hotel bookings…….. the fitness industry is being disrupted faster than you think.

Look around……..Les Mills is putting serious £££££££ into Virtual and Going Direct To Consumer (DTC).

Health club operators are being disrupted by apps like Peleton so quickly they don’t even know how to tackle it.

Whilst social media platforms may change, understanding how consumers and audiences think, consume and communicate will never change.

Use social media platforms to build your brand and market your products, hone your message, attract a bigger audience, increase your customer base and you can scale your business bigger (with minimal overhead) than you ever imagine.

To get involved with my Supporters Community click the link below. Get HUGE discounts off courses and free SUPPORTER events.

Fitpro Supporters Link

https://www.facebook.com/becomesupporter/264012457040617/

Any feedback or questions send me a whats app 07976 268672.

Happy Thursday

Rachel x