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I love using the stability ball in my training and classes. It's a great piece of equipment to use because it's fun, it's extremely versatile, it works multiple muscle systems at once and it's an amazing tool for balance and core strength. I programmed this workout for one of my classes to really focus on core strength, balance and unilateral training. It's so important to confuse our muscles, especially if you're a nine to fiver who is confined to sitting at a desk all day. Balance is important!

Stability Ball Strength Workout:

Complete 3 rounds of each circuit. Rest for 1-2 minutes between each circuit. I kept the reps mostly in the 12-15 range to work on muscle endurance and keep everyone's heart rates high. 

Circuit 1:

[embed]https://www.youtube.com/watch?v=TIN3q5Zp5o4[/embed]

12x: (each side) curtsey lunges with a single arm press 

12x: front to lateral shoulder raise *Be sure to take the momentum out here and focus on pulling with your shoulders. If you feel your body starting to rock or swing, lower the weight and focus on form.

8x: 2 plank rows and 2 plank jacks *This is one rep! You will complete 32 reps all together.

Circuit 2:

[embed]http://https://www.youtube.com/watch?v=U7N_3_ZCeGQ[/embed]

12x: decline stability ball push-ups with a knee tuck * You can always modify here with a regular push-up on the ground or on your knees.

12x: (each side) triceps kickbacks * Again, focus on pulling up and squeezing with the back of your arm and taking out all of the momentum. 

10x: 2 toe taps and 2 shoulder taps on the stability ball * Modify this by taking it to the floor and doing toe taps out to the side or just sticking to the shoulder taps.

Circuit 3:

[embed]https://www.youtube.com/watch?v=3FN4Zv7MPuU[/embed]

12x: (each side) single leg deadlift and upright row 

12x: stability ball hip bridges * Go SLOW on these! You'll feel it.

24x: plyo lunge with a stability ball twist * Twist the ball to the side of the front leg. Can always modify by taking the twist out or doing body weight reverse lunges.

Circuit 4:

[embed]https://www.youtube.com/watch?v=Vc9kpFuc3xM[/embed]

12x: sumo squat hold with an overhead side bend * Get low in the squat and focus on keeping your core tight and your pelvis tucked in (aka try to keep a nice flat back without sticking your bum out - think ballerina!)

12x: ball roll out with 2 knee taps * Can modify this by taking the knee tap out and holding a plank on the ball for 30 seconds.

12x: (each side) dead bugs * Hold the ball in between your RIGHT knee and LEFT hand. Bring your left leg and right hand to meet the ball. Continue this for 12 reps and then switch sides. This one doesn't look like much but trust me, you'll feel it if you keep your core engaged the whole time! 

12x: ball passes 

Enjoy the workout!! 

XO - Rach

Do you like training with a stability ball?

Do you feel like your off balance sometimes?

Is one side more balanced than the other?

 

Getting my ACE certification to teach group fitness in college was probably one of the best things I could have done. I've learned A LOT in the past three years that I've been teaching, but I know that there is a lot more to learn. If you're a group fitness instructor, a trainer, or even if you're thinking of becoming certified in the near future, here are some things that really helped me get to where I am now and made the whole instructor thing really "click." 

1. Practice

Practice, practice, practice. Especially when you're first starting out. When I started teaching cycle classes, I would put on my head phones, head to the gym and get on a cycle bike to run through my entire class. When you nail those cues, it makes for such a strong impact in class! When I put together my playlists, I listen to each song through and literally mouth the cues that I will speak in class. I probably look ridiculous, but hey, it works! Doing this makes it much easier during class, too, and you can really focus on your participants and keep the energy high. I STILL practice a lot. I had to sub a kickboxing class not too long ago and ran through combos for hours before! 

2. Take other classes

Take other instructor's classes that are similar to what you teach AND take classes that are way outside of your comfort zone. Some of the cues that I use on a regular basis are taken from yoga classes. I am so not a yogi. It's important to BE the participant so you can see what you like and don't like as one taking the class. It's also important to keep an open mind, as a lot of your participants come from all different backgrounds and fitness levels.

I very often take classes with instructors that I look up to so much. Watching a strong instructor in action is very empowering. I can't tell you how many cues, drills, exercises and songs I've taken away from other instructors that I idolize. It's important to have mentors and peers to look up to! This is one of my favorite ways to grow as an instructor. 

3. Ask for feedback

Ask for feedback from other instructors AND your participants. When I first started teaching, I would ask after every class what my participants liked about the workout and what they didn't like. Ask what kind of music your class likes, what their goals are, how they feel after the workout - every little bit of information helps. Once you nail down what your participants like, you will start to see that regular crowd and it WILL make you feel all warm and fuzzy. I've met so many awesome people through teaching. Remember: as an instructor, we show up for our participants - asking for their opinions should be top of mind. 

On the flip side, constructive criticism is key. If you're able to teach in front of your supervisor or another instructor or trainer, you'll be amazed at how much you can improve. Professional feedback can never be too valuable. 

4. Teach for your participants, not for yourself

I've been to classes where it's clear that the instructor is trying to get in a great workout for his or herself. While this is definitely possible, it's not the best mindset as a group exercise instructor. I'm totally guilty of this sometimes when I can't get my own workout in, but I'll reiterate what I said in the last point - as an instructor, we show up for our participants. It's very rare that I ever do the entire workout with my class (besides teaching to the 32-count in a strength or choreographed class). In spin classes, I get off of the bike almost every song. During my strength and cardio classes, I walk around the room giving high fives when the class is doing high knees. When you focus on instructing for your participants, you'll give them a positive experience. Be the instructor who helps with form. Be the instructor who cheers each participant on one by one. Be the instructor who gives high fives. I'm serious, this one's a biggie! When you show that you care for each one of your participants, they will return. And that's the whole point of being a fitness professional, right? Helping others adopt and sustain a healthy lifestyle. 

5. Read, learn & experience as much as you can

Keep on learnin'! There are really great sources out there for new information. I'm certified through ACE, so I regularly head to the website for new articles and information. As the fitness industry grows, we fitness professionals need to grow and adapt with it. Seek out fitness expos, conventions and specialty certifications when you can. Learning and growing will make you an overall well-rounded instructor. 

Go get em'!! 

XO - Rach

What's one thing that made you a better instructor or trainer?

What's your favorite quality in a group fitness instructor?

What are your favorite group fitness classes to take? 

Gone are the days where we have time to focus on and isolate each and every muscle group at the gym. Time is precious these days and furthermore, there is limited space and equipment at the gym with the new years resolution crowd! That is exactly why compound movements should be your best friend. They will get you the results you want without spending tons of time at the gym.  Simply put, exercises can be broken down into two basic categories: compound and isolation exercises. Compound exercises work more than one muscle group at a time (most of the time almost all muscle groups!) and they are always multi-joint exercises. Isolation exercises use one muscle group at a time and are only single joint exercises. Here's an example to make it clearer to visualize: A barbell squat includes movement of your hip & knee joint and fires up your quads, glutes, back, core and hamstrings. This is a compound movement. A seated leg extension includes the movement only at your knee joint and only targets one muscle group: your quadriceps. See the difference?  Now of course there's always a time and place for isolation exercises, but if you're short on time or can only get to the gym 2-3 days per week, read on to see how compound exercises can be a game changer.

3 Major Reasons Why You Should Do Compound Exercises

1. Functionality

Compound exercises are functional. In our daily routines, it is very rare that we are only utilizing one muscle group at a time. Pretty much every movement in every day activities, like walking, running, carrying groceries, sitting, playing sports, etc. involve moving multiple joints at a time. Compound exercises such as squats, deadlifts, rows, pull-ups, etc. mimic these everyday movements and can make us stronger for life. 

2. Bigger Bang For Your Buck

As compound movements utilize more muscle groups at once, your working harder, burning more calories and building strength all over your body in less amounts of time. Compound exercises also allow you to lift a bit heavier weight because you're engaging your entire body. Front squats and deadlifts, for example, are one of the best exercises that can be done (especially for you ladies!) because they require essentially every muscle in your body to work hard! And I'll tell you this - my core is sore every time after I do front squats because our cores work so hard to stabilize in a front loaded movement, and NEVER after I do crunches. Forget the endless crunches and work various muscle groups at once! 

3. Increase Lean Muscle Tissue All Over

Contrary to popular belief, heavier compound movements are really the tools you need to "tone" and "tighten" your entire body. Lifting heavy weights with proper and safe form will most definitely not make you bulky or spike your testosterone levels! It will do just the opposite: burn fat, boost your metabolism, define your muscles and make you one strong, badass lady. 

Here are some excellent resources around the web to help you learn more about adding compound exercises into your workout: 5 Compound Exercises You Should Add To Your Workout, ACE Fitness 5 Best Strength Moves For Weight Loss, Health Magazine Difference Between Isolation & Compound Exercises, Livestrong Here's a couple of my favorites! The first one is a side elevated squat with an upright row and lateral leg raise, phew! This one works literally your entire body and gets your heart rate up like no other. I also can't live without my sumo squats! 

[embed]https://www.youtube.com/watch?v=cbfNLeyn2nE[/embed]

Now tell me, do you incorporate compound exercises into your workout? Would you like to start? Would you like to see more workouts on my blog incorporating movements like these? Have a great day!! XO- Rach