WINTER
2016
GROUP EX, MIND BODY AND TRAINING INSPIRATION
This quarter we focus on some Winter warm ups. Take a minute to read these overviews, and
then watch the accompanying videos at fitnessnetwork.com.au/upskill
Let's prepare participants and clients for the intensity ahead
As the temperature drops outside, let’s warm things
up inside. For this release I worked with our incredible
presenting team to create sequences, choreography
and routines that will prepare your clients and
participants for the intensity ahead. What we do
before the workout is just as important as what we do
during it. Prepare to be prepared.
This issue’s featured presenter, Dan Henderson,
shows you how to use the battle ropes before the
workout begins and, proving that it’s never too cold
for an aqua class, Dominic Gili shares a brilliant
routine to get things going.
We want to bring you the best in education and
upskilling, so we’ve flown Virginia Winsemann all the
way from Germany for a world class example of how
The art of warm up
with Virginia Winsemann
The bodyART class includes five elements of Chinese Medicine.
Following the Earth or ‘Arrival’ Phase the second ‘Earth’ Phase
includes ring energy and a series of moves to mobilise and warm
the body, and enhance breath and readiness for the main workout
‘Fire’ Phase. This bodyART warm up sequence commences
with upright exercises that take the body through full range of
movement, mobilising the spine through flexion, extension and
rotation allowing focus on breath, release of tension and postural
awareness. Next, we further lengthen and mobilise the spine with
Single Cobra before completing the sequence with further breath
and range of movement in the Lunge position.
40 | NETWORK WINTER 2016
it’s done in bodyART. And, finally, watch me deliver
one of my favourite warm up routines on the Step.
We would also like to thank our great friends at
Elixr Bondi and Virgin Active Pitt Street in Sydney for
their support in the filming of these videos.
If you have any feedback, or if you’d like to know
more about any of these topics, I’d love to hear
from you.
Stephen Parker, Upskill Coordinator
[email protected]
Bring the water up to a simmer
with Dominic Gili
Body temperature drops the moment clients enter the water, so
starting your aqua fitness classes with high energy movements
that target large muscle groups will ensure that core body
temperature raises within the first five minutes of class. This
warm up keeps the sequencing and progressions simple,
with easy-to-follow routines that include known base moves
of jogging, cross country and front kicks. This ensures clients
are engaged and working well from the outset. The start of the
class is a great opportunity to explain to clients how the unique
multi-directional resistance of the water environment enables a
powerful full body workout.