Hot Pilates with Weights & Bands
When? September 14th & 15th 2024 10-7pm
Where? SweatFIIT HQ Cardiff
Who can Apply? Any Pilates, Yoga or Fitness instructors looking to enhance their skills with the addition of strength training.
Take your Hot Pilates teaching and practice to the next level with our intensive Hot Pilates with Weights Teacher Training on September 14th and 15th!
This comprehensive weekend course will empower you with the skills to incorporate weights & resistance bands into your Hot Pilates & group fitness classes, enhancing your sequences and boosting the benefits for you & your students.
With a special focus on strength training, technique and innovative class design & sequencing, you'll be equipped to lead dynamic, effective Hot Pilates Strength sessions and attract a wider range of clients. Plus, enjoy a bonus module on kettlebell basics & learn how to teach a Bootcamp class! Join us for this transformative training and elevate your fitness career.
Just 10 spots available to ensure quality for each trainee.
Click HERE to reserve your spot
MODULE 1:
Dumbbell Dynamics: Mastering Technique and Sequencing
Overview:
- Enhance your Hot Pilates & group fitness classes with the addition of dumbbells and resistance bands!
- Expand your class offerings with dynamic and varied dumbbell routines with 50 done for your tried and tested dynamic sequences!
- Provide students with a well-rounded workout that enhances strength, balance, and flexibility.
- Supercharge your Hot Pilates classes, offering a comprehensive and challenging experience for your students as well as building variety and intensity into your workouts!
- Learn proven strength training strategies such as progressive overload, drop sets and how to incroporate Tempo and Control into your classes eg. Learning to control the speed of each repetition, including the eccentric (lowering) and concentric (lifting) phases.·
Types and Selection: Learn about different types of dumbbells and how to select the appropriate weights for various exercises and skill levels.
Grip and Stance: Understand the proper grip, stance and technique to ensure safety and effectiveness during dumbbell exercises.
Breathing and Posture: Techniques for maintaining proper posture and breathing patterns to maximize.
Scaling Exercises: Techniques for adapting dumbbell exercises for beginners, intermediate, and advanced students.
Creating Progressions:
Developing progressive routines that challenge students as they build strength and confidence with dumbbells
Click here to reserve one of our 10 spots:
MODULE 2:
Dumbbell Mastery: The Key Moves
Upper Body: Learn key exercises such as dumbbell presses, rows, and curls, focusing on proper form and execution. Learn how to sequence an Arnold-esque Arm Day.
Lower Body: Master exercises like squats, lunges, and deadlifts with dumbbells to build strength and stability. Learn how to sequence a Leg Day.
Core: Incorporate dumbbell exercises like Russian twists and weighted sit-ups & butterflies to enhance core strength and endurance. Incorporate weights and bands into your sideline and planking.
Bridges:
Supercharge your bridges with the use of dumbbells and resistance bands and learn how to incorporate hip thrusts into your sequences.
Resistance Band Revolution: Techniques and Integration
- Learn the top techniques for incorporating resistance bands into traditional Hot Pilates routines.
- Learn how to incorporate bands with your bridges, core work, planking and sideline work as well as safely incorporating them into squats, lunges and burpees.
- Design class sequences that effectively use resistance bands for different muscle groups.
- Understand how to combine resistance band exercises with Pilates moves to enhance strength and flexibility.
- Create progressive routines that cater to various fitness levels and abilities.
- Adapt exercises and sequences to suit the heated environment of Hot Pilates.
- Learn Advanced Resistance band techniques with double bands and how to effectively teach tempo and paused bridges and hip thrusts. Learn how to incorporate the booty bench into your Pilates and strength sessions.
MODULE 3:
Anatomy and Physiology for Strength Training
- Understanding major muscle groups involved in Hot Pilates, such as quadriceps, hamstrings, glutes, abdominals, deltoids, and triceps.
- Knowing muscle attachments, origins, and insertions to optimize exercise selection and execution.
- Knowledge of bones and joints involved in common Hot Pilates movements.
- Understanding joint movements (e.g., flexion, extension, abduction, adduction) to ensure safe and effective exercise progression.
- Deep understanding of core muscles (rectus abdominis, obliques, transverse abdominis, erector spinae) and their role in stabilizing the spine during weighted exercises.
- Awareness of cardiovascular adaptations during exercise, particularly in a heated environment, to ensure safe intensity levels for participants.
- Learn how to optimize muscle performance and recovery and also learn how to identify common injuries and prevention strategies.
MODULE 4:
Sexy Seamless Sequencing
- Develop balanced and engaging class sequences with 50 done for your Hot Pilates & Weights sequences!
- Learn our Signature SweatFIIT Hot Pilates plus Weights & Bands class structure with advanced buzzer techniques.
- Seamlessly integrate weights into traditional Hot Pilates routines.
- Create progressive and varied class plans that will keep your students wanting more and keep your classes fresh and challenging for all fitness levels.
- Use music and timing to enhance class flow and energy.
MODULE 5:
Mastering Cueing: Effective Communication in Fitness Instruction
- Master verbal and non-verbal cues for guiding students.
- Learn techniques to motivate and engage students.
- Adapt cues for individual needs within a group setting.
- Build confidence in delivering clear and effective instructions.
- Handle common issues and adjustments during classes.
Click here to book:
BONUS MODULE!
Kettlebell Basics
- Introduction to key kettlebell exercises and their benefits including the primary kettlebell movements, including swings, cleans, snatches, presses, and Turkish get-ups.
- Learn safe and effective techniques for kettlebell movements.
- Learn how to design kettlebell circuits suitable for Beginners Kettlebell and Bootcamp classes with done for you sequences!
How to get Certified!
To get certified in Hot Pilates with Weights, follow these steps:
