Group Fitness Archives - The Workout Mama

When I worked at Lifetime Fitness, almost eight years ago, they offered a class called TCX (Total Conditioning Xtreme). TCX was my favorite class to teach and take. It was the perfect blend of strength and cardio for 60 minutes.

I like to go through my old workouts from time to time and came across this workout from when I was teaching group fitness at Lifetime. If you don’t have a step you do all the exercises on level ground. The only other thing you will need is a set of heavy and medium weights.

The workout features six different sets of exercises. For set 1 do the pushups, sit-ups, and burpees, and then rest for 30 seconds before doing another round. Once you have finished all three rounds rest for 60 seconds before starting the next set.

This entire workout should take an 45 minutes to an hour to complete. If you only have 20 or 30 minutes pick several sets for a modified version of this workout.

If you really want to challenge yourself perform each round at a different tempo. Tempo is the time your muscles are working under tension and is the rate or pace each exercise is performed. This gets hard fast. For example if I were teaching this class and leading the pushups I would say ” Let’s lower down for a count of 1 2 3 4 and come back up with a count of 1.” The next round I could switch that up and lower for a count of 1 and come up with a count of 1 2 3 4.

I would love to know if you try this workout and what you think. Have a great day and thanks for reading.

This is a quick 10 minute cardio workout. When I taught group fitness classes I would use this ascending ladder format often. It goes by fairly fast with the moderately challenging pace.

There are 5 exercises total. Each round is a specific work to rest ratio. Perform each round back to back with no additional rest time added for a 10 minute workout.

Round 1 starts with 10 seconds of jump squats followed by 10 seconds of rest. Immediately after start 10 seconds of plank jacks. Continue on until you finish the skaters. After the 10 second rest start performing 20 seconds of jump squats followed by 20 seconds of rest. The entire workout will be done in 10 minutes.

If you teach group fitness these short segments are great to add into your class. You could also use this as a finisher. Before my first baby was born I was teaching up to 20 group fitness classes a week. That makes me tired now just typing that.

In case you are looking for more group fitness class ideas be on the lookout in the next few weeks. I will be sharing one of my all time favorite group fitness classes that I taught when I worked at Lifetime Fitness.

Total Conditioning Xtreme Workout

10-20-30 Ladder Workout