This week I’ve been filling in for one of the personal trainers at my gym; taking over his circuit classes in the morning. These have been my first group classes I’ve taught and I must say, it’s been a blast! I’m learning to yell because of them.
I am not really a shy person, but I’ve never been one to go all out and assert myself in situations. I’m quiet, I take in the situation before speaking, I listen. But this week, I’m getting to yell! And since it’s a 15+ person class, within a huge room in the gym and everyone spread out, I have to yell. And I love it!
Now, learning to yell isn’t all that hard. It just takes someone telling you to speak up as one of the trainers pointed out to me. He told me that I needed to take command of the class… so I did. And I learned I could! For quiet me, it felt so empowering.
Anyway, as most of the people in the morning circuit classes are a few generations ahead of me (aka: older) so I knew the classes had to include exercises with modifications, yet still challenging. Here’s a sample of what my
victims students are doing:
The Great 16 Circuit
16 exercises, done in a circuit. 45 seconds of go-time, 15 seconds rest. Repeat and then go onto the next exercise (example: 45 seconds on, 15 seconds rest, 45 seconds on, switch exercise).
- Push-up walks (push-up, walk hands to over to the side, push-up. modify at an incline, on a bench)
- Hands-to-Elbows planks (start on hands in a plank, drop one arm to elbow, then the other, repeat. example)
- TRX alternating side squats (or body weight squat)
- Plate or dumbbell bend over row
- Kettlebell goblet squat (squat holding kb static)
- Box step-ups with knee-drives at top
- Medicine ball toss (toss in the air and catch after it bounces)
- Med ball slam (slam medicine ball as hard as you can on the ground and catch)
- High knees
- Standing toe tap on medicine ball (fast as you can)
- One arm kettlebell swings (switching arms on the 2nd round of 45 seconds)
- Standing knee to elbow (example)
- Stability ball hamstring curl (bridge pose)
- Stability ball pike
- Reverse lunge with weight
- Supermans (example)
And then they get to rest… before I have them all circle around the room doing wall squats. mwahahahha! Yelling! Power!!!!!
Just kidding (about the power part…. I do yell though…), it’s super fun and after the first class I got a standing applause!!! 🙂
So, in conclusion to the workout, and short post, I learned that doing something that scares you, or that you are not used to doing is rewarding. You can learn to yell (or assert yourself) however you’d like, but I’d recommend “learning” as soon as you can.
Just think, if you practiced “yelling” more often, you just might be unstoppable with fulfilling your dreams. 🙂
What “yelling” are you trying to learn?
Do you have a related story of how you learned to assert yourself?? Was it as scary as you thought it would be?