This does not mean that Phase I classes are passé, or that they are necessarily "beginner" classes; they can in fact be quite difficult depending on the sequence of movements you string together. They are excellent for teaching you (the instructor AND the student) how to perform that particular movement for an extended period, working on maintaining good form.
Recently, I came up with an idea to create a Phase I profile with a musical twist that is not only challenging, but quite fun for members!
A few weeks ago, our local radio station played only "One-Hit Wonders" all day. Many of the songs come from the '80's, but they did span the decades. It was a trip down memory lane for me, and quite fun to listen to. I didn't always agree that certain songs were "one-hit wonders" but I guess that's because I had owned those particular cds at one time, and knew far more songs by that group. I graduated from college in 1984 so that pegs me as a relic of the 1980's! I remember when MTV first started in 1983; my roommates and I used to sit in front of the TV and drool over the very few videos they played. George Michael, Madonna, Boy George, etc.
It gave me the idea that it might be fun to do a phase I profile called One-Movement Wonder using all One-Hit Wonders. (Note: this shows you how ideas for profiles and playlists can come from a wide variety of sources. Keep your minds open)!
You too can take this idea and create your own. Click here to download my profiles that I came up with. I included the Spinning symbols so you can copy these to use in your own profiles (not all of them are there - if you want the rest, leave a comment or email me).
Here's some tips for creating your own "One Movement Wonder" class:
- First categorize the songs into the movements you think they'd be good for, so when you need a song for a specific movement, it's easy to select one.
- Vary the movements as much as possible, but keep it simple. I kept mine to the 5 core movements, except one song of jumps-on-a-hill for each profile.
- Watch the length of the song - can you put 4 minutes of jumps next to 4 minutes of standing flats next to a 5-min standing climb and coach them to keep HR under control? The good thing is that many of these songs are shorter.
- Seated flats can be used as recovery in between harder segments, or if needed, you can use them for higher cadence fast flats.
- Vary the decades a bit, so it doesn't come across as a purely 80's playlist (mine might be guilty of being heavy on 80's, but there is a few 70's and 90's ones).
Have a lot of fun with this one!
thanks for reading,