CO-OP / PRACTICAL TEACHING GUIDELINES · 4. isometric hold at should height) Alternate between cardio and strength 4 times for a total of 8 min. 1 MIN •Jumping Jacks with weights

FIT CHICKS® ACADEMY

CO-OP / PRACTICAL TEACHING GUIDELINES

Fitness & Nutrition Expert Program

FIT CHICKS

6/15/2016

CONFIDENTIAL - Property of FIT CHICKS®/ LAJQ CHICK ENTERPRISES INC. Not to be reproduced, reformatted or redistributed.www.fitchicks.ca

CONFIDENTIAL - Property of FIT CHICKS®/ LAJQ CHICK ENTERPRISES INC. Not to be reproduced, reformatted or redistributed. www.fitchicks.ca

CO-OP / PRACTICAL HOURS OVERVIEW: Fitness & Nutrition Expert Program

PART 1 - OBSERVATION / ATTENDING CLASSES & EVENTS This portion of the co-op / practical can begin after program start 1. Attend 2 health related events

Topics could include fitness conferences, cooking class, yoga workshop, etc

After each event, please complete the “Event Review Sheet” (please review this prior to attend event to ensure you know what to look for)

Access to Event Review Sheet on FNE Members Page

Once complete, email to [email protected] with the title “Co-op Event Review Sheet – Your Name”. Please also save a copy in your Dropbox

2. Observation / volunteer a min of 2 fitness classes

Attend or volunteer at a min of 2 fitness classes of choice OR watch a min 2 workout videos (you can also do a combo of both)

After each class or video, please complete the “Observation Review Sheet” (please review this prior to attend event to ensure you know what to look for)

Access to Observation Review Sheet on FNE Members Page

Once complete, email to [email protected] with the title “Co-op Fitness Observation Sheet – Your Name”. Please also save a copy in your Dropbox

mailto:[email protected]



PART 2 – TEACHING GROUP FITNESS PRACTICE HOURS

Fitness Class Teaching Placement or Practical Hours

Practice teach at a min 4 – 60 min classes. There are 3 options (please note the difference as to who completes evaluation forms):

1. Complete with a certified instructor (FC or your choice). Instructor to complete evaluation

2. If you are already certified and teach classes, you can use toward. Participants to complete evaluation

3. If you are not certified, you can teach "practice" with family and friends only and they must know it is for a school course. You are not allowed to take payment or market as a class. Participants to complete evaluation

For each class of your co-op, your instructor or participants will be required to complete the attached "Co-op Evaluation Form" to give you feedback and help you evolve as an instructor. You will need to submit a total of 4 forms by the completion of your co-op, uploaded to your Co-op / Practical Hours Folder in your Dropbox. Please see the form in Members Only Section.


FITNESS CLASS CO-OP TEACHING / PRACTICAL HOUR REQUIREMENTS

To complete your co-op, students are required to practice teach at a min of 4 – 60 min classes.

The following is a break down of what the student is required to teach at each class for

instructor / participant to evaluate in order to for this portion of the program to be considered

complete.

1. TEACHING WITH A FIT CHICKS INSTRUCTOR

If completing hours with a FIT CHICKS instructor, please see below what you will be teaching at

each class.

All workouts will be provided to you by Amanda at FIT CHICKS and your areas

highlighted for you to review ahead of each class. Please note if you are teaching with FIT

CHICKS for your practical training, the order of the classes / format may be slightly different

based on when you start teaching and criteria for each class as these are live classes.

You are required to download the evaluation form and send to the instructor at your location

after each class. Completed forms are to be saved to your Dropbox and submitted as per the

Co-Op Guidelines.

CLASS 1:

Teach 1 round of cardio Tabatas

Teach 1 round of strength Tabatas

Teach 5 minutes of abs

Teach 5 minute cool down and static stretch

Provide one extra tip to participants for extra program engagement

CLASS 2:

Introduce the workout

Teach 5 minute dynamic stretch / warm up

Teach 2 rounds of traditional HIIT style training

CLASS 3:

Teach 5 partner exercises

Teach 10 minutes of circuits

Teach 5 minute cool down and static stretch

CLASS 4:

Introduce the workout

Teach 5 minute dynamic stretch / warm up

Teach 10 minutes of HIIT Pyramids

Teach a 10 minute group challenge as an obstacle course


2. TEACHING WITH AN INSTRUCTOR OF YOUR CHOICE OR OWN CLASSES

If you are currently certified and teaching at a gym or facility or have arranged your co-op hours

with another certified trainer outside of FIT CHICKS, ALL elements outlined above must be

incorporated into each workout.

The order of when you teach each class can change slightly, however ALL areas must be

covered in your practical classes in order for the practical element to be considered complete.

You may use your assignment workout plan for this use. No FIT CHICKS Signature workouts

may be used for this practical component.

Please note if teaching with another instructor, you are also required to teach the 4 FC

Signature workouts listed below to ensure understanding of content taught in FNE program.

You are required after each class to send to the trainer whom you are working with the online

evaluation form for each class in order for it to be considered complete.

3. TEACHING YOUR OWN CLASS WITH FAMILY AND FRIENDS:

If you are teaching a group on your own (friends, family etc) for your co-op / practical

hours, please see the 4 FIT CHICKS® Signature Workouts at the end of this document.

Please note you are required to teach the entire 60 min workout.

Email [email protected] regarding any question with the workouts

You are required to download the evaluation form and send to the participants after each class.

Completed forms are to be saved to your Dropbox and submitted as per the Co-Op Guidelines.


PART 3 – PERSONAL TRAINING PRACTICAL HOURS

Personal training or partner training (ie 2 people)

Practice personal training for a min of 3 – 60 min sessions. Must utilize your program design from your assignment for client personal training.

There are 2 options

1. If you are already certified and personal train, you can use towards. Participants to complete evaluation

2. If you are not certified, you can teach "practice" with family and friends only and they must know it is for a school course. You are not allowed to take payment or market as a class. Participants to complete evaluation

You will need to submit a total of 3 evaluation forms by the completion of your co-op, uploaded to your Co-op / Practical Hours Folder in your Dropbox. Please see the form attached.

PART 4 – NUTRITION CO -OP

Recipe development

Create and write a healthy recipe for potential use on the FIT CHICKS Blog and/or FIT CHICKS social media. If you do not want to use your real name, we can also include an alias.

Based on your nutrition learnings from class, you must include photographs, macronutrient breakdown, serving sizes and additional tips to display your learning during the FNE program.

Once complete, email to [email protected] with the title “Co-op Recipe Development– Your Name”. Please also save a copy in your Dropbox


1 + 1 = Lots of fit, fab fun!

The pattern alternates cardio and strength:

1 min cardio (hard as you can go)

1 stength (recovery)

Repeat each cardio and strength 4 times for a total

of 8 minutes per section. You have 10 secs to get

from cardio to strength and back so KEEP YOUR

CHICKS MOVING!. Please make sure to offer level

1 options too for starting chicks as this is a doozy.

This high intensity interval workout is a fast and furious pattern of high intensity cardio

intervals and strength training for active recovery to push your chicks fab fitness results

to the next level.

5 MIN – Warm up (include dynamic stretching)

CARDIO STRENGTH

1 MIN • Line Sprints(outdoors use hills!)

• Lower Body (4 rounds of 1 min each)1. walking lunges2. 4 x 4 lunges3. incline lunges4. side to side lunges

Alternate between cardio and strength 4 times for a total of 8 min.

1 MIN • One legged burpees(alternate legs each set)

• Upper Body1. side to side pushups2. commando pushups3. Arnettes4. front raise / side raise


1 MIN • High Kicks(30 secs) / Low fast kicks(30 secs)

• Lower Body1. sumo squata2. squats with side kick3. squat wirh back kick4. dead lifts


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HIIT WORKOUT



CARDIO STRENGTH

1 MIN • Jumping Jacks with weights(do a variation each minute)

• Upper Body1. tricep dips or kick backs2. low squat w bicep curls (use inner thigh)3. standing chest fly with squat4. isometric hold at should height)


1 MIN • Jumping Jacks with weights(do a variation each minute)

• Core1. plank2. v sit w tuck3. v sit oblique twists4. lower ab pulses)


5 MIN – cool down and total body static stretch

HIIT WORKOUT

NOTE: You want your chicks to be at a perceived exertion of 9 out of 10 during the cardio portions.

How do they know they are there? Your chicks will be breathing heavily out of their mouths and feel like at the

end of the cardio they NEED this recovery. Remind them they get to recover so they can push themselves as

hard as they can go to get the benefits of the high intense intervals.



Dirty 30 Hitt Workout

Dirty 30 HITT Workout Here is a workout we call Dirty 30 because it is a succession of 3 exercises

3 times over each for 30 seconds. Sounds pretty simple and it is to run but

trust me your chicks will be sweating up a storm!

What you need:

1. Timer

2. Yoga Mat

3. Weights

For each exercise section below doeach exercise for 30 seconds thenmove on to the next one repeateach exercise sequence 3 timesthen move on to the next section.

Warm Up5 Minutes of Dynamic Stretching

Workout:

Section 1:

1. Prisoner Squats

2. Weighted Burpees

3. Walking planks

Section 2:

1. Low concentrated squatwith bicep curls

2. Jump squats forward and back

3. Walking lunges with armsoverhead – hold arms straightoverhead with weights

Section 3:

1. Prisoner Squats withalternating knees up

2. Football runs

3. 3 Point Squat – start in chairsquat – jump to regular squat –jump to plié squat and thenback to start

Section 4:

1. Balancing Shoulder press

2. Basketball jumps – jump straightup as high as possible bothhands reach like chicks areabout to dunk

3. Split squats or jump lunges

Section 5:

1. Scissor Jumps - start in pliéand jump in the air crisscrossing legs in mid-air andland back in squat

2. Plié squats with tricepsextensions overhead

3. Low squat with weightedpunches

Section 6:

1. Standing Mountain Climbers –move forward and back

2. Crow push ups

3. Floor mountain climbers

Section 7:

1. Forward kicks withweights overhead

2. Reverse lunges withside shoulder raise

3. Scissor Jumping Jacks

Section 8:

1. Weighted Jumping Jackswith Punch in front

2. Close grip push ups

3. Plank Jacks

ABS: 5 minutes

Cool Down Stretch



TABATAS ARE F-U-N!!

TABATASARE F-U-N!!

This workout is designed tochicks moving at a rapid paceand introduce them to thewonderful world of Tabatastraining like they have neverseen before!

Alternate between a Tabatas set and

a strength set to keep chicks heart rate

up but still providing an active recovery.

This workout will alternate between

the Tabatas training section which is

4 minutes long broken down as

20 seconds high intensity and

10 seconds recovery repeated 8 times

and then follow that section up with

4 minutes of strength training — each

move being 1 minute in duration.

Warm Up – 5 Minutes

First round Tabatas: Weighted Burpees

First Round Strength: Lower Body movements

1. Alternating forward lunges with a chest press

2. Alternating forward lunges with a chest fly

3. Alternating reverse lunges with a chest press

4. Alternating forward lunges with a chest fly

Second Round Tabatas: Football Runs

Second Round Strength: Upper Body

1. Walking Push ups

2. Standard push ups

3. Centre Chest Press on back

4. Bridge with an altnerating kick and punch

Third Round Tabatas: High Knees

Third round Strength: Lower Body

1. Standing alternating donkey kicks

2. Heel presses on bench or yoga mat

3. One legged heel presses – hold each

side for 30 seconds

4. Alternating kicks from bridge postion

Forth Round Tabatas: Sprints or Skaters

Forth Round Strength: Core Work

1. Oblique extensions with shoulder raise –

see video on library if unsure of movement

2. Repeat other side oblique extensions with

shoulder raise

3. Supermans

4. Airplane holds

Cool Down for 5 minutes

F ITNESS NUTRITION W

ELLNES

S

S P R E A D T H E H E A LT HY LO

VE

Livin’La VidaFIT CHICK

@fitchicks/fitchicksbootcamp /fitchicksFitChicks.ca


CHICKS LOVE CIRCUITS, AND SO DO WE!!

WHAT YOU NEED1. Timer

2. Signs on the wallslisting each stationnumber and whatthe exercise is

DYNAMIC WARM UP5 minutes

WORKOUT

This workout follows a circuit pattern to get chicks moving around the room and keep them guessing!

For better workout flow, have chicks volunteer to leave weights & mats where required. Everyone can use them

& save time carrying them to each station.

SUPER IMPORTANT! While explaining stations, make sure your chicks are still moving by alternating with jogging,

scissor jumps, jacks, squat holds, etc

Explain Circuits no more than 5 minutes but again have them moving while you do so tokeep their heart rates up!

STATIONSPerform each station for 45 seconds and give only 15 seconds to move to the next one!

1. Lay down / stand up – mat needed

2. Chick Runs – have 3 pylons set outat points of reference to touch downon (suicide runs)

3. Sledgehammer squats – weightsneeded

4. One leg hops over a rolled up yogamat – yoga mat needed

5. Wall climbers

6. Figure 8 squats with a jump – weightsneeded

7. 45 degree frog jumps – heels touchtoes out at 45 degrees and jump

8. Jumping karate front kicks

9. Wall sit – shimmy 2 steps left then2 steps right staying low

10. 4 knees up and sprawl

11. Alternating reverse lunges withlateral raise – weights needed

12. Plank hip taps – yoga mat needed

13. One leg mountain climbers – yoga matneeded. Make sure they alternating legs forsecond round

14. Burpee with 180 jump

15. Plyo jumping jack with a push up –yoga mat needed

Once all 15 stations are completed beforeyou do the second round have chicks grabtheir mats for some upper body group work!

Perform each for one minute.

1. Overhead shoulder press

2. Overhead pulses – like you are raisingthe roof

3. Standing chest fly to a back row

4. Sleeping crabs

5. Table hold with alternating leg kicks

Now repeat all 15 stations!

ABS WITH WEIGHTS5 minutes

COOL DOWN STRETCH5 minutes

Documents

CO-OP / PRACTICAL TEACHING GUIDELINES · 4. isometric hold at should height) Alternate between cardio and strength 4 times for a total of 8 min. 1 MIN •Jumping Jacks with weights