Now that most of us are teaching online and slowly getting over the initial feeling of being overwhelmed by technology, it's time to focus again on what we do best - teaching and creating effective and fun classes!
This old classic can make your online or even in-class session a lot more interactive!
The prep-work is a bit time consuming, but given the fact that you can use it unlimited times, totally worth it.
For my class, which happened to be an online-Zoom class, I came up with 25 different exercises and made a worksheet (aka a Bingo-card) using a 5x5 grid for each participant, putting the exercises in a slightly different order for each worksheet. I then sent each card to the respective person via email with the instruction to print it out and have it ready for the Zoom session. I wrote the numbers 1-25 on small pieces of paper and put them in a hat. You can also just write all the names on the paper, but I found numbers were faster. My exercises had 3 colour-coded categories: Cardio- orange, Technique- green and Strength- black. If I was to draw a cardio exercise, they have to do it for 1 minute, the Technique ones are 5 repetitions per side and for the Strength, they have to do 4x30 second intervals with a 10 second break in between.
My 25 exercises are:
2- Squat jump
3- Lunge jump
4- Jumping Jack
5- High Knees
6- Star Jump
8- Romanian Squat
9- TGU (turkish get up)
10- Deadbug push
11- Walkouts with shoulder touch
12- Hip lift
13- Sideplank dip
14- Triceps push
15- Biceps push
16- Push up
20- Sidelunge Kick
21- Glute bridge
22- Crossover crunch
24- Long arm/leg superman
25- Plank tap
At the beginning of my class, I explained that the goal would be to get a 'Bingo' which means crossing-off 5 exercises (that were called out randomly by me) in a vertical, horizontal or diagonal line.
I started my 1 hour class with the regular 10- 15 minute warm up and mobility drills.
(Have a look at my Instagram- or Facebook Page "FitnesslabYVR" for my free videos)
Then I picked the first number out of the hat... it was a 4, so they had to do cardio jumping jacks for 1 minute... then we went on to drawing the next number...
It actually worked out perfectly, because 50 minutes in, one of my participants showed me her completed Bingo card and we went on to stretching.
If a 'Bingo' had occurred earlier, I was planning on either playing multiple rounds or just trying to finish as many of the 25 exercises as possible by just drawing them randomly out of the hat.
They were lucky, no burpees came up :)
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Health and Fitness have always played an important role in my life.