☆Get ready to think positively! 

Exercise can make you feel relaxed and happy. 
Exercise can help you look your best. 
Exercise can benefit your brain and body.

Based on neuroscience, we will use movement and positive thoughts to help students to harness their emotions into a force for productive work. After this class, they will be more energetic and focused to do homework and other activities for the next day or so.

CLASS EXAMPLE:

 4-5 Week Dumbbell & Kettlebell Class Blueprint (One 25-Minute Session per Week)

This program focuses on high-intensity strength training with minimal rest to maximize calorie burn and build strength. It includes a simple, weekly outside-of-class assignment to promote overall fitness. Adapt the exercises, sets, reps, and rest periods based on participants' fitness level.


**Class Structure (25 Minutes):**

**Warm-up (2 minutes):**

* Light cardio (jumping jacks, high knees, jogging in place) - 1 minute
* Dynamic stretches (arm circles, leg swings, torso twists) - 1 minute

**Strength & Conditioning (20-23 minutes):**

This section focuses on strength training exercises performed in a circuit format with minimal rest. Perform each exercise for **3 sets of 8-12 reps** with **10-15 seconds rest** in between exercises within the circuit. After completing the circuit, rest for **30-45 seconds** and repeat the circuit for **2-3 total rounds**.

**Week Rotation:**

The class will follow a 4-week rotation focusing on different muscle groups. Choose two exercises from each category (lower body, upper body, core) to create your circuit. 

**Week of June 2: Lower Body & Core Focus**

* **Strength Circuit:**
    * Lower Body (Choose 2):
        * Goblet Squats (Dumbbell)
        * Dumbbell Romanian Deadlifts
        * Box Jumps (modify to step-ups if needed)
    * Core (Choose 1):
        * Plank with Shoulder Tap (alternate sides)
        * Russian Twists with Dumbbell

**Week  of June 9: Upper Body & Core Focus**

* **Strength Circuit:**
    * Upper Body (Choose 2):
        * Dumbbell Bench Press (on the floor or bench)
        * Dumbbell Rows
        * Dumbbell Shoulder Press
    * Core (Choose 1):
        * Hollow Body Hold with Leg Raises (modify if needed)
        * Bird Dogs with Dumbbell

**Week of June 16: Full Body Focus**

* **Strength Circuit:**
    * Full Body (Choose 2):
        * Dumbbell Bulgarian Split Squats (one set per leg)
        * Push-ups (modify on knees if needed)
        * Kettlebell Swings
    * Core (Choose 1):
        * Anti-Rotational Press with Dumbbell

**Week of June 23: Challenge Focus**

* **Strength Circuit:** (Choose two exercises from each category below)
    * Lower Body:
        * Single-leg Romanian Deadlift (Dumbbell)
        * Dumbbell Walking Lunges
    * Upper Body:
        * Dumbbell Incline Bench Press (modify incline if needed)
        * Dumbbell Bicep Curls
        * Dumbbell Tricep Extensions
    * Core:
        * Mountain Climbers
        * Side Plank Hold (alternate sides)

**Cool-down & Stretching (2 minutes):**

* Static stretches (hold each stretch for 30 seconds) for major muscle groups

**If there is a Week 5 in the month: Max weight challenges and Weakpoint training 


**Progression Tips:**

* In class, as exercises become easier, shorten rest periods further, increase weight, reps, or sets. Explore variations of exercises for more challenge. 
* Outside of class, choose the activity that best suits your needs each week.

**Important Notes:**

* This is a sample plan. Exercises may be adjusted based on equipment availability and participant needs.
* **Always have proper form to prevent injuries.** Short rest periods can be demanding, so prioritize safety over heavier weights.
* Listen to your body and rest when needed.
* Exercises may be modified to accommodate different fitness levels.
* Participants are encouraged to understand the exercises by asking for direction.

This program combines high-intensity strength training with a simple outside-of-class activity choice, offering a time-efficient yet effective workout experience. 

☆What’s holding you back?

No motivation, no time, or no gym membership...
This class will be mentally and physically engaging as we put away stress and anxiety through exercise and motivational conversation! We're going to move to build up our brain and body. Students will practice increasing their ability to focus, listen, and channel energy through exercise using everyday movements. No background knowledge is needed to succeed in this class.

“A lot of the things that make exercise seem hard aren’t that bad if I don’t think about them. For example, when I play basketball, I’m focused on the game not on how tired I feel. Playing basketball is also a great way to make friends.”—Miles.

How is the class structured? 
☆Each class has teacher-led discussion, warm-up, movement, and stretching activities. 

How will I teach?
☆ I will ask questions and offer suggestions on various techniques designed to increase the student's focus and mental energy while lowering stress levels.

We will create strategies to help students with time management. For example, distance learning, controlling time spent on electronic devices, routines, homework, benefits of a healthy sleep schedule, multitasking, memory, and more, all while moving and stretching.

What's my teaching style? 
☆  Student-centered learning techniques will be used. Lead by example, the students' have voice, choice, and autonomy to learn through practical suggestions and brainstorming as a team. I endeavor to be a mentor to my students, encouraging them to look past their perceived limits and set higher goals.

How much will you get to interact with me and each other? 
☆We will motivate each other and give encouraging tips to succeed! Audience comments and participation is encouraged. Unmute those microphones!

Do you need any equipment or is previous knowledge needed? 
☆Nope! Just show up ready to burn off some energy and get some amazing tips to increase the effectiveness of our brain! If you want to bring something to lift, such as your backpack then you are welcome to bring it. Check with your parent or guardian first. 

What are the physical benefits of movement? 

Let's get technical and ask Harvard. "Regular aerobic exercise can reduce anxiety by making your brain’s “fight or flight” system less reactive. It can also reduce depressive symptoms. Exercise can be as effective as medication and psychotherapist. For people with attention-deficit disorder (ADHD), another study showed that a single 20-minute bout of moderate-intensity cycling briefly improved their symptoms. It enhanced the participants’ motivation for tasks requiring focused thought, increased their energy, and reduced their feelings of confusion, fatigue, and depression. 

The surprising benefits of synchronizing your movements
Both physical exercise and meditative movement are activities that you can do by yourself. On their own, they can improve the way you feel. But a recent study found that when you try to move in synchrony with someone else, it also improves your self-esteem."
https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350 

Gross motor development
Improved balance
Improved flexibility
Increased endurance
Better motor planning

What are the mental benefits of movement?

Improves self-regulation
Reduces hyperactivity and fidgeting, especially in children with ADHD or ASD,
Improves focus
Decreases anxiety & boosts mood
Better learning

What are you waiting for? 

A perplexed person stands before two doors. One door says “EXERCISE.” The other says “BOOKS ABOUT MOTIVATION TO EXERCISE.” They are perplexed. They are thinking about learning, not simply taking the action. It’s funny because it’s absurd. As a culture, we run to abstraction and avoid action at all costs. The world is full of people who are “stuck” in life. Modern society has forgotten how to take action. Being willing to sit down and apply ourselves, to do something is essential.

A world is calling out for action. We need to stop imagining and start acting. Stop looking at the big fat scheduling button and push it.

Come join the best group of students in the world. Get off the couch and let's do this! 
A world is calling out for action. We need to stop imagining and start acting. Stop looking at the big fat scheduling button and push it.