1對1個人化健康與健身指導

Class Outline: (Example)

Introduction (5 minutes)

Welcome students and introduce the class objectives.
Briefly explain the benefits of using resistance bands, bodyweight exercises, and cardio for overall fitness.
Warm-Up (7 minutes)

Dynamic Stretching: Arm circles, leg swings, torso twists (2 minutes)
Cardio Warm-Up: Jogging in place, high knees, butt kicks (3 minutes)
Activation with Resistance Bands: Band pull-aparts, side steps with bands around ankles (2 minutes)
Resistance Band Exercises (15 minutes)

Exercise Circuit (30 seconds each, repeat 2-3 times):
Banded Squats
Bent-Over Rows with Bands
Standing Bicep Curls
Lateral Band Walks
Cool Down: Static stretching with bands (hamstring stretch, shoulder stretch) (3 minutes)
Bodyweight Exercises (12 minutes)

Circuit (40 seconds work, 20 seconds rest, repeat 2 times):
Push-Ups
Bodyweight Lunges
Plank with Shoulder Taps
Mountain Climbers
Cool Down: Child's pose, deep breathing (2 minutes)
Cardio Blast (10 minutes)

Interval Training:
Round 1 (3 minutes): Jumping Jacks (30 seconds), Rest (30 seconds), Repeat
Round 2 (3 minutes): Speed Skaters (30 seconds), Rest (30 seconds), Repeat
Round 3 (3 minutes): Burpees (30 seconds), Rest (30 seconds), Repeat
Cool Down: Slow jogging or walking to bring heart rate down (1 minute), Stretching (2 minutes)
Wrap-Up and Q&A (3 minutes)

Review key exercises and stretches covered.
Answer any questions from students about form, technique, or modifications.