Course Content
Please review this information prior to starting the course.
1. Current State of Health and Fitness
Learning objectives: -- Understand current statistics around physical fitness, inactivity and obesity within the US and worldwide -- Gain an understanding of how obesity and disease impact healthcare costs and overall public health -- Understand how FitLot Outdoor Fitness Parks can be part of the solution
2. History and Benefits of Outdoor Fitness
Learning objectives: -- Understand the history of outdoor fitness and outdoor fitness parks -- Describe the health benefits of exercising outdoors -- Explain the potential impact of accessible green space and outdoor fitness parks on public health and communities
3. Group Training in Public Spaces
Learning objectives: -- Understand the benefits of exercising in groups -- Identify considerations for training in outdoor and public spaces -- Identify specific areas of concern for instructors leading classes safely in outdoor public spaces
4. Circuit Training Overview
Learning Objectives -- Understand the history behind circuit training programs -- Learn the benefits of circuit training, based on research -- Understand why circuit training is effective in a community class setting
5. Review of Anatomy
Learning Objectives -- Reinforce the importance of a basic understanding of bones and muscles -- Review the basic joint actions and types of muscle contractions -- Review the anatomical planes and understand their utilization in exercise programming
6. Foundational Training Principles and Concepts
Learning Objectives -- Understand the basic components of physical fitness -- Explain basic principles of exercise programming -- Review select points of exercise physiology and the various energy pathways
7. Training Fundamentals
Learning Objectives -- Describe and demonstrate fundamental movements -- Understand the fundamental elements that are incorporated into FitLot Circuit Training classes -- Identify the 11 fixed stations of the outdoor fitness park structure and describe exercises that may be performed at each of them.
8. FitKit Resistance Band Training
Learning Objectives -- Understand the FitKit Resistance Band System and how it can be incorporated into FitLot training -- Explain how the FitKit resistance bands, and other equipment utilizing anchor points, attach to the FitLot structure -- Understand existing research that supports the effectiveness of resistance band training -- Describe specific exercises that use the FitKit resistance bands
9. FitLot Circuit Training Program
Learning Objectives -- Understand FitLot Circuit Training Program methodology -- Understand how FitLot Circuit Training classes are organized and implemented -- Learn how to plan a FitLot Circuit Training class
10. Coaching and Class Instruction
Learning Objectives -- Understand successful instruction techniques for teaching outdoor fitness classes -- Describe best practices for class execution regarding music, timing, vocal instruction, monitoring intensity, and class setup
11. Considerations for Special Populations and Health Emergencies
Learning Objectives -- Understand the importance of pre-screening and health risk assessment procedures as part of the registration process -- Identify common conditions that may present special health and safety concerns in an outdoor fitness park class -- Identify special populations that may require extra attention and modifications during an outdoor fitness park class -- Describe environmental conditions that may arise when instructing outdoor fitness classes and how to handle them safely -- Identify emergency conditions and situations and explain corresponding appropriate action
FitLot Coaches Training Course
About Lesson

FitLot Circuit Training Class Format

The timing and structure of a FitLot Circuit Training class may vary from one class to the next, but the basic format should remain consistent.

Each class should include the following:

  1. Welcome and introduction: The trainer provides participants with an overall session description and ensures that all participants are properly registered, have signed a liability waiver and have disclosed any injuries or health conditions that the trainer should be aware of as it relates to their ability to participate in a fitness class.
  2. Attendance: The trainer counts the number of participants in order to confirm final details regarding station setup, as well as to cross-check the registration list.
  3. Overview of Stations: The trainer gives a brief overview of the stations and exercises that will be included during the class. This includes a short demonstration and concise description of each exercise. Each station overview should take approximately 10-30 seconds.
  4. Warm Up: During the warm up, the trainer should lead the class through movement preparation drills. The warm up should include: movement rehearsal, exercises intended to raise the heart rate and increase core body temperature, joint mobilization, dynamic stretching, and multi-directional and multi-planar movement patterns. The warm up may be performed as a large group, as a separate circuit of stations, or even include team or partner work. Class warm ups may vary, as long as the core objectives listed above are met. Some FitLot coaches like to start the group in a circle for the warm up. Tip: use your circuit training timer and speaker during the warm up to get the group familiar with the timing and work/rest split. 
  5. Circuit Training: The main body of the class should consist of circuit training. A timer and speaker should be used to keep the group moving from one station to the next. One circuit consisting of multiple stations may be repeated for up to 3 rounds/sets. Each circuit may be performed for 1 or more rounds each. For example, if you have a group of 8 participants. You can put together an 8 station circuit. If the group works for 40 seconds and rests/transitions for 20 seconds, each station will take 1 minute and each circuit will take 8 minutes. If you have the group do two rounds of the 1st circuit that will take 16 minutes. If you have the group do 2 rounds of 2 different 8 station circuits that will take approximately 32 minutes not including a water break and demonstration in between circuits. While planning a 1 hour class you should plan to have the group do between 30 and 40 stations.  If you have a larger group of 20 people, you may decide to do one large 20 station circuit twice.  Which would take at least 40 minutes to work through.
  6. Cool Down/Stretch (7-10 minutes): This portion of the class should include static and/or dynamic stretching and mobility work with the goal of fostering recovery and improving flexibility and active range of motion. During the cool down, the heart rate should gradually lower and participants’ breathing rates should normalize. Trainers should share encouraging words during this time, in an effort to acknowledge hard work, provide positive feedback, and promote community, accountability and regular attendance.

Terms and Definitions





A designated area or piece of equipment used to perform one exercise or movement


A series of different exercises performed one after another with relatively little rest in between


One full completion of a specific series of exercises, or circuit


The number of times one movement is performed in a row without rest


One cycle of a certain number of repetitions of a single exercise performed in a row without rest