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.

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