2nd Demo Results

Equipment Needed: Light & Heavy Pair of Dumbbells, Stability Ball, Mat

Warm-Up: Bouncing foot-to-foot, Butt Kicks, Windmills, Straight Leg Raise/Toe Touch, Jumping Jacks


  • Walking Lunge w/Twist (B) – travel around room
  • Sumo Squat w/Ball Raise (B) – 15r
  • Chest Flys (D,B) – 15r
  • Chest Press (D,B) – 15r
  • Tricep Ext (D,B) – 15r

Cardio: Quick Feet and Squats


  • Wall Sit w/Punch (D,B) – 12r
  • Squat w/Hammer Curl & Shoulder Press (D) – 15r
  • Bent Over Rows (D) – 15r
  • Single-Leg Deadlift (D) – 15r
  • Front/Lat Raises (D) – 12r

Cardio: Quick Feet and Squats


  • Side Lunge w/Knee Raise (D opt) – 12r
  • Walking Squats (D opt) – 12r
  • Push-Ups – 12r


  • Plank w/Knee Raise – 20r
  • Kneeling Side Slimmer – 12r
  • In & Outs – 20r
  • Flutter Kicks – 30sec
  • Bicycle – 25r

Stretching – 3min

This was the final copy of what I performed in my demo class on Friday. Some of the changes were made literally last minute because I couldn’t get the previous planned activity to work.

The warm-up was awkward and abrupt – I have a really difficult time with that considering I’m working mostly with DVDs at home right now and w/u there is abrupt as well. The transition from cardio to ST was abrupt. I could’ve sworn I was doing it just like in the actual CF class that D teaches but it definitely felt more abrupt when I tried it.

It’s proven now that my voice is pitched at just the wrong level so that unless I’m shouting at the top of my lungs, people can’t hear me well so I’ll have to use the microphone. Not a big deal now that I know I can adjust the microphone so people can’t hear me panting.

Although my transitions overrall are faster and smoother, they could still be better. My cueing as well. And counting.

A big thing I need to work on now is my cheerleading skills. I’ll have to channel my inner grade school cheerleader and start cheering people on during the class. I’m not used to the instructors encouraging people because either I eventually tune them out or they don’t do it. Even D’s cheerleading skills need some help sometimes I think. Most instructors I hear don’t sound sincere or they sound at least mechanical when they try. I feel like an idiot because I’m worried I’m the only one burning. HA HA!

Sad. The instructor’s the only one getting a good workout.

That wasn’t the case in the demo though. I could see I was working them. D was panting a bit and creating a lake of sweat. H was quiet but I think she was working hard.

Now, I made a big mistake in the class but it wasn’t noticeable by anyone until afterward when we were talking about it. H said I didn’t do any bicep moves. “No, we had hammer curls.” What? “Yeah, hammer curls with a shoulder press and with squats. Remember?” We did?

Yeah, actually no, we didn’t. I realized at that moment as I thought back over the class that I had completely spaced it. This makes me curious though. I skipped bicep work…so why do my biceps hurt so much yesterday and today?? Weird.

Anyway, either H is tired of doing demos with me or she thinks I’m ready to move forward. My next step is to work something out with D to teach part of his class. We don’t know how many times this will happen. H wants me to have student feedback and real experience. Then when everyone (including me) deems me ready, I can start subbing!

Slowly but surely I’m moving forward! My brain is very tired. It was a lot to take in and I had a massive sinus headache for it as well. My sinus infection was better for the class and cleared up rather nicely during the class but the pressure built very quickly after the cooldown. Ugh. I am so done with this infection.

I’m also so done with that demo routine. So I made a couple new ones with the feedback and info I’ve accumulated since D took over the CF class. I want to practice them right away but my sinus infection is kind of getting in my way. I want to be healthy already!! ARGH!


About Katie St. John-Shin

I believe in living life and not letting it pass you by. I mean, come on, if you really want to do something but don't have the courage to do it so you let the opportunity disappear, you may regret it for the rest of your life. How can you know what you're capable of unless you go for it? Like every writer, I naturally plan on becoming world-famous (not really). I love reading, writing, fitness, coffee, watching my favorite movies/shows, listening to music, and trying new things even if they're sometimes terrifying. I'm a writer, a group fitness instructor, a personal trainer, and a nutter for doing all of the above.

Posted on February 9, 2014, in Fitness, Personal and tagged , , , . Bookmark the permalink. 1 Comment.

  1. id love for you to follow my running journey run100run.wordpress.com

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