Group Blast is a one-hour, results-driven cardio workout that uses The STEP as its primary training tool. Simple, athletic movements and an adjustable step height enable you to determine the intensity that is just right for you. The workout is inspired by functional integrated exercises, circuit training, and sports drills to make you feel like an athlete in training. And the best part is you will HAVE A BLAST because all of the exercises are set to motivating, energetic music. Every Group Blast workout has 10 tracks, and each track has a specific training objective. Here is a breakdown of what you will experience:
1. Warm-Up – Get the workout started right with a full-body warm-up that gives
you a chance to learn and practice movements that will be used later in the
2. Skills – This is more than just skills practice – it’s real skills training with The
STEP. The music speeds up, the heart rate increases, and you really start to
burn some calories!
3. Cardio Push – This workout phase will push your cardiovascular fitness as
you have a chance to lift off The STEP and “get some air!” The movements
are intense but simple so that everyone can push themselves at the right
4. Strength – Strengthen, tone, and define the legs, glutes, and core with
functional integrated exercises. This part of the workout is the best of both
worlds – strength and cardio!
5. Cardio Surge – Climb toward the first cardio peak as you move over and
around The STEP. Lateral movements improve your overall fitness and
everyday performance. Cardio Surge is more challenging than Cardio Push,
but the interval-style training ensures that everyone has a chance to catch
6. Agility – This track takes you to the top of the first cardio peak. The STEP
becomes a target for training speed, agility, and power with moves like high
knees, tire running, and broad jumps – just to name a few!
7. Integration – Your legs and heart get a chance to recover as the cardio
intensity lowers. But you’re still working to train the backside of the body and
important motor skills like balance, as you prepare for the final cardio peak
8. Cardio Blast – When you get to Cardio Blast, it’s game on! This track
features athletic moves strung together in a circuit-style approach. You
could be doing plyometric jump training, strength work, or speed drills – all
designed to help you reach the final cardio highpoint of the hour. You might
almost feel like you’re in boot camp, and you will definitely see the results!
9. Conditioning – As with any great training experience, cardio is followed by
conditioning. You get a minute to recover the heart rate, and then you begin to
work on defining the core and toning various parts of the upper body.
10. Mobility – Recover like an athlete in this final phase of the workout.
Stretching to music will improve range of motion, aid in muscular recovery,
and prepare you for whatever comes next in your day.
Group Blast is ideal for you if:
Group Blast is a cardiovascular training program, so you can do it once a week
in conjunction with other workouts or most every day as your primary exercise
routine. If you are just starting (or restarting) a workout routine, you would not
want to do too much too soon, but you can increase the frequency and intensity
of your Group Blast workouts as your fitness and recovery ability improve. How
you feel is one of the best ways to gauge your body’s recovery needs between
These tips will help ensure your success and enjoyment in Group Blast:
• Wear comfortable clothing that you don’t mind getting sweaty. Most people
wear athletic shorts or pants and t-shirts.
• Wear comfortable athletic shoes. Training-style shoes are recommended
because there is a lot of lateral movement in Group Blast. While running
shoes will work, they are designed for moving forward and do not offer as
much support for side-to-side movements.
• Bring a water bottle and a sweat towel.
• Arrive 10-15 minutes before the start time and introduce yourself to the
instructor. The instructor will help you select your step height, give you an
overview of the program, and answer any questions you may have.
• Stand close to the center of the room so you can clearly see the instructor.
It is not necessary to be in the front row, and having people in front of you
can be helpful visually.
• Try to ignore any mirrors in the group fitness room – they can be distracting.
The instructor will be doing the workout with you, and they are the best
source of visual information.
• For the first few times you do Group Blast, just concentrate on how to do the
basic movements and learn some of the names of moves. While the arm
movements each have an athletic purpose, they are all completely optional.
Foot placement is most important, so focus on how your legs and feet move
before thinking about the upper body.
• Catch up with the instructor at the end of your first workout to ask questions
and check in with them about your experience.
It is perfectly normal to feel apprehensive prior to your first Group Blast
experience. Once you finish your first workout, much of that apprehension will
disappear. Remember, there is safety in numbers – you may be surprised at
how many people in the room are willing to help you.
In Group Blast, time will fly! You might experience mixed emotions as you try to
get the hang of some things – just go with it! As adults, we often have high
expectations of ourselves, but we all have to start somewhere. At times, you
might feel like the workout is faster than you would like – that is because the
training style and terminology may be new to you. So before you make a
decision if Group Blast will become your workout of choice, we suggest you try
the workout three times because you will become more confident with each and
every Group Blast experience!
You should feel a sense of accomplishment and excitement after your first
Group Blast workout. Remember to talk to the instructor and let them know how
you felt and if anything was particularly challenging for you. This helps the
instructor make recommendations for your next workout. Keep in mind that you
may be sore in the days following your Group Blast workout – this is a totally
normal way of your body adjusting to the new demands on your muscles. Most
of all, remember to have fun during your Group Blast experience as you build
confidence and improve your overall fitness!