If you are a trainer who runs a lot of classes and wants to save time on preparations, this article is for you. Download fitness class templates for different disciplines and different fitness levels. You can adapt the lists to your needs, introduce new ideas or use them as they are.
You will also check why small group training can be better for clients than large groups or individual sessions. Thanks to this knowledge, learn how to effectively describe and sell them to your prospective clients. Last but not least, we will tell you how to organize and get paid for the sessions more effectively thanks to a gym management software dedicated for your fitness branch.
Key Takeaways
- There are many universal group exercises and movement patterns that can be used by people of different fitness levels and with minimal equipment: arms extended with or without resistance bands, medicine ball lifting, arms overhead with or without weights, etc.
- To plan a small group fitness class, define the session’s goals and select exercises that match, ensuring a balanced mix of intensity and skill. Include a warm-up, main workout, and cool-down, while considering participants' fitness levels and offering modifications as needed.
- As a personal trainer you can save your time: download fitness class templates in this article and adapt them to your needs. We provide CrossFit, Weight Loss and Strength Training small group workout templates for beginners and medium level.
6 Downloadable Small Group Training Templates
Here are six templates for small group workouts in different fitness branches that trainers can download, print, store and easily use to save time.
Stay Engaged!
Please note:
The templates below are designed to save you time preparing your small group training sessions. However, during your fitness class, always consider the individual needs and health limitations of your clients, whom you know best as their trainer.
These templates can be adapted based on the group’s progress, intensity, or any specific needs they may have. Feel free to adjust rest times or exercises if necessary.
1. CrossFit Beginner
Read also about a dedicated crossfit studio management software.
Warm-up (10-15 minutes)
- Highlight the importance of the proper posture in starting position
- 5 min light cardio (rowing, jump rope, or jogging)
- Dynamic stretches (leg swings, arm circles, hip openers)
- 2 rounds of:
- 10 air squats
- 5 push-ups
- 10 sit-ups
Workout (20-25 minutes)
- AMRAP (As Many Rounds as Possible) in 12 minutes:
- 10 kettlebell deadlifts
- 10 box step-ups (or box jumps, modify as needed)
- 10 wall balls
Cool-down (5-10 minutes)
- Gentle stretching focusing on legs, arms, and back
- Breathing exercises (diaphragmatic breathing)
Download a small group training template: CrossFit beginner level.
2. CrossFit Medium Level
Read also about a dedicated crossfit gym software.
Warm-up (10-15 minutes)
- 5 min light cardio (rowing, jump rope, or jogging)
- Dynamic stretches (leg swings, arm circles, hip openers)
- 2 rounds of:
- 10 air squats
- 10 push-ups
- 10 kettlebell swings
- 10 sit-ups
Workout (20-25 minutes)
- For Time:
- 400m run
- 21 kettlebell swings
- 15 push-ups
- 9 pull-ups (use bands or substitute with ring rows)
- Repeat for 3 rounds
Cool-down (5-10 minutes)
- Stretch major muscle groups
- Foam roll
Download a small group training template: CrossFit medium level.
3. Weight Loss Beginner
If you have a clientele that prioritizes weight loss, check out other types of people at the gym to help you prepare your offer for the future.
Warm-up (10-15 minutes)
- Highlight the importance of the proper posture in starting position
- 5 min brisk walking or light jogging
- Dynamic stretches
- 2 rounds of:
- 10 bodyweight squats
- 10 alternating lunges
- 10 second high knees march
Workout (20-25 minutes)
- Circuit Style (3 rounds of each):
- 15 bodyweight squats
- 10 push-ups (modify on knees if needed)
- 20 second plank position hold
- 30 sec jumping jacks
Cool-down (5-10 minutes)
- Gentle stretching (focusing on legs and shoulders)
- Deep breathing
Download a small group training template: weight loss beginner level.
4. Weight Loss Medium Level
Warm-up (10-15 minutes)
- 5 min light cardio (rowing, jump rope, or jogging)
- Dynamic stretches
- 2 rounds of:
- 10 bodyweight squats
- 10 push-ups
- 10 burpees (modify if needed)
- 20 mountain climbers
Workout (20-25 minutes)
- EMOM (Every Minute on the Minute) for 12-15 minutes:
- Minute 1: 15 kettlebell swings (both right and left hand)
- Minute 2: 10 jumping lunges
- Minute 3: 20 sit-ups
- Repeat until time is up
Cool-down (5-10 minutes)
- Full-body stretches
- Breathing exercises
Download a small group training template: weight loss medium level.
5. Strength Training Beginner
Warm-up (10-15 minutes)
- 5 min light cardio (bike or treadmill)
- Dynamic stretches (hip openers, leg swings, arm circles)
- 2 rounds of:
- 10 bodyweight squats
- 10 push-ups
- 10 dumbbell rows
Workout (20-25 minutes)
- 3 sets of:
- 8-10 goblet squats
- 8-10 dumbbell bench press
- 8-10 dumbbell rows
- 30 sec plank position hold
Cool-down (5-10 minutes)
- Stretching (focus on legs, chest, and back)
Download a small group training template: Strength training beginner level.
6. Strength Training Medium Level
Warm-up (10-15 minutes)
- 5 min light cardio (bike, rowing, or treadmill)
- Dynamic stretches
- 2 rounds of:
- 10 air squats
- 10 push-ups
- 10 alternating lunges
- 10 dumbbell shoulder presses
Workout (20-25 minutes)
- 4 sets of:
- 6-8 barbell back squats
- 6-8 dumbbell bench press
- 6-8 deadlifts (moderate weight)
- 10-12 kettlebell swings (both right and left hand)
Cool-down (5-10 minutes)
- Stretching (focus on quads, hamstrings, chest)
- Foam rolling (optional)
Download a small group training template: Strength training medium level.
Why Should You Offer Small Group Training?
Small group training provides a unique opportunity for clients who desire the personal attention of a trainer but at a more affordable price than one-on-one sessions (you can read more about the prices of PT in our other article: 12 week personal training program cost).
This format offers the perfect balance between the intimacy of individual sessions and the energy of group members and community benefits of group dynamic.
Clients receive personalized coaching while benefiting from the motivation and camaraderie that comes with working alongside others. It’s an efficient way to deliver quality training without breaking the bank, making it a win-win for both trainers and participants.
Organize Small Group Training Sessions Effectively
Organizing small group training sessions can be a seamless experience for both gym owners and trainers, as well as members, with the right tools in place. For gym owners and trainers, implementing gym software simplifies scheduling, client communication, and class organization.
This streamlined process helps trainers focus more on delivering quality workouts, while members enjoy a hassle-free, efficient training experience.
A membership app allows members to easily book and track their sessions, while the membership management module ensures smooth handling of member profiles, attendance, and progress tracking.
With integrated gym payment systems, members can conveniently pay for their sessions or memberships, reducing admin time and improving overall experience.
If you want to know more about one of the most recommended gym software on the market, click below. Try for free!
Manage your gym
like a pro
Get more online bookings and increase your gym profit
Who to Offer Small Group Training To
Small group training is ideal for individuals who:
- Want Attention, But Don’t Want to Pay for Personal Training Every Month: Many people crave the guidance and expertise of a personal trainer but find it difficult to commit to the costs of private sessions. Small group training allows them to experience the benefits of professional coaching while splitting the cost with others.
- Enjoy a Social Environment: Some individuals thrive in a supportive, community-driven workout setting. Small groups offer a sense of camaraderie and accountability that can be motivating, and this sense of belonging can help people stay consistent and engaged. In light of this observation, consider organizing gym events to further increase the motivation of your clients.
- Need Customization Without Being in a Private Session: Participants who are looking for personalized modifications or specific goals but aren’t looking for a completely individualized session would thrive in this format. Small group training can offer tailored workouts for each participant, while still maintaining a group exercises atmosphere.
How to Sell Small Group Training Convincingly
When selling small group training, the most important is to emphasize the value of this option. Here’s how to pitch it effectively. By emphasizing the personalized coaching, affordability, and sense of community that small group training provides, you can effectively show why it’s the perfect option for many future members. According to gym statistics, more and more clients look for such a middle option.
- Highlight the Cost-Effectiveness: Let potential clients know that small group training gives them access to high-quality personal coaching without the hefty price tag of individual sessions. They get the expertise they desire while sharing the cost with a few others.
No Need to Bend Your Pricing Strategy
Don’t worry that your earnings will be worse. When divided into group members, the cost for them is lower, and you earn as much as you have assumed as hourly earnings in your gym pricing strategy.
- Emphasize the Personal Attention: While it’s a group setting, small group training still offers a level of individual attention that larger classes can’t provide. Highlight that clients will receive personalized instruction, corrections, and modifications tailored to their fitness level and goals.
- Create a Sense of Community: Position small group training as an opportunity to connect with like-minded individuals who are working toward similar fitness goals in the atmosphere of healthy competition. The camaraderie and motivation that come with a small group workout are a fantastic way for clients to stay accountable and make the experience more enjoyable.
- Stress the Flexibility: Small group training is a perfect solution for those who want structure and guidance without the rigidity of a one-on-one session. It’s a flexible way for clients to access expert training, and they can find a schedule that works for them.
FAQ
To plan a small group workout, start by defining the session’s goals (strength, cardio, etc.), then choose exercises that align with those goals. Create a warm-up to prepare the body, followed by a main workout with a balance of intensity and skill. Use accessories such as a kettlebell or medicine ball. Finish with a cool-down for recovery. Make sure to consider each participant’s fitness level and include modifications as needed. Keep the session dynamic, focused, and time-efficient.
Small group training is a fitness session with a few participants, typically 3-10 people, allowing for personalized coaching in a group setting.
Training small groups means leading a workout with a small number of participants, offering tailored guidance and attention while maintaining a group dynamic. When performing this kind of training, stay engaged and introduce challenging moves and exercises step by step.
