Heather Rider is available to teach these fitness
workshops at fitness conventions, in-house club
training events and for fitness consumers.

The following sessions can be taught as 75-90 minute workshops,
or as a 60-minute masterclass (no theory).

Step Inspirations
This is your chance to learn some truly inspirational step combinations that
will keep your members coming back for more. Let Heather show you no less
than 4 combinations that are multi-level for any participant, and any instructor
too. By layering onto a basic combination, you’ll pick and choose the options
that work for your teaching style, and get inspired to add your own personal
flair! Take home some combinations today!
Equipment needed: one step per participant

Advanced Step Whirlwind
This step workshop is for advanced step instructors who have members who
are always demanding more, more, more! If you have a hunger for advanced
combinations, a need for safe but challenging moves, and a clientele that
keeps you working hard to bring them new, hard hitting routines, then try this
workshop. You’ll get caught up in a whirlwind of advanced moves and
teaching techniques that are innovative and exciting enough to please the
most demanding front-row step diva!
Equipment needed: one step per participant

Do You Speak “Step”?
Think back to your first step class that you took as a member. How did
everyone know what the instructor meant when he or she said “turn step”?
Just like any form of communication, step aerobics has its own language. In
this workshop, Heather will break down communication barriers by
introducing you to the universal Step Reebok terminology. Aimed at
instructors who are new to teaching step, you will learn the skills to
communicate clearly, get your members to follow along and have a lot of fun
getting fit!
Equipment needed: one step per participant

Lower Body Blast
Ask your members what their biggest challenge areas are, you often hear
“hips, thighs, buttocks.” So give your members what they want, along with a
dose of what they need. This workshop will show you how to create a muscle
sculpting workout that targets the big lower body muscle groups, but also
works the supporting muscles in a functional way. The results will be
improved muscle tone, enhanced posture and increased strength.
Equipment needed: one step, one pair handweights, one tube with handles
per participant

Upper Body Streamlined
If you ask any six year old kid how strong he or she is, they are most likely to
hold up their arm and encourage you to feel their biceps. But how confident
would you feel inviting your friend to feel your bicep? Heather will show you
some great moves for arms, shoulders, chest and back so that you’ll want to
show off your new muscle tone as you stand tall and strong!
Equipment needed: bands, dumbbells, body bars (can be customized based
on what is available)

Kickbox Crunch
Ever notice how boxers have great abs but lousy posture? Join Heather for a
kickboxing workout that combines great lower body kicks and solid back and
arm work, but all with a focus on great posture, core control and tight abs. Kick
and crunch your way to a strong core and powerful punch.
No equipment needed

Kick It To The Core
The Reebok core board is one of the hottest pieces of equipment to hit the
club market in years. Combine the interest in this new training tool with your
members’ love for kickboxing training. Suitable for both group exercise
instructors as well as personal trainers, Heather will show you how the core
board can be used to train for balance, core stability, overall strength and
explosive power in this kickboxing-inspired workout. Thought the roundhouse
kick was challenging from the floor? Add the dimension of balance training
and kick it up to a new level!
Equipment needed: Reebok core board

Maximum Abs
A shapely six-pack is often how our members describe “healthy” abdominals.
Let their interest in toning their abs be your opportunity to educate them about
core conditioning, training for lifelong back health, and the musculature that
makes the mid-section. As host of VH-1’s fitness segment “Getting Brittney
Abs,” Heather will then show you an abdominal training routine that can be
worked into personal training sessions, group exercise classes or given to
your clients for their “homework.”
Equipment needed: mats or a carpeted room.

California Boot Camp
Think you’re ready? Put on your fatigues and your game face for this hard
hitting, knee lifting, heart pumping workout. Heather will show you how to
design a boot camp class that is high on adrenaline, low on excuses and
inspired by military style training. After a review of the ingredients needed to
create a boot camp class of your own, Heather will take you through an
exhilarating workout. Now drop and give me 20!
Equipment needed: one pair of dumbbells per person, medicine balls, core
boards (can be customized based on available equipment)

Mellow Movement
If you are encountering seniors who are new to fitness, you need a gentle yet
challenging workout that will give them results without overdoing it too quickly.
This workshop will discuss the elements needed to create a seniors class
including a warm-up, weight training, postural work, and abdominal and back
training. Every move is designed with purpose. Heather will introduce you to
moves that work with her seniors including standing leg extensions, wall
assisted push-ups, towel-assisted abdominal crunch, and “Sunrise Stretch.”
Please bring a towel to this workshop.
Equipment needed: mats, light dumbbells, towels
Workshops by Heather Rider
Contact Heather Rider at:  Riderfit@yahoo.com