Put Down the Stopwatch – Using Pacemakers in Class

We’ve all done it.

We’ve clutched our stopwatches and Gymboss‘ so tightly one would think it was permanently attached, timing everything from our cues to our heartbeats.

Sometimes using timed circuits or tabatas can get a little stale, especially when it is commonly used to structure a lesson plan. An easy way to break up the monotony of marching to the beat of the instructor’s drum is to let the campers set the pace and leave them to their own devices, so to speak. It is a great way to not only let them take control, but also hold each other accountable since they need to rely on each other.

Speaking of heartbeats, introducing the pacemaker.

A pacemaker (P) is a camper that can execute a set amount of reps and then tag out their partner when finished, rotating the work that needs to be done. Using pacemakers helps campers move to their own rhythm, letting the class breath more with a little less structure. This is also a format I like to use to give myself more time to walk around and fix form while observing individuals.

Just set a general structure to the class format and then hand the class over to the campers.

For example:

Partner 1 (P)
Lower body (reps)
Upper body superset (reps)

Partner 2
Agility + Plyometric

or

Partner 1 (P)
Full Body (reps)

Partner 2
Core

Partner 3
Cardio

This format gives the workout a nice balance and still makes everyone sweat. But beware of the underlying side effect to this workout; campers transform into rampant cheerleaders and excessive high fiving occurs.

Sample Drills

Partner 1 (P)
A. Squats (12)
B1. Bent Over Rows (8)
B2. Push Press (8)

Partner 2:
Cone Weave + Burpee

(As many rounds as possible for 7 minutes)

or

Partner 1 (P)
Manmakers (10)

Partner 2
Bird Dog

Partner 3
Shuttle Runs

(Complete 3 times through)

Want to make it a team effort?

Try this format.

Team Member 1 (P)
10 reps of a pacemaker exercise

Team Members 2–?
Different exercise until switch

All Together
10 reps of a finishing exercise

Have the team stand in a line facing the same direction.

Have Team Member 1 execute a pacemaker exercise for reps while the rest of the team performs a “waiting” exercise. When Team Member 1 finishes, Team Member 2 takes over the pacemaker exercise and the rest of the team members switch to a different “waiting” exercise. When all team members complete the pacemaker exercise, they must all complete a “finisher” exercise for reps together.

The team member at the end of the line must then run to the front of the line, shifting everyone down so a new person starts as the pacemaker for the next round.

Sample Team Drill

Team Member 1 (P)
Medicine Ball Slams (10 reps)

Team Members 2–4*

1. Split Jumps
2. Plank Up Downs
3. Ice Skater Jumps
4. Bird Dog

All Together
Push Ups + Plank Shoulder Taps (10 reps)

*Exercise switches each time a team member finishes their turn as pacemaker.

Pro Tip

Sometimes using a pacemaker in a pair or trio means that they won’t be able to cycle through the set evenly in the time limit.

I like to combat this by only using 1 or 2 sets of exercises and doing at least 2 rounds. That way the partners can switch roles. If partner 1 started as the pacemaker, have the pair switch so partner 2 is now the pacemaker for the second round. If doing a team format and doing more than one round, just pick up where the team last left off. It helps alleviate the pressure off of one person to finish or rush if everyone take turns setting the pace.

What are some ways you like to let campers set the pace? Let us know in the comments below.

Lizelle Din

My name is Lizelle Din and I am a NASM CPT, FRCms, Kettlebell Sport Coach and fitness class instructor in Seattle, WA. My fitness background originated from a mix of biking, roller derby and dodgeball! I currently teach class occassionally and coach teams, and I am known to be both sneaky and stealthy with my workouts. Maybe because I am a ninja.