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Creating Group Fitness Classes with T-BOW®

by Ivan Farré-Sánchez, Diana Serena, Salvatore Nocerino, Leti Pelegrín, Marcelo Lasso, Debbie Kneale, Angel Peruyera-Rubio, Melissa Renner, Hugo Pérez and Brenda Fiori.

Made of wood or synthetic fiber, T-BOW® is the most multifunctional arch for education, training and motor therapy. It withstands high loads (more than 300 kg without losing its functionality), it is easy to transport and very manageable. Its success among users has made it the ultimate in collective fitness sessions.

A T-BOW® training study conducted at the University of Zurich (a group of mixed adults, 2 collective sessions of 45 minutes per week, two months) shows that significant improvements in strength, endurance and balance capacities are achieved. The most remarkable thing is that all the participants unanimously opined that the training program with the T-BOW® had been comprehensive, very varied and extraordinarily fun. Many expressed their feeling of tiredness in training but also a great final satisfaction for feeling much stronger and energetic (Hugener, D. and Reidt, S., 2006).

The most differential type of T-BOW® group fitness session in the field of fitness and health, proposed by Sandra Bonacina (inventor of the T-BOW® and professor of physiotherapy and fitness at the University of Zurich), it is a session whose objective is to achieve a holistic improvement of the fitness level by integrating the training of coordinative factors such as rebalancing, relaxation and rhythm, from strength with orientations to reactivity-speed and endurance, and flexibility, balanced It's a session with music structured in a fun way. The main proposal is to carry it out without choreography in a way that prioritizes health, fitness, fun and affective-social values, integrating all kinds of people with multiple levels of skill and fitness. Therefore, this type of session easily integrates both the female and male audiences. When you choose to choreograph them, special care is taken care of the design with very simple sequences, which can be followed by all kinds of individuals.

The typical T-BOW® fitness group sessions that are being implemented with great success are: T-BOW® Workout Fit, T-BOW® Toning, T-BOW® Balance - Strength with dumbbells, T-BOW® Yoga, T-BOW® Back-Neck, T-BOW® Pilates, T-BOW® HIIT and T-BOW® Athletic-Training. The international reference is the collective fitness classes that take place at the ASVZ Academic Sports Association Zurich (Switzerland), with a team of more than 50 teachers led by Sandra Bonacina (inventor of the T-BOW®).

Sesiones Grupales Fitness

típicas con T-BOW®:

T-BOW® Workout Fit

T-BOW® Tonificación

T-BOW® Balance - Fuerza con mancuernas

T-BOW® Yoga

T-BOW® Espalda-Cuello

T-BOW® Pilates

T-BOW® HIIT

T-BOW® Athletic-Training

T-BOW® Diseña Tu Sesión

* Being able to stack the T-BOW® in a hygienic and safe way, means an extraordinary saving of space in fitness rooms, apart from being very practical for their use and post-session collection.

Comprehensive training

The multifunctionality of the T-BOW® favors the creation of differential training content that allows us to design multiple session structures:

Coordination with emphasis on movement control, spatial adaptation and temporal adaptation: T-BOW® swings with actions with the body itself and T-BOW® swings combined with actions with T-Bands and other moving materials (balls, spikes, rings, etc.).
Coordination and strength oriented to the prophylaxis of feet, ankles, knees, shoulders, neck and back: swaying with T-BOW® and situations in arched step position.
Static, dynamic and static-dynamic toning force: T-BOW® in balancing, in curved step position, in balancing plus T-Bands, in curved step position plus T-Bands, in balancing more moving materials (dumbbells, ballasted balls, bars...).
Strength oriented to balance- postural stability: T-BOW® in swing or in step position, with one's own body and with the actions of the T-Bands.
Speed-oriented force: T-BOW® in a swing situation with perceptive and coordinative variations.
Fast and submaximal force: swinging in the T-BOW® through multi-jumps, multi-launches of ballasted balls, actions with dumbbells and actions with bars.
Fast force: multi-jumps on the arched surface of the T-BOW®.
Resistance oriented to cardiovascular health or different types of resistance: T-Bow swings (in foot, hand and mixed supports), swings with T-Band actions, swings with multi-launches of ballasted balls and swings with actions with dumbbells and bars.
Cardiovascular health-oriented resistance or different types of resistance: fitness on the arched surface of the T-BOW®, through combinations of displacements, supports, turns and jumps.
Static and dynamic mobility of the spine: swaying with T-BOW® and in its arched position.
Static and dynamic mobility of different body areas: swinging with T-BOW® and in an arched position.
Static and dynamic relaxation: swinging with T-BOW® combined with actions of the T-Band or other moving materials (balls, pickaxes, rings...).
Stretches (passive, active or mixed) on the arched surface of the T-BOW® and in a sway situation.

Session Structure Type of Integral Fitness Training with T-BOW®

A) Low-impact warming, Mobilization and Dynamic Stretching

Step steps on the T-BOW® with mobilization of the large joints.
Mobilization of the spine in flexion-extension and rotation.
Dynamic stretching of the muscles of the neck, chest, front of the hip, hamstring, adductor of the leg and sural triceps.

B) "Cardio" resistance in Coordination Balancing:

Cardio with T-BOW® in longitudinal step position.
Coordinating swing with T-BOW® in transverse rocker position.
Cardio with T-BOW® in transverse step position ("travels").
Coordinating swing with T-BOW® in the longitudinal rocker position.
Swinging fun.
Stabilization balance of the shoulder girdle, the trunk and the muscles that descend the shoulders.
(*) Pause 1 min.: Hydration and preparation of the T-Band

C) Dynamic Toning Strength and Postural Balance:

Legs and arms with stabilizing muscles of the upper back and their overall balance.
Abdominals and buttocks.
Steal muscle and abductor legs.
Various actions of pushing and bending-arm extension, and back extensions with arm actions.
Global dynamic stabilization

D) Stretching, Mobilization and Relaxation:

Pivotal mobilization swings.
Lateral neck muscles, hamstrings, leg adductors, spine extension, quadriceps, spine rotation with chest muscles, spine flexo-extension, frontal hip muscles and sural triceps.

EXAMPLE 1: T-BOW® Integral Fitness Session · Simplified Structure.

Session Structure Type of Circuit Training Fitness Integral with T-BOW®

A) Warm-up prioritizing Joint Mobility and Active Stretching

B) Circuit Training Integrating Coordination Work in Balancing, Dynamic Toning Strength, Static-Dynamic Postural Balance and Resistance:

Circuit of 20 stations / Effort 40-45'' / Pause 15-20'' / x2 Turns to the Circuit 1- Abdominal trunk flexion with/without T-Band 2- Arm rections with T-Band, 3- Transverse balance in foot support 4- "Travels" with action arms, 5 and 6- Trunk side elevations with/without T-Band 7- Swing in support of hands, 8- Low transverse balance in foot support 9- Postural Squat with T-Band, 10- Asymmetrical back extensions with/without T-Band 11 and 12- Longitudinal sway in foot support 13- Buttocks-low back action in supine support 14- Abdominal hip elevation 15- Flexo-extensions prone arms 16 and 17- Multi-saltos inclined plane 18- Back extensions with arm actions with/without T-Band, 19- Standing arms actions with T-Band 20-Transverse balance in seated support