Virtual Fitness Class Checklist

Ensure your device (computer tablet or phone) is charged and has a stable internet connection.

Test your audio and video settings.

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Technology Setup 5 min

Set up your workout space with enough room to move freely and gather any necessary equipment (e.g., mat weights resistance bands).

Clear any obstacles and ensure good lighting.

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Space and Equipment 5 min

Wear comfortable workout attire and have a water bottle nearby to stay hydrated.

Consider wearing appropriate footwear.

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Attire and Hydration 5 min

Join the virtual class a few minutes before the scheduled start time to avoid missing any instructions or warm-up exercises.

Check for any updates or announcements from the instructor.

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Punctuality 2 min

Actively participate in the class by following the instructors cues and performing the exercises with proper form.

Modify exercises as needed to suit your fitness level.

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Active Participation Variable

Pay close attention to the instructors instructions on technique safety and modifications.

Ask questions if you are unsure about anything.

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Listen to Instructions Variable

Perform a cool-down and stretching routine to help your muscles recover and prevent soreness.

Follow the instructors guidance or perform your own stretches.

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Cool-down and Stretching 5 min

Rehydrate with water or a sports drink and refuel your body with a nutritious snack or meal.

Replenish electrolytes and glycogen stores.

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Hydration and Nutrition 5 min

Reflect on your workout and provide feedback to the instructor if possible.

Consider how you felt during and after the class.

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Feedback and Review 5 min

Choose a reliable video conferencing platform and ensure you are familiar with its features and settings.

Test the platform before the class.

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Platform and Software Variable

Optimize your audio and video quality by using a good microphone and camera and ensuring proper lighting and background.

Minimize background noise and distractions.

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Audio and Video Quality Variable