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    • Back to Basics Fitpro Choreography Ideas

    Aerobics and warm up ideas

    This is a Back to Basics freestyle aerobics routine, designed as an easy-to-teach warm-up or main aerobic section using simple learning curves and classic choreography.

    Workout concept

    • Simple freestyle aerobics rather than complicated choreography.
    • Designed so instructors can use the combinations immediately.
    • Focuses on learning curves, holding patterns and gradual progression.
    • Movements can be walked, jogged or run depending on ability.
    • Uses classic 32-count-style aerobic choreography.

    Combination 1 – Basic travelling pattern

    • March forward for 4 counts.
    • Two taps.
    • March backwards for 4.
    • Two taps.
    • Single-single-double side movement.
    • Step touch as a holding pattern.
    • Repeat from opposite lead leg.

    Combination 1 progression

    • Walk forward.
    • Side lunges.
    • Walk backwards.
    • Single-single-double lunges.
    • Hamstring curls.
    • Add grapevine.
    • Repeat on opposite lead.
    • Increase intensity by changing the walk into a jog/run.

    Combination 2 – Grapevine and box step

    • Grapevine left.
    • Step touch.
    • March for 8 counts.
    • Three knee repeaters.
    • Grapevine.
    • Hamstring curl on the corner.
    • Grapevine opposite direction.
    • Box step.
    • Three knee repeaters.

    Combination 2 progression

    • Grapevine with curl on the corner.
    • Box step with directional change/turn.
    • Three repeaters.
    • Add shuffle-style transition.
    • Repeat from opposite lead.
    • Keep the original version for participants who don’t want directional changes.

    Full choreography

    • Walk forward.
    • Side taps/lunges.
    • Walk backwards.
    • Single-single-double.
    • Hamstring curls.
    • Forward lunges.
    • Repeat from opposite lead.
    • Grapevine.
    • Corner curl.
    • Grapevine back.
    • Box step.
    • Three knee repeaters/shuffle.
    • Repeat.

    Teaching techniques

    • Start with very familiar movements.
    • Use marching and step touches as holding patterns.
    • Establish the basic pattern before adding direction.
    • Introduce only small changes at each stage.
    • Repeat enough times for participants to learn the movement.
    • Use directional changes as a progression rather than immediately.
    • Allow participants to walk, jog or run according to fitness level.

    Main training focus

    • Cardiovascular fitness
    • Coordination
    • Rhythm and musicality
    • Directional movement
    • Lower-body endurance
    • Choreography memory
    • Aerobic teaching skills

    Key teaching concept

    • Simple choreography can still create an effective class.
    • Establish the base movement → repeat → add a small layer → introduce direction → combine the blocks.
    • The session demonstrates how traditional freestyle teaching skills can make choreography accessible without overwhelming participants.

    Fitness Pilates Standing Balance Sequence

    This is a gentle 5-minute Fitness Pilates standing balance sequence, designed to add balance, hip mobility and spinal movement to the beginning of a class.

    Standing balance – first side

    • Balance on the left leg.
    • Single-arm forward reaches.
    • Alternate arms to challenge stability.
    • Progress to both arms.
    • Add a small single-leg squat.
    • Lift the opposite leg sideways into hip abduction.
    • Combine squat + hip abduction.
    • Take the lifted leg backwards into hip extension.
    • Keep the knee slightly bent.
    • Change arm positions to increase the balance challenge.
    • Place the foot down whenever needed.

    Spinal mobility

    • Fingertips to temples.
    • Roll down through the spine.
    • Slowly roll back to standing.
    • Repeat the spinal roll.
    • Open both arms.
    • Rotate the spine to the right.
    • Return to centre.
    • Rotate left.
    • Look over the shoulder to increase thoracic rotation.

    Standing balance – second side

    • Repeat the sequence on the opposite leg.
    • Begin with single-arm reaches.
    • Add asymmetrical arm positions.
    • Progress to both arms.
    • Add the small single-leg squat.
    • Take the free leg backwards into hip extension.
    • Add a slight hip hinge.
    • Keep movements slow and controlled.

    Balance progression

    • Level 1: establish single-leg balance.
    • Level 2: introduce different arm positions.
    • Level 3: add the squat/lower-body movement.
    • Progress from symmetrical to asymmetrical arm patterns.
    • Encourage participants to put the foot down whenever necessary.

    Hip mobility

    • Sweep one leg forward and backwards.
    • Move through hip flexion and extension.
    • Take the leg across the body’s midline.
    • Add hip abduction/adduction.
    • Perform controlled hip circles.
    • Repeat on the opposite side.

    Functional mobility finish

    • Hip hinge/deadlift movement.
    • Return to standing.
    • Slow squat.
    • Repeat hip hinge.
    • Focus on controlled movement through hips, knees and ankles.

    Main training focus

    • Single-leg balance
    • Ankle stability
    • Knee stability
    • Hip stability
    • Hip abduction and extension
    • Proprioception
    • Core control
    • Spinal rotation
    • Hip mobility
    • Functional squat and hinge patterns

    Key teaching idea

    • Add approximately 5 minutes of dedicated balance work near the beginning of a Fitness Pilates class.
    • Build progressively: balance → arms → squat → leg movement → mobility.
    • Keep it gentle and allow participants to reduce the challenge by touching the foot down.
    • Different arm lines provide an easy way to progress balance without dramatically increasing exercise complexity.

    Quick abs

    This is a quick weighted Tabata abs/core workout, using short 20-second intervals with functional standing, plank and floor-based exercises.

    Workout format

    • Tabata-style intervals: 20 seconds work / 10 seconds rest.
    • Instructor suggests 30:10 could also work well.
    • Uses mostly short, powerful core exercises.
    • Dumbbells used: approximately 5 kg for heavier exercises and 2 kg for lighter movements.
    • Exercises can often be adapted to standing or kneeling.

    Core exercise ideas

    • Weighted standing/kneeling rotation
    • Keep the lower body stable.
    • Move through the rib cage and trunk.
    • Also develops shoulder mobility.
    • Plank dumbbell drag
    • Hold a plank position.
    • Move/drag the dumbbell from one side to the other.
    • Alternate between three and four points of contact.
    • Resist rotation through the pelvis.
    • Weighted wood chop
    • Diagonal rotational movement.
    • Use the core to control the weight.
    • Suitable as a functional abdominal exercise.
    • Quadruped knee hover
    • Start on hands and knees.
    • Lift knees slightly from the floor.
    • Hold the upper body stable.
    • Add small knee taps towards the floor.
    • Strong core and shoulder stability challenge.
    • Weighted lateral flexion + rotation
    • Perform a side bend.
    • Add trunk rotation.
    • Targets the obliques and rotational core.
    • Light dumbbell lateral sequence
    • Use lighter weights.
    • Can be performed kneeling or standing.
    • Four lateral raises/reaches to one side.
    • Four to the opposite side.
    • Weighted reverse curl
    • Lie supine and use a dumbbell for upper-body stability.
    • Draw knees in.
    • Add a small hip lift/reverse curl.
    • Avoid excessive lower-back extension.
    • Keep the movement small and controlled.
    • Weighted half roll-back + cross-body reach
    • Use a lighter dumbbell.
    • Half roll backwards.
    • Reach diagonally across the body.
    • More appropriate for fitter/stronger participants.

    Main training focus

    • Abdominals
    • Obliques
    • Rotational core strength
    • Anti-rotation stability
    • Lower abdominal control
    • Shoulder stability
    • Plank strength
    • Functional core movement

    Key teaching points

    • Keep the pelvis and lower body stable during rotational exercises.
    • Short 20-second intervals are enough when exercises are challenging.
    • Use lighter weights for more complex movements.
    • Wrist-loaded exercises such as hovers may need modification.
    • Weighted core work should remain controlled rather than using momentum.
    • These exercises can be mixed into a quick 5-minute core block or incorporated into a longer class.

    Afro Low impact choreo

    This is a short Afro House low-impact choreography and teaching-ideas session, using Pure Energy’s Afro House Sacred Rhythm music.

    Music and class ideas

    • Atmospheric, bass-heavy Afro House track with clear builds, peaks and quieter sections.
    • Suitable for:
    • Low-impact aerobics
    • Warm-ups
    • WalkFit
    • Strength/conditioning
    • Squat or leg tracks
    • Line dancing
    • Ecstatic/dance-style sessions
    • Outdoor classes
    • Instructor recommends learning the track’s peaks and troughs rather than relying purely on traditional musical phrasing.

    Basic choreography

    • March forward.
    • March backwards.
    • Side pumps right and left.
    • Box step.
    • Mambo cha-cha.
    • Double pumps.
    • Run/walk around.
    • Slow box step.
    • Slow stomps.
    • Tribal-style steps.
    • Repeat simple movements to allow participants to connect with the rhythm.

    Example combination

    • March forward.
    • March back.
    • Pump right.
    • Pump left.
    • Box step.
    • Mambo cha-cha.
    • Double pump.
    • Run/walk around.
    • Return to box/march.
    • Repeat and gradually build the sequence.

    Strength-training options

    • Squats.
    • Forward lunges.
    • Deadlifts.
    • Leg-conditioning movements.
    • Pump-style resistance exercises.
    • Strength exercises could be choreographed to the musical builds for a more powerful, rhythmic conditioning class.

    Teaching approach

    • Choose only a small number of key movements.
    • Use plenty of repetition rather than complicated choreography.
    • Let participants become immersed in the music.
    • Listen to the track first and allow the rhythm to suggest movements.
    • Experiment rather than forcing traditional choreography onto the music.
    • Low-impact movements can still feel powerful through larger ranges and expressive arm movements.

    Key takeaway

    • Afro House offers a different feel from conventional fitness music and can refresh familiar class formats.
    • The strongest approach is simple choreography + repetition + musical interpretation.
    • It could work particularly well for a distinctive WalkFit, warm-up, conditioning or outdoor fitness session.

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