Bite sized Workout ideas for Fitpros

The instructor introduces a Lift Lean Sculpt workout focusing on variety and progression through the week.

Equipment required: heavy weights, light weights (around 2 kg), and a mini ball (soft type).

Structure of the class: 1-minute intervals with 30 seconds rest between sets.

First exercise: light weights combination — lift, open, and squat, including side bends (right and left) for full-body engagement.

Second exercise: mini ball balance and glute activation — the ball is placed under one foot for single-leg squats and lunges.

Emphasis on posture and stability, keeping fingertips at temples while turning and lunging.

Third exercise: heavy weights for strength — bent-over rows on each side, performed to a “Move 60 30 Lift 8” music rhythm.

Encourages participants to adjust tempo and intensity based on fitness levels.

The instructor promotes the Lift Lean program and offers replays or a 24-hour class pass via her online studio.

Music: “Pure Energy Lit Beat 60/30,” enhancing tempo variation for each movement block.

Motivational ending — urging positivity, community engagement, and feedback sharing.

1-minute work / 30-second rest intervals: a balanced ratio supporting endurance and recovery.

Three major circuits (light, balance, heavy): ensures total body engagement.

2 kg weights: appropriate for endurance sculpting rather than maximal strength.