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.
Warm-Up & Setup: Instructor introduces a Sculpt Fusion workout using a step, heavy and light weights, and optional ball. The workout follows a Tabata format — 20 seconds on, high repetitions.
Exercise 1: Step-based repeater move on the right leg, staying low to engage glutes and stabilize the lower body while the upper body remains static.
Exercise 2: Weighted glute exercise with one leg on the step. Focus on going low and keeping elbows tight to intensify glute activation.
Exercise 3: Switch to the opposite leg, repeating the movement to balance the workout and ensure both glutes are targeted.
Exercise 4: Chest press using a ball between knees to engage the core and inner thighs. Focus on pressing and squeezing glutes for added stability.
Exercise 5: Chest fly variation for upper-body conditioning and to maintain time efficiency with 20-second rounds.
Exercise 6: One-arm row with the ball under the chest to create instability, enhancing back muscle engagement.
Training Notes: Each round includes eight exercises; combinations emphasize lower body, upper body, and core integration.
Cool-Down & Options: Participants are invited to access full workouts, choreography notes, and business training sessions via the instructor’s platform.
Warm-up and Introduction: Instructor begins with a short greeting and introduces the session theme — a “Strength Fusion” workout using multiple types of equipment including heavy weights, light weights, mini ball, block, and step.
Workout Format: The class follows a 30/30 structure — 30 seconds of work followed by 30 seconds of active movement or alternate-side training, ensuring continuous engagement.
Compound Training: Focuses on multi-muscle group exercises, performing movements like deep static lunges combined with upper-body work using heavy weights to maximize efficiency.
Inner Thigh and Core Activation: Incorporates a mini ball between thighs for controlled leg lifts and rotations, activating the inner thighs and improving balance.
Posterior Delt Work: Transitions into bent-over flies using light weights to target shoulders and upper back, performed without rest for sustained intensity.
Lunges and Supersets: Alternates between leg sides, maintaining 30-second intervals, and integrates push-ups using a step for upper-body strength and stability.
Plyometric and Control Movements: Includes toe-out squats and three-count pulses with bodyweight or light weights for endurance and control.
Final Finisher: Front raises with light weights to engage shoulders and improve upper-body endurance; heart rate remains high throughout.
Closing Notes: Instructor promotes choreography newsletters and online class options, emphasizing flexibility and accessibility for participants worldwide.
Warm-up and Setup: Begins with morning greetings and brief discussion about using Facebook’s new layout before transitioning into the workout. Instructor prepares for a cardio sculpting session using a mix of heavy and light weights, as well as activation bands.
Lower Body Focus: Uses a resistance band placed above the knees for a lower-body, low-impact cardio interval, following a 50/10 format (50 seconds work, 10 seconds rest). Exercises include three repeater moves and sagittal plane motions.
Upper Body Routine: After removing the band, the focus shifts to upper body sculpting, including bent-over flys targeting shoulders and posterior delts, alternating single-arm movements with both arms together.
Traveling Lunges and Dynamic Movements: Introduces walking lunges combined with fast run-backs and jacks to elevate heart rate, enhancing both cardio endurance and leg strength.
Compound Moves: Combines bicep curls with stationary lunges (right arm, left leg), promoting full-body coordination and maintaining high heart rate.
Lateral Band Work: Incorporates side step-together movements to activate glutes and outer thighs, maintaining a low stance for intensity.
Finishing Sequence: Ends with shoulder presses using 5 kg weights, alternating arms to maintain form and engagement.
Instructor’s Notes: Mentions choreography newsletters for fitness professionals, offering inspiration and teaching tips, and promotes business-related coaching and fitness events for instructors.
50/10 interval structure ensures a balance between intensity and recovery.
Resistance band length (15–17 inches) affects range and tension, critical for optimizing muscle activation.
5 kg weights are used for moderate resistance during upper-body exercises.
Session duration around 8 minutes demonstrates a condensed but effective sculpting routine.
Resources
If you’d like support with marketing, sales, social media, and business growth, you’re very welcome to join my Supporters Group.
Click here to find out more.
Join the FPVIP CLUB click here
TRAIN TO TEACH
Train to teach Fitness Pilates see our next dates here
Train to teach Level 3 Pilates ( no previous qualifications needed) click here
Train to teach Fitness Pilates reformer learn more
Train to teach Level 3 Reformer learn more
UPDATE YOUR CPD
NEED TO UPDATE YOUR CPD? See our list of CPD courses for Fitness Pilates instructors
FREE RESOURCES FOR FITPROS
FREE Choreography newsletter for class content and class plans
FREE Fitness Pilates Newsletter class plans, managing health conditions in a Pilates class.
The Reformer Newsletter – Class plans and music ideas for Teachers interested in Reformer.
Business Newsletter – This weeks I give you a step by step into creating an online course.
Resources If you’d like support with marketing, sales, social media, and business growth, you’re very welcome to join my Supporters Group. Click here to find out more. Join
Hi We have another busy week coming up with the Fitness Pilates Reformer Online Course, and this weekend we’re running the Level 3 Pilates qualification. I’ve written
Welcome to my new Class Plans Would you refer a download? Let me know the best way to get class plans to you, and for
Introducing our AnnualActive IQ Level 4 Pilates Diploma Course – Live on Zoom February is our annual live online delivery of the Active IQ Level
Level 2 Award in Delivering Chair-Based Exercise If you are looking to broaden your professional skills and confidently work with specialist populations, the Level 2
I hope you’re enjoying a lovely Valentine’s weekend and a relaxing half term break if you’re following the school terms. This week I’m teaching Pilates
