Choreography for Fitness Professionals

• 🔥 High-energy warm-up with a 90s vibe
  The instructor kicks off with a vibrant Tabata-style routine using old-school music to match the intense summer heat, focusing on shorter cardio intervals.

• 🪜 Structured exercise blocks
  The session is divided into three main segments: floor cardio, step cardio, and alternating strength-cardio routines. Exercises include jogs, step repeats, straddles, lunges, and knee lifts.

• 💪 Incorporation of strength elements
  After cardio rounds, the session transitions to upper body strength using weights. Exercises include shoulder presses, chest presses, curls, and triceps extensions, all within Tabata timing.

• 🎶 Music and choreography integration
  Uses the Pure Energy Music app, specifically the “14 Resistance” track. Viewers can comment “choreography” to receive detailed breakdowns of the moves.

🔁 Cardio Floor Exercises

• Jog for 8 counts

• Two basics (low-impact moves)

• Repeat sequences to keep heart rate steady

• Marching during rest intervals instead of stopping

🪜 Step Cardio Exercises

• Step repeats: 3-repeaters, 7-repeaters with leg change

• Straddles on the step platform

• Step knee lifts

• Elbow step knee walk combinations

• Side-to-side lunges

💪 Upper Body Strength with Weights

• Shoulder press (both arms and single-arm)

• Chest press and chest flys

• Bicep curls

• Tricep extensions

Each block included 8 exercises per round, 20 seconds of work, and 10 seconds of active recovery (marching or light movement). The instructor also encouraged alternating between strength and cardio moves for variety.