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Choreography for Fitness Professionals

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Tabata routines for the heat

🔥 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.

Cardio Resist Triple Challenge

🏋️ Upper Body Strength (30 sec)
- Bicep curl to shoulder press and back
- Two upright rows to repeat
- Focus on controlled movement using 6kg weights
🦵 Lower Body Strength (Varied Foot Position Squats)
- Wide-stance squats ×4
- Narrow-stance squats ×4
- Turned-out squats ×4
- Front-loaded squats for variation
🏃 Cardio Interval (Progressive Intensity)
- 4 jogs followed by 2 jumping jacks
- Can be done low or high impact
- Option: walking variation for less intensity
💪 Strength Round Two
- Chest flies from floor position (30 sec)
- Followed by standing deadlifts (feet together)
🔁 Final Cardio Drill
- 4 knee lifts → shuffle forward → shuffle back
- Repeats with energy boost in final segment

Quick Aerobics Choreography

👟 Warm-Up Routine: Begins with step taps and shuffles to elevate heart rate gently, followed by right and left chassés to engage legs and coordination.
🧱 Box Steps & Mambos: Incorporates basic aerobic moves like box steps and mambos with added pivot turns and side reaches, useful for coordination and flexibility.
🏃 Combination Sequences: Combos include walking forward, two side taps, and alternating single-single-double footwork patterns, creating dynamic full-body movement.
🦵 Knee Lifts and Repeaters: Alternating knee lifts followed by triple repeaters to target the core and lower body while building aerobic intensity.
🔄 Mirrored Sequences: Movements are mirrored on both right and left sides, ensuring balanced training and muscle engagement.
🎶 Use of Music: The choreography aligns with music beats from the album “Resistance 14”, which enhances timing and energy.
📣 Instructor Interaction: Presenter encourages viewer interaction, offering newsletters and live classes for extended learning and engagement.

LBT With Bands Ideas

🔥 Dynamic Warm-Up
Started with activation bands and music from Pure Energy Resistance 14 to set the tone for the routine.
🦵 Three Repeaters and Lunges
Series of three repeaters while staying low, transitioning into lunges, useful for warming up and activating glutes.
🔁 Lateral Lunges and Step Crosses
Integrated lateral lunges with step-across taps for side glute and inner thigh engagement.
🕺 Step Knee Lift and Seven Repeaters
Step knee lifts followed by intense sets of seven repeaters focused on staying low for deeper muscle activation.
🧱 Two-Part Block Combos
Combined movements into blocks: three repeaters + lunges + lateral movements, and encouraged sequencing.
⏱️ Side Squats and Clock Lunges
Side-to-side squats followed by a “clock lunge” series—forward, side, and reverse—great for dynamic balance and leg strength.
🎶 Full-Sequence Choreography with Music
Encouraged creative play with movement, integrating full routine with music, and offering access to a choreography newsletter.

7 Repeaters: Consistent repetition (e.g., seven repeaters) helps reinforce muscle endurance and rhythm.
3-Part Combos: Breaking choreography into 3 main blocks provides structure for building longer routines progressively.

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