Choreography ideas and notes for Fitpros

Warm-up and Setup: The instructor begins by explaining the snowy conditions and introduces the “Super Sculpt Superset” workout, emphasizing the use of bands (preferably 15-inch), blocks, and both light and heavy weights.

Lower Body Activation: The session starts with lower-body focus—band above the knees, toes on the floor, heels elevated on a block. Partial squats and singles are performed to engage glutes and thighs.

Upper Body Work: Moves into light-weight exercises for posterior delts (rear shoulders), using forward-leaning positions for rear delt raises and emphasizing control and range.

Superset Transition: Combines lower and upper body exercises into short supersets—lower body work (banded squats or balance movements) followed by upper body lifts.

Balance and Coordination: Introduces knee lift variations and “in and out” leg motions for balance, strengthening stabilizers, and maintaining tension in the band.

Around-the-World Lifts: Adds shoulder mobility drills (“around the world”) using light weights to engage the full upper body and improve coordination.

Lunge Variations: Includes forward, lateral (side), and clock lunges to target multiple planes of movement, improving hip and leg strength.

Bent-over Row: Adds a heavy-weight bent-over row for back and arms, maintaining tension in the band to activate thighs simultaneously.

Final Burnout: The routine ends with reminders about maintaining cadence (120 BPM), short recovery times, and using sculpt formats alternating between heavy and light weights.

Community and Motivation: Encourages viewers to comment for full class access, choreography notes, and to stay engaged in fitness programs and YouTube content.