Overview of class types: The album supports multiple training styles including cardio versus strength, HIIT Power Express, extended triple challenges, and ultimate supersets.
Warm-up and structure: Demonstrates a cardio and strength circuit using one-minute intervals alternating between the two.
Cardio section: Includes simple, dynamic moves—jump forwards, step-togethers, single knees, and repeaters. Combines jogging, scissors, deep jacks, and hops that can be high or low impact.
Strength section: Incorporates dumbbells for compound movements—bicep curls, shoulder presses, tricep extensions, squats, and upright rows. Encourages flexible structuring (one or two moves per interval).
Combination and flow: Promotes functional movement pairings and transitions between cardio bursts and resistance work for variety.
Choreography option: Adds coordination drills such as karaoke steps, pendulums, cross steps, and twisting jacks for rhythm and movement diversity.
Coaching and community: Invites feedback, encourages joining the choreography newsletter, and references support for instructors promoting their classes and brands.
Warm-up speed and rhythm: 145 BPM for the warm-up, suitable for setting the tone and engaging participants.
Choreographed warm-up: The instructor demonstrates a structured sequence including grapevines, step touches, walks forward and backward, lunges, box steps, and knee lifts.
Progression of moves: Combos are built gradually, transitioning into side squats, reverse lunges, and lateral lunges to mix cardio with light strength work.
Flexibility in design: Participants are encouraged to adjust speed, reps, and choreography to fit their class format (aerobic, conditioning, etc.).
Feedback request: The instructor asks viewers for feedback on tempo preference (145 BPM) and whether they combine cardio and strength in their warm-ups.
Resources and follow-up: Viewers are invited to join the newsletter to receive choreography mixes and updates on new routines.
Superset format explained: Two intervals can combine different types of movement—cardio and strength, upper and lower body, or step-based routines.
Cardio warm-up: Starts with basic step movements and knee lifts, repeated in simple sequences. Ideal even for instructors who do not regularly teach step choreography.
Strength component: Incorporates squats followed by squats with shoulder presses, transitioning to mixed sets of two squats and two presses.
Upper body focus: Demonstrates a complex including bicep curls, shoulder presses, and triceps exercises for variation.
Lower body focus: Adds split squats with one leg elevated on a step for targeted lower body engagement.
Customization and intensity: Encourages adjusting weights, reps, or exercise order based on participant level or desired focus area.
Closing notes: Instructor promotes sharing feedback, joining the mailing list, and mentions an upcoming mobility program.
The session is part of the “HIIT 54” series, focused on extended triple intervals—three one-minute exercises performed consecutively without rest.
The workout includes mobility, strength, and flexibility components to create a well-rounded routine.
Uses mobility with a strap, strength training with dumbbells, and mat-based stretching as the three key intervals.
Participants are encouraged to use yoga blocks to assist with squats by elevating the heels, improving alignment and comfort for those with limited flexibility.
Demonstrations include deep squats with rotations and lateral flexions, followed by single-arm rows and flys using weights.
The third interval focuses on mobility and flexibility through calf stretches, alternating heel drops, and controlled knee bends.
The structure allows customization with various equipment like plates, kettlebells, or body weight.
The instructor highlights the format’s versatility, suitable for upper, lower, or core-focused routines.
The session concludes with encouragement to join future training and events, emphasizing feedback and community engagement.
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