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Choreography ideas for fitness pros 12th May
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Mini Stretch Ideas For The End Of Your Class
Notes:
🌞 Morning Introduction
Presenter greets viewers and mentions it’s a hot and sweaty Monday.
Plans a 5-minute gentle stretch using the Healing Beats album from the Pure Energy Music app.
🧘♀️ 5-Minute Gentle Stretch Routine
Warm-Up on the Mat
Start in a neutral position.
Move through spinal extension and flexion.
Gentle head drops and back extensions.
Foot and Calf Engagement
Curl toes under, hover, and push heels back.
Single pedal heel lifts and double heel raises.
Adjust feet for maximum stretch.
Flow Sequence Repeat
Repeat spinal stretches and calf exercises.
Interactive encouragement for viewers to share their teaching plans.
Quad and Chest Stretch
Point toes, push hips forward to stretch quads and chest.
Presenter mentions it’s a tough but effective stretch.
Further Stretching
Move to all fours, continue flexion/extension.
Side stretches opening the chest and hips.
Kneeling hip flexor stretches with arm movements.
Final Stretch & Cool Down
Roll back and hold ankles for hamstrings, glutes, and back stretch.
Quick “movement snack” completed!
5 minute Deep Stretch Ideas
💡 Overview & Purpose
Daily stretch series meant for instructors and participants.
Focuses on short, choreographed stretches ideal for ending a class.
Addresses the common issue of participants leaving before cooldown.
Encourages integrating stretching as a valued session component.
🧘♀️ Stretch Routine Breakdown
Hip Flexor & Lateral Stretch Series
Begin kneeling with a basic hip flexor stretch.
Gradual arm movement and breathwork to deepen stretch.
Add lateral side bends and torso rotations to enhance engagement.
Inner Thigh & Side Body
Move into side stretch with right hand down, left arm up.
Emphasize holding positions longer for effectiveness.
Core & Spine Mobilization
Cat stretch followed by rolling up and switching legs.
Repeat stretches on the other side (left leg forward).
Dynamic Flow
Move through child’s pose → plank → cobra/back extensions.
Encourage spinal mobility and controlled transitions.
Thread the Needle
Arm sweeps through under the body on all fours.
Targets shoulder and upper back release.
Forward Fold & Finishing Stretches
From plank, move into a standing fold.
Hands around ankles, deep hamstring stretch.
Arm sweeps and side bends to close the session.
🎵 Music & Atmosphere
Track: Deep House Chill from Pure Energy Music app.
Sets a calm, chill vibe for stretch and cooldown.
Interval Stretch 5 minutes
🧘 Quick 5-Minute Stretch Series with Towel or Strap
Focus: Effective end-of-class stretches or quick stand-alone sessions.
Equipment: Towel or yoga strap recommended for deeper stretching.
🎶 Music & Timing Tips
Music Used: Pure Energy Move 3010 from Pure Energy Music app.
Structure:
30 seconds stretch
10 seconds rest or transition
Encouraged to message clients to bring towels for sessions.
🔄 Full Body Stretch Routine Breakdown
Shoulder Stretch
Arm extension with towel/strap.
Focus on developing the stretch over 30 seconds.
Lateral Side Stretch (Right & Left)
Cross leg behind and reach overhead.
Gently lean back to deepen the stretch.
Front Shoulder & Chest Stretch
Strap held overhead, lifting arms to open chest.
Optional roll-down movement.
Kneeling Quad/Hip Flexor Stretch
Push leg back using the arm to intensify.
Can modify by lying forward to reduce knee pressure.
Hip Flexor with Lateral Reach
Push hips forward while reaching arms overhead and laterally.
Performed on both sides to balance stretch.
📣 Bonus Content and Community Notes
Comment “choreography” to get the full routine breakdown via newsletter.
Comment “wellness” for the Women’s Wellness Newsletter (topic this week: insulin resistance).
AEROBICS AEROBICS AEROBICS
🎵 Introduction and Setup
Host announces it’s Friday aerobics time.
Shares that they’ve taken a week off from aerobics but are back with a favorite aerobics mix.
Prepares for the upcoming Fit Pro convention in June, where they’ll present choreography.
Encourages attendees going to the XL venue to come say hi.
Promises to send out all the weekly choreography later today.
🔊 Music Highlight
The track in use is “Aero Energy 8” — described as upbeat and perfect for warm-ups.
Recommended for those looking for a good, fast-paced warm-up song.
🏃♀️ Combination 1: High-Energy Moves
Jog forward for 4 counts + 2 jumping jacks.
Jog back, repeat jacks.
Double hop right and left.
Pendulum move – double and single pendulums.
Add lateral steps (right and left).
Option to intensify: shuffle and squat instead of steps.
Add slow then quick scissors.
🕺 Combination 2: Dance Fusion Style
Mambo-cha-cha
Two single knees
Three knee repeaters
Chassé forward and pivot, then back.
Both combinations are reviewed and repeated multiple times.
🧠 Final Notes and Extras
Encourages viewers to mix and teach the combinations.
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