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    Choreography Ideas for Fitness Pros 19th May

    Join the Choreography Newsletter here

    Grab our NEW Fitness Pilates Menofit certification here ON REPLAY

    Join the next Fitness Pilates Reformer certification here Wednesday 21st May

    Join the next Level 3 Reformer Thursday 22nd May here

    Join my free women’s wellness newsletter here

    Barefoot conditioning Triple Challenge

    Morning Fitness Motivation & Overview

    • Instructor opens with an energetic greeting and invites viewers to join a barefoot conditioning triple challenge workout.

    • Music is from Pure Energy, described as slower beats ideal for focusing on technique.

    • The workout includes 3 one-minute intervals targeting different muscle groups:

      1. Upper Body (using 6kg dumbbells)

      2. Balance & Lower Body

      3. Core


    Detailed Workout Breakdown

    1. Upper Body (Chest-Focused)

    • Includes:

      • Chest presses

      • Flies

      • Pullovers

      • Single-arm presses

    • Tips:

      • Mixing up movements helps time pass quickly.

      • Alternates between symmetrical and asymmetrical motions.

    2. Lower Body Balance

    • Performed barefoot for improved balance.

    • Exercises include:

      • Single-leg balance reaches

      • Squats

    • Alternates legs and focuses on control and form.

    3. Core/Midsection

    • Begins with side bends using one weight.

    • Followed by:

      • Halos (moving weight around the head)

      • Emphasizes awareness of halfway point in the interval.


    Extra Info & Wellness Tips

    • The instructor offers to send choreography breakdown or workout plans if viewers comment “choreography”.

    • Promotes a weekly women’s wellness newsletter:

      • Latest topic: Weight Loss Resistance, especially in menopausal women.

      • Covers causes and solutions.

      • Other topics include clean beauty, sunscreen, and insulin resistance.

      • To subscribe, viewers can comment “wellness”.

    LIIT With a Kettlebell

    💪 Workout Theme & Structure

    • Workout Type: LIT (Low Impact Training) with a 45:15 interval structure.

    • Format: Alternates between kettlebell and low-impact cardio/choreography.

    • Music: Uses “LIT 7 – Move 5010” from the Pure Energy Go app.


    🔄 Sample Exercise Combinations

    1. Low Impact Sequence

      • Three repeaters with bent supporting knee.

      • Side squat with three counts, then repeat.

    2. Kettlebell Segment

      • Basic push-pull exercises.

      • Single-leg lunges followed by deadlifts.

    3. Walking Lunge Combo

      • Four forward lunges.

      • Jog or walk back.

      • Side-to-side lunges.

    4. Plie + Tricep Series

      • Four plies.

      • Four tricep extensions (repeat).

    5. Agility Movement

      • Two steps with a leap.

      • Reverse direction and repeat.

    6. Strength Combo

      • Bicep curl → Shoulder press → Tricep extension.


    📬 Community Engagement & Offers

    • Newsletter Options:

      • Choreography Newsletter: Weekly tips, music, and combo ideas.

      • Wellness Newsletter: Health topics like weight-loss resistance, hormonal effects, etc.

    • Interactive Comments:

      • Comment “choreography” or “wellness” to subscribe.

      • Viewers encouraged to say hello or drop an emoji if watching silently.


     

    Ball Intervals

    🧘‍♀️ Overview: ABC Workout with Stability Ball

    • Format: Tabata-style body conditioning (20 sec work / 10 sec rest)

    • Focus: Full-body strength and conditioning using a stability ball (or reformer as an alternative)

    • Structure: Short, dynamic 20-second exercise bursts


    💪 Workout Breakdown

    Upper Body Series

    • Shoulder Press – Seated or standing with weights (e.g., Y Bells)

    • Chest Press – Lying on the ball with weights

    • Tricep Extensions – Overhead, single or double arm

    • Bicep Curls – Controlled, effective arm work

    Lower Body & Core

    • Single-Leg Squats – One foot on the ball for balance and glute activation

    • Lunges with Ball Roll – Dynamic move to target hamstrings and glutes

    • Hamstring Curls on Ball – Heels on ball, lift hips, curl in

    • Stability Forearm Push-Pulls – Core and shoulder engagement

    • Glute Raises – Foot grounded, the other extended, lifting hips


    🧠 Coaching Tips

    • Ideal for online or gym classes

    • Great for clients with knee issues—can be adapted using the ball against a wall

    • Effective for engaging core, building glute strength, and full-body toning


    📩 Additional Resources

    • Comment “choreography” to join the choreography newsletter and receive breakdowns.

    • Encouragement to run stability ball masterclasses in person or online.


     

    Aerobics warm up Friday

    Introduction and Weekly Recap

    • Host reflects on a busy week filled with reformer and teacher training.

    • Notes a positive, energetic vibe in the fitness industry.

    • Encourages viewers to share their weekly wins in the comments.

    Workout Focus: Aerobics Warm-Up

    • A fun, old-school aerobic warm-up session to UK Garage music.

    • Uses music from the “Resistance 8” album on the Pure Energy app.

    • Emphasizes simple choreographed combos suitable for all fitness levels.


    Choreography Breakdown

    1. Basic Combos Introduced

      • Step touch with arm variations.

      • Grapevine with curl.

      • Single knee lifts and forward walks.

      • Side lunges and marches.

    2. Layering and Add-ons

      • Combos built up gradually for teaching clarity.

      • Additional moves include:

        • Double pumps

        • Chassés (shass)

        • Box steps

        • Quick “out and in” footwork

    3. Combo Integration

      • Two short routines are practiced separately then combined.

      • Ideal for warm-up or as a main aerobic section in a class.


    Additional Resources & Engagement

    • Viewers invited to comment “choreography” to receive a full breakdown via email.

    • Weekly choreography newsletter and women’s wellness newsletter also offered.

    • Wellness topics include things like weight loss resistance.

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