C2GO Blog
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:
Upper Body (using 6kg dumbbells)
Balance & Lower Body
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
Low Impact Sequence
Three repeaters with bent supporting knee.
Side squat with three counts, then repeat.
Kettlebell Segment
Basic push-pull exercises.
Single-leg lunges followed by deadlifts.
Walking Lunge Combo
Four forward lunges.
Jog or walk back.
Side-to-side lunges.
Plie + Tricep Series
Four plies.
Four tricep extensions (repeat).
Agility Movement
Two steps with a leap.
Reverse direction and repeat.
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
Basic Combos Introduced
Step touch with arm variations.
Grapevine with curl.
Single knee lifts and forward walks.
Side lunges and marches.
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
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.
Share this post:
Latest Courses & Classes
The latest choreography
Join the Fitness Pilates newsletter
A short description introducing your business and the services to visitors.
