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Choreography ideas for Fitpros

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Gentle core

🔹 Gentle Start with Tabletop Position
Began by lying on the mat with a calm breath, lifting legs into tabletop position, focusing on pelvic and lower back stability.
🤲 Arm and Leg Coordination
Added alternating leg extensions and opposite arm movements to challenge core stability, emphasizing breathing in and out through the nose.
🧘‍♀️ Pullover & Knee Rolls
Performed pullovers with fingertip touch and gentle knee rolls side-to-side, tapping midline between each roll for coordination and oblique engagement.
🔄 Seated Core Work & Half Roll Backs
Moved into seated position with half roll-backs, bow and arrow rotations, and deep spine stretches to improve flexibility and spine articulation.
🔙 Gentle Back Strengthening
Rolled to front for back exercises including scapular retraction, thumbs-up arm raises, and arms in square position to strengthen posterior delts.
🧱 Core Hold & Pike Transitions
Engaged in forearm plank holds with pike transitions—lifting hips and returning to plank—to activate deep core muscles.

🧘 6+ Distinct Core Exercises were gently layered, ensuring accessibility for beginners while allowing modifications for intensity.
⏱️ Approximately every 30–45 seconds, a new movement or progression was introduced, providing structure without rushing transitions.
🔄 3 Variations in positioning: supine, seated, and prone, ensured a balanced full-core workout with posture variety.

Back To Basics 45:15

🔁 Interval Format: The workout follows a 45:15 format (45 seconds of work, 15 seconds of rest), ideal for cardio, strength, or mixed circuits.
🏃‍♀️ Three-Exercise Circuit: Each round includes one cardio, one ab-focused, and one dumbbell strength exercise—repeated over 10 intervals.
🎶 Music Selection: Exercises are set to Aero Energy tracks, providing suitable BPMs for varied intensities.
🏋️ Dumbbell Strength Focus: Includes movements like shoulder press, upright rows, lateral raises, bicep curls, and hammer curls.
🔄 Progression Strategy: The workout can be scaled by repeating rounds or adjusting tempo, speed, or weights.
🤸 Sample Moves:
- Jumping jacks and jogging
- Halo (core + shoulders)
- Bicep curl to shoulder press
- Side bends
- Tricep extensions and hammer curls
💪 Adaptability: Designed for both live community classes and solo at-home workouts, including spin bike adaptations.
📥 Choreography & Extras: Instructor offers free choreography, videos, and a 5-day “midsection meltdown” plan upon request.

⏱️ 10 Intervals: The session consists of 10 working intervals, creating a complete 30-minute workout.
🔢 45:15 Ratio: Balanced work-to-rest timing enhances both endurance and recovery efficiency.
🕒 30-Minute Format: Easily structured with warm-up and cooldown for an efficient and comprehensive session.

Friday Aerobics

Grapevine variations
Basic step to start routines: grapevine with a curl on the corner, which can optionally include a turn or remain basic.
Two Single Curls + Chassé
This combo includes turning curls followed by cross-over chassé movements to the left and right.
Kickball Change + Step Lift
Includes kickball change followed by a step lift, leading into a step-tap and walk-around for dynamic variation.
Single Knees & Repeaters
Single knee lifts repeated on both sides and 3-repeaters used to balance both halves of the body.
Turn Sequences
Frequent use of turn-walk combinations to transition between patterns and energize the choreography.
Pivot and Wide Steps
Combos included pivot turns and wide steps (“1-2-3”), promoting directional changes and intensity.
Running Grapevine
Faster-paced grapevine with added knee lifts and hops, increasing cardio impact.
Pop Turns + Back Hops
Creative combo with curls turning to the back and hops, introducing fun variations.
Filler Moves + Repeats
Opportunities to add your own filler moves like single knees or repeaters, encouraging creativity and modular routines.
Tempo and Music BPM
Choreography set to a high BPM (up to 145), increasing energy and challenge.
Mix-and-Match Combos
Encouraged to pick, modify, or remix combos to suit different classes and intensities.

145 BPM: Sets a very energetic pace, suitable for advanced participants seeking high cardio impact.
21-minute accumulator protocol: Though not used in this video, previously done workout demonstrates endurance-based interval strategy (1 to 10 sets).

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