Choreography Ideas for Fitpros

Workout format

• 30 seconds per exercise
• Core-focused workout
• Uses gliders, mini ball and dumbbells
• Progressions for different ability levels

Glider core exercises

Glider rollout

• Forearm plank position
• Glide arms forwards
• Extend through the rib cage
• Return with control
• Short or full range option

Gliding tuck and pike

• Plank with feet on gliders
• Knee tuck
• Pike lift
• Alternate between tuck and pike
• Optional press-up between repetitions

Low forearm glider plank

• Forearm plank
• Knee tuck
• Leg abduction (feet glide apart)
• Return to centre
• Repeat

Mini ball core exercises

Side crunch with Thread the Needle

• Side-lying over the mini ball
• Two side crunches
• Thread the Needle rotation
• Return to start
• Repeat on both sides

Mini ball balance

• Tabletop leg position
• Pullover with dumbbell
• Alternate leg extension
• Return to tabletop

Chest press balance

• Tabletop position on the mini ball
• Alternating toe taps
• Single-arm chest press
• Repeat alternating sides

Standing or kneeling core exercise

Halo rotation

• Hold one dumbbell close to the head
• Rotate around the head
• Start at one hip
• Circle overhead
• Return to the opposite hip
• Repeat in both directions

Lower abdominal exercise

• Mini ball between the knees
• Lift into a supported hold on the toes
• Rotate knees side to side
• Maintain inner-thigh squeeze throughout

Main training focus

• Core strength
• Lower abdominal activation
• Oblique strength
• Rotational control
• Shoulder stability
• Core balance
• Upper-body integration
• Functional Pilates-inspired movement

Equipment used

• Gliders
• Mini Pilates ball
• Dumbbells

Music used

• HIIT Move 30 by Pure Energy Music