C2GO Blog

Choreography Ideas for Fitpros Using HIIT 53

Face To Face MASTERCLASSES & EVENTS for Autumn

After the huge success of last months Retro Aerobics Masterclass & Meet Up I have released more dates until the end of the year at Nottingham University.

16th August Aerobics 1230 – 130pm £10

18th October Aerobics 1230 – 130pm £10

6th December Candlelight Fitness Pilates & Breath Work. 1230 – 130pm £10

BOOK EARLY FOR THESE CLASSES

PLUS

14th August Content Creation & Lunch

20th September Fitness Pilates Summit

I am so excited about these events and hope to to see you there.

NEW HIIT 53 TRIPLE X

Workout format: Triple X protocol – 30 seconds cardio, 30 seconds strength, 30 seconds cardio, repeated in blocks.
Cardio section 1: Running in place, quick jumps, and backward jumps.
Cardio section 2: Leap side to side, adjustable for lower or higher impact.
Cardio section 3: Side steps with double counts, adaptable for circuit training.
Strength section 1: Kettlebell squats focusing on sit-back form.
Strength section 2: Two-count deadlifts for controlled tempo.
Strength section 3: Pulsing squats alternating with full squats.
Second cardio block: Quick triple-step runs, with option to lower impact or add twists.
Low-impact alternatives: Heel climbers or gentle steps for cardio phases.
Second strength block: Shoulder presses, lateral raises, upright rows, and bent-over rows; performed with lighter weights if needed.
Equipment used: Mix of kettlebells and dumbbells, adaptable to available gear.
Drum and bass soundtrack at 168 BPM, suitable for both high-energy and circuit-style formats.
Warm-up (8 minutes) and cooldown recommended for a complete session.

MORE Aerobics choreography

Choreography can be adapted for high or low impact, with or without spins and turns.
Option 1: Three chasses with a turn, followed by a back step.
Option 2: Three chasses without turn, followed by a step touch.
Add-on: Great vine into box step forward and back, plus pivot turns and wide jumps.
Lateral movement block followed by forward-and-back movement block.
Forward block example: Chasses forward into a rock step; can be jogged for added impact.
Return movement: Four curls or hops back.
Running grapevine variation: Step behind, step across, over the top, repeated on both sides.
Sequence example: Chasse + grapevine, box steps, pivots, wide jumps, hops, and curls.
Music tempo around 140 BPM, suitable for warm-ups, cool-downs, and low or high impact aerobics

Have you tried the GIZA Workout ?

Workout uses 4 exercises performed in sequence, then reversed (1–4, then 3–1).
Structure includes 4 blocks, each repeated twice; different equipment can be used for each block.
Example block with kettlebell:
- Exercise 1: Kettlebell squat.
- Exercise 2: Kettlebell swing deadlift.
- Exercise 3: Combination squat and lift.
- Exercise 4: Deadlift variation.
Each block can be done with different equipment (e.g., kettlebells, dumbbells, resistance bands).
Weight-based blocks include squats, shoulder presses, and combined squat–press sequences.
Option to vary sets with different movement tempos (e.g., 3 reps at bottom, single up).
Designed for strength and conditioning, with adaptable equipment choices.
Approximate workout duration: 21 minutes, excluding warm-up and cooldown.

HIIT 53 POWER CSE

Protocol structure: 60 seconds, 45 seconds, 30 seconds, 30 seconds rest, repeated five times, then reversed (30 → 45 → 60).
Warm-up options include aerobic walking or jogging.
First combination: jog forward, two jumping jacks, jump back, two jumping jacks, then four hops forward and back.
Add-on moves: knee lifts, curls, scissors, deep jacks, and pendulum swings.
Weight exercises: bicep curls, shoulder presses, upright rows, lateral raises, squats (toes forward and out).
Suggested variations: aerobic moves for 60 seconds, lower body for 45 seconds, abs for 30 seconds, or mix upper/lower body and core.
Additional combination: four scissors followed by a deep jack, repeated with hops and swings.
Upper body strength focus: rows, hammer curls, wide grip lifts, squats combined with wide stances.
Emphasis on choosing exercises that fit personal goals (cardio, strength, endurance).
Total suggested workout time: about 45 minutes (including warm-up and cooldown).