Class Classics Choreography Ideas for Fitpros

Introduction and Concept: The session is part of the “Class Classics” series, revisiting popular fitness protocols from the Pure Energy Music app. The featured workout is “Cardio Resist,” structured around high-intensity intervals with progressive tempo changes — slow, medium, and fast.

Workout Format: The class follows a HIIT-style sequence (Hit 31 protocol) with three phases — strength, resistance, and cardio. Each phase builds intensity while maintaining structured timing.

Upper Body Exercises: Begins with kneeling shoulder presses using moderate weights (6 kg). Participants can opt to stand for lower intensity. Progresses through single and double repetitions, engaging all deltoid heads and incorporating bicep curls with shoulder presses.

Lower Body and Compound Movements: Moves into lunges and plyometric squats (three pulses, one lift). Focus is on functional transitions between planes of movement to enhance stability and strength.

Cardio Block: Includes scissor jumps, jacks, and jogs with progressive layering to elevate heart rate. Each move can be replaced with lower-impact alternatives.

Cool Down and Finisher: Ends with curtsy squats, lateral lunges, and step combinations, focusing on coordination and lower-body toning.

Community and Resources: Viewers are encouraged to comment “Coro” to access choreography notes and join newsletters on various fitness topics like business growth, reformer training, and wellness.

Support and Coaching: The instructor promotes ongoing professional development via daily 20–25 minute live training sessions for supporters.

The Hit 31 protocol incorporates three tempo shifts (slow, medium, fast), allowing effective adaptation for all fitness levels.

The 6 kg weights demonstrate intensity for intermediate participants without overloading the joints.

The session length (16 minutes) fits within micro-class structures ideal for warm-ups or short workouts in fitness studios.