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.
Introduction and purpose: The instructor greets viewers and introduces a short stretch and mobility routine, emphasizing the importance of flexibility after periods of inactivity.
Warm-up mobility: Begins with light upper-body mobility, including arm swings forward and backward, spinal rounding, and chest opening to gently activate muscles.
Overhead and cross-body stretches: Demonstrates reaching over the top and across the body to loosen shoulders and upper back, integrating light hip rotation.
Dynamic rotation: Adds rotational shoulder movements and flowing transitions between upper-body stretches to maintain mobility.
Lower-body activation: Introduces squats with arm swings to engage hips and thighs before deeper stretching.
Shoulder and tricep stretches: Focuses on pushing arms forward and back, holding positions for approximately 30 seconds each, emphasizing posture and shoulder alignment.
Chest and upper-body extension: Encourages clasping hands behind the back and opening the chest—ideal after long sitting periods.
Inner thigh and hip flexibility: Incorporates wide stance side lunges and hip flexor stretches, ensuring even engagement on both sides.
Kneeling and floor stretches: Moves into deeper stretches targeting quads, hip flexors, and chest using kneeling positions and arm extensions.
Final floor stretches: Concludes with cat-cow, hamstring, glute, and lower-back stretches, followed by a gentle roll-up to standing.
Closing and engagement: Invites viewers to comment for choreography notes and subscribe to wellness updates.
Warm-up and setup: The instructor begins with a low-impact warm-up suitable for active seniors, emphasizing safe movement and steady rhythm using a tempo around 118 BPM.
Step touch sequence: Introduces a simple step-touch movement, progressing into forward and backward variations. This serves as the foundation of the first choreography block.
Grapevine pattern: Adds grapevine steps to both sides, integrating arm movements to enhance coordination and upper-body engagement.
March and tap combination: Demonstrates marching forward and backward, followed by side taps to increase variety while maintaining a gentle intensity level.
Box step routine: Introduces the box step, encouraging forward and backward movement with optional directional changes to suit participant ability.
Wide step and cha-cha option: Expands the choreography with wide steps or a cha-cha variation for those seeking slightly higher tempo engagement.
Slow stomp transition: Incorporates slow stomps and marches back to stabilize the rhythm and allow active recovery.
Second block – circular walk and heel digs: Moves into circular walking patterns followed by heel digs and light line-dance elements for coordination and memory stimulation.
Final routine recap: Combines all sequences from step touch to box step, emphasizing smooth transitions and customizable intensity.
Closing and feedback: Encourages viewer interaction, acknowledging participant requests for more senior-focused choreography and discussing upcoming fitness classes.
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