Combination lunge and squat series
Forward lunge, lateral lunge to corner, squat.
Reverse lunge variations for added challenge.
Option to add weights or resistance bands.
Power and mobility drills
Jumping jacks with wide stance.
Arm rotations with squats for upper body engagement.
Backward lunges combined with torso rotation.
Curtsy and balance work
Curtsy step with squat.
Balancing holds on left and right leg.
Knee lifts to the side integrated with squats.
Dynamic conditioning moves
Power jumps with walk-backs.
Side step crosses with squats.
Knee and side raises without hand support to increase stability.
Circular flow: front lunge → side lunge → back lunge → squat.
Finishing drills
Side slides with repetition.
Variations in lever length and body weight focus to simulate equipment work.
Session length: ~6 minutes.
Each main combination uses 3–4 exercises linked together for conditioning.
Movements emphasize multi-directional lunges and squats for a functional 360° workout.
Warm-up and Format
Program uses slower tempo music from Pure Energy app.
Structure: 8 exercises, grouped as push/pull, repeated in two sets (upper and lower body).
Focus on technique, form, and simple but effective strength training.
First Block
Deep squats with kettlebell or dumbbells (lower body strength).
Shoulder press with dumbbells (upper body push movement).
Each exercise repeated for two sets.
Second Block
Deadlift targeting glutes and hamstrings (lower body).
Lateral raise with dumbbells (upper body pull/shoulder isolation).
Encourages maintaining straight back and controlled tempo.
Third Block
Split lunge without or with weights (single-leg lower body strength).
Bent-over row with dumbbells (upper body pull, targeting back).
Performed on both left and right sides for balance and symmetry.
Coaching and Notes
Exercises adaptable to kettlebells, dumbbells, or bodyweight.
Format emphasizes accessibility for beginners and progression for experienced participants.
Trainer highlights importance of strength training for longevity, bone health, heart health, and prevention of sarcopenia.
Program is structured into 8 total exercises, divided across multiple blocks.
Each exercise lasts about 20 seconds, yielding around 12 reps per set.
Exercises are paired in push/pull combinations and repeated twice per block for balance.
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.
18th October Aerobics 1230 – 130pm £10
6th December Candlelight Fitness Pilates & Breath Work. 1230 – 130pm £10
BOOK EARLY FOR THESE CLASSES
PLUS
20th September Fitness Pilates Summit
I am so excited about these events and hope to to see you there.
Join us at the 2025 Fitness Pilates Summit 20th September BOOK YOUR TICKETS
Join the next Level 3 Reformer Qualification 2nd October online HERE
**Fitness Pilates Masterclass Collection On Offer** Choose one of the new Fitness Pilates Collections or Get all 3 for a special Black Friday Bundle
SUMMIT 2026 TICKETS NOW AVAILABLE! UPCOMING PILATES COURSES See the next Fitness Pilates training course dates here See the next Reformer pilates training dates here
Sunday soon comes around and here we are again.For your Fitness Pilates classes this week, you may want to focus on a posture theme, especially working
Congratulations to Meika on Achieving Her 1–1 & Group Fitness Pilates Reformer Instructor Qualification A huge congratulations to Meika, who has officially achieved her 1–1
Launching RachelHolmes.com A brand-new website where you can book Rachel’s in-person masterclasses, wellness events, Infrared Fitness Pilates, and Reformer classes in Derbyshire. Get VIP access
Train To Teach Infrared Fitness Pilates 🔥 Today I presented an Infrared HOT Fitness Pilates masterclass — and we seriously went for it Doing Fitness Pilates
