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Cardio Combination
Reach across the body (4 reps) Step right and back (2 steps each direction) Hamstring curls (4 reps) Repeat sequence to build rhythm
Strength Combination 1 Forward lunge (right) Lateral lunge (right) Forward lunge (left) Lateral lunge (left) Curtsy lunge (alternating) Slow squat (down 2 counts, up 2 counts) Power squats (4 reps)
Cardio Repeat Reach across (4 reps) Step right and back Hamstring curls
Strength Combination 2 (Progression) Walking lunge (step, lunge, lift) Add balance on lift Jump back into plank Scissor jumps (4 reps)Combined Flow (Cardio + Strength) Reach + step combo Lunge series (forward, lateral, curtsy) Slow squat → power squat Walking lunges with balance Jump back + scissor
Lower Body Burn Add-on Squats to the right (4 reps) Squats to the left (4 reps)
Core & Upper Body Finisher Roll down to floor Walk out to plank Hold or perform push-up Walk back in Roll up to standing
Optional Progressions Add jumps for intensity Increase range of motion Add balance holds in lunges Include push-ups in plank section
Key Training Style Alternates cardio bursts with strength work Uses simple choreography in short blocks Fully equipment-free Easily adaptable (low or high impact)
Combination 1 (Mike’s routine) 2 box steps (forward and back) Mambo to the corner Knee lift (leg change) Chassé (side step together step) Rock + knee lift Chassé again Curly grapevine (grapevine with a curl, moving in and out)
Optional progressions: Add turns to box step Add pivot on rock step Increase intensity with faster tempo
Combination 2 (Jane’s routine) 2 lunges Step touch (2 counts) Curl on the corner (with slight turn) Step behind + hold Repeat sequence Rock forward (2 counts) Turn
Optional variations: Add spins during transitions Add styling/flavor to curls and rocks Increase pace or impact
General structure & tips Movements are designed in 8-count phrases Start simple, then layer intensity (turns, pivots, speed) Focus on leg changes and flow between moves Music tempo can be increased (e.g., 130–138 BPM) for intensity Choreography is modular—combinations can be stacked together
Lisa’s Combination Box step to start Mambo cha-cha (front to back) 8 marches transitioning into crossover Grapevine (right and left) Three repeater knees Optional: increase speed for higher intensity
Transition Flow (Lisa’s combo loop) Mambo cha-cha → crossover → grapevine Repeaters → shuffle/repeater variation Continuous loop to build cardio intensity
Instructor’s (Second) Combination Chassé forward Pivot turn (walk back or turn) Wide cha-cha (big stance, expressive movement) Curl on the corner (repeat twice) Grapevine Box step (forward/back variation) Single, single, double curls Optional turns added to increase difficulty
Optional Add-Ons / Variations Add turns to single curls Increase range of motion (wider steps if space allows) Insert extra moves (e.g., box step or grapevine between sections) Adjust speed depending on music tempo
Full Routine Structure Perform Lisa’s combination Transition into second combination Repeat both sequences continuously Maintain rhythm to elevate heart rateTraining Focus Cardio endurance (fast-paced sequences) Coordination and timing (choreographed transitions) Lower body conditioning (steps, curls, repeaters) Agility and rhythm
Core Aerobics Moves & Combos Box step (with optional turn variation) Chassé right and left Rock step or pivot option Knee lift (often paired after rock/pivot) Grapevine (used repeatedly between combos) Mambo step into knee lift Corner knee raises Pivot turns and directional changes
Combo Variations & Progressions Base combo: box step → rock/pivot → knee lift → chassé Option to remove turns for lower intensity Add turns to increase complexity Grapevine inserted between sequences for flow Corner transitions with knees or pivots
Strength & Cardio Elements Lunges (typically 2 reps before transitions) Step touch in the center Hamstring curls (forward and backward movement) Repeater knees (3 in a row on one side) Rock steps repeated (often 4 counts before a turn)
Coordination & Rhythm Patterns Step touch → curl → return pattern Cross-over steps after grapevine Forward/back mambo chassé sequence Repeater + shuffle to switch lead legs Alternating sides for balance and symmetry
Instructor Signature Combos Wide chassé walk (traveling movement) Corner curls (alternating sides) Box step + grapevine combination Single and double hamstring curls Full routine blends all combos into one continuous flow
Key Takeaways Workout focuses on retro aerobics choreography Emphasis on coordination, rhythm, and transitions Movements are easily modifiable (low vs high impact) Combos are layered progressively for complexity Repetition helps build familiarity and flow
Seated Warm-Up (Mobility + Posture) Sit cross-legged on the mini ball (under pelvis) to improve alignment awareness Arm lifts overhead and back to open chest Spine twists (left and right) Forward/back spinal flexion and extension (round and lengthen spine) Side bends with alternating arms overhead
Seated Core + Leg Activation Ball placed between calves Legs extend and bend with pointed/flexed feet Maintain squeeze on the ball for inner leg activation Add spine twists with legs extended Forward reach into gentle spine stretch
Supported Core Work (Ball Under Lower Back) Lean back onto ball (lumbar support) Alternating knee lifts (marching) Progression: add abdominal curl with each knee lift Arm variations (e.g., bow-and-arrow movement while leaning back) Combined curl + knee lift to upright position
Roll Downs + Core Control Full body roll-downs holding the ball Arms overhead for stretch Controlled roll-ups to seated
Side-Lying + Hip Work Side leg lifts (ball used for support/stability) Hip opener: step forward, ball under foot, push hips forward Add spine rotation over front leg Repeat on both sides
Balance + Stability (Prone on Ball) Balance with torso supported on ball (hover position) Alternate arm lifts while stabilizing core Scapular retraction/protraction (shoulder blade movement)Prone Back Extension Flow Ball under sternum Lift chest and extend arms forward Progress to arms out to the side Combine forward + side arm movements in one flow Focus on spinal extension and control
Cool Down Push back into child’s pose stretch Gentle spinal roll-up to standing or kneeling
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SPRING CONTENT CREATION DAY — Friday 15th May If you’re a fitness professional struggling to keep up with social media, content creation, filming, editing, and
Why Level 3 Pilates Qualifications Are in High Demand Rachel Holmes, Director and Creator of Choreography To Go Education and Training, explains that demand for
Retro Aerobics Choreography Exercises and Moves PerformedMambo cha-chaWalk around transition stepsStep kicksChassé backBox step forward and backCrossoversSunshine arms/reach movementsThree repeatersShuffle stepsOptional turns and spinsGrapevinesDiamond grapevine
Over 4 months in now to long form content here on Youtube and its been wild how fast this has all gone…. life does seem
Welcome to this week’s Fitness Pilates newsletter. I hope you’ve had a fantastic week of classes and courses. I’m really excited to be launching a
