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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)
Resources If you’d like support with marketing, sales, social media, and business growth, you’re very welcome to join my Supporters Group. Click here to find out more.Join the
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