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Fitpro Aerobics Choreography

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Wednesday 23rd July – perfect for expanding your skills and adding Reformer-based concepts to your repertoire.

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July Aerobics & Meet up. After presenting a fun 90’s/2000’s Aerobics masterclass at FITPRO live this week I am holding a masterclass at Nottingham University for Group Fitness Teachers who would like to come together for a fun afternoon with a class and networking. I would LOVE to see you. it’s Saturday 12th July at 1pm

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Aerobics

- 5-minute cardio routine: Delivers high-intensity movement in a brief window, emphasizing efficiency for busy mornings.
- 4 jumps and 2 knee lifts per combination: Balances impact and coordination.
Warm-Up Invitation and Setup: The instructor welcomes viewers to a retro aerobics session in preparation for an upcoming master class. She sets the tone with upbeat music from the “Houses of Healing” album.
Initial Movements Introduced: Participants start with a basic run forward and back, incorporating double hops and reverse curls to establish rhythm.
Choreography Combinations Begin: Moves such as jump forwards, hop back, optional turning curls, scissors, and jumping jacks are layered into combinations.
Advanced Patterns: Added complexity includes great lines, gallops, bounces transforming into out-and-in footwork, and single knee lifts.
Full Routine Recap: The instructor repeats the combinations and encourages flexibility in movement, acknowledging low energy on Monday mornings.
Finishing the Set: Final movements include scissor jacks, knee twists, and side-to-side lunges, wrapping up a compact five-minute cardio workout.

Monster Minutes HIIT 52

1-Minute Monster Intervals
Divided into three blocks:
- Block 1: Three 20-second cardio intervals
- Block 2: Two 30-second strength intervals
- Block 3: Full 1-minute efforts
  10 seconds rest between rounds, 40 seconds between blocks
Block 1 – Cardio Focus
- Quick lateral hops forward and back
- High knees and knee lifts
- Two-step lateral movements
- Lateral leaps
- Shuffle with pause
- Transverse twists
- Optional burpees for added intensity
- Push sequences with jack combos
- Karaoke steps and double hops
- Mixed forward/back steps and twist variations
Block 2 – Strength Focus with Dumbbells
- Dumbbell aerobic intervals
- Lateral stepping with resistance
- Twists with weights
- 30-second intervals designed for weight work
Workout Integration Notes
- Designed for use in live classes or indoor cycling
- Warm-up and cool-down choreography provided
- Available via Pure Energy Music app
- Instructor offers full workout notes and bonus content on request

90's workout swiss ball

Introduction to 90s-Themed Workout
Inspired by Instagram, the instructor prepares a 90s-themed aerobics masterclass using the stability ball, praising its versatility and underuse.
Upper Body Seated Exercises on the Ball
- Shoulder Press: 3 sets of 8
- Lateral Raise
- Chest Press while walking forward
- Chest Fly and Pullover (suitable for Tabata format)
- Hammer Curls and Triceps Extensions (3 sets of 8)
Lower Body Stability Ball Exercises
- Deep Squats against the wall (3 sets of 8)
- Single-leg Squats using the ball for balance
- Lunges with the ball placed behind
- Deep Squats with Rotation
- Overhead Squats
Core and Abs Training
- Single Curls
- Rotational Crunches
- Circular Movements
- Plank Roll Forward and Back
- Knee Tucks using the ball (with a mention of the more advanced pike version)
- Glute and Lower Back Exercises
- Push-ups on the ball
Content and Equipment Notes
- Suggestion to use these ideas for content creation and online coaching
- Stability balls are inexpensive and accessible

Retro Robics

Warm-up choreography: Begins with a step touch and transitions to a diamond-shaped grapevine for large studio spaces.
Corner curls and combo building: Adds curls at the corner followed by a single-single-double curl rhythm, building complexity progressively.
Chassé variations: Chassé forward with a march and return. Can be modified with pivot turns to add dynamic movement.
Interlocking combos: Merges diamond grapevine with curls and chassés into seamless choreography blocks.
Lateral movement drills: Introduces 1-2-3 side steps and single knee raises, with options to turn knees or travel wide across the floor.
Layering techniques: Demonstrates how to layer from basic to intricate moves, including kick ball change, step knee, pivot, and curl transitions.
Complex combo sequences: Mixes grapevine, chassé, over-the-top, step-behind and swing steps into flowing routines.
Optional layering: Encourages instructors to stick with basic grapevines or explore creative layering depending on participants’ skill level.
Music integration: Uses energetic tracks from the Pure Energy app, with tempo adjustments (e.g., increased to 137 BPM) for progression.
Instructor promotion: Mentions upcoming events like an aerobics masterclass and reformer session, inviting participation and community building.

Tri sets with Bands

Lower body band tri sets: Session starts with three lower-body exercises using resistance bands. Each tri-set has 3 intervals of 30 seconds with a 15-second recovery. Movements include repeaters and side-to-side variations.
Bodyweight or equipment options: All exercises can be adapted for bodyweight, dumbbells, kettlebells, or other equipment based on availability.
Repeater combinations: Emphasis on staying low during repeaters. Combines forward-back, lateral, and rotational motions.
Split squats and lunges: Transition to a lunge set with a rear split squat, leaning forward to activate glutes. Includes pulses and single reps.
Floor mat exercises: For those with knee issues, the session moves to the mat, offering alternatives such as clamshells and hip lifts.
Upper body sets: After bands are removed, three strength exercises per muscle group (shoulders, upper back, biceps, triceps) are introduced using weights.
Core work and cooldown: Wraps up with ab exercises followed by a stretch and cool-down phase.