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  • C2GO Blog

    Fitpro Class Choreography

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    NEW 60 Strong choreography

    Notes

    • 🆕 New Workout Based on Pure Energy Mix
      A new class format called “60 Strong” is introduced, using Pure Energy’s latest mix (128 BPM), ideal for 60 seconds of work followed by 30 seconds recovery.

    • 🏋️‍♀️ Creative Functional Combinations
      The workout includes flowing compound movements—like bicep curls into shoulder presses and squats—allowing variation within each 60-second round.

    • 🔁 Half-Time Switch Option
      Participants are encouraged to do one side for 30 seconds, then switch sides, offering balance and programming variety.

    • 💡 Use with Any Equipment
      Dumbbells or just one weight can be used. Options shown for upright row, bent-over row, wide row, and split sets for creativity.

    • 📲 Choreography Access & Call to Action
      Viewers interested in getting the workout’s choreography are encouraged to comment “choreography”. Business advice and further content are teased for “supporters”.

    Insights Based on Numbers

    • 60:30 format
      Classic interval setup: 60 seconds work / 30 seconds rest supports intensity without burnout.

    • 🔢 4x reps per move
      Repetition count (e.g. 4 shoulder presses, 4 curls, 4 squats) promotes memorability and symmetry in routine.

     

    Fitness Pilates Barre & Balance

    Notes

    • 🎶 Inspired by Music – Deep Work Album
      Instructor shares a short Pilates Barre and Balance routine using music from the Pure Energy “Deep Work 2” album. The calm intro sets the tone for mindful movement.

    • 🧘‍♀️ Precision Over Power
      Focus on slower, technique-based moves compared to more functional Pilates sessions. Movements include Pilates V stance, arm raises, side bends, and breath-led transitions.

    • 💃 Adding Flow and Variety
      Arms and legs are synchronised to the beat, with combinations such as arm lifts with plies, side bends, tap-and-circles, and tiptoe balances enhancing the grace and control.

    • 🔄 Mirror and Modify for Class Variety
      Demonstrated moves can be repeated on both sides or combined for a mini-routine. Great for instructors to inject freshness into regular sessions.

    • 🔁 Beat Drops Guide Intensity
      The music’s tempo shifts allow for natural variation between flowing sequences and stronger, deeper movements like squats and rotations.

    • 🧠 Course Announcements
      Mentions upcoming Pilates reformer trainings—both in-person and online—encouraging instructors to keep learning and evolving.

    Insights Based on Numbers

    • 🕒 8–9 minutes total
      Just a few minutes daily is enough to introduce creativity and prevent instructor burnout.

    • 💪 4 reps per side
      Repetition and symmetry emphasised throughout the movements for structure and rhythm.

    • 📈 3+ movement blocks
      Includes standing flows, balance work, and floor-based movements, offering a well-rounded snapshot routine.

    Fitness Pilates Summer Solstice Vibes

    Notes

    • 🌞 Inspired by the Summer Solstice
      A calming Pilates flow session using music from Pure Energy’s “Summer Chill” album. Ideal for a themed class on 20th June, either online or in person, focusing on mindful movement and connection.

    • 🧘‍♀️ Slow, Breath-Led Sequences
      Standing and balance-based sequences guided by breath include arm lifts, partial roll downs, side taps, squats, and knee extensions—great for body awareness and control.

    • 💃 Gentle Balance & Hip Mobility Work
      Progresses into knee lifts, hip circles, and single-leg balance challenges to activate the core and improve stability—suitable for early mornings or outdoor classes.

    • 🔄 Layered Movements with Optional Progressions
      The routine builds gradually, encouraging instructors to add squats, rotations, and side bends based on class level and energy. Ideal for creating flow-based choreography.

    • 📩 Access to Choreography & Resources
      Viewers can comment “Solstice” to receive a bundle of summer solstice class recordings. Comment “choreography” to access the full choreography notes and newsletters via email.

    Insights Based on Numbers

    • 🕒 8-minute session
      Perfect for class warm-ups or to spark creativity for a longer solstice event.

    • 🔁 3 full flows
      Sequences are repeated and mirrored for consistency, balance, and ease of learning.

    • 🎵 1 themed music track
      The use of “Summer Chill” music underscores the mood and rhythm of the class flow.

    LIFT LEAN Tabata Strong

    • 🏋️‍♀️ Dynamic Full-Body Tabata Session
      A powerful workout featuring 20 seconds of high-intensity movement with 10 seconds of rest, using one heavy weight across all major muscle groups.

    • 🎵 Energetic Music Integration
      The session is synced to 136 BPM music from the Pure Energy Music app, enhancing the pace and motivation.

    • 💪 Effective Exercise Breakdown
      Included exercises: single-arm shoulder presses, one-arm rows, biceps curls, chest presses, and squats with triceps extensions — all using a single 6kg weight.

    • 💡 Studio & Home Friendly
      Designed for studios without access to heavy weights, but equally effective for at-home or online sessions with kettlebells or dumbbells.

    Insights Based on Numbers

    • ⏱️ 20s on / 10s off Intervals: Classic Tabata structure maximizing intensity in minimal time.

    • 🔁 Approx. 12 reps per 20s: Indicates a fast, efficient pace tailored for strength endurance.

    • 🎶 136 BPM: Music tempo closely matches heart-pumping workout pace, aiding rhythm and consistency.

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