Join the Choreography Newsletter here
Join my free women’s wellness newsletter here
Join my Fitpro business lunch 13th June in Derby Learn more
Join the Level 3 Reformer Qualification live in Derby 24th June click here
Host welcomes viewers back to daily morning choreography/workout sessions (~7:15 AM).
Encourages viewers to comment “replay” if watching later.
Asks instructors to share what they’re teaching to foster community engagement.
Mentions posting retro aerobic videos that received great feedback.
Music used: “Resistance 8” – described as UK garage-style.
Played using an older phone with a nostalgic vibe.
Initial Routine:
Squat and lift.
Step together and grapevine sequence.
Repeats with directional changes and taps.
Signature Moves Introduced:
“Pump” move inspired by Beyoncé.
Step combinations and across-the-body steps.
Add-on Elements:
Slow stomps with walk backs.
Chaîné turns with march and tap sequences.
Optional pivot for intensity variation.
Higher Energy Sequence:
Jogging, single-single-double arm moves.
Fast-paced chassés and hops.
Combined all earlier moves into a full choreography set:
Down and lift
Cross-body steps
Grapevine
Beyoncé moves
Slow stomp and march
Pivot chassés
Jog sequences and back hops
Mentions two versions: slower (Resistance 8) and faster (Cardio Energy).
Session Type: Dance-style low-impact HIIT workout
Platform: Music sourced from Pure Energy Music app (Dance Hit 37)
Audience: All ages and fitness levels; easily adaptable choreography
Theme: Fun, nostalgic aerobic moves with modern dance energy
Choreography Style:
Inspired by 80s/90s aerobics with a Latin and dance twist.
Blocks of movement built in 2-minute intervals followed by 15-second rest.
Includes moves like:
Step touch with flair
Chassés and mambo forward
Squats with arm reaches
Crosswalk and pony combinations
Roger Rabbit steps
V-step variations (forward/back)
Single knee lifts, repeaters, and mambo-cha-cha sequences
Music Tempo:
Approximately 125–130 BPM
Suitable for moderate intensity and layering movements
Adaptability Tips:
Can be adjusted for high or low impact.
Modify for clients with knee issues or preference for gentler workouts.
Community Interaction:
Encourages comments and feedback.
Mentions popular classes like Zumba, Broadway Booty.
Additional Resources Offered:
Choreography links (on request via comments).
Weekly women’s wellness newsletter (topics: insulin resistance, inflammation, menopause nutrition).
June 30-day fitness challenge (join by commenting “June”).
Theme: Light, upbeat retro-inspired basic step routine
Audience: Fitness instructors and home exercisers looking to reintroduce step into their classes
Morning greeting and setup for a basic step session.
Part of a weeklong retro fitness theme: Monday – Aerobics, Tuesday – Dance HIIT.
Acknowledges the decline in step classes, yet mentions renewed interest from instructors and gyms.
Uses an Escape Step platform and mentions BPM is set to 128 (HIIT 51 playlist).
Warm-up moves:
Marches
Wide basic steps
Repeaters for leg change
Simple stomps added for variety
Easy-to-follow progressive layering:
Add two basics → three repeaters
Repeat on opposite side
Add floor transitions like grapevines and curls
Transition between step and floor choreography:
Grape vine with curl → basic step → repeater.
Builds flow and rhythm across both floor and step formats.
Introduces a front knee, back knee combo.
Adds a mambo cha-cha, V-step, and side taps.
Optional “kick-over” variation included for more dynamic movement.
Retro-themed aerobics and step workout.
Designed for light choreography, ideal for summer sessions or themed classes.
Offers accessible routines for various fitness levels.
Uses Go Beats 13 – recommended for its upbeat rhythm and retro vibe.
Mambo cha-cha
Rock step or pivot
Chassé forward, walk back
Tap sequence (single, single, double pattern)
Repeats on left and right legs
Step behind, step in front
Four hamstring curls
Grapevine variation with curls
Chassé and walk back
“Beyoncé” pumps for added flair
Mix different eras of fitness:
Latin
’90s dance
Old-school ’80s aerobics
Great concept for a “Dance Through the Decades” class.
Viewers can comment “choreography” to receive:
Weekly email with choreography notes
Access to videos and music ideas
Invitation to join a June workout challenge via Studio Live.
Format: Live fitness choreography session
Instructor: Leads a lively and engaging retro aerobics and funky choreography warm-up
Tone: Encouraging, energetic, and interactive
Warm-Up Focus:
Used a funky warm-up track from “Hit 50”
Aimed at preparing for full-body movement with rhythm
Key Moves Introduced:
Push move
Chassé and pump combinations
Step tap + walk back
Box step with crossover and lift
V-step and run around
Creative blends like stomp-march and double pump
Creative Choreography Tips:
Match moves to the vibe of the music
Use music cues and beat to guide transitions
Think in 32-count blocks
Build unique routines by mixing classic and modern steps
Instructor Insights:
Shares personal approach to choreography
Encourages viewers to adapt and add their own style
Suggests taking inspiration even from short 5-minute segments
Choreography Newsletter:
Includes all routines and combinations shown in the session
Comment “choreography” to receive it
Wellness Newsletter (For postmenopausal women):
Topics include insulin resistance, slow metabolism, and key nutrients
Sent out every Saturday—comment “wellness” to subscribe
Fitness Pilates Newsletter:
Covers health conditions, medication, exercise dos and don’ts
Business Newsletter:
Aimed at fitness professionals to help grow their business
Encourages comments from viewers (especially replay watchers)
Aims to provide inspiration and free value to fitness instructors
Mentions an upcoming “supporters briefing” after the session
Do You Want to Teach Reformer Pilates? We’ve got a busy few weeks of Reformer training ahead, and demand is only increasing. We are seeing Reformer studios
We’ve got a busy couple of weeks of training ahead before the summer holidays, starting this week with our online Level 3 Reformer Teacher Training.
See our upcoming teacher training: 📣 Fitness Pilates Learning Lab 1 Live workshop 18th July 9:30am-12:30pm Fitness Pilates Somatics Workshop Get the workshop before
All over the UK, we’re seeing Pilates and Reformer studios popping up at an incredible pace! It’s a fascinating landscape right now, as many boutique
See our upcoming teacher training: Fitness Pilates Reformer – Online TrainingOur next online training for qualified Fitness Pilates teachers is happening onWednesday 23rd July – perfect for
What Are The Differences Between Fitness Pilates Reformer Certification and YMCA Level 3 Certificate in Instructing Studio Reformer: Group Fitness Pilates Reformer Certification Cost: £499Pre-requisites:
