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  • Aerobics and Step Choreography

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    Aerobics Ideas

    🎬 Introduction & Community Engagement

    • 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 & Setup

    • Music used: “Resistance 8” – described as UK garage-style.

    • Played using an older phone with a nostalgic vibe.


    🕺 Choreography Breakdown

    • 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.


    🔁 Full Combo Sequence Assembled

    • 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


    🧘 Closing Remarks & Programs

    • Mentions two versions: slower (Resistance 8) and faster (Cardio Energy).

    Dance HIIT LIIT

    • 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


    Key Workout Elements

    • 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.


    Instructor Notes & Engagement

    • 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”).


     

    Basic Step Ideas

    🪜 Retro Basic Step Warm-Up Session

    Theme: Light, upbeat retro-inspired basic step routine
    Audience: Fitness instructors and home exercisers looking to reintroduce step into their classes


    🏁 Introduction & Context

    • 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).


    🔹 Basic Step Combinations

    • 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


    🌀 Floor & Step Integration

    • Transition between step and floor choreography:

      • Grape vine with curl → basic step → repeater.

    • Builds flow and rhythm across both floor and step formats.


    🏃‍♀️ Fun Combo Finale

    • 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.


     

    Low impact dance

    🕺 Retro Aerobics & Step Combo Overview

    Theme & Purpose

    • Retro-themed aerobics and step workout.

    • Designed for light choreography, ideal for summer sessions or themed classes.

    • Offers accessible routines for various fitness levels.

    Music

    • Uses Go Beats 13 – recommended for its upbeat rhythm and retro vibe.


    🧩 Choreography Combos Explained

    Combo 1: Mambo Flow

    • Mambo cha-cha

    • Rock step or pivot

    • Chassé forward, walk back

    • Tap sequence (single, single, double pattern)

    • Repeats on left and right legs

    Combo 2: Curly Grapevine

    • Step behind, step in front

    • Four hamstring curls

    • Grapevine variation with curls

    • Chassé and walk back

    • “Beyoncé” pumps for added flair


    💡 Creative Class Ideas

    • Mix different eras of fitness:

      • Latin

      • ’90s dance

      • Old-school ’80s aerobics

    • Great concept for a “Dance Through the Decades” class.


    📬 Resources & Community

    • 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.

    Funky low impact choreography

    🎬 Video Overview

    • Format: Live fitness choreography session

    • Instructor: Leads a lively and engaging retro aerobics and funky choreography warm-up

    • Tone: Encouraging, energetic, and interactive


    🕺 Fitness and Choreography Highlights

    • 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


    📩 Newsletters and Resources Offered

    • 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


    💬 Community Engagement

    • 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

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