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Goblet squat using a weight and yoga block (including half squats and full squats to vary range of motion)
Band lunge with hip extension (band around front leg, hinge forward and extend hip)
Hill climber with deep push-up (alternate knee drive then perform a deep push-up)
Single-leg balance squat with weights (focus on ankle, knee, hip stability and glutes)
Resistance band forward hinge with lateral arm raise (targeting medial deltoids)
Tricep dips using a yoga block for support
Resistance band good mornings or deadlifts (hip hinge with tension from band)
Single-leg balance squat with knee lift and hip abduction variation
Resistance band biceps curl and triceps press combination
Shoulder bridge on the floor using blocks between knees for activation
Workout structure:
30 seconds work
10 seconds recovery
Mix of blocks, resistance bands, and weights
Functional strength focus with balance and stability elements
Grapevine with a leg curl or tap in front
Repeat grapevine side to side
Two chassés forward
March in place
Step behind → step back
Two repeater knees
Two single knees
Chassé side
Return to grapevine with front tap
Walk around in a circle
Box walk (box step pattern)
Forward lunge
Backward lunge
Repeat sequence from grapevine
Step behind → step in front
Two walks forward
Double knee lift
Chassé right and left
Single step knee
Three repeater knees
Side-to-side lunges
Two box steps
Repeat starting on the opposite leg
Low-impact dance aerobics
Short routine (~5 minutes)
Simple choreography designed for classes
Inspired by line-dance style patterns
Combos can be layered together for longer routines
Tap dance step combination: Start with a tap sequence on the step. Perform alternating tap dance movements on top of the step followed by three repeater knees in the middle and then two single knees. This creates the first simple combo that can be repeated and optionally styled with arm movements or design variations.
Three repeater knee pattern: After the tap section, perform three repeaters (three knees in succession on the step). This movement acts as the centre of the combo and can be made more dynamic with directional changes or upper-body styling.
Two single knees finish: After the repeaters, complete the sequence with two single knee lifts. This resets the rhythm and allows the combo to loop back to the tap dance start.
Walk around and chasse combination: The second combo begins with a walk around the step for several counts, followed by two chassés (or shuffles) travelling down the step. This adds lateral movement and travel across the platform.
Knee over the step: After the chassé, perform a knee over the top of the step to change the lead leg. This acts as the leg-changer and transitions smoothly into the next movement.
Tap side to side: Finish the second combo with taps side to side on the step before repeating the walk-around section again.
Cross over with knee front-to-back: The third combo begins by walking across the step and crossing over. Then perform a knee moving front to back across the step to create a directional challenge.
Mambo or cha-cha front to back: After the knee movement, perform a mambo or cha-cha style step front to back on the step to add rhythm and coordination.
Final tap reset: End the third combo with taps side to side, allowing the sequence to restart or connect with the previous combinations.
Place mini ball between inner thighs and squeeze gently to activate inner legs.
Perform lateral side bends right and left.
Add torso rotation after each lateral bend.
Extend arms to increase lever length and difficulty.
Combine side bend + rotation flow for continuous core activation.
Flex and extend the spine while maintaining the inner-thigh squeeze.
Bring backs of the hands together and open the chest.
Alternate overhead arm reaches (right then left).
Add cross-body rotation twists.
Include pelvic tuck and release while moving the torso forward and back.
Place both heels on top of the ball, toes turned slightly out.
Perform slow plie squats while keeping the back stable.
Progress to faster squat pulses.
Extend arms forward to challenge balance.
Add torso rotation with arms overhead while balancing.
Place ball under one foot.
Perform small squats with partial weight on the ball.
Add single-arm lift and open movements.
Combine lateral bends and torso rotation with the squat.
Place back foot on the ball.
Perform hip hinge forward while balancing on the front leg.
Return to upright position.
Option: press the ball away with the straight back leg for added challenge.
Kneel with one knee balancing on the ball.
Perform hip abduction (top leg lift).
Add thread-the-needle rotation (arm reaches under torso).
Option: lift the top leg for increased balance challenge.
From kneeling position:
Pull knee toward chest repeatedly.
Maintain balance and core engagement.
Place forearms on the mini ball.
Hold a modified plank (knees down).
Maintain stability for several seconds.
Repeat thread-the-needle rotation on the other side.
Option to lift the top leg for more instability.
Finish with knee-to-chest pulls.
Advanced Fitness Pilates in Pregnancy: Specialist Training for Instructors Supporting women through pregnancy is one of the most rewarding and important roles a fitness professional
NEW SPRING WORKSHOPS TO ELEVATE YOUR CLASSES This Spring, two brand new workshops have been added to help you refresh your timetable, elevate your teaching
BRAND NEW CPD: Fitness Pilates Reformer for Teens (12–16) We are excited to launch a brand new specialist CPD this April designed specifically for instructors
Active IQ Level 2 Award in Instructing Kettlebells Get Qualified and Confident with Kettlebell Training If you’re looking to expand your skill set, add variety
Check out this week ill be sharing choreography ideas from my IFS Blackpool sessions! Resources If you’d like support with marketing, sales, social media, and
VLOG 11 is live Take a look behind the scenes from our latest Content Creation Day at Wychnor Country Club, hosted in the beautiful Somervills
