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The instructor introduces a fusion workout combining light and heavy weights to balance sculpting and strength work.
Light weights (around 2 kg) are used for continuous flow and sculpting movements.
Heavy weights (6 kg or more) are used for isolated, strength-based exercises focusing on single muscle groups.
The class alternates between 30-second segments of light sculpting work and heavy resistance moves for a full 360 workout.
Rotational movement with arms extended followed by lowering motion.
Side bends to right and left, finishing with squats.
Light lateral raises in a pulsing lunge position, holding arms extended at shoulder height.
Encourages small-range movement at the end of each repetition for maximum burn.
Bent-over row targeting rhomboids and trapezius.
Romanian deadlift with controlled tempo, emphasizing hamstrings and glutes.
Palms-forward curls transitioning to overhead lifts.
Short, focused intervals to build muscle mass and endurance.
Alternates between 30-second sculpt segments and 30-second strength segments.
Suitable for Lift Lean or hybrid sculpt programs.
Can be adapted to various equipment (mini ball optional).
Uses “Lip 5” mix (track 305) for pacing; can also be structured as 50:10 or 30:15 intervals.
Designed for efficiency—provides total body engagement in under 10 minutes.
Instructor suggests joining the full class or business coaching group for more structured sessions.
Emphasizes authenticity in fitness and marketing—promoting unfiltered, real content in social media.
The session combines skipping (cardio) and weighted strength work (sculpt) in a 20:20 Tabata format.
Equipment includes a skipping rope (or simulated rope) and light to heavy dumbbells.
Music tempo: 144 BPM (Hit 45 mix) for high-energy pacing.
Alternates 20 seconds of skipping with 20 seconds of strength exercises.
Each round blends power and endurance for total-body conditioning.
Can be performed in circuits or as standalone Tabata blocks.
Standard skipping for 20 seconds with focus on rhythm and control.
Alternative: jump or high-knee march if space or rope unavailable.
Progressions include “trick skipping” and double-foot hops.
Emphasis on elevating heart rate rapidly and improving coordination.
Light dumbbells: bent-over reverse fly to target posterior deltoids.
Heavy dumbbells: front-loaded squats to strengthen legs and glutes.
Shoulder raises with slow tempo for endurance and posture control.
Core engaged throughout to stabilize during transitions.
Maintain correct form during skipping and lifting phases.
Encourage creativity and variety — can replace skipping with other cardio bursts (e.g., jacks or jogs).
Promote freestyle exercise styles using accessible equipment like yoga blocks, resistance rings, or steps.
Ideal for group fitness, online classes, or circuit setups.
Circuits and Tabata intervals are rising in popularity for their simplicity and intensity.
Class emphasizes innovation and adaptability for fitness instructors.
Designed for both beginners (low-impact options) and advanced participants (rope skipping)
The class focuses on low-impact aerobic choreography performed to upbeat music from the “Push It” Pure Energy album.
The aim is to create a simple, flowing routine suitable for all fitness levels and ideal as a warm-up or standalone light cardio session.
Step together, alternating side-to-side movements to establish rhythm.
Gentle upper body pumps to engage arms and shoulders.
Side step and light marching in place to elevate heart rate gradually.
Combination 1:
Pump right and left, coordinating arm movements with side steps.
Grapevine to the right and left to build coordination and flow.
Box step forward and back (right leg leads).
Three repeaters on the same leg to transition sides.
Repeat on left side with mirrored movements.
Combination 2:
Step and crossover pattern with a walk forward and tap back.
Knee lifts and side reaches to work the hips and core.
Shuffle repeater for rhythmic progression.
Add crossover reach followed by single knee lifts to transition between sides.
Putting It Together:
Combine both routines seamlessly for a continuous aerobic flow.
Alternating pump, grapevine, box step, crossover, and repeaters create a 32-count low-impact combination.
Focus on smooth transitions and controlled, rhythmic breathing.
Gentle step touches and arm circles to gradually reduce intensity.
Shoulder rolls and light stretching for upper and lower body mobility.
Encouragement to use the routine as a warm-up, cooldown, or beginner aerobic sequence.
Performed at 133 BPM for a moderate pace.
Suitable for group fitness or online classes.
Encourages creative adaptation for choreography or teaching practice.
The workout focuses on cardio sculpting, combining continuous movement with resistance band work for a full-body toning and cardio session.
The session uses a long activation band (approximately 17 inches), though the instructor notes that a shorter band would increase difficulty.
Music used: Push It mix from Pure Energy.
Begin with light band tension around the thighs.
Gentle pulses and squats to activate glutes and legs.
Gradual movement into alternating lunges and side steps to elevate the heart rate.
Combination 1: Band Lunges and Repeaters
Step back into alternating lunges while keeping tension on the band.
Perform 7-count repeaters before switching legs.
Focus on maintaining resistance throughout the movement.
Combination 2: Lateral Lunges and Scissor Jumps
Side-to-side lunges with band resistance, eight reps per side.
Follow immediately with scissor jumps or low-impact alternating steps.
Maintain pressure on the band to activate outer thighs and glutes.
Combination 3: Deep Jacks and Step Lunges
Wide jacks with deep knee bends, pressing against the band.
Alternate with step-back lunges and small lifts for lower-body strength and stability.
Combination 4: Cross-Over and Side Squats
Step forward and diagonally across, then return to center.
Side squat transitions to engage quads and abductors.
Finish each round with three repeaters before switching legs.
Finisher:
Single knee lifts combined with lunges.
Repeated on both sides to balance muscle engagement.
Option to increase tempo or add light hand weights.
Format can be structured as 2-minute flowing intervals or shorter 8-count blocks.
Focus on maintaining non-stop movement for both cardiovascular and muscular endurance.
Effective for group classes or online sessions.
Introduction and Purpose: The instructor introduces a slow Tabata workout using a 20:10 interval structure at 96 BPM. It’s suitable for fusion, sculpt, or Pilates-style workouts using light or heavy weights, bands, or just body weight.
Warm-Up and Setup: Begins with a light mobility warm-up, bringing heels together, lifting, and rotating. This short 20-second sequence prepares the body for the following sculpt and stretch movements.
Upper Body Strength: Moves into forward leans with arms extended, performing posterior delt raises. Light weights (around 2 kg) are used for endurance and control, emphasizing upper back strength.
Stretch and Mobility: Incorporates cat-pedal heel stretches to loosen the calves and hamstrings. Participants can modify using a yoga strap or band.
Core and Rotation (Wood Chop): From a kneeling position, performs weighted wood chops from right hip to left shoulder, targeting the obliques and shoulders.
Lateral Flexion: Standing with heels together again, performs lateral side bends to enhance flexibility and core stability.
Second Wood Chop Variation: Repeats the wood chop movement on the opposite side (left to right) for balance.
Inner Thigh Stretch: Kneeling position with side leg stretch, pressing the leg against the arm to open the inner thigh muscles.
Workout Flow Recommendation: Suggests pairing exercises due to the short 20-second intervals, repeating movements twice for efficiency and intensity.
Wrap-Up and Community Engagement: Ends with notes on upcoming choreography, free business training for fitness professionals, and encouragement to join her instructor community.
20:10 Structure: The 20-second work and 10-second rest format encourages intensity while allowing brief recovery—perfect for slow, controlled movements.
96 BPM Tempo: Keeps the rhythm manageable for sculpt or Pilates-inspired sessions.
2 kg Weights: Demonstrates that light resistance can still be highly effective for toning and endurance.
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