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Callisthenics Body weight v Strength

Summary of Exercises

The workout follows a “versus” format alternating between bodyweight (calisthenic) and strength (weighted) exercises.
Each round is performed in 1-minute intervals with 30 seconds of recovery or mobility work in between.

Warm-Up:

Dynamic mobility sequence with arm circles, torso rotations, hip circles, and body shakes.
Includes swinging movements and light squats to elevate heart rate and prepare joints.

Calisthenics Section:

Deep hip mobility hold: squat low, press elbows into inner thighs to open hips.
Static to dynamic flow: extend legs, press knees apart, and repeat to improve flexibility.
Standing roll-down and spinal extension for mobility and posture reset.

Strength Section:

Single-weight tricep extensions: focus on control and form using one heavy dumbbell or kettlebell.
Squat to tricep press combination: alternating lower and upper body work for compound strength.
Three slow squat pulses followed by a tricep extension for endurance.

Format Summary:

60 seconds calisthenic bodyweight exercise
30 seconds rest or mobility
60 seconds strength exercise
Repeat for approximately 30 minutes for a complete workout.

Aerobics Choreography

Summary of Exercises

The session demonstrates an old-school aerobics choreography built from modular blocks with directional and rhythmic variations.
Music tempo set at 143 BPM using a high-energy track from the “Cardio Energy 5” mix.
Warm-Up: Step touches and basic grapevine movements to establish rhythm and flow.
Block 1 – Grapevine & Diamond Combo:
- Four grapevines alternating right and left.
- Transition into a diamond pattern: right corner to left corner.
- Add hamstring curls and double-behind curls for variation.
- Include a chassé (two-step run) for movement flow.
- Layer directional changes and knee turns for dynamic transitions.
Block 2 – Forward & Backward Travel:
- Jog or walk forward with bounce.
- Lunge side to side, jump back, then double lunge.
- Add push steps and repeaters for intensity and coordination.
- Optional “Beyoncé” push-step movement for creative flair.
- Use three repeaters to change leading leg when needed.
Combination Section:
- Combine both blocks: grapevine diamond series followed by forward-backward traveling moves.
- Option to substitute chassés with two steps for different fitness levels.
Designed for intermediate to advanced instructors looking to refresh classic aerobics sequences

Strength Sandwich Ideas

Summary of Exercises

The “Strength Sandwich” workout alternates between short bursts of cardio and focused strength work.
Follows a 20-40-20 protocol: 20 seconds of cardio, 40 seconds of strength, and 20 seconds of cardio again.
The format allows participants to mix intensity and recovery while maintaining a balanced full-body workout.

Warm-Up & Cardio Intervals:

Jog forward and back with two jumping jacks (20 seconds).
Lateral two-step side shuffles with arm swings to maintain mobility and elevate heart rate.
Pendulum hops or “one-two-three-knee” drive sequences to add variation and coordination.

Strength Blocks:

Squat Matrix: Four regular squats, four narrow squats, four wide (turned-out) squats.
Bent-Over Row: Alternating single and double rows for upper back and shoulders.
Goblet Squat and Tricep Press: Perform a deep squat with a hold at the bottom, then press overhead or complete two tricep extensions.
Alternating upper and lower body strength moves for balanced muscle activation.

Cool-Down Options:

Gentle step-touch movements or lateral steps for active recovery between rounds.

Workout Notes:

Music: Pure Energy “Hit 52 – Strength Sandwich” mix.
Typical session length: approximately 22 minutes (repeat circuit as desired).
Focuses on compound movements, functional strength, and interval-style conditioning.

Friday RETRO AEROBICS

Summary of Exercises

The class features an old-school retro aerobics routine with two choreographed combinations suitable for warm-ups or main cardio blocks.
Music: Cardio Energy 22 from Pure Energy, upbeat tempo (ideal for 80s/90s-style step and floor aerobics).

Combo 1 – Classic Aerobics Flow:

Step touch forward x4 and back with arm lines for rhythm.
Grapevine right and left, then add diagonal travel for variety.
Two single curls and one double curl to transition lead leg.
Replace curls with reverse curls for progression.
Option to change chassé into two-step travel for power and space use.
Add directional turns to enhance coordination and spatial awareness.

Combo 2 – Travel and Repeater Set:

Three repeater knees facing front, progressing to a back turn.
Lateral wide steps with a cha-cha or triple step in the center.
Box step (forward and back) maintaining same lead leg throughout.
Option to add shuffles or salsa-style footwork between moves.
Emphasis on maintaining rhythm and musical phrasing.

Combined Routine:

Start with Combo 1 (step touch, grapevine, curls, turns).
Transition into Combo 2 (repeaters, cha-cha, box step).
Flow through both sections for continuous movement and coordination training.

Instructor Notes:

Keep choreography simple but dynamic for mixed-level classes.
Use music phrasing (32 counts) for layering and adding direction changes.
Great for group sessions focused on cardio endurance and rhythm development.

Step Basics

Summary of Exercises

The video features two classic step aerobics combinations suitable for beginners or instructors revisiting foundational choreography.
Music: Pure Energy – How Is a Feeling, mid-tempo track ideal for classic step routines.
Focus: Basic travel patterns, direction changes, and easy rhythm progressions.

Combination 1 – Foundation Step Flow:

Start with wide march x4, followed by two stomps.
Add a chassé over the top (step together step).
Finish with two single knees (alternating sides).
Breakdown suggestion: march wide → step over → single knee lift.
Optional arm lines can be added for rhythm and intensity.
Progress by replacing the chassé with an “over-the-top” or two-step travel variation.

Combination 2 – Directional Flow:

Begin with two knee lifts (front and back).
Add a mambo cha-cha (front to back pattern).
Walk across the top of the step for four counts, crossing over.
Add two taps on the floor or step for rhythm reset.
Combine front and back knee lifts with crossover walks for fluid directional movement.
Suitable for layering complexity with turns or tempo adjustments.

Combined Routine: