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Monster Minutes Format
Each block includes 3x 20 seconds of effort + 10 seconds rest. The block progresses from fast cardio, to strength, then to core or isometric.
Block 1 – High Tempo Cardio
Shoulder Press (20s)
Upright Row (20s)
Front Raise (20s)
Focus: All shoulder work using heavy dumbbells
Block 2 – Slower BPM for Strength
Squats
Deadlifts
Lunges
Focus: Lower-body compound movements
Block 3 – Targeted Muscle Groups
Arms: Biceps, Triceps Extension, Hammer Curls
Glutes: 3 variations (not named explicitly)
Use slower beats to control form and build tension
Block 4 – Strength & Lower Body Mix
Deadlifts
Reverse Lunge
Squats
Alternating leg work and compound lifts
Final Block – Minute-Long Strength Challenge
Example: Chest and Back superset
One longer-duration strength effort to finish
20-20-20s Format: Allows focus on three exercises per block—ideal for hypertrophy or endurance
40s Recovery: Generous rest period supports heavier lifting or cardio recovery
BPM Variation: Enables smart programming: fast for cardio, slow for strength, static for isometrics
Grape vine into diamond shape movement pattern with left and right corner travel
Walk forward → Lift → Lunge sequence with options for single or double repetitions
Repeat grape vine and diamond combo across room to enhance spatial coordination
First combo structure: grape vine, diamond step, walk up, lift, lunge, and repeat
Second combo: box step forward and back → cross over → march → single knee → repeaters
Variations include V-step, crossover walks, shuffle repeaters, and directional changes
Combine first and second combos for extended sequences
Third combo: quick chassé right and left → step behind → finish with single, single, double
Integration tip: use routines during warm-up or cooldown, adjustable for class flow
Three core aerobic combinations used, each with repeatable modules
Patterns designed for 8-count musical phrasing to sync with 145 BPM tempo
Movements combine lateral, forward, and rotational directions for spatial diversity
Inclusion of walk-ups, lunges, and repeaters increases intensity and leg engagement
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