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    • Choreography Ideas for Fitpros from IFS

    Check out this week ill be sharing choreography ideas from my IFS Blackpool sessions!

     

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    Aerobics choreography intervals

    • Basic aerobic interval format using simple choreography where each interval lasts about 2 minutes and gradually increases intensity through rising BPM, allowing progression from low-impact to higher-impact moves.
    • First interval focuses on a 32-count routine including rock step, mambo, marches, sunshine move, and three repeaters, with options to add turns or keep it low impact for accessibility.
    • Intensity can be adjusted by removing jumps, simplifying steps (e.g., march instead of turns), or increasing complexity with pivots and directional changes.
    • Second interval introduces chasses forward and back, wide marches, and optional shuffles with a deep jack to reset the lead leg, maintaining flow and coordination.
    • The structure emphasizes flexibility, allowing instructors to modify for different fitness levels while keeping choreography easy to learn (“one learning curve”).
    • Heart rate naturally fluctuates with interval design: short recovery dips followed by rises as music tempo increases incrementally.
    • Third combo uses curls, single knees, and lunges, reinforcing simplicity while enabling progression through directional changes (front/back or side) and optional turns.
    • BPM typically starts around 120–130 and can increase up to ~150 or higher, depending on how much intensity the instructor wants to add.
    • Overall approach prioritizes simple, adaptable choreography combined with music-driven intensity progression for effective aerobic training sessions.

     

    Mobility Moves with a Yoga Strap

    • Shoulder lift with strap overhead combined with right and left lateral flexion
    • Multi-plane shoulder mobility combining lateral raise and rotational movement (right and left rotation)
    • Overhead reach with controlled tension on the strap to activate shoulders and upper back
    • Step forward into a shallow lunge with rotation (right and left), progressing to optional deeper lunge
    • Tiptoe (calf raise) added after rotation to integrate balance and full-body coordination
    • Sequence combining lateral lift, rotation, and overhead reach into a continuous flow
    • Side squat with lateral flexion (right and left), shifting weight side to side
    • Dynamic side lunges with repeated pulses (sets of four each side)
    • Central lift with hip extension while holding strap in front
    • Single knee lift with hip abduction (knee out to side)
    • Forward lean into hip extension (glute activation)
    • Squat combined with upper body positioning and strap control
    • Halo movement: circular arm motion overhead and around the head to mobilise shoulders and thoracic spine
    • Faster halo repetitions to increase intensity and coordination
    • Rainbow flexion: large arc movement overhead combining side bend and rotation
    • Integrated full sequence combining squat, lateral flexion, rotation, lunge, and overhead reach
    • Progression adding opposite upper body movement to increase coordination challenge
    • Single-leg balance with knee lift, abduction, and rotation
    • Slow controlled halo for shoulder stability and mobility reset

    More mobility moves with the yoga strap

    Warm-Up Mobility (Lower Body + Rotation)

    • Small curtsy step or step-behind movement
    • Focus on femur rotating back (reduce depth if knees are sensitive)
    • Add arm rotation using strap to create transverse (twisting) movement

    Multi-Plane Arm Progressions

    • Arms move upward (sagittal plane) while continuing leg movement
    • Add lateral flexion (side bend) with strap overhead
    • Emphasis on full-body coordination: ribs, pelvis, and hips working together

    Multi-Plane Conditioning Sequence

    • Combine three movement planes:
      • Rotation (transverse)
      • Forward/back (sagittal)
      • Side-to-side (frontal)
    • Performed with continuous stepping and arm variations

    Multi-Plane Lunges

    • Lunge back → return → squat
    • Alternate sides (left and right)
    • Add arm patterns:
      • Forward reach
      • Side reach
      • Overhead/lateral flexion

    Shoulder Mobility (Using Strap)

    • Overhead shoulder stretch (arms go fully back and forward)
    • Controlled rotations:
      • Overhead → down toward hip
      • Across the body
    • Improves shoulder mobility and posture

    Functional Rotation Flow

    • Rotate arms and torso across body
    • Move strap in circular patterns around head and hips
    • Focus on smooth, controlled, functional movement

    Balance Training

    • Single-leg balance:
      • Reach strap toward floor → return upright
    • Alternate legs
    • Use opposite leg for counterbalance if needed

    Integrated Flow / Combination Work

    • Combine:
      • Balance
      • Rotation
      • Overhead (halo-style) movements
    • Light choreography linking movements together

    Finisher

    • Squat with strap slide (controlled upper + lower body coordination)

    Mobility moves and strength

    Shoulder Mobility + Strength

    • Overhead shoulder pass-through with strap (front to back and back to front)
    • Rainbow arm movement (lateral + forward flexion)
    • Shoulder press
    • Upright row (elbows high, bar/weights to chin)
    • Lateral raise

    Rotation + Lower Body Mobility + Chest Strength

    • Curtsy step with torso rotation
    • Arm swings into sagittal plane (forward/upward reach)
    • Chest press (floor or bench)
    • Chest fly (open for 2 counts, close for 2 counts)

    Lunge + Rotation Mobility + Lower Body Strength

    • Forward lunge with torso rotation using strap
    • Walking lunges with rotation
    • Squat (after lunges, reset position)
    • Stationary lunge (rear leg back)
    • Hip hinge in lunge position
    • Add bicep curl during lunge

    Full Body Mobility + Strength Finish

    • Lateral step with rotation using strap
    • Squat + overhead lift with strap
    • Overhead strap mobility (full range if flexible)
    • Squat and press (thruster-style movement)

    Key Structure of the Workout

    • Alternate mobility exercise with strength exercise
    • Perform in timed intervals (example: 30 seconds or longer)
    • Focus on combining movement quality (mobility) with resistance (strength)
    • Use simple equipment: yoga strap + dumbbells

    Aerobic intervals

    • Aerobic Interval Structure

      • Use 2-minute work intervals with 15-second recovery
      • Music gradually increases in BPM (speed/intensity)
      • Start low impact → progressively add intensity or complexity
      • Repeat each combo for the full interval, layering options

      Combo 1 (Main Routine)

      • 4 hops forward (alternating right/left)
      • 4 hamstring curls back (option to turn)
      • Grapevine right and left with crossover variation
      • 3 repeaters (knees) right side
      • Add shuffle
      • 3 repeaters left side
      • Side-to-side lunges
      • Loop entire sequence continuously

      Progression Options (Combo 1)

      • Add turns to curls
      • Increase impact on hops
      • Add style or arms to grapevine
      • Layer intensity gradually across the 2-minute interval

      Combo 2 (Higher Intensity Block)

      • Pendulum swings (single)
      • Double pendulum
      • Grapevine right and left
      • Single knee: front and back
      • Repeaters (knees)
      • Add shuffle
      • Option to add twist on knee lifts

      Progression Options (Combo 2)

      • Start with basic pendulum → progress to double
      • Add twists to knee lifts
      • Increase speed as BPM rises
      • Keep moves simple but layer intensity

      Key Training Focus

      • Keep choreography simple and repeatable
      • Use layering technique instead of complex combos
      • Match movement intensity to music progression
      • Build cardiovascular intensity gradually
      • Prioritize flow and continuity over complexity

      Instructor Tips Highlighted

      • Stick to familiar, staple moves (grapevine, knees, lunges)
      • Avoid overcomplicating choreography
      • Use repetition to help participants learn quickly
      • ენერგize the class by increasing intensity, not complexity

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