The Lift Lean Blog

Lift Lean Back to Basics

LIFT LEAN INSTRUCTORS GRAB MY BACK TO BASICS CHOREOGRAPHY PACKAGE HERE

Face To Face MASTERCLASSES & EVENTS for Autumn

After the huge success of last months Retro Aerobics Masterclass & Meet Up I have released more dates until the end of the year at Nottingham University.

18th October Aerobics 1230 – 130pm £10

6th December Candlelight Fitness Pilates & Breath Work. 1230 – 130pm £10

BOOK EARLY FOR THESE CLASSES

PLUS

20th September Fitness Pilates Summit

I am so excited about these events and hope to to see you there.

Join us at the 2025 Fitness Pilates Summit 20th September BOOK YOUR TICKETS

Join the next Level 3 Reformer Qualification 2nd October online HERE

Join the weekly free Fitness Pilates newsletter here

Join the FREE Choreographytogo Newsletter HERE

Join the FREE Weekly choreography newsletter here

Join the FREE Women’s Wellness Newsletter HERE

Lift Lean Back To Basics

Back to basics approach: The session emphasizes resetting routines with simple strength training, especially targeting midlife and post-menopausal individuals.
Tabata format: Workouts are structured with 20 seconds of effort followed by 10 seconds of recovery, making them easy to replicate.
Upper body focus: Three exercises for shoulders (shoulder press, lateral raise, front raise) performed in sets.
Lower body progression: Three variations of squats—regular squat, narrow stance with weights on shoulders, and wide stance with toes out.
Chest and arms training: Suggested moves include chest press, chest flies, pullovers, and triceps work.
Adaptability: Suitable for beginners with lighter weights or advanced participants with heavier loads.
Holistic coaching offer: Program extends to 7 days of structured workouts, nutrition plans, recipes, and habit coaching.

20s/10s Tabata format: Provides an efficient structure for both beginners and advanced users.
8–10 reps in 20 seconds: Practical benchmark for pacing exercises.
Three exercises per muscle group: Ensures balanced overload and progression.

Lift Lean Upper Body Basics

Exercises in the Session

Medial deltoid lateral raises (single-arm focus to isolate shoulders).
Chest press variations with one arm using heavier weight for pec activation.
Single-arm fly or pullover options for chest engagement.
One-arm row for back muscles (using heavy weight to maintain overload).
Concentration bicep curls (arm pressed against thigh for strict form).
Seated overhead tricep extensions (can be adapted with band or kettlebell).
Bent-over fly targeting rhomboids and trapezius (alternative: row if fly is too intense).
Front raises for anterior deltoids (optional variation).
Tricep kickbacks as an alternative or progression.
Core integration at the end: rectus abdominis, obliques, lower back, and glutes.

Lift Lean Basics Stability Ball

Introduction to stability ball workouts: The trainer highlights how stability balls remain a favorite piece of equipment in her online classes, despite not always being available in community settings.
Back to basics approach: Focus on simple strength training exercises with minimal equipment, primarily dumbbells and the ball.
Step-by-step workout flow: Demonstrates a sequence of exercises including shoulder press, chest fly, T-bar row, seated triceps, bicep curls, squats with the ball against the wall, and single-leg squats with balance.
Interval format: Workouts structured into short blocks, with exercises lasting around 20 seconds each, followed by recovery periods.
Adaptability and accessibility: Exercises are suitable for different abilities, with variations depending on weights and equipment available.
Encouragement for fitness professionals: Viewers are invited to request choreography or details about the Lift Lean program to apply in their own teaching.

20-second exercise intervals: Promotes effective bursts of strength and cardio training, ensuring participants stay engaged.
7-minute session structure: Shows how a short time can be used for a comprehensive full-body workout.
Eight exercises per block: Balanced approach, allowing for upper body, lower body, and core integration.

Lift Lean basics Dirty 30

Exercises in the Session

Cardio section using step: simple repeaters or basic step moves (modifiable for low or high impact).
Upper body: shoulder press with weights.
Lower body: basic squats with optional added weight on shoulders or sides.
Cardio progression: jogging on the step combined with two basic steps.
Upper body: lateral raises with dumbbells.
Lower body: alternating reverse lunges combined with central squats.

Back to basics aerobics

Warm-up and introduction – Instructor greets the audience, mentions teaching schedule, and sets up a basic aerobics theme using energetic background music.
Combo 1: Jog and lunges – Jog forward, perform two lunges, jog back, then repeat with side steps and three repeaters for variation.
Combo 2: Step-cross with curls and chasse – Step behind, cross over, two single curls, one double curl, followed by a chasse step. This sequence can be repeated and layered.
Combo 3: Scissor jacks with hops – End routine with alternating scissor jacks and hops for a high-energy finisher.
Putting it together – Instructor demonstrates combining the three combos into a full routine: jog and lunge, step-cross with curls and chasse, ending with scissor jacks.
Closing notes – Encouragement for fitness professionals to adapt the moves into classes, plus information on new training programs and community support.

Three combos – The instructor deliberately structures the routine around three clear combos, making it easy to learn and replicate.
Repetition counts (two lunges, two steps, three repeaters) – These provide a predictable rhythm that supports choreography memory.
Eight counts in scissor jacks – Reinforces the aerobic foundation of working in musical phrases.

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