The Lift Lean Blog
Lift Lean Choreography Ideas for Fitpros
Workout format
- Lower body and glute strength circuit
- 30 seconds work
- 10 seconds recovery
- Four exercises repeated twice, followed by a second block of four exercises repeated twice
- Heavy kettlebell or dumbbells used to create muscular overload
Circuit 1
Exercise 1
- Sumo squat
- Wide stance with toes turned out
- Hip hinge
- Drive through the glutes to stand
Exercise 2
- Romanian deadlift
- Two-count lowering
- Hip hinge
- Return to standing
Exercise 3
- Walking lunges forwards
- Walking lunges backwards
- Controlled, deep lunges
Exercise 4
- Weighted glute bridge
- Weight placed across the hips
- Lift hips into bridge
- Controlled lowering
Circuit 2
Exercise 5
- Single-leg deadlift (right)
- Light wall support for balance
- Focus on hip stability
- Controlled hip hinge
Exercise 6
- Single-leg deadlift (left)
- Light wall support for balance
- Focus on hip stability
- Controlled hip hinge
Exercise 7
- Deep goblet squat
- Heavy kettlebell held at the chest
- Sit back into the squat
- Drive hips forwards to stand
Exercise 8
- Rear-foot elevated split squat (right)
- Lean forwards slightly
- Lower the back knee deeply
- Drive back to standing
Exercise 9
- Rear-foot elevated split squat (left)
- Lean forwards slightly
- Lower the back knee deeply
- Drive back to standing
Main training focus
- Glute strength
- Lower-body strength
- Hamstring strength
- Functional strength
- Hip stability
- Muscular overload
- Strength and conditioning
Equipment used
- Heavy kettlebell or dumbbells
- Step or bench (optional)
- Wall (for balance during single-leg deadlifts)
Lift Lean Full Body 6 x Exercises 1 x Dumbbell
Workout format
- Lift Lean full-body strength circuit
- 6 exercises
- 20 seconds per exercise
- Repeat the circuit to create a 10-minute workout
- Suitable as a standalone workout or as a finisher after another class
- Uses one dumbbell or kettlebell
Exercise 1
- Halo
- Circle the weight around the head
- Alternate directions
- Maintain core stability
Exercise 2
Right side
- Lateral lunge
- Drive into a knee lift
- Single-arm shoulder press
- Balance at the top
Left side
- Lateral lunge
- Drive into a knee lift
- Single-arm shoulder press
- Balance at the top
Exercise 3
- Step into forward lunge
- Trunk rotation
- Return to standing
- Shoulder press
- Deep squat
- Alternate lead legs
Exercise 4
Right side
- Single-leg Romanian deadlift
- Wall support if needed
- Controlled hip hinge
- Focus on glute activation and balance
Left side
- Single-leg Romanian deadlift
- Wall support if needed
- Controlled hip hinge
- Focus on glute activation and balance
Exercise 5
- Goblet squat
- Stand into shoulder press
- Overhead tricep extension
- Return to squat
Exercise 6
- Half roll-back
- Feet lifted from the floor
- Wishbone arm movement
- Rotational twists
Main training focus
- Full-body strength
- Functional movement
- Glute strength
- Lower-body strength
- Shoulder strength
- Triceps
- Core stability
- Balance
- Muscular endurance
Equipment used
- One dumbbell or kettlebell
Lift Lean Target Zone
Workout format
- Target Zone strength/sculpt workout
- 2-minute intervals
- Use a different piece of equipment for each interval
- Approximately 30 seconds recovery between blocks
- Combines strength, balance, core and functional movement
Mini ball block
- Mini ball under one foot
- Squat
- Squat with rotation right and left
- Rear-foot elevated lunge using the ball
- Lunge with upper-body rotation
- Repeat on opposite side
- Focus on glutes, quads, balance and joint stability
Pilates ring block
- Ring between the knees
- Inner-thigh squeeze
- Half roll-back
- Half roll-back with elbow pull and rotation
- Seated rotational twists while squeezing ring
Side-kneeling ring series
- Side-kneeling position
- Hand presses into Pilates ring
- Overhead arm reach
- Knee draw-in
- Leg extension
- Repeat on both sides
Dumbbell block
- Bent-over rows ×8
- Upright rows ×4
- Alternating front raises
- Lateral raises
- Bicep curl to shoulder press
- Repeat the upper-body complex
Lower-body dumbbell progression
- Romanian deadlifts
- Dumbbells to shoulders
- Squats
- Squat to power press
- Forward lunges
Alternative equipment ideas
Each 2-minute block could use:
- Mini Pilates ball
- Pilates ring
- Dumbbells
- Gliders
- Kettlebells
- Bodyweight exercises
Main training focus
- Full-body strength
- Glute and quadriceps strength
- Upper-body strength
- Core stability
- Inner-thigh activation
- Balance
- Joint stability
- Muscular endurance
- Functional movement
Equipment used
- Mini Pilates ball
- Pilates Magic Circle
- Dumbbells (approximately 5 kg demonstrated)
- Gliders can also be incorporated
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