The core message: stability balls are still incredibly versatile for strength, mobility, balance, and online fitness classes.
Workout Structure
The session uses:
The instructor notes that:
Exercises Demonstrated
Exercise | Focus Area |
Single-leg squat + ball roll | Glutes, balance, hip stability |
Seated shoulder press on ball | Core engagement + shoulders |
Bent-over row on ball | Upper back, rhomboids, posture |
Wall squat with ball | Glutes and leg endurance |
Chest fly on ball | Chest + core stability |
Reverse lunge with foot on ball | Balance, coordination, legs |
Ball tuck (knees in/out) | Core and abs |
Seated spine twist | Mobility and rotational strength |
Main Fitness Ideas
Instability increases muscle activation
Small changes create progression
Great for online coaching
• • One piece of equipment opens up many exercise variations
Aerobics Choreography
Combination 1
Right Lead
Mambo Cha-Cha
Walk around in a circle x4
Box Step
Step tap forward x4
Chassé back x2
Two Quickies
Repeat all on the left lead.
Combination 2
Right Lead
Box step forward and back
1 Mambo
1 Knee Raise
Chassé right
Chassé left
Curly Grapevine right to change lead
Repeat all on the left lead.
Combination 3
Right Lead
2 Lunges right
Step touch x4
Left
4 Hamstring curls turning 180°
Rock step forward and back
Spin
Grapevine
Repeat all on the left lead.
Full Routine
Combination 1
Mambo Cha-Cha
Walk around in a circle x4
Box Step
Step tap forward x4
Chassé back x2
Two Quickies
Repeat left
Combination 2
Box step forward and back
1 Mambo
1 Knee Raise
Chassé right
Chassé left
Curly Grapevine right to change lead
Repeat left
Combination 3
2 Lunges right
Step touch x4
Left
4 Hamstring curls turning 180°
Rock step forward and back
Spin
Grapevine
Repeat left
Finale
Put all 3 combinations together continuously
Combo 1
Combo 2
Combo 3
Repeat from the top.
Combination 1
Mambo cha-cha
Walk around turnStep out or step tap
Two chassés back
Quick out-and-in feet movement
Box step added later
Can be performed low impact or higher intensity
Combination 2
Box step forward and backRock step
Knee lift to change lead leg
Chassé right and left
Curly grapevine with step behind
Repeated on both right and left sides
Combination 3
Two lungesStep touch
Four hamstring curls with turn
Grapevine
Knee lift
Return into rock step sequence
Teaching and Choreography Notes
Designed with a simple learning curve for participants
Choreography can be adapted:Faster music for higher intensity
Slower pace for beginners
Suitable for:Aerobics classes
Dance fitness
Retro-themed workouts
Instructor spent around 40 minutes breaking down combinations in class
Emphasis on easy transitions and repeatable patterns
Style and Structure
Retro aerobics inspired
High-energy but accessible
Combines:Coordination
Cardio
Rhythm
Direction changes
Uses layered teaching by gradually adding movements
Music Mentioned
Pure Energy remix music
Faster tempo suggested for advanced participants
Exercises Covered
Hard roll back exercise
Kettlebell squats
Side kneeling reach and lift
Kneeling tricep overhead extensions with kettlebell
Side leg extension with arm opening
One-arm kettlebell row
Opposite arm and opposite leg stability movement
Cross-body slide and lift movement
Workout Structure
Uses 20 seconds work / 10 seconds rest intervals
Alternates between:Strength exercises
Pilates or mobility-based exercises
Designed for smooth transitions between movements
Can be adapted with:Different timing intervals
More resistance
Dumbbells, kettlebells, or resistance bands
Main Training Ideas
Combining strength training with Pilates improves variety and engagement
Useful for “progressive overload” depending on client goals and fitness level
Encourages functional movement, stability, posture, and strength together
Suitable for online fitness classes and group programming
Key Coaching Points Mentioned
Keep elbows close during tricep extensions
Stabilise hips and pelvis during core exercises
Maintain controlled movement rather than speedGroup exercises strategically for easier transitions
Business/Programming Insights
The instructor discusses mixing different training modalities into one class format
Suggests creating online fitness programs around combined strength and Pilates concepts•
• Notes that June is a strong month for launching fitness programs due to holiday preparation
Simple Active Seniors Line Dance Routine
Designed as a very easy 4-wall beginner line dance
Suitable for active seniors and group fitness classes
Can be used with almost any music
Main Dance Sequence
Step touch warm-up
Grapevine right
Grapevine left
Walk backward for 4 counts
Walk forward for 4 counts
Step touch to the front
Quarter turn
Optional scuff added after the turn
Variations Suggested
Add flavour/style to the quarter turn
Replace step touch with:Step scuff
Tap variations
Add turns while walking forward/backward
Include T-walk stylingAdd “single single double” footwork pattern
Additional Footwork Section
Heel dig and toe tap combinations
Double heel digs
Double toe taps
Two side taps right
Two side taps left
Feet out for 2 counts
Feet in for 2 counts
Teaching/Coaching NotesFocus is on simplicity and accessibilityIntended for easy memorisation
Encourages instructors to adapt choreography
Suitable for:Active seniors classes
Beginner dance fitness
Community exercise groups
Gentle mobility warm-up with shoulder rolls and side bends
Marches with arm patterns to elevate heart rate
Step touch combinations with directional changes
Low impact grapevines and travel steps
Squat pulses with arm reaches
Standing knee lifts with core engagement
Hamstring curls with upper body movements
Side lunges with flowing arm sweeps
Balance exercises with single leg holds
Standing oblique crunches
Heel digs with coordinated arm patterns
Dynamic mobility for hips and spine
Repeater knee combinations
Light cardio intervals using simple aerobic choreography
Functional strength movements using bodyweight
Standing posture and alignment drills
Cool down with slower mobility sequences
Deep breathing and stretches for shoulders, hips and lower back
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