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Lift Lean V Fitness Pilates FUSION WEEK
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Lift Lean V Fitness Pilates FUSION WEEK
Fusion Fitness Concept Overview
Topic: Demonstration of a Fusion Fitness Class combining:
Lift Lean (strength and conditioning)
Fitness Pilates
Power Cardio Intervals
Format: 1-minute strength → 1-minute pilates → 20-seconds power cardio
Goal: Provide variety and enhance engagement in group fitness sessions.
Workout Demonstration Highlights
Lower Body Focus:
Squats, two-count deadlifts.
Wide plie squats with teaching cues.
Core Pilates Movements:
Single leg stretch, crisscross, glute bridges.
Customizable movement options based on participant level.
20-Second Power Cardio:
Includes deep jacks and dynamic movements.
BPM increase in music boosts intensity.
Upper Body Strength:
Shoulder presses, bicep curls, dumbbell rows.
Pushups from plank position with dumbbells.
Pilates Mat Series:
Spinal extension, leg-arm lifts, square pose with holds.
Opposite arm/leg extensions for core stability.
Second Power Interval:
Options: hill climbers, scissors, or light jog.
Encouraged personalization based on energy levels.
Instructor Notes & Music Used
Music Album: “LIT 6” by Pure Energy — designed for interval workouts.
Class Length: 15-minute block, stackable for longer sessions.
Barefoot Option: Mentioned for morning sessions.
Flexibility: Can be done with kettlebells, dumbbells, or body weight.
Mini ball circuit for all abilities
Overview
Focus: A short, practical mini ball workout session.
Style: Circuit format using 30 seconds of work followed by 30 seconds of rest.
Equipment Option: Mini ball or yoga block as a substitute.
- Music: MOVE 30:30 LIIT 07 By Pure Energy Music
Circuit Breakdown and Exercises
Intro & Structure
Uses “3030” workout track from Pure Energy Music (30s work, 30s rest).
Encourages alternating rest with transitions or bonus exercises.
Mini Ball Bridge Series
Basic bridge lifts.
Knee abduction while hips are raised.
Combined movement: lift-center-side-center.
Side-Lying Leg Work
Open door movement and leg circles.
Emphasis on squeezing the mini ball.
Repeats on both sides.
Core & Rotation
Seated C-curve with right and left rotations.
Elbow-driven backward motion.
Transition to forearms for side-to-side knee drops.
Shoulder Bridge Variations
Pelvic tilts and roll-ups to shoulder bridge.
Squeeze ball during lifts for added engagement.
Additional Notes
Ideal as a 15–20 minute session finisher.
My Go To Warm Up For All Classes
Overview
Presenter introduces a quick and versatile warm-up routine from Hit 51, an interval mix on the Pure Energy Music app.
Mentions the warm-up is used in both in-person and online classes.
Offers choreography notes via a weekly email newsletter.
Warm-Up Routine Breakdown
Section 1: Classic Aerobic Choreography
Reaches: 4 reaches forward.
Cross-body movements: 4 twists across the body.
Curls: 4 single curls followed by 2 double curls (right and left).
Grapevine: Right and left grapevines.
Box step: Forward and backward steps.
Section 2: Strength & Mobility Integration
Lunges: Step forward lunges.
Upper body rotation: Right and left twists to warm up the core.
Arm throws: Arms reach up and back.
Lateral flexion: Side-to-side stretches.
Lateral lunges: Dynamic side lunges with reach.
Repeat Routine:
Routine is looped with music changes; meant to last a full track (approx. 12–13 minutes).
Suggests using the routine for any class with Hit 51.
Part 1: Warm-Up Routine
Breath and Shake Down: Gentle start with breathing and shake movements.
Reach Forward (x4)
Reach Across the Body (x4)
Curls (x4), then Double Curls (Right and Left)
Grapevine (Right & Left)
Optional Add-On:
Box Step Forward and Back
This sequence is repeated several times to complete the first block of the warm-up.
Part 2: Strength & Conditioning Elements
Lunges Forward (Right & Left)
Add Upper Body Rotations during lunges.
Extend to Throw Arms Back and Hold at the Top.
Include Lateral Flexion Stretches and Lateral Lunges with Reach.
Final Squats to finish the sequence.
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