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

1. Lower Body Focus:

   • Squats, two-count deadlifts.

   • Wide plie squats with teaching cues.

2. Core Pilates Movements:

   • Single leg stretch, crisscross, glute bridges.

   • Customizable movement options based on participant level.

3. 20-Second Power Cardio:

   • Includes deep jacks and dynamic movements.

   • BPM increase in music boosts intensity.

4. Upper Body Strength:

   • Shoulder presses, bicep curls, dumbbell rows.

   • Pushups from plank position with dumbbells.

5. Pilates Mat Series:

   • Spinal extension, leg-arm lifts, square pose with holds.

   • Opposite arm/leg extensions for core stability.

6. 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.