Purpose: Share lightweight workout ideas for those without access to heavy equipment.
Format: Quick demo using 2kg weights and Tabata intervals (20 seconds work).
Audience: Fitness professionals and individuals looking for alternative exercises.
Lightweight Benefits
Effective workouts using light weights or bodyweight.
Suitable for people with joint issues (e.g., knee-friendly options).
Exercise Combinations
Lift-Up Combo: Arm lift, open, close, lower; option to add squat or calf raise.
Arm Sequence:
Right arm overhead lift,
Both arms top lift,
Left arm lateral lift,
Repeat overhead.
Curtsy + Lateral Raise: Curtsy lunge, side tap, lateral arm raise.
Multi-Move Combos
Upper Body Sequence: Bicep curl → Shoulder press → Tricep extension → Return.
Step Lunge Combo: Step forward, lunge, double bicep curl, step back.
Upper Body Isolation
Fly Movement: Lean forward, two single arm flies, grip turn, bent-over row.
Dynamic Lower Body
Step Over Lunge: Step over, squat or calf raise (for knee-friendly version).
Single-Leg Balance Work: Hold balance, add arm lines using light weights.
Workout Overview:
Using light weights (~2 kg).
Format: 30 seconds work, 10 seconds recovery.
Focus on functional, light-weight exercises.
Halo with Weight
Move weight around the head from right hip to left.
Option to combine with two squats + front raises.
Single Walking Lunge + Lateral Raises
Perform a single lunge holding weight.
After lunges, do 4 lateral arm raises.
Emphasis on balance and combination movements.
Front Lunge + Curl + Overhead Press
Lunge forward, curl arms, lift overhead, and step back.
Add a lean forward for intensity.
Curtsy Lunge with Overhead Reach
Cross-legged lunge (curtsy) while reaching one arm overhead.
Focus on lateral bending.
Clock Lunges
Step into lunges at different angles (forward, lateral, diagonal).
“Clock” motion: left, transverse, posterior lunges.
Open-and-Squat Combo
Open arms wide, then perform two squats with overhead reach.
Workout Summary:
Quick 5-minute functional session.
Emphasises creative use of planes of movement: sagittal, frontal, transverse.
Encouragement:
Try with lighter weights even if used to heavy/kettlebells.
Get creative and functional
Focus: A simple, foundational warm-up for Fitness Pilates instructors or those returning after a break.
Audience: Ideal for beginners or instructors prepping a slower-paced post-Easter class.
Background track: Healing Beats – soft, calming music for grounding. Pure Energy Music.
Importance of music choice discussed for setting class tone.
Grounding & Breath Work
Diaphragmatic breathing (in through the nose, out through the nose).
Helps center participants and set the mental tone.
Ankle Mobility & Balance
Rocking onto toes and back.
Eyes closed to challenge proprioception.
Ankle circles and small knee bends while balancing.
Leg & Hip Mobility
Knee lifts, leg extensions, side raises.
Hip circles and multi-directional moves for warm-up layering.
Spine & Upper Body Activation
Gentle spinal rotations and lateral flexions.
Shoulder rolls and arm movements.
Partial roll-downs for spinal articulation.
Wrist, Elbow, and Hand Movement
Hand flexing, wrist rolls, and shoulder-to-elbow movement.
Preparation for weight-bearing postures.
Start with feet upward through the kinetic chain (a reversal of typical top-down structure).
Keep movements gentle and progressive.
Encourage sequencing warm-up elements for fluidity.
Host greets viewers and sets a relaxed, Friday vibe.
Introduces a new music mix called “Rewind Funk and Disco” by Pure Energy.
Music is described as great for:
Warm-up
Low-impact workouts
Seniors
Cool-down sessions
Starts with basic marching and transitions into choreographed movements:
Rock steps
Grape vines with taps
Chassés (side steps) and box steps
Forward and backward movement with rock step turns
Encourages participants to use the choreography in walk-fit routines.
Adds more complex combinations:
Pivot turns
Slow stomps
Wide marches and jumps
All routines are matched to the beat of the music.
Choreography is modular—can be mirrored on the left or right side.
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