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    • LIIT workout ideas

    New LIIT ABC 30 :10

    Workout format

    • 30 seconds work
    • 10 seconds recovery
    • Approximately 120 BPM
    • Short transitions between exercises
    • ABC structure: Arms, Back, Core
    • Can also be adapted for strength, abs or stretching

    Round 1 – Arms

    • Lateral raise
    • Upright row
    • Alternate/combine the two movements for 30 seconds

    Round 1 – Back

    • Mini ball positioned under the sternum
    • Prone back extension
    • Cactus arm position
    • Lift chest while drawing shoulder blades together
    • Lower with control
    • Keep elbows aligned with shoulders

    Round 1 – Core

    • Kneeling dumbbell halo
    • Circle weight around the head
    • Move from one side to the other
    • Maintain a stable trunk

    Round 2 – Arms

    • Seated concentration bicep curl
    • Use the thigh to support the working arm
    • Complete one side, then change as required
    • Increase weight if greater overload is needed

    Round 2 – Back

    • Mini ball under the torso
    • Fingertips at temples
    • Back extension over the ball
    • Draw shoulder blades together
    • Lower forwards over the ball
    • Keep head aligned to avoid straining the neck

    Round 2 – Core

    • Reverse curl using a step
    • Hold the top end of the step
    • Heels positioned towards the lower end
    • Small reverse abdominal curl
    • Lift the pelvis/lower body
    • Lower slowly with control

    Main training focus

    • Upper-body strength
    • Back and postural strength
    • Core strength
    • Shoulder conditioning
    • Biceps
    • Spinal extension
    • Lower abdominal activation
    • Muscular endurance

    Equipment used

    • Dumbbells
    • Mini Pilates ball
    • Step platform
    • Exercise mat

    Interval options discussed

    • 30 seconds work / 10 seconds recovery
    • 60 seconds work / 30 seconds recovery
    • 20 seconds work / 10 seconds recovery (Tabata-style)
    • The 30:10 format is highlighted as particularly versatile for class programming.

    Lift Lean 30

    Workout format

    • 30-second intervals
    • Four exercises per circuit
    • Structure: lower body → upper body → cardio → core
    • Designed as a simple “back to basics” workout
    • Suitable for short 15–30 minute sessions
    • Can be delivered live or pre-recorded online
    • Use heavier weights where appropriate for strength development

    Circuit 1 – Lower body

    • Heel-elevated squat using a yoga block
    • Keep heels raised throughout
    • Optional rotation as you stand
    • Rotation increases glute involvement
    • Perform for 30 seconds

    Circuit 1 – Upper body

    • Seated dumbbell shoulder press
    • Use challenging weights
    • Press dumbbells overhead
    • Lower with control
    • Perform for 30 seconds

    Circuit 1 – Cardio

    • Four jogging steps
    • Two jumping jacks
    • Repeat continuously
    • Option to travel forwards during the sequence
    • Perform for 30 seconds

    Circuit 1 – Core/shoulders

    • Heavy dumbbell or kettlebell halo
    • Circle the weight around the head
    • Alternate direction
    • Maintain a stable torso
    • Perform for 30 seconds

    Circuit 2 – Lower body

    • Wide plié squat
    • Toes turned out
    • Push through the heels
    • Optional rotation as you rise
    • Focus on glute and inner-thigh activation

    Circuit 2 – Upper body

    • Dumbbell chest fly
    • Lie supine
    • Open arms wide with control
    • Bring dumbbells back together
    • Add dumbbell pullovers as a progression

    Circuit 2 – Cardio

    • Repeat simple jogging/jumping-jack combinations
    • Optional forward hops/travelling movements
    • Keep the cardio straightforward and accessible

    Circuit 2 – Core

    • Add an abdominal exercise to complete the four-part circuit
    • Repeat the circuit as required

    Lift Lean programming

    • Kettlebells are not required, despite the Lift Lean kettlebell logo.
    • Equipment can include:
      • Dumbbells
      • Kettlebells
      • Resistance bands
      • Yoga blocks
      • Bodyweight
    • The overall concept combines strength, conditioning and healthy lifestyle habits.

    Meal plan

    • Free 5-day meal plan discussed in the video
    • Designed for men and post-menopausal women
    • Emphasises higher-protein meals
    • Includes a shopping list
    • Intended to complement strength training and healthy lifestyle habits

    Key takeaway

    • Keep programming simple: 30-second intervals and four-exercise circuits make workouts easy to teach and follow.
    • Alternate lower body, upper body, cardio and core for a balanced full-body session.
    • Prioritise appropriate resistance and progressive overload rather than complicated choreography.

    Lift Lean Kettlebells and Cardio

    Workout format

    • 30-second intervals
    • Alternate kettlebell strength → cardio
    • Two sets of each exercise suggested
    • Can be developed into approximately a 30-minute workout
    • Uses simple push/pull and lower-body strength exercises
    • Cardio can be high or low impact

    Kettlebell exercise 1

    • Heavy kettlebell squat
    • Lean/hinge appropriately through the hips
    • Drive through the glutes to stand
    • Choose a challenging weight while maintaining technique

    Cardio exercise 1

    • Forward and backward running
    • Keep movement simple and energetic
    • Low-impact option: walk forwards and backwards

    Kettlebell exercise 2

    • Heavy kettlebell deadlift
    • Hinge from the hips
    • Keep hips relatively high
    • Feel the stretch through the hamstrings
    • Drive through the posterior chain to stand

    Cardio exercise 2

    • Two lateral steps right
    • Two lateral steps left
    • Progress to lateral shuffles for higher intensity
    • Step rather than shuffle for lower impact

    Kettlebell exercise 3

    • Plié/sumo squat
    • Toes turned out
    • Combine with two upright rows
    • Alternate:
      • Two upright rows
      • Two plié squats

    Cardio exercise 3

    • Pendulum legs
    • Double pendulum
    • Single pendulum
    • Kick-away variations
    • Old-school aerobic-style movements

    Triplanar cardio concept

    Cardio can deliberately cover all three movement directions:

    • Forward/backward movement
    • Side-to-side movement
    • Rotational movement

    Exercise modifications

    • Kettlebells aren’t essential.
    • Alternatives include:
      • Dumbbells
      • Resistance bands
      • Bodyweight
    • Community-class participants can bring their own weights.
    • Cardio can be adapted to low impact for clients who don’t want to run or jump.

    Online kettlebell coaching

    • Keep kettlebell exercises relatively basic when teaching online.
    • More technical exercises such as snatches are better suited to face-to-face coaching where technique can be monitored closely.

    Main training focus

    • Glutes
    • Hamstrings
    • Quadriceps
    • Upper back
    • Shoulders
    • Cardiovascular fitness
    • Full-body strength
    • Muscular endurance
    • Multidirectional movement

    Key takeaway

    • A very simple strength/cardio alternating format can create an effective 30-minute workout.
    • Use challenging resistance for strength intervals and straightforward cardio between them.
    • The format is highly adaptable for different equipment, abilities and impact levels.

     

    Old Skool High Impact Aerobics

    Workout format

    • Approximately 5 minutes
    • Old-school high-impact aerobics
    • Three short combinations
    • Simple choreography designed to raise the heart rate quickly
    • Movements can be modified to low impact

    Combination 1

    • Jog/run forwards
    • Single-arm reach
    • Double-arm reach
    • Hop backwards
    • Single hamstring curls
    • Double hamstring curls
    • Grapevine
    • Repeat leading with the opposite side

    Combination 1 – low-impact option

    • Replace hops with steps
    • Keep the same single/double arm pattern
    • Perform hamstring curls without jumping
    • Finish with grapevine

    Combination 2

    • Kick-away/forward kicks
    • Side kicks
    • Four pony steps
    • Grapevine
    • Repeat on the opposite side

    Combined sequence

    • Jog forwards
    • Travel/hop backwards
    • Reverse hamstring curls
    • Grapevine
    • Kick-away
    • Side kicks
    • Pony steps
    • Repeat on opposite lead

    Combination 3

    • Scissor runs
    • Jumping jack
    • Pendulum legs
    • Single pendulums
    • Single knee lift
    • Three repeated knee lifts
    • Repeat the sequence

    Main training focus

    • Cardiovascular fitness
    • Coordination
    • Agility
    • Lower-body endurance
    • Rhythm and choreography
    • High-impact aerobic conditioning

    Teaching approach

    • Keep choreography straightforward and repetitive.
    • Start with lower-impact versions where appropriate.
    • Add hops and jumps to increase intensity.
    • Use short combinations that are easy for participants to learn.
    • The three combinations can be expanded into a longer aerobics class.

    Music

    • Cardio Energy 12
    • Driving beat suited to traditional high-impact aerobics

    Key takeaway

    • Simple traditional aerobics movements can create an energetic cardio workout without complicated choreography.
    • The combinations can be taught low impact first and progressed to jogging, hopping and jumping for higher intensity.

    Quick long bands

    Workout format

    • Approximately 5-minute demonstration
    • 20 seconds work
    • 10 seconds recovery
    • Tabata-style timing
    • Alternate upper-body and lower-body exercises
    • A lighter long resistance band allows a better range of motion

    Shoulders

    • Standing band shoulder press
    • Two presses on the right
    • Two presses on the left
    • Progress to both arms together
    • Focus on deltoid strength

    Squats

    • Stand on the band with handles near shoulders
    • Standard squats
    • Vary foot/toe position
    • Add three squat pulses followed by standing
    • Continue with single squats

    Biceps

    • Single-arm bicep curls
    • Complete right side, then left
    • Curl through the full range towards the shoulder
    • Control the return movement

    Lunge and hip extension

    • Stand on band with one foot
    • Lean forwards slightly from the hips
    • Lunge while extending the opposite leg backwards
    • Repeat on both sides
    • Challenges glutes, legs and balance

    Upper back

    • Bent-over resistance-band fly
    • Hinge forwards from hips
    • Raise arms laterally
    • Keep wrists neutral rather than allowing them to bend
    • Focus on upper-back and rear-shoulder muscles

    Triceps

    • Stand on band
    • Bring arms overhead
    • Step forwards
    • Perform overhead tricep extensions
    • Maintain controlled resistance throughout

    Deadlift

    • Stand on resistance band
    • Hinge forwards from hips
    • Perform band-resisted deadlifts
    • Focus on glutes and hamstrings

    Programming ideas

    • Continue alternating upper- and lower-body exercises for a complete workout.
    • Add 10 minutes of resistance-band strength work after a cardio class.
    • Example triple-challenge class:
      • 10–15 minutes step
      • 10–15 minutes aerobics
      • 10 minutes resistance-band strength

    Holiday workout idea

    • Create short portable workouts clients can use while travelling.
    • Example:
      • 10 minutes fabric mini-band
      • 10 minutes long resistance band
    • Bands are easy to pack and don’t require a gym.
    • Pre-recorded band workouts can be offered to clients as holiday workout packages.

    Main training focus

    • Shoulders
    • Biceps
    • Triceps
    • Upper back
    • Glutes
    • Hamstrings
    • Quadriceps
    • Balance
    • Full-body muscular endurance

    Key takeaway

    • A light-to-medium long resistance band provides a versatile full-body workout with very little equipment.
    • Alternating upper and lower body every 20 seconds creates a simple format that can be used independently or added to cardio sessions.

    Train to teach LIFT LEAN on special offer this week!

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