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Mini Workout Ideas for Fitpros
Face To Face MASTERCLASSES & EVENTS for Autumn
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FITNESS PILATES Mini Ball warm up
Warm-up with mini ball – The class begins with simple footwork while holding a mini ball, gradually raising the arms and adding a rocking motion.
Spinal mobility – Incorporates rotation to both sides, side bends, and arm sequences to open the chest and mobilize the spine.
Tiptoe work – Movements performed on tiptoes to challenge balance and calf engagement.
Squat variations – Squats with arms raised, adding tiptoe lifts, and squats using the mini ball under the heels for instability.
Roll downs – Classic Pilates roll downs focusing on head, neck, and shoulders, emphasizing mobility and posture.
Integrated sequence – A flowing series combining arm lifts, rotation, squats, tiptoe holds, and side bends into a continuous routine.
Mini ball challenges – Using the ball under the heels to create a wobbly base, enhancing calf and core engagement during squats and arm sequences.
Closing notes – The warm-up routine lasts about 6–7 minutes and can be extended or adapted with more repetitions. Instructor links it to broader wellness themes, including menopause awareness and lifestyle medicine.
6–7 minute warm-up – Short but effective for preparing the body.
4–5 repetitions per sequence – Provides structure without overwhelming participants.
Multiple progressions – From basic footwork to squats on an unstable surface, showing adaptable difficulty levels.
Body conditioning blast
Class format overview – The session is part of a “body conditioning blast” masterclass, combining mobility, flexibility, and strength with upbeat music.
Triple challenge protocol – Each round includes three exercises (mobility, strength, cardio or abs), performed for one minute each at 120 BPM, followed by 30 seconds of recovery.
Equipment options – Exercises can be performed with yoga blocks, towels, straps, weights, kettlebells, or resistance bands, depending on availability.
Demonstrated sequence – Round one:
Shoulder mobility using a strap (adding lateral flexion and rotation).
Shoulder strength with shoulder press and bent-over row.
Light cardio with side-to-side leaps, scissors, and deep jacks, with optional burpees.
Framework flexibility – Each interval can be structured as mobility, strength, or cardio/abs, making it adaptable for different class goals.
Instructor’s notes – Full masterclass package includes multiple 30-minute sessions with notes, providing ideas and variations for teaching.
3 exercises per round – A balanced mix of mobility, strength, and cardio/abs creates a full-body routine.
1 minute per exercise + 30 seconds recovery – Provides a clear, timed structure that is easy to follow and repeat.
24-minute total protocol – Compact yet comprehensive, making it suitable for busy schedules or class add-ons.
Total body band
Workout format – 17-minute band protocol with 60:10 intervals, paired with 6–7 minutes of upper body weights. Designed to combine cardio, strength, and resistance training.
First sequence – Band placed mid-thigh, repeaters (3, then 7 reps per side), transitioning into reverse lunges with repeaters and singles for glute activation.
Second sequence – Lateral focus with low leaps, step touches, and pendulum variations (double and single). Options provided for low-impact or higher-intensity versions.
Third sequence – Transverse plane: three curtsy lunges into a squat (slow and powered), followed by walking lunges forward and jump backs with jacks.
Fourth sequence – Corner lunges combined with jacks and rotational twists, then lateral lunges paired with squats, integrating both forward and side movement.
Training benefits – Protocol balances cardio bursts, lower body resistance, and core stability using bands. Adaptable for different fitness levels through impact and resistance adjustments.
17-minute band set – Compact but intense, especially when combined with warm-up and weights.
60:10 intervals – Effective balance between exertion and rest, sustaining effort across combinations.
Progressions of 3 and 7 reps – Structured repetition count builds intensity and endurance.
Body Conditioning Blast Cardio Strength
Cardio interval (20 seconds): four scissors, two jumping jacks, two hops (modifiable to low impact).
Strength interval: four presses combined with upright rows using dumbbells.
Cardio variation: doubles, singles, and hop-backs.
Strength combination: bicep curls into shoulder raises, repeated in rhythm.
Cardio sequence: karaoke steps, double hops, pendulum side swings.
Strength interval: lateral raises, medial deltoid raises, front raises.
Cardio hops: single hops, double hops, lateral hops.
Strength finisher: walking lunges paired with a farmer’s carry walk back.
20-second active intervals with 10-second rests create a high-intensity, quick-rotation structure.
Sequences often repeated four times for strength and balance.
Seven master classes available in the overall “Body Conditioning Blast” series, each with different focuses.
Stretch v Strength
Warm-up and introduction: The session begins with an overview of the “stretch vs strength” workout format, highlighting its flexibility and how it combines contrasting modalities like Pilates, kettlebells, or mobility work with strength training.
Hip mobility exercises: Demonstrations include deep squats with knees pushed apart, side-to-side sway, side bends, and pressing further into each position for mobility.
Strength variations with weights: Wide squats holding a 7kg weight, adjustments in weight placement (front hold, shoulders, feet closer together), pulses at the bottom range, and neutral squat holds.
Dynamic hip flexor stretches: High plank to forward lunge with arm sweeps and hip pushes, repeated with alternating sides, followed by hover planks and push-backs.
Lunge matrix series: Front lunges, lateral lunges, squats, and curtsy lunges in sequence to build strength and coordination.
Closing remarks: Encouragement to try variations, announcements about upcoming reformer master classes, and invitation to join body conditioning blast programs.
7kg weight: Demonstrated for strength exercises, showing moderate load suitable for squats and shoulder-loaded movements.
50-second intervals with 10-second rests: The structure of the workout balances effort and recovery, maintaining intensity.
4 repetitions: Each exercise sequence (e.g., squats, lunges) typically runs in sets of four, reinforcing rhythm and progression.
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