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Quick Choreography Ideas for Fitpros
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Functional Lift Lean IDEAS
Warm-up with HIT 53 music – instructor used a track from Pure Energy’s Hit 53 Power Express (60s work / 10s rest) to energize the class.
Step-lunge combinations – included step lunge, lift, and side-to-side squats for full lower body engagement.
Deadlift + upper body flow – pairs of deadlifts combined with front raises and upright rows to target hamstrings, shoulders, and back.
Push-up and tricep focus – included four push-ups or plank-based variations followed by triceps work for arm strength.
Compound curl-press-extend – bicep curls, shoulder presses, and tricep extensions blended into a continuous sequence, sometimes with squats for added challenge.
Multi-directional movement – emphasis on functional training by mixing lower and upper body movements in different planes.
Instructor notes – offered update package with six masterclasses and lift training courses for instructors.
60 seconds work / 10 seconds rest: this interval structure balances intensity and recovery, keeping the workout challenging but manageable.
5 kg weights: moderate resistance that allows for sustained functional combinations without early fatigue.
6 masterclasses for 2020 pricing: shows value proposition for instructors looking to refresh their programs.
Fitness Pilates Warm Up Ideas
Toe and heel rocks – Gentle rocking forward and back to awaken the feet, improve symmetry, and focus on breath and posture.
Pedal push movements – Rolling through the feet and ankles, engaging glutes and knees; acts as a bridge between exercises.
Small squats – Shallow bends that mobilize hips, knees, and ankles while keeping movements light.
Knee lifts and extensions – Balance drills lifting one knee, extending it, then lowering, coordinated with pedal pushes.
Hip mobility drills – Tap and circle, knee circles, and brushing forward and back to warm up hips in multiple planes.
Integrated sequence – Combine toe-heel rocks, pedal pushes, squats, knee extensions, and hip circles into a flowing warm-up routine.
Music synergy – Uses a Pure Energy instrumental album without vocals, supporting instructor cues and smooth class energy.
Transition focus – Warm-up ends with gentle hip and knee movements, preparing participants for standing back work and functional exercises.
Four rocks per set help participants check posture and balance evenly on both sides.
Two to three circles per hip ensure mobility in multiple planes without overloading.
The 5-minute format shows how a short, structured warm-up can effectively prepare the lower body before more intense pilates or functional training.
Fitness Pilates Warm up standing and balance ideas
Gentle sway warm-up – Begin with light body sways forward and side-to-side to find balance and focus; can be done with eyes closed to deepen concentration.
Foot and ankle activation – Rise onto tiptoes, rock through the feet, and perform gentle pedal pushes to awaken ankles and glutes.
Small squats – Perform shallow bends with flexion at the hips, knees, and ankles, adding arm movement and breathing techniques for flow.
Single-leg balance drills – Lift one knee without touching the floor, move leg sideways (abduction), cross in front, extend back into hip extension, then add hip circles before switching sides.
Combination sequence – Put movements together: tiptoes → heels → pedal push → squats → knee lifts → side abductions → hip extensions → hip circles.
Progression with arms – Add arm movements to enhance coordination while keeping pelvis stable.
Upper body mobility – Side bends and arm lifts to open up the torso, transitioning from lower-body activation to full-body warm-up.
Music integration – Uses “IA Sunrise” album (instrumental, no vocals) to create focus on coaching cues and smooth flow for classes.
Four reps per knee lift and hip extension are emphasized, balancing challenge and stability.
Two squats in the sequence help keep intensity low while ensuring mobility in hips, knees, and ankles.
The 10-minute fitness pilates express session mentioned in the video connects warm-up ideas to short, focused training sessions.
Fitness Pilates balance ideas
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