Retro Aerobics Choreography

Exercises and Moves Performed
Mambo cha-cha
Walk around transition stepsStep kicks
Chassé back
Box step forward and back
Crossovers
Sunshine arms/reach movements
Three repeaters
Shuffle steps
Optional turns and spins
Grapevines
Diamond grapevine pattern
Chassé right and left
Single hamstring curls
Double hamstring curls
Jump variations for higher impact options

Choreography Combinations
Combo 1:Mambo cha-cha
Walk around
Step kick
Chassé back
Combo 2:Box step
TurnCrossover
Sunshine movement
Three repeaters
Combo 3:Grapevine corner/diamond patternChassé
Single curlsDouble curl

Main Focus Areas
Low-impact cardio
Coordination
Rhythm and musicality
Aerobic endurance
Simple teachable choreography
Instructor class planning ideas

Teaching Notes Mentioned
Choreography built in 32-count phrases
Options for low or higher impact
Encouragement to layer turns and style gradually
Suitable for warm-up or main aerobic blocks
Designed to keep participants moving continuously

Core Fusion

Exercises Performed
Seated half roll backs
Bow-and-arrow elbow pullsSeated trunk rotations with extended arms and legs
Half roll back with elbow bends and twists
Seated arm sweeps with torso rotation
Forearm-supported single knee lifts
Double knee lifts with holds and controlled taps
Supine spinal twists with head rotation
Curl-ups with alternating leg extensions
Side-lying hip hitches
Side plank variations with overhead reach
Prone back extensions with forward arm reach
Prone arm sweeps out to side with elbow bends
Child’s pose stretch
Box position opposite arm and leg extensions
Kneeling overhead side reaches
Standing trunk rotations with step forward
Toe-curl kneeling hamstring stretch
Slow spinal roll-up to standing

Main Focus Areas
Deep core activation
Oblique strength
Spinal mobility
Postural control
Hip stability
Back strengthening
Coordination and flow-based movement

Style of Workout
Continuous flowing transitions
Low impact
Pilates-inspired core training
Mobility and stability focused
Minimal equipment required

Key Coaching Points
Move with control and smooth transitions
Keep shoulders relaxed and chest open
Focus on trunk rotation from the torso
Engage the core during roll backs and leg lifts
Lengthen through fingertips and toes during extensions

Core fusion flow

Exercise Flow Summary

Seated cross-legged posture
Arms extended forward
Spine twist rotations left and right
Flexion and extension of the spine
Rounded back into spinal extension
Arm sweeps with palm rotation

Side Kneeling Sequence
Side kneeling positionTop arm and top leg lifted simultaneously
Opposing reach:Arm reaching upward
Leg reaching downward
Side crunch movement
Repeated on both sides

Hip Flexor and Rotation Flow
Step-through lunge position
Hip flexor stretchTorso rotation to each side
Forearms closing and opening in front of body

Plank Core Sequence
Hands down beside feet
Step back into plank
Heel climbers / mountain climbers
Side knee taps
Cross-body knee drives
Knees lowered to floor

Hover and Mobility Flow
Child’s pose
Hovering tabletop hold with knees lifted
Push back toward calves
Spinal extension from kneeling

Prone Back Extension Work
Lying face downArms reaching forward
Spinal extension liftsScapular retractionHead aligned with spine

Side-Lying Core Work
Side-lying leg liftsTop leg extended and lifted
Fingertips at temples
Oblique engagement
Repeated on both sides

Final Back Extension Series
Prone position
Hands behind body
Shoulder blade squeeze
Spinal extension lifts

Cool Down / Finish
Return to tabletop
Child’s pose
Toe tuck and roll up to standing