C2GO Blog

Strength Choreography for Fitness Pros

See our upcoming teacher training:

Fitness Pilates Reformer – Online Training
Our next online training for qualified Fitness Pilates teachers is happening on
Wednesday 23rd July – perfect for expanding your skills and adding Reformer-based concepts to your repertoire.

Level 3 Pilates Matwork Diploma 11/12/13 July

July Aerobics & Meet up. After presenting a fun 90’s/2000’s Aerobics masterclass at FITPRO live this week I am holding a masterclass at Nottingham University for Group Fitness Teachers who would like to come together for a fun afternoon with a class and networking. I would LOVE to see you. it’s Saturday 12th July at 1pm

Fitness Pilates Training Course 1st August online click here

Fitness Pilates Training course Bahrain 4/5th July click here

Would you like to book Fitness Pilates & Fitness Pilates Reformer Together? Learn more here

Join the Fitpro Choreography Newsletter here

Join the Fitness Pilates newsletter here

Join my free women’s wellness newsletter here

Strength Sandwich HIIT

🔥 Strength Sandwich Protocol Overview
- Format: 20 seconds cardio + 40 seconds strength + 20 seconds cardio
- Structure: 3 rounds per block, 10 sec rest between rounds, 1 min rest between blocks
- Total workout: ~19 minutes
🏋️‍♀️ Cardio Intervals
- Jumping jacks
- Jog and jack combination
- 4 jogs + 2 jacks
- Side steps and karaoke with hops
- Twisting motions for transverse plane movement
💪 Strength Intervals
- Bicep curl to shoulder press + squats
- Bent-over row to deadlift transitions
- Full body combination: biceps, shoulders, triceps
- Use of heavy dumbbells (~6kg) for added resistance
🧠 Training Plan Suggestions
- First round: sagittal plane focus
- Second round: frontal plane focus
- Third round: transverse plane focus
- All movements designed to be functional and dynamic
🎧 Music and App Integration
- Workout designed to Pure Energy HIT 52: Strength Sandwich mix
- Encouraged use of Pure Energy Music app for syncing with intervals
- Choreography notes available upon request via comment