C2GO Blog

Strength Choreography for Fitness Pros

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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

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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

Aerobics Ideas

🏃‍♀️ Warm-up and Intro Talk
The instructor promotes an upcoming aerobics masterclass and explains the music album used – emphasizing its suitability for aerobics routines.
💃 Combo 1: Chassé and Box Steps
Starts with step touch, then adds chassé forward, pivot and walk, box steps (forward and back), and step behind for a fluid routine.
🎶 Combo 2: Beyoncé-Inspired Moves
Introduces chassé right-left, two curls and double curl, then reverse curl and turning curl variations. High-energy choreography.
🦵 Combo 3: Knee Lifts and Repeaters
Moves into knee lifts (front and back), wide steps, three repeaters, and lunges. Encourages variation and personal styling.
📻 Music Motivation
Emphasizes the motivating power of the “Resistance 14” album for retro-style aerobics, blending choreography and music for enjoyment.
🗓️ Call to Action
Promotes signing up for the newsletter to receive the choreography breakdown and invites participation in the July 12 live event.

Monster Minutes

Warm-up and protocol intro: Presenter explains the Monster Minutes protocol based on HIIT 52, emphasizing its high-energy structure and use of Pure Energy Music.
First cardio block: Performed as 20 seconds each of jogging forward, low jacks, and shuffles, with 10 seconds recovery between exercises.
Strength interval: Included shoulder press using one weight and squats in center position, repeated to complete a full minute.
Repeat cardio: The same cardio exercises (jog, low jack, shuffle) are repeated for consistency and intensity.
Second strength block: Introduced new movements—tricep extensions and pulsing squats—done with wide-leg stance.
Intermittent recovery: Each block was followed by a 10-second rest, encouraging high output during intervals.
Music tempo adjustment: The music gradually slows to signal transitions from fast-paced cardio to controlled strength segments.
Engagement with viewers: Presenter encourages participation in Studio Live sessions and July challenge workouts.

3 x 20-second cardio intervals per round with 10-second recovery create a concise, effective HIIT format.
40-second break between major rounds supports sustainable high intensity.
Alternating 1-minute blocks of cardio and strength streamline structure and maximize metabolic impact.

HIIT Pyramid

HIIT Pyramid Structure: The workout uses a pyramid format with four exercises. You start with the first exercise for 20 seconds, then stack them progressively (1 → 1+2 → 1+2+3 → 1+2+3+4), then descend back (4 → 3 → 2 → 1).
Workout Segments: Divided into three blocks – all cardio, all strength, and mat/floor-based exercises.
First Cardio Block:
- Exercise 1: Jog in place or forward-back.
- Exercise 2: Two-step side steps.
- Exercise 3: Scissors (criss-cross legs).
- Exercise 4: Double hop or jump variation.
Repetition Focus: Simple movements repeated multiple times are key for effectiveness and mental engagement.
Progression Strategy: Emphasizes alternating between upper and lower body during strength block to avoid fatigue from repeating one muscle group too often.
Instructional Insight: Visual demonstration helps grasp choreography better than just reading notes or instructions.
Class Atmosphere: High-energy, encouraging environment with music (144 BPM) and motivation to join live studio or challenges.

20 seconds per exercise is the consistent duration, maintaining uniformity.
4 exercises peak the pyramid intensity, ensuring varied but manageable load.
3 blocks structure the session effectively: cardio, strength, floor.
144 BPM tempo enhances rhythm and pace, helping sustain momentum.

5 Minute Burner

Structure Overview: 25 seconds of exercise, 5 seconds recovery; 10 exercises per round; 40 seconds rest between 4 rounds.
Exercise 1 – Running Forward and Backward: Focus on sagittal plane movements to warm up and mobilize.
Exercise 2 – Side Steps: Two steps right and left with step-together motion, maintaining cardio intensity.
Exercise 3 – Pendulum: Double-leg pendulum swings to enhance coordination and balance.
Exercise 4 – Three Steps and Knee: Builds rhythm and adds knee raises for core engagement.
Exercise 5 – Weighted Lifts: Incorporates 14 reps with 6kg weights for upper body strength.
Exercise 6 – Squats: Approximately 12 reps aimed at lower body engagement.
Exercise 7 – Bicep Hammer Curls: Single hammer curls to target biceps while maintaining tempo.
Exercise 8 – Triceps Work: Bodyweight-focused triceps movements adaptable for equipment-free setups.
Exercise 9 – Power Plié to Jump: Three plié pulses followed by a vertical jump to develop explosive power.
Exercise 10 – Core V-Sit: Six reps focusing on core strength, ends the sequence.

25s on, 5s off gives minimal recovery, maximizing intensity.
14 reps in 25s for weighted lifts reflects strength-efficiency pacing.
10 exercises x 4 rounds = 40 intervals, creating a complete full-body protocol within just 21 minutes (plus warm-up and cooldown).