Versus choreography for Fitpros

Summary of Exercises

• Begins with an introduction to versus-style workouts, combining cardio and strength intervals for variety and balance.

• Suggests a Step vs Strength Tabata format — alternating 20 seconds of step cardio with 20 seconds of weighted strength work.

• Uses Pure Energy Music Tabata track (144 bpm) to maintain rhythm and pacing.

• Recommends a low step for safety and accessibility, especially for mixed-ability participants.

• Workout sequence example:

  • Eight upper-body exercises

  • Eight lower-body exercises

  • Repeat upper and lower rounds for a balanced full-body session.

• Demonstrates cardio phase: power basics on the step for 20 seconds to raise heart rate.

• Strength phase: shoulder presses using dumbbells (5 kg or heavier depending on ability).

• Next cardio variation: eight jogs on the floor followed by two basic steps, repeated for intensity.

• Follows with single-arm shoulder presses (seated or standing) to challenge stability and control.

• Alternates between double knees and basics for the next cardio round.

• Strength alternation: single-arm shoulder presses on the opposite side.

• Adds three repeaters (step cardio move) with alternating leg changes for power output.

• Finishes strength round with lateral raises, targeting shoulders and upper back.

• Suggests progression: rotate between step cardio and upper/lower body strength blocks for 30-minute sessions (approx. 36 exercises total).

• Suitable for group exercise classes, online training, and adaptable to multiple fitness levels.

• Ends with class promotion and invitation to masterclasses and community events.