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Versus choreography for Fitpros

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Simple Step Tabata v Strength

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.

TRY HIT 54, which mixes modalities for balanced, dynamic workouts.

💪 Key Concepts

1. Mobility + Strength “Versus” Format
The workout alternates between mobility moves and strength exercises in 45-second intervals, using minimal equipment (straps, gliders, or body weight).

Mobility: Focuses on improving range of motion and joint flexibility.
Strength: Builds stability and muscle endurance.

🧘 Workout Demonstration Highlights

Warm-Up / Mobility

Lunge with Thoracic Rotation: Forward lunges paired with upper body twists for dynamic mobility.
Overhead Squats: Engages full body, improving shoulder and hip mobility.

Lower Body Strength

Glider Lunge to Scooter Move: Challenges balance and glute strength while keeping tension through the movement.

Shoulder Mobility and Strength

Strap Shoulder Rolls: Mobilizes all three heads of the deltoids and activates the trapezius and rhomboids.
Dumbbell Shoulder Complex: Combines upright rows, lateral raises, front raises, and posterior raises for full shoulder engagement.

Core and Upper Body Strength

Bicep Curl Variations: Alternates between rotational curls, hammer curls, and wide-angle lifts to engage different muscle fibers.
Triceps / Biceps Combo: Functional sequencing keeps muscles under tension across planes.

1. Squat + Rotation Sequence

Standard squats transition into squats with right and left torso rotations.
Engages legs, glutes, and obliques simultaneously.
Builds rotational mobility — great for functional movement patterns.

2. Hamstring Mobiliser Using a Block

One heel on the block, hinge forward to lengthen hamstrings.
Switch sides to ensure balanced flexibility and mobility improvement.

3. Hip Abduction & Knee Lift Combo

One foot on block, one on floor. Perform hip abductions, then knee lifts.
Strengthens glutes, hip flexors, and stabilisers.
Demonstrates creative multi-planar movesent using just one block.

4. Inner Thigh Engagement (Block Between Knees)

Squeeze the block between thighs while performing rotations.
Strengthens inner thighs and core while training coordination and control.

5. Reverse Lunge with Rotation

One foot elevated on block for deeper range and balance challenge.
Add torso rotation to engage obliques and improve total-body stability.

💪 Featured Balance & Mobility Sequences

1. Warm-Up Flow with Squats and Rotations

Begin with toes on the floor, heels on the block.
Add gentle arm lines (single and double lifts), then squats.
Integrate spine twists to right and left for thoracic mobility.
Add side bends (lateral flexions) for spinal balance.
→ Great as a warm-up or flowing mobility sequence.

2. Standing Balance Progressions

Stand on one block to challenge stability.
Use eye movement (looking right, left, center) to train ankle and core control.
Progress to toe taps (front, side, back) and knee lifts.
For intensity: remove arm support or add arms in opposite motion (counterbalance).
→ Builds glute, calf, quad, and ankle strength dynamically.

3. Functional Leg Work with Blocks

Reverse lunge with back leg on block: Increases glute and hamstring activation.
Single-leg squat + hip abduction: Enhances lower-limb stability and coordination.
Inner thigh work: Place block between thighs for adductor engagement and core activation.

4. Seated or Chair Variations

Incorporates lateral flexion and rotation while gripping a block between thighs.
Ideal for older adults or rehabilitation settings, focusing on safe spinal movement and postural awareness.

🧩 Teaching Takeaways

Yoga blocks transform simple moves into multidimensional challenges.
Balance work benefits all demographics and enhances proprioception.
Easy to integrate: add 5–10 minutes of balance work to existing classes.
Affordable props (available at Aldi, Amazon, Temu) make them accessible for group sessions.

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