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Easter choreography ideas for fitpros
5 MINUTE STRETCH
🧘 5-Minute Stretch Routine for Instructors
A short, effective 5-minute stretch sequence ideal for finishing fitness classes.
Perfect for fitness instructors and fit pros looking for quick cooldowns.
Uses interval music from Move 3010 (30s stretch / 10s rest) found on Lit No. 5.
🛠️ Equipment & Format
Props: Yoga strap or towel.
Structure: 30 seconds per stretch using timed music cues.
Ideal for:
End of workouts
Quick stretch breaks
Classes with limited cooldown time
🧍 Key Stretching Sequence
Shoulder Stretch
Using towel/strap.
Enhances posture and upper back release.
Side Body Stretch
Right then left leg behind with overhead reach.
Adds slight backward lean for deeper stretch.
Chest & Shoulder Opener
Hands behind back, pull towel down, expand chest.
Lateral Arm Pull
Moving side to side with arms overhead.
Dynamic lateral stretch.
Hip Flexor Stretch (Kneeling)
Push hips forward, optional lateral flex or rotation.
Targets deep hip stretch.
Cat Stretch
Rounding the spine forward to contrast previous hip opening.
Calf Stretch
Downward dog–style press into heels.
Hold and breathe.
Hamstring & Glute Stretch
Seated, reaching behind the legs.
Stretches hamstrings, glutes, and lower back.
💬 Instructor Tips & Engagement
Encourages using interval music to time stretches and improve class flow.
Suggests this format keeps participants engaged till the end of class.
Offers choreography notes via a mailing list (comment “choreography” to join).
Promotes a 4-week coaching program via Studio Live for instructors wanting deeper support.
304030 PROTOCOL
🔄 Overview of the Workout Protocol
Instructor introduces a forgotten but powerful HIIT protocol taught earlier in a live studio session.
Format: 30-40-30 protocol using the HIIT 48 mix from the Pure Energy Music app.
30 sec cardio
40 sec strength
30 sec core
Followed by 30 sec recovery
Emphasizes its versatility for different equipment and environments (step, weights, or bodyweight).
🏃♀️ Cardio Phase Suggestions
Fast-paced movements:
Jumping jacks
High knees/runs
Scissors
Hops
Skis
Optional to perform on a step platform for added intensity.
Encourages sagittal and lateral plane variations:
Front runs, lateral shuffles, double hops.
💪 Strength Phase Ideas (Using One Weight)
Functional, compound movements:
Triceps overhead extensions
Presses
Upright rows
Lateral raises
Bicep curls
Lunges (with pass-through options)
🧘 Core Phase Variations
Static and dynamic core exercises:
Hover/plank holds
Kick-throughs
V-sits
Halo movements (weight over head in circular motion)
💡 Tips for Instructors
Routine is modifiable for different levels and class styles.
Choreography notes available via the Choreography Newsletter (just comment “choreography”).
Perfect for instructors who enjoy changing up routines and experimenting with protocols.
Can be scaled down to 1 or 2 rounds or ramped up for longer sessions.
🌟 Engagement and Final Thoughts
Instructor interacts with viewers (mentions Eva, Ellen, Andrew).
Highlights benefits of using the Pure Energy Music app (desktop version coming).
Encourages using this session to inspire your morning or boost client energy.
Ends by promoting an upcoming “supporters’ briefing” and offering more real-time coaching content.
POWER WARM UP IDEAS
💪 Power Warm-Up Session Breakdown
Host welcomes viewers and sets a cheerful tone for the morning workout.
Introduces a track from the “Warm Up and Cool Downs No. 6” album via the Pure Energy Music app.
The session is designed as a choreographed warm-up routine with a focus on high energy.
🧘♀️ Choreography Steps & Instructions
Initial Moves:
4x Reaches forward.
Reach across the body.
4x Lifts up.
Repeat both movements.
Curl & Grapevine:
4x Curls moving forward.
2x Double curls.
Grapevine back.
Box Step Addition:
Adds in a box step for variety.
Option to repeat from the top.
Lateral Movement:
Chassés (side steps), 4x.
Option to turn this into grapevines for a retro vibe.
Tempo Change:
Slow march + stomp combo.
Emphasizes tempo control and dynamic variation.
Combination Routine:
Grapevine + curl.
Single knee lifts (2x).
Full sequence performed again for practice.
📝 Notes & Community Engagement
Instructor promises to upload choreography notes in the blog.
Encourages viewers to comment on what they’re teaching this weekend or if they’d like the routine breakdown.
Mentions alternative use: The track can be used for circuit-style warm-ups too.
Brief chat shoutouts to regular viewers (Sam, Lindsay).
🎉 Conclusion & Next Steps
Instructor wraps up with high energy and appreciation.
Promotes checking the app for the full album and routine.
Prepares for a “supporters briefing” after the warm-up.
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