Fitness Pilates 2025 Class Ideas

BOXING DAY Workout Plan 

Music: Pure Energy Music LIIT 30secs on 15secs rest 

Round 1: Chest and Back

1. Chest Press
   • Lie on your back (bench or floor), hold dumbbells, and press up.
2. Bent-Over Rows
   • Hinge at the hips, pull dumbbells toward your torso, squeezing shoulder blades.
3. Push-Up to Dumbbell Row
   • Perform a push-up, then row one dumbbell to your side, alternating arms.
4. Incline Chest Fly
   • On an incline surface, hold dumbbells and perform a fly motion.
5. Renegade Rows
   • In a plank position, row dumbbells alternately while maintaining core stability.
6. Dumbbell Pullover
   • Lie on your back, hold a dumbbell with both hands, and lower it overhead, keeping elbows slightly bent.
7. Single-Arm Dumbbell Row
   • Support one hand on a bench, row with the opposite hand, switching arms halfway.
8. Push-Up with Dumbbell Drag
   • Do a push-up, then drag a dumbbell across your body, alternating sides.

Round 2: Legs and Abs

1. Goblet Squat
   • Hold a dumbbell close to your chest and perform a squat.
2. Reverse Lunges with Dumbbell Pass
   • Hold one dumbbell, step back into a lunge, and pass the dumbbell under your front leg.
3. Dumbbell Deadlift
   • Perform a hip hinge while holding dumbbells to target hamstrings and glutes.
4. Russian Twists
   • Sit with feet off the ground, twist side to side holding a dumbbell.
5. Step-Ups with Dumbbells
   • Step onto a bench, holding dumbbells, alternating legs.
6. Dumbbell Side Bends
   • Stand tall and bend sideways, holding a dumbbell in one hand.
7. Weighted Glute Bridge
   • Place a dumbbell on your hips, and lift your hips off the floor.
8. Plank with Dumbbell Taps
   • In a plank position, tap the dumbbell in front of you, alternating hands.

Round 3: Biceps, Triceps, and Shoulders

1. Bicep Curls
   • Hold dumbbells and curl them up, keeping elbows close to the body.
2. Tricep Overhead Extension
   • Hold one dumbbell with both hands and extend overhead.
3. Dumbbell Lateral Raises
   • Raise dumbbells to shoulder height, keeping arms straight.
4. Hammer Curls
   • Curl dumbbells with palms facing inward.
5. Arnold Press
   • Rotate dumbbells from a curl position to an overhead press.
6. Tricep Kickbacks
   • In a bent-over position, extend the dumbbells back.
7. Front Raises
   • Raise dumbbells straight in front of you to shoulder height.
8. Zottman Curls
   • Combine a standard curl on the way up with a reverse curl on the way down.

Round 4: Full-Body Mix

1. Thrusters (Squat to Overhead Press)
   • Squat down, then press dumbbells overhead as you stand.
2. Renegade Rows
   • In a plank position, row dumbbells alternately.
3. Dumbbell Deadlift to Upright Row
   • Perform a deadlift and transition to an upright row.
4. Side Lunge with Dumbbell Reach
   • Step to the side, lowering a dumbbell toward your foot.
5. Push-Up to Dumbbell Row
   • Alternate between push-ups and rows.
6. Lunge with Bicep Curl
   • Lunge forward and curl dumbbells at the same time.
7. Dumbbell Snatch (Single-Arm)
   • Explosively lift a dumbbell from the floor to overhead, switching arms halfway.
8. Plank with Dumbbell Drag
   • Drag the dumbbell across your body in a plank position.