Light Weight Ideas for Group Fitness

💡 Overview

• Theme: Creative, functional workouts using light weights (1–2 kg).
• Style: Movement-based, balance-focused training with light resistance.
• Music Used: Lit 7 from Pure Energy – upbeat, motivating tempo.
• Goal: Offer effective workouts for group instructors working with minimal equipment.

💪 Exercise Highlights

🔹 Single-Leg Squat + Reach Series

• Perform a single-leg squat while holding the weight on the opposite side.
• Add upper-body movement:
  • Forward reach
  • Shoulder press
  • Overhead reach
• Targets: Balance, core, shoulder control, coordination.

🔹 Two-Handed Weighted Reaches

• Balance on one leg.
• Hold weights in both hands, reach to various floor positions, then lift back up.
• Add slight torso rotation with reach.
• Repeat on both legs.

✅ Functional challenge: Builds ankle/knee/hip stability, great for proprioception and shoulder endurance.

🔹 Walking Lunges + Front Raise

• Forward walking lunges while performing front raises.
• Return with controlled walk.
• Repeat with the other leg leading.

✅ Burn alert: High tension on delts and quads with light weights.

🔹 Lateral Lunges + Shoulder Raise

• Step laterally and raise weights at shoulder height.
• Alternating sides (4 reps per side).
• Finish with lateral shoulder raise at top of each movement.

✅ Engages: Medial delts, glutes, inner thighs.

🔁 Combo Flow Ideas

• Combine front, side, and transverse plane movements.
• Add balance challenges and dynamic weight shifts.
• Perfect for short combos in group classes or online formats.

📝 Notes & Tips

• No Heavy Weights Needed: 2 kg weights are enough to feel shoulder and leg burn.
• Balance Matters: Functional drills enhance coordination and core stability.
• All Levels: Suitable for all fitness levels and demographics.
• Extras: Comment “choreography” to receive a newsletter with breakdowns and class-ready ideas.