STUDIO ATHLETICA
COMPLEX 1 – MOBILISATION
Part
Counts
Lower Body
Lead
Leg
N
A
1-64
Kneeling Back + Shoulder
Rotations
B
1-64
C
Notes
Face each side wall once
Down Dog to Child’s Pose
N
Drop the hips and then sit back
1-64
Posterior Ladder
N
I, Y,T, V – thumbs up working the back
D
1-64
Alt. Prone Quad Stretch (32) +
Boat (32)
R/L/N Grab the alternating ankles and then
grab both and flex the spine
E
1-64
Kneeling Spinal Rotations (32) +
Kneeling Hip Circles (32)
N/R
On all fours, elbow to knee and rotate
outwards, then the same for the leg
F
1-64
Alt. Thread the Needle (32) +
Alt. Hip Openers (32)
N
Reach through the gap then bring the
foot to the outside of the hands
G
1-32
Deep Squat
N
Sit as low as you can without folding
forward
H
1-32
Deep Squat with overhead
reach
N
Reach both arms overhead as you sit
back
COMPLEX 2 – PERIPHERAL HEART ACTION
Part
Counts
Lower Body
Lead
Leg
R/L
Notes
A
1-64
Transition to the floor (32) +
Alt. Hip Openers (32)
B
1-64
Step Wide (2) + Sgl. Leg Squat x
3 (12) + Step Back (2)
R/L
C
1-32
Push-up Prep
N
D
1-64
Push-up Pulse x 4 + Squat Pulse
x4
N
Prone lower half pulses only then
repeat standing
E
1-64
Recover (16) + set in Plank (16)
N/R
Recovery and repeat the sequence x3
Same as the Mobility – step the feet to
the side of the hands in plank
Keep the same hip opening – add three
single leg squats from prone in the
middle and then return to change sides
Drop the knees and elbows to the floor
COMPLEX 3 – PERIPHERAL HEART ACTION
Part
Counts
Lower Body
Lead
Leg
R/L
Notes
A
1-64
Lunge Rhythm Combo – Pulse x
4 + Hold (6) + Step Change (2)
B
1-64
Tricep Dip Combo
N
Use the last hold to transition to pushup position
C
1-32
Side-Staggered Push-up Combo
N
D
1-64
Tricep Dip Combo
N
Keep the hips facing the side and hands
offset
Back to the tricep dips and transition to
standing in the last hold
E
1-64
Lunge Rhythm Combo
N/R
This rhythm is kept for the whole song
throughout the various exercises
Same rhythm with a deep hold lunge –
repeat sequencing from the beginning
x3
COMPLEX 4 – PROPULSION
Part
Counts
Lower Body
A
1-32
Prep Squat
Lead
Leg
N
Notes
B
1-32
Prep Jump
N
C
1-64
Broad Jump x 1 + Sprint Turn (4)
D
1-64
Hop x 3 + Jog x 2
N/R/L Big jump forward, then use the sprint to
turn to the back and repeat
N
Massive leaps and the use the two jogs
to change legs
E
1-32
Prep Jack
N
Small squat jack
F
1-32
Half Jack
N
Get deeper
G
1-32
Squat Jack
N
Go full squat into jack if you can –
repeat from the beginning x3
Small squat to prep the legs for the
jumping
Start to jump the squat but keep it small
COMPLEX 5 – PROPULSION 2
Part
Counts
Lower Body
A
1-32
Alt. Hip Opener Leg Circles
Lead
Leg
N
Notes
B
1-32
Plyo Lunge with floor touch
N
C
1-32
Skate x 1 + Vertical Jump (4)
N/R/L Lateral then vertical leap
D
1-64
N
Prone then vertical mountain climbers
E
1-32
Burpee Combo – Jump Back (4)
+ Mountain Climber x 4 + Jump
Up (4) + Vertical Mountain
Climber x 4
Recover
N
Shake out and prepare for next set –
repeat from beginning x3
Open up the hips from the previous
complex
Touch the floor and plyo to the other
side
COMPLEX 6 – BALANCE
Part
Counts
Lower Body
Lead
Leg
N
Notes
A
1-32
Rock forward / backward on tip
toes
B
1-64
N
Stay up on the toes – move from both
feet to one foot only and reverse
C
1-32
Tip Toe Combo – Up both (4) +
Sgl Leg Up R (4) + Up both (4) +
Sgl Leg Up L (4)
Sgl. Leg Front/Back Balance
R
D
1-32
Static Sgl. Leg Balance
R
Push one leg to the front then back
behind
Hold the balance with the rear leg
elevated
E
1-32
Repeat with outward rotation
R
Turn the shoulders outwards whilst
maintaining the high rear leg
F
1-32
Repeat (16) + transition to
standing (16)
R/N
Hold it then let the leg lower – repeat
the whole sequence on the other leg
and then repeat both legs from the
beginning
Just get your bearings and balance
COMPLEX 7 – CORE
Part
Counts
A
1-32
B
Lower Body
Elbow Plank
Lead
Leg
N
Notes
Hold to stabilise
1-64
Posterior Ladder
N
Same as the mobility warm-up – I,Y,T,V
C
1-32
Prone Back Extensions
N
D
1-32
2/2 Plank Bridge x 4 + Repeat
faster with a knee tuck x 4
Lift the arms and the legs
simultaneously
N/R/L Elevate the hips and return to plank
position
E
1-32
Alt. Elbow Plank Walk
N
Alternating sides from elbow to high
plank and return
F
1-32
Repeat (16) + transition to
prone(16)
N
Keep it going before returning to the
Posterior Ladder move and repeat the
sequencing from the beginning x3
COMPLEX 8 – HIIT
Part
Counts
Lower Body
Lead
Notes
Leg
R/L/N Set the rhythm
A
1-32
Jog OTS x 4 + Jump OTS x 2
B
1-32
Repeat travelling fwd/bwd
R/L/N Keep the rhythm, but travel forwards
and backwards
C
1-32
D
1-32
Repeat with bigger travel and
higher Jumps
Sprint OTS
R/L/N Travel further and jump higher at either
end
R/L
Build the intensity and motivation
E
1-64
Sprint fwd x 4 + Tuck Jump x 2 –
repeat bwds
R/L/N Forget about the music timing and go as
fast as you can
F
1-32
Squat Tap
N
This is your active recovery between
sets - repeat the sequencing from the
beginning x3
COMPLEX 9 – HIIT 2
Part
Counts
Lower Body
A
1-32
Step Touch
Lead
Leg
R/L
Notes
B
1-64
Wide Jog Tap
R/L
Tap the foot behind you as you run
maintaining a fast beat
C
1-32
Wide High Knee Run
R/L
D
1-32
Fast Lateral Taps
R/L
Build the intensity and motivation in the
lead up to the fast intervals
Get low and stay there – move laterally
in a small, fast side step
E
1-32
Starfish Abs
N
This will become your active recovery
move
Take the arms and legs out wide and
contract all limbs in a crunch – fast in
and out
COMPLEX 10 – ACTIVE RECOVERY
Part
Counts
Lower Body
A
1-32
Knee Extensions
Lead
Leg
R/L
B
1-32
Cross-body Glute Stretch (8) +
Hip Opener (8)
R/L/N Tap the foot behind you as you run
maintaining a fast beat
C
1-32
D
1-32
R/L/N Build the intensity and motivation in the
lead up to the fast intervals
R/L
Get low and stay there – move laterally
in a small, fast side step
E
1-64
Roll Back (8) + Hamstring
Stretch (8)
Side-Lying Quad Stretch (16) +
Overhead Reach (8) + transition
to supine (8)
Hinge fwd (4) + bwd (4) + Crosslegged Sit Back (8)
F
1-32
Lateral Adductor Stretch (4) +
Torso Rotation x 2 (4)
G
1-32
Wall Reach
H
1-32
Alt. Overhead Side Bends
I
Wall Reach (8) + Alt. Overhead
Side Bend
J
Arm Circles x 8 bwd + repeat
fwd x 8
Notes
This will become your active recovery
move
R/L/N Take the arms and legs out wide and
contract all limbs in a crunch – fast in
and out