Pre-Choreographed Workout 11: Strength & Flexibility Balance (with downloadable music)

Please note that due to the current COVID-19 Pandemic orders may be subject to delivery delays.

Available exclusively in English/Disponible en anglais seulement

**IMPORTANT** You have to be a Level 1 Certified Essentrics Instructor in order to purchase PCWs 2 and up. If you do not fit this criteria, you will not be shipped the PCW. We will reimburse your unshipped purchase minus any fees associated with it. No refunds on PCWs.

WITH Amanda Cyr

Full Body Workouts - Includes 75 min. of songs to build your playlist!

Improve strength and stability
Challenge your balance
Enhance your sense of body awareness
This 1-hour workout is composed of standing, floor and barre work.

Note: This PCW offers the following workout variations:

60 min Standing & Floor
60 min Standing, Floor & Barre
60 Standing & Barre
60 Standing & Floor
30 min Standing

Main Focus: A combination both isolated and full body exercises designed to create a balance between strength and flexibly. This workout will work through the body’s entire range of motion enhancing you students sense of body awareness; leaving their whole body feeling energized and balanced.

Population: This workout offers a nice combination of release and strengthening exercises to appeal to a wide range of clientele. Taught to all levels at Essentrics studio.

Difficulty level: Easy to follow exercises that can be modified to increase intensity. Gentle enough to use with any clientele.

Exercise breakdown:


Trademark 1: Full body sequence using levers to help release tension in the upper back neck and shoulders all the while preparing the spine for the exercises to follow

Trademark 2: Combination of waist toning, and full body rotations aimed to improve posture and increase your sense of body awareness

Kicks: isolated kick sequence, to enhance stability and balance

Arms: Dynamic combination of concentric and eccentrics contractions to tone and elongate the muscles of the arms and shoulders.

Plies: Slow and controlled plie sequence that incorporates the upper body engaging both the large and small muscles.

Adductor/hamstring stretch: Modified airplane sequence to work deep into the muscles of the lower back and hamstrings.

Calf sequence: Windmill variation, with focus on core strengthening and foot work

Clock Waist Toning: Combination of clock and side lunges to get deep into the muscles of the entire torso defining the waist and toning the abdominals.


Floor Work: Glutes, abs and hip toning exercises set in a unique sequence to strengthen all of the muscles that surround the hips.

Stretch: Big 4 floor stretch targeting, quads, glutes, IT band and adductors. Completed with a smooth and fluid spinal releasing sequence.


Barre Work: Side Leg Lifts combined with Karate Kicks. A smooth combination of activation and release to isolate the muscles and tone the muscles effectively. Heel raisers to strengthen the feet and ankles

Barre Stretch: Easy to follow exercises that can be modified to increase intensity. Gentle enough to use with any clientele.

DVD+Handbook+Music Tracks
Released: Summer 2018

Fee Agreement. Any fees and prices are subject to change at Essentrics’ discretion. Essentrics reserves the right to establish, revise, modify or amend its curriculum, certification structure, billing practices, methods and fees, including its collection practices, payment practices, and fees for content or services provided on its website(s). Instructor agrees to accept notice of any changes by way of the changes posted on Instructor’s failure to agree to and comply with the Trademark name Usage Guidelines or the Terms of Use is a material breach permitting Essentrics to terminate this Agreement and revoke the license to use the Essentrics name.