Pre-Choreographed Workout 12: Full-Body Toning & Energizing Workout

PRE-CHOREOGRAPHED WORKOUT 12  
WITH Sasha Alcoloumbre 

 

NEW Full-Body Workouts! Includes 60 min. of songs to build your playlist! 

Articulate the spine 
Liberate the hips 
Improve overall strength  

This 1-hour workout is composed of standing, floor and barre work. 
 
Note: This PCW offers the following workout variations: 
 
60 min Standing & Barre
60 min Standing & Floor  
60 min Standing, Barre Floor  
60 min Standing, Floor & Barre 
45 min Standing & Barre 
45 min Standing & Floor 
30 min All Standing  

 
OBJECTIVES OF THIS WORKOUT 
 
Main Focus: Deep full-body strengthening and stretching, with an emphasis on hip and spinal mobility.  
 
Population: This workout is a challenging full-body toning workout designed for all levels of fitness and suitable for athletes. 
 
Difficulty level: Intermediate-Advanced. This workout is easy to follow yet challenging full-body workout designed for all levels of fitness and suitable for athletes.  
 

 
Exercise breakdown: 
 
STANDING: 
 
Trademark 1: Waist, core and shoulder toning and strengthening sequence.  

Plies: Toning and calorie burning sequence focused on quads and waist.  

Arms: Toning exercises designed to increase shoulder mobility and improve posture.  

Kicks and footwork: Alphabet sequence to increase strength and mobility of the hip joint, followed by footwork to unlock the feet and ankles. Excellent balance exercises.  
 
Trademark 2: Flowing sequence of exercises to liberate and strengthen the spine in all directions of movement.  

Back release: Combination of washes to release tension in the back.  
 
Calf sequence: Designed to rebalance the full musculature of the lower leg and hip areas while improving balance. 
 
BARRE: 
 
Barre Work: Toning exercises for the quads, hips, adductors, abductors, glutes & waist, followed by a series of heel raisers to strengthen the ankles.  
 
Barre Stretch: Deep stretching sequence to release and rebalance the muscles of the Big 4, followed by a neck and back release.  

 

FLOOR: 
 
Floor Work: Toning exercises for the hips, adductors, abductors, glutes & waist, followed by a series of abdominal exercises.  
 
Floor Stretch: Deep stretching sequence to release and rebalance the muscles of the Big 4, followed by a neck release.  

 
 
DVD+Handbook+Music Tracks 
Released: Fall 2019 
 
Pre-requisite for PRE-CHOREOGRAPHED WORKOUTS 
 
**IMPORTANT** You have to be a Level 1 Certified Essentrics Instructor (or previous CS certification) 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. 

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 essentrics.com. 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.