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Prime-Time Hi-Lo

Use this ready-made warm-up for inspiration.

Group fitness instructors have always been innovators, viewing movement as something they can continually make more creative and fun. High-low is an example of an evolution that worked. This mixed-intensity class followed on the injured heels
of the 1980s’ high-impact aerobics.

“It is a timeless art form, now unique in its versatility, boldness and expression,” says Kari Anderson, owner and director of Pro-Robics Conditioning Clubs and three Gold’s Gyms in Seattle. “There are few rules and many options. The goal is to find the right mix for your class
so you can attract a loyal following.”

This warm-up is excerpted from Anderson’s “Prime-Time Hi-Lo” and may offer you some ideas for your own high-low class.


R = right

L = left

RLL = right-leg lead

LLL = left-leg lead

F = front, forward

B = back, backwards

Italics = optional advanced change as class progresses


8 to 12 minutes


Step-touch 2x, R, L.

Single-arm punches across 2x.

Face front/center weight on 5, 6;
tap toes with hip pump on 7, 8.

Extended arm swings in horizontal half circle on 5, 6; pump to hips.

Step-touch 2x, reach up to corner.

Step together, clap 2x.

Plant B, twist and jog 2x, R, L.

Walk F 4, arms up and down;
step together & clap, R, L.

Quarter turn R on second step together.

Shuffle 2x R, L.

Travel toward B wall.

Add full turn.

Hips side-to-side 4x facing side wall.

Step knee pull-downs 4x, RLL.

Two half turns to R.

Repeater B 3 facing side wall; pony 1x, RLL.

Push F on end of repeater and turn
R on pony.

Begin walk F on the L.


This is just one small portion of a full class and is meant for educational reference. Keep in mind that, during a warm-up your goal is to gradually increase heart rates and core temperatures so participants are prepared for more intense work. Any interruption during the warm-up-even for just a few minutes of single-joint or static stretching-will cause heart rates and core temperatures to drop, thus defeating the purpose.

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