ROUTINE

The formats of a typical Powerobix routine:

Low/Plyometric, Tempo 140BPM
Minutes Section Focus
0-5 Warm Up Getting mentally ready, neck, spine and hip flexibility.
5-40 Cardio Maintaining target heart rate (65%-85% of max), major muscle fatigue. 25% of time using plyometric propulsion (optional), 50% of choreography adaptable to Step aerobics, 75% of choreography uses 2-4 combinations, 25% of choreography uses compound 2-4 combinations. "Half Time" format. First 25 minutes of this section covers the basics and breaks down the patterns. 30 second water break, then rest of the class is advanced no-holds-barred big motions and big combinations.
40-55 Floor Work Abs, Hips and Thighs, Pushups, "selfercising" (isometric resistance in target mucle groups if time allows).
55-60 Cool Down Stretch, Visualization.

Step, Power Step, Tempo 125BPM
Minutes Section Focus
0-5 Warm Up Getting mentally ready, neck, spine and hip flexibility, training muscle memory to know your relative position to the step without breaking concentration.
5-40 Cardio Maintaining target heart rate (65%-85% of max), major muscle fatigue. 25% of time using plyometric propulsion (optional), 50% of choreography uses 2-4 combinations, 50% of choreography uses compound 2-4 combinations. "Half Time" format. First 25 minutes of this section covers the basics and breaks down the patterns. 30 second water break, then rest of the class is advanced no-holds-barred big motions and big combinations.
40-55 Floor Work Cantilevered abs, elevated hips and thighs, Asymetric pushups.
55-60 Cool Down Stretch, Visualization.

The Choreography

Level 1
Knees do not lift higher than hips.
Arms do not lift higher than shoulders.
Body orientation remains fixed on front of the room.
No lateral or sagital body motion.
One march step or one tap with every beat.

Level 2
Knees do not lift higher than hips.
Arms do not lift higher than shoulders.
Body orientation either faces front or right/left of the room.
Lateral or sagital body motion.
Two steps/two beats completes the motion.
Level 3
Knees lift higher than hips.
Arms lift higher than shoulders.
Body orientation either faces front/back or right/left of the room.
Lateral, diagonal, or sagital body motion.
Four steps/four beats completes the motion.

Level 4
Knees always lift higher than hips during plyometric propulsion.
Arms always lift higher than shoulder during plyometric propulsion.
Body orientation changes during one beat or two beat combinations.
Lateral, diagonal, and sagital body motion.
Up to eight four beat combinations strung back to back.