System Athletica Instagram Mix 11

ATHLETIC Capacity

System Atletica is a low-impact full-body conditioning workout built around low step training, coordinated movement patterns and light resistance exercises. Designed to improve balance, timing, rhythm and left-right body awareness, this class develops movement confidence without relying on high-impact choreography or heavy loading.

Each workout is performed evenly on both sides of the body, helping improve coordination, ambidexterity and confidence on the non-dominant side. The low step height keeps movements joint-friendly while still challenging the legs, hips, shoulders, arms, core and stabilising muscles through repeated movement patterns.

Unlike traditional step classes, System Atletica deliberately uses a low platform to reduce excessive lower-body fatigue and maintain movement quality throughout the session. The result is a workout that develops control, endurance and everyday athletic function at a pace the brain can follow and the body can sustain.

This mix features a unique upper-body strength track combining bent-over rows and triceps work, creating additional postural and upper-back demand while maintaining the rhythm and coordination focus that defines System Atletica.

Designed with beginner-friendly options throughout, System Atletica helps build confidence, posture and movement capacity while remaining accessible for a wide range of fitness levels.

CLASS DETAILS

Duration: 50–55 mins
Level: Beginner–Intermediate*
Equipment: Low Step + Light Weights (Optional)
Step Height: Low Only
Training Focus: Coordination + Control

*Beginner-friendly options are demonstrated throughout. A low step is recommended to support rhythm, control and joint-friendly movement.

Track Listing: 

01. Crazy Baby - Warmup

02. When I Grow Up - Work 1

03. Party Rock Anthem - Athletic 1

04. This Year - Shoulders

05. Tutti Frutti - Work 2

06. Livin' La Vida Loca - Athletic 2

07. Would I Lie To You - Rows + Triceps

08. Hit the Floor - Athletic 3

09. Rocks Ana - Glutes

10. I Don't Like It, I Love It - Abs

11. Don't Lie - Cooldown