Pre-Choreographed Workout 8: Boosting Full-Body Power & Strength

$ 65.95 CAD

Available exclusively in English/Disponible en anglais seulement

Pre-Choreographed Workouts (PCWs) are the workouts Certified Essentrics Instructors teach while completing the 4-level certification program. PCWs consist of pre-defined exercise sequences set to an eclectic music playlist based on a one-hour class structure. Each PCW has a specific theme while offering a full-body rebalancing workout. All PCWs include a video (streaming online) demonstrating how to teach the workout. The accompanying written content (online) covers detailed exercise breakdowns, teaching tips, target anatomy and more.

NOTE: Please complete your purchase using the same email address to which your Instructor Certification communications are sent.


A stable internet connection is required to access this online-only product. We recommend viewing the PCW on a computer (laptop or desktop) for the most comfortable learning experience.

If you are not a Certified Essentrics Instructor, you do not have access to this product.

You must be a Certified Level 1 Essentrics Instructor (or higher) in the Comprehensive certification track or a Certified Level 3 Essentrics Instructor (or higher) in the Aging Backwards® certification track in order to purchase this product. If you do not meet this requirement, you will not be granted access to this product. We will reimburse your purchase minus any associated fees.


Instructors in the Comprehensive track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.

Instructors in the Aging Backwards® track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.


With Essentrics Creator Miranda Esmonde-White

This fun and challenging workout by Essentrics creator Miranda Esmonde-White focuses on full-body alignment, starting with the correct positioning of the feet. Proper alignment combined with large full-body movements will power up the feet, give a zero-impact cardio workout and help your students gain strength quickly.


  • Promote weight loss
  • Increase strength and power
  • Release tension in the lower back and hips
  • Give a zero-impact cardio workout

Demographic: All fitness levels
Pace: Medium, fast
Music: Downloadable playlist included. Also available on iTunes and Spotify.
Released: 2015

Workout Variations

  • 60 min Standing & Floor
  • 60 min Standing & Barre/Chair
  • 45 min Standing & Barre/Chair
  • 45 min Standing & Floor
  • 30 min Standing & Floor



  • Trademark #1 & #2: Shoulder release and full-body mobility
  • Pliés: Waist and core-focused sequence including ankle and feet strengthening
  • Arms: Isolated arm toning followed by Bow & Arrow and Side-to-Side Lunges
  • Calf Sequence: Includes the psoas, quad and hamstring for full lower-body flexibility
  • Trademark #3: Windmill variation with a focus on waist and core strengthening


  • Floor Work: Glutes, abs and hip toning exercises, along with a spinal sequence to strengthen the core and flatten the stomach
  • Floor Stretch: Lower back and hip release along with a Row the Boat variation


  • Barre/Chair Work: Glute toning
  • Barre/Chair Stretch: Big 4 stretch and release


Miranda Esmonde-White
Creator, president and co-founder of Essentrics
Essentrics TV workout host

Miranda Esmonde-White is a New York Times bestselling author of the Aging Backwards® series, a world-renowned healthy aging educator and pioneer in the field of stretching. A former professional ballerina, Miranda created the globally-recognized and science-based fitness technique, Essentrics® in 1997—becoming a flexibility trainer to numerous high-performance athletes and celebrities. She is the executive producer, creator and host of the 20-year running fitness television show Classical Stretch, and the award-winning docuseries, Aging Backwards® and Forever Painless—airing nationwide on PBS and American Public Television.

With a worldwide following amongst the 50+ market – Miranda’s fast track program is revolutionizing the way we understand the role that our cells, muscles, bones, connective tissue and joints play in slowing down the aging process while keeping our bodies feeling young, healthy and pain-free.

Based in Montreal, Miranda spends her time developing the technique, writing, and training new instructors. She also travels extensively giving lectures, leading teacher training sessions and hosting retreats.