The next generation of fun ETM workouts, an outstanding resource for Instructors.

The XO CIZE® workout provides fun, effective, yet simple exercise programmed to the best playlists.

Our training course offers instructors carefully designed routines with unique programming methods, funky cue sheets, guidance, and expertise to help you teach the best ETM classes to large community audiences with ease.

Designed for all fitness levels, this full-body workout is a blend of cardio aerobics, followed by standing resistance work using light dumbbells and some toning mat work.

The XO CIZE ® workout was devised by Sarah Frost from years of experience teaching large community classes. Sarah wanted to provide a super ETM resource for instructors to make teaching large diverse community audiences easier and offer an enticing effective ETM workout that even the most uncoordinated and reluctant participant could master and enjoy.

Using simple but effective, functional exercise to music that participants know and love, fusing cardio, strength and toning for an effective full-body workout, the result is a powerful experience that shapes the physique, floods the body with endorphins, educates, empowers and changes negative ideas about exercise. Enjoy it!

Endorsed by EMD UK

Our course is endorsed by EMD UK the National Governing Body for Group Exercise with excellent feedback “a great pre-learning set up” “detailed training materials” "the material and delivery flows well” “the learner’s experience has been really thought about throughout” "giving instructors the practical tools to be able to confidently deliver a choreographed, well rounded fun exercise session"

STANDING RESISTANCE using light dumbbells

The course


To be eligible for this course you will require a minimum Level 2 ETM or equivalent qualification in group exercise (qualified within the last 5 years).

This course is a super progression from the Level 2 Exercise to Music course (ETM) if you are new to teaching, or indeed for anyone who has been teaching group fitness for a long time who would like a new concept and supply of fresh material.


Course Fee £169 (normally £229)

Claim 50% off (up to £100) back from Sports England Open Bursary. If you live in England and already have your Level 2 fitness qualification, you may be eligible to apply for 50% (up to £100) off this course. This will be reimbursed to you upon completion of the XO CIZE Training Course and you must register at least 5 working days before you start the course. Have a look here at the following link which gives you details of how to apply:

Within your course fee you receive the following:

  • Pre-Training Day Welcome Pack with pre-training day task resources (ebook)
  • The Official XO CIZE Instructor Manual (ebook)
  • Access to 2 x XO CIZE routines from the routines2go library (includes tutorial video and accompany programming and our unique funky visual cue sheets, for each
  • Link to your Online Induction Session, via Zoom


Once you have completed the course, in order to deliver XO CIZE classes and be registered on the website as an official XO CIZE Instructor, there is a membership fee of £16.99 per month. This can be cancelled with just one month’s notice, however once cancelled you will lose all of your instructor benefits. Instructors are able to take payment holidays if injured or on maternity leave but will not be able to run any classes during this time, terms and conditions apply.

You can choose to pay for your subscription annually for a discounted price AND you will also receive a personalized XO gym top, for a one off payment of £180.


Within your monthly subscription you receive the following:

  • Instant access to a full XO CIZE class worth of routines, approx. 10 x routines (includes video tutorial, programming sheet and cue sheet for each)
  • 3-4 x new XO CIZE routines upon release each month
  • Optional access to the online live monthly tutorial to aid effective learning of the new releases and for ongoing support required
  • Instructor profile on
  • Access to the regularly updated library of resources which includes tonnes of useful information and documents at your fingertips to help you grow your business and make life easier for you
  • Access to printed marketing materials to promote your classes and printed marketing materials at reduced rates
  • Access to the Facebook XO CIZE Instructors support group
  • Ongoing support to help you grow your business

How to sign up

Submit the Instructor enquiry form below. We will then send you further information on the course, T&C’s and official booking form/payment details.

We will require proof of your pre requisite fitness qualification (min Level 2) before you make payment.

Once payment has been made you will receive your Pre-Training Day Welcome Pack and your Official XO CIZE Instructor Handbook. There will be some tasks to complete prior to training day which will be explained in the information you receive following your initial enquiry.

You will be required to attend a 6 hour online training session and voila, that’s it! You will be ready to add XO CIZE to your timetable and grow your own XO communities.