| Class #1: | WARM-UP-23 | STEP-UP-16 | TONE-UP-18 | MSE7a MSE7b MSE7c |
FLEX-5 ( or 6) |
| Class #2: | WARM-UP-19 | STEP-UP-24 | TONE-UP-20 | FLEX-6 ( or 5) | |
| Class #3: | WARM-UP-22 | STEP-UP-25 | TONE-UP-19 | FLEX-5 ( or 6) |
| MSE-7a | recommended tempo: 134 bpm |
Follow the links for detailed descriptions of each element. The figures in brackets are beat counts (usually a multiple of 8). The letters L and R indicate left and right respectively.
| PREPARATION: move the steps to the side of the room and place a mat on the floor and lie face down - lay the arms on the floor beside the body or, for a slightly stronger move, clasp the hands behind the back or, for a much stronger move, hold the hands lightly beside the head | |||
| raise & lower upper body ×4 slow (32) | |||
| raise & lower upper body ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: come up on to all fours (knees under hips, hands under shoulders) or, for a slightly stronger move, straighten the body from the knees to the shoulders (with ankles crossed) or, for a much stronger move, straighten the body from the toes to the shoulders | |||
| press-ups ×4 slow (32) | |||
| press-ups ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: lie on the R side with the hips stacked vertically, the weight resting on the R elbow, the R leg bent and the L leg straight and lifted just clear of the floor (abductors uppermost) | |||
| abductor lifts L ×4 slow (32) | |||
| abductor lifts L ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| leaning back slightly, raise the L knee to place the L foot flat on the floor | |||
| straighten the R leg and lift it just clear of the floor (adductors uppermost) | |||
| adductor lifts R ×4 slow (32) | |||
| adductor lifts R ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: reverse the position to lie on the L side with the hips stacked vertically, the weight resting on the Lelbow, the L leg bent and the R leg straight and lifted just clear of the floor (abductors uppermost) | |||
| abductor lifts R ×4 slow (32) | |||
| abductor lifts R ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| leaning back slightly, raise the R knee to place the R foot flat on the floor | |||
| straighten the L leg and lift it just clear of the floor (adductors uppermost) | |||
| adductor lifts L ×4 slow (32) | |||
| adductor lifts L ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: choose a partner (if there is an odd one out, the instructor should join in) - fetch one step and raise it on to 4 risers at each end (using original steps - this may not be possible with other types of step) and place a mat on the step - one partner should now lie supine on the step with the feet flat on the floor and the heels tight against the risers - the other partner should hold the first partner's feet firmly to the floor - the supine partner will perform the move | |||
| full sit-ups ×16 (128) | |||
| partners change positions | |||
| full sit-ups ×16 (128) | |||
| PREPARATION: move the steps to the sides of the room to clear the floor | |||
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