| 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-7b | 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: place a mat on the floor beside the step and lie face down - reach forward with the arms laying them along the floor | |||
| diagonal lifts ×4 slow (32) | |||
| diagonal lifts ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: (1) sit on the floor, with the knees raised and feet flat on the floor, and resting on the hands placed behind you with the fingers pointing forwards, or (2) as for (1) but with the body (buttocks) raised off the floor, or (3) place the mat on the step and sit on the front (long side) of the step with the hands curled over the front edge then move the body off the step to take the weight on the hands | |||
| tricep dips ×4 slow (32) | |||
| tricep dips ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: return the mat to the floor if necessary - kneel on the mat and rest on the elbows (like all-fours but with the elbows on the floor instead of the hands) | |||
| rear leg lifts R ×4 slow (32) | |||
| rear leg lifts R ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| rear leg lifts L ×4 slow (32) | |||
| rear leg lifts L ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| PREPARATION: from the same position, raise the R leg behind so that the thigh is parallel to the floor and bend the knee so that the sole of the foot is facing the ceiling | |||
| rear thigh lifts R ×4 slow (32) | |||
| rear thigh lifts R ×8 fast (32) | |||
| REPEAT last 2 lines | |||
| lower the R leg and raise the L leg instead | |||
| rear thigh lifts L ×4 slow (32) | |||
| rear thigh 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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