| 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-7c | recommended tempo: 134 bpm |
Follow the links for detailed descriptions of each element. 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 sit cross-legged on the mat for some preparatory stretches | |||
| neck tilt [R/L]×2 | |||
| shoulder stretch (rear) | |||
| seated round-over ×2 | |||
| PREPARATION: lie supine on the mat, raise the knees and place the feet flat on the floor and adjust the back to find the 'neutral' position (see abdominal lifts for explanation) | |||
| reach out & flex 4R/4L | |||
| cross-over crunch 4R/4L | |||
| tuck crunch ×8 | |||
| leg up with a twist 4R/4L | |||
| full crunch ×8 | |||
| PREPARATION: kneel on the mat and rest on the elbows (like all-fours but with the elbows on the floor instead of the hands) | |||
| back strengthener ×4 | |||
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