| 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) |
| STEP-UP-16 | recommended tempo: 126 bpm |
Follow the links for detailed descriptions of each element. The figures in brackets are beat counts (usually multiples of 8). The letters L and R indicate left and right respectively.
| movement: | .arms, etc.: | |
| march [R/L]×4 (32) | natural arms | |
| basic step 8R (32) | natural arms or hands on hips | |
| basic step 8L (32) | natural arms or hands on hips | |
| basic step 4R/4L (32) | natural arms or hands on hips | |
| basic step [2R/2L]×2 (32) | natural arms or hands on hips | |
| basic step [R/L]×4 (32) | natural arms or hands on hips | |
| turn-step sequence... | ||
| V-step turning it to become a turn step [R/L]×4 (32) | ||
| turn step [R/L]×2 (16) | bicep arms | |
| turn step [R/L]×2 (16) | pull back arms | |
| turn step [R/L]×2 (16) | pec dec arms | |
| turn step [R/L]×2 (16) | pull down arms | |
| turn step [R/L]×2 (16) | monkey arms | |
| turn step bringing it back to a V-step [R/L]×2 (16) | ||
| V-step sequence... | ||
| V-step [2R/2L]×2 (32) | natural arms or hands on hips | |
| V-step 2R, 4 jacks(16) | natural arms, lateral raise | |
| V-step 2L, 4 jacks(16) | natural arms, lateral raise | |
| V-step 2R, jacks & bounce (16) | natural arms, lateral raise | |
| V-step 2L, jacks & bounce (16) | natural arms, lateral raise | |
| V-step 2R, bows-&-arrows [R/L]×2 (16) | natural arms, bow-&-arrow | |
| V-step 2L, bows-&-arrows [L/R]×2 (16) | natural arms, bow-&-arrow | |
| V-step returning to basic step [R/L]×4 (32) | ||
| up-tap sequence... | ||
| up-tap turning it to become a turned up-tap [R/L]×4 (32) | ||
| turned up-tap + basket ball [R/L]×2 (16) | wrist flick | |
| turned up-tap + knee raise [R/L]×2 (16) | reach up & curl down | |
| turned up-tap + jump & kick [R/L]×2 (16) | clap | |
| turned up-tap + side leg raise [R/L]×2 (16) | turn out & curl down | |
| turned up-tap + jump & clap [R/L]×2 (16) | clap | |
| turned up-tap + leg curl [R/L]×2 (16) | bicep arms | |
| turned up-tap [R/L]×2 (16) | hands on hips | |
| teach "block-it"... | ||
| turned up-tap [R/L]×4 (32) | hands on hips | |
| rhythm up-tap [R/L]×4 (32) | hands on hips | |
| block-it [R/L]×4 (32) | hands on hips | |
| turned up-tap [R/L]×4 (32) | hands on hips | |
| L-step sequence ... | ||
| L-step [R/L]×2 (32) | hands on hips | |
| L-step with knee raise [R/L]×2 (32) | reach up & curl down | |
| L-step with side leg raise [R/L]×2 (32) | turn out & curl down | |
| L-step with leg curl [R/L]×2 (32) | bicep arms with each leg curl | |
| L-step [R/L]×2 (32) | hands on hips | |
| (for a smooth transition to the following step touches, put in an extra step touch in place of the last four beats of the final L-step) | ||
| step touch at R end of step (32) | ||
| over the step [R/L]×4 (32) | ||
| march [R/L]×16 (32) | ||
| (whilst marching, move round from the end of the step to behind the step) | ||
| cool down... | ||
| (steadily reduce intensity through each move) | ||
| mambo [4R/4L]×2 (32) | hands on hips | |
| front-back-side [R/L]×4 (32) | front-back-side arms | |
| march [R/L]×4 (32) | natural arms | |
| heel-toe march [R/L]×4 (32) | hands on hips | |
| (final heel-toe march should fade away to nothing) | ||
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