| 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) |
| TONE-UP-19 | recommended tempo: 120 bpm |
It is assumed that you have a range of hand weights and step straps available for your clients to use (see Equipment Advice for details).
Follow the links for detailed descriptions of each element. The figures in brackets are beat counts (usually a multiple of 8). The letters L, R and B indicate left, right and both respectively.
NOTE: there are two sections of this routine where the class is divided in half and the two halves are doing different things from each other; this is designed as a challenge to the co-ordination of the class, but it is an even greater challenge for you as the instructor; the class will have to accept that sometimes you are doing what their half is doing and sometimes what the other half is doing; and you will need to decide whether to remain facing the same half of the class all the time or whether sometimes to turn (turning will increase the challenge for you, as this will reverse your orientation and at the same time you must instruct all the changes); this may seem daunting at first, but it is worth it for the fun and you will soon master it!
| PREPARATION: raise all steps to 8" (2 risers at each end if using original steps) and turn the steps so that one end is facing the instructor - arrange a step strap (low, medium or high strength) above, between or below the front pair of risers, depending on the strength required - stand on the front of the step holding a strap handle on each hip | ||||||||||||||||||||||||||||||||||||
| slow pulse downs ×8 (32) | ||||||||||||||||||||||||||||||||||||
| [bicep curl then forward raise]×4 (16) | ||||||||||||||||||||||||||||||||||||
| [upright row then backward press]×4 (16) | ||||||||||||||||||||||||||||||||||||
| lateral raises to 45° [R/L/B/B]×2 (16) (R = right arm only, etc.) | ||||||||||||||||||||||||||||||||||||
| REPEAT last 3 lines | ||||||||||||||||||||||||||||||||||||
| cross strap handles over (R in L hand, L in R hand) | ||||||||||||||||||||||||||||||||||||
| diagonal rows [R/L/B/B]×4 (32) (R = right arm only, etc.) | ||||||||||||||||||||||||||||||||||||
| PREPARATION: put the steps and straps to one side and have class return to the cleared floor, each with a pair of hand weights - now walk into the middle of your class and divide them into two halves and instruct them all to turn to face you, so that the two halves are facing each other - then turn to your left and designate those in front of you as 'A's and those behind you as 'B's - establish single step touches R/L for 'A's and L/R for 'B's - then instruct arms as follows... | ||||||||||||||||||||||||||||||||||||
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| PREPARATION: stop the step touches and bring the class to a halt - now establish pliés - then instruct arms as follows... | ||||||||||||||||||||||||||||||||||||
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| PREPARATION: stop the pliés and bring the class to a halt | ||||||||||||||||||||||||||||||||||||
| tricep kick-backs ×8 (64) | ||||||||||||||||||||||||||||||||||||
| rhomboid squeezes ×8 (32) | ||||||||||||||||||||||||||||||||||||
| PREPARATION: return the straps and weights to storage | ||||||||||||||||||||||||||||||||||||
Discourage too much delay at this point. Keep the class moving along.
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