| 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) |
| WARM-UP-22 | recommended tempo: 135 bpm |
Follow the links for detailed descriptions of each element. The figures in brackets are beat counts. The letters L and R indicate left and right respectively.
| movement: | .arms, etc.: | |
| march [R/L]×4 (8) | slow arm circle
in & |
|
| march [R/L]×4 (8) | slow arm circle
out & |
|
| REPEAT last 2 lines | ||
| single side steps [R/L]×8 (32) | cut throat arms | |
| heel digs [2R/2L]×4 (32) | double bicep arms | |
| side lunges [2R/2L]×4 (32) | single arm reach across | |
| rear lunges [2R/2L]×4 (32) | forward raise | |
| * | single side steps [R/L]×4 (16) | cut throat arms |
| * | heel digs [2R/2L]×2 (16) | double bicep arms |
| * | side lunges [2R/2L]×2 (16) | single arm reach across |
| * | rear lunges [2R/2L]×2 (16) | forward raise |
| * | grapevine [R/L]×2 (16) | pull back |
| * | walk forward [R/L]×2 (4) | natural arms & clap |
| * | walk backward [L/R]×2 (4) | natural arms & clap |
| * | REPEAT last 2 lines twice | |
| - | double skip R & march L/R (4) | hands on hips |
| - | double skip L & march R/L (4) | hands on hips |
| - | REPEAT last 2 lines 4 times | |
| * | double skip R & step behind L/R (4) | hands on hips |
| * | double skip L & step behind R/L (4) | hands on hips |
| * | REPEAT last 2 lines 4 times | |
| - | REPEAT * (but not -) | |
| - | box steps [2R/2L]×2 (32) | natural arms |
| § | box steps 2R (8) | natural arms |
| § | side lunge R & foot lift R (4) | lateral raise L arm & touch R foot |
| § | 2 jacks (4) | lateral raise both arms |
| § | box steps 2L (8) | natural arms |
| § | side lunge L, & foot lift L(4) | lateral raise R arm & touch L foot |
| § | 2 jacks (4) | lateral raise both arms |
| § | REPEAT last 6 lines | |
| REPEAT *, § (but not -) | ||
| march, and... |
... move smoothly into the pre-workout stretches. At this point, now that your participants have warmed up, you should briefly stretch the calves, quads, hamstrings, hip flexors, adductors, arms and shoulders.
| Top of Page | The Routines |
If you are viewing just a single page, please click restart to rebuild the frame structure and enter at the front page
| Home Page | Introduction | FREE Routines | Dictionary of Terms | Instructor Guidance |
| Equipment Advice | Exercise Advice | General Advice | Off Topic |