TAP SHOES COME OFF!
We are going to have what I consider to be a “cool off/fun” week. Let’s start with stretch, a little step aerobics, cool down exercise, do a little fun blt (butt, legs, thighs) training, and then a bit of yoga.
So without further ado…
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Stretch:
WARM UP
Music: Bleeding Love- Leona Lewis
Start with singing
Start with legs apart
Reach over to right side (hold for count of eight)
Reach over to left side (hold for count of eight)
Reach forward with flat back (hold for count eight)
Bend down to touch floor (two counts of eight)
Straighten up and plie (repeat over for three counts of eight)
Right lunges (two counts of eight)
Left lunges (two counts of eight)
Go down into left split (hold for two counts of eight)
Roll into middle (hold for three counts of eight)
Roll into left (hold for two counts of eight)
Roll back into middle (hold for one count of eight)
Go back to straddle (1, 2)
Reach forward as far as possible (3, 4, 5, 6, 7, 8)
Stretch even further (count of eight)
Reach down to touch right foot (count of eight)
Reach down to touch left foot (count of eight)
Pull into butterfly and hold (three counts of eight)
Straighten lefts and reach down to touch toes (five counts of eight)
Pull throughs (six counts of eight)
Lay on stomach and lift head and feet (two counts of eight)
Lay on stomach and life just head (two counts of eight)
Roll back onto knees so you are sitting on your feet and reaching forward (two counts of eight)
Stand up (count of eight)
Reach over to touch toes (two counts of eight)
Straighten to flat back (two counts of eight)
Reach back down to touch toes (two counts of eight)
Reach up slowly (count of eight)
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Sexy Back- Justin Timberlake
Power Walk/Lightly Jog for duration of song
Girlfriend- Avril Lavigne
If you have a jump rope, jump for 2 minutes
if you have stairs, then finish the duration of the song with up and down the stairs as fast as possible
If you don’t have stairs, then do as many push ups as you can for the duration of the song
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FWEH! I am hot and ready to cool down. You?
Don’t Stop Believing- Journey
You can’t just stop after you exercise, it causes muscle soreness. Don’t think that a light exercise means that you don’t have to cool down.
Start with a very light thirty second jog
Go into a thirty second walk
Do about two minutes of basic stretches
Drink at least 4-8 ounces of water.
TAKE A LITTLE BREAK!
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It’s Raining Men- The Weather Girls
Pick five of these:
www.articlesbase.com . . .
Pick five of these:
www.virtualfitnesstrainer.com . . .
Pick five of these:
www2.gsu.edu . . .
If they repeat ones, then do it again! You can do the same thing in a different group.
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YOGA. I love yoga! It makes life amazing. So…here!
Play this playlist and RELAX:
www.youtube.com . . .
Cat Pose-
www.abc-of-yoga.com . . .
Crescent Moon Pose-
www.abc-of-yoga.com . . .
Revolved Side Angle Pose-
www.abc-of-yoga.com . . .
Full Boat Pose-
www.abc-of-yoga.com . . .
Handstand (if you can)-
www.abc-of-yoga.com . . .
Otherwise do Bow Pose-
www.abc-of-yoga.com . . .
Corpse Pose-
www.abc-of-yoga.com . . .
Final Corpse-
www.abc-of-yoga.com . . .
GREAT CLASS
