© 2016 Zumba Fitness, LLC. All Rights Reserved ...images.zumba.com/email-images/2017-01-18-strong-manual/manual.pdf · 2 CO-WRITTEN WITH ZUMBA FITNESS, LLC BY: Linda Shelton is an

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© 2016 Zumba Fitness, LLC. All Rights Reserved. Unauthorized Copying of this Manual is strictly prohibited. Zumba®, Strong by Zumba™, the Strong by Zumba™ Logo, and the Zumba® Logos are all trademarks of Zumba Fitness, LLC.

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CO-WRITTEN WITH ZUMBA FITNESS, LLC BY:

Linda Shelton is an internationally recognized fitness expert. She was a founding member of AFAA. Inducted into the National Fitness Hall of Fame in 2007. Linda specializes in content and education development and has produced, directed and/or choreographed over 1,500 fitness DVDs and virtual classes. She was the Fitness Director for Shape Magazine for 23 years and currently serves as Chief Content Officer and Producer/Director for WELLBEATS™, a recognized leader in the Virtual market. Ai Lee Syarief is a Zumba® Education Specialist for Zumba Fitness, LLC and Master Trainer for STRONG by Zumba®. She presents globally in this capacity, and is also the 2003 Karate Kumite Shorin-Ryu World Champion Silver Medalist. Joy Prouty is an International Presenter and Zumba® Education Specialist for Zumba Fitness, LLC. She is certified by ACSM, ACE, AFAA and AEA. Special thanks to the STRONG by Zumba® Development Team: Madelene Aponte, Natalia Bull, Ralph Jacobs, Andrew Jones, Izabela Kin-Janda, Ruckins McKinley, Renee Pickett, Ai Lee Syarief.

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NOTE: Nothing herein purports to provide you with any certification with respect to exercise sciences or

fitness instruction. This manual is a reference guide for educational purposes only, and is meant to assist

you in understanding the STRONG by Zumba® program. The contents should complement your existing

fitness knowledge, and should further assist you with instruction of this specialized modality of fitness.

You should always make sure to obtain and maintain the appropriate fitness and/or dance instructor

certifications required by your country, state, locality, or employer.

THIS STRONG BY ZUMBA® MANUAL IS THE INTELLECTUAL PROPERTY OF ZUMBA FITNESS, LLC, LOCATED IN

HALLANDALE, FLORIDA. NO PART OF THIS MANUAL MAY BE COPIED OR REPRODUCED IN ANY MANNER WITHOUT

THE EXPRESS WRITTEN PERMISSION OF ZUMBA FITNESS, LLC.

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TABLE OF CONTENTS

1. Introduction to the STRONG by Zumba® Program

Introduction

STRONG by Zumba® Course Objectives

2. Overview of the STRONG by Zumba® Program

What is STRONG by Zumba®?

Who is the STRONG by Zumba® Participant?

The importance of music in STRONG by Zumba®

What does a STRONG by Zumba® Class Look Like?

How the Components breakdown in a STRONG by Zumba® Class

Benefits of the STRONG by Zumba® Program

Glossary of General STRONG by Zumba® Class Terms

3. The Science of STRONG by Zumba®

Glossary of General Physiological Exercise Terms

Training Components of the STRONG by Zumba® Program

Component Variables

Physiological Considerations to Teaching a STRONG by Zumba® Class

Monitoring Intensity Using the Intensity Scale

4. STRONG by Zumba® Class Structure and Design

Warm Up

Main Workout

Cooldown

Recharge

Links

The Quadrant Base Builder Connection

Quadrant 1: Ignite

Quadrant 2: Fire Up

Quadrant 3: Push Your Limits

Quadrant 4: Floorplay

STRONG by Zumba® Class Guidelines

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5. Creative Programming

How the Same Base Moves are used for Cardio, Power, Stability, Balance, and Strength

Locomotion Terminology

Exercise Build-Out: How the Moves are used to Create Programming

6. Safety & Precautions 7. Instructor Teaching Skills 8. STRONG by Zumba® Tool Kit

Class 4-Quadrant Layout Class Sample

Class 4-Quadrant Layout Reusable Template

Quadrant 1: Menus, Sequences, Q1 Worksheet




Intensity Builders

9. Appendix 1: Locomotion Terminology 10. Appendix 2: References

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INTRODUCTION TO THE STRONG BY ZUMBA® PROGRAM

We are so happy to introduce you to STRONG by Zumba®. STRONG by Zumba® combines body weight, resistance style, muscle conditioning, cardio and plyometric training movements synced to customized music like no other fitness program ever. This program provides your participants a challenging yet safe way to increase their fitness level with science-based, cutting edge, high intensity, full body training methods synced to music!

This training and accompanying manual are designed to give you all the basic information you need to teach a fun, solid and innovative class. This 8-hour course will provide you with the teaching tools and resources necessary to be confident and successful with the STRONG by Zumba® class format. In the training and manual, the structure of your class will be explained.

STRONG by Zumba® Course Objectives

In this training, you will become familiar with the principles and application of high intensity and body weight resistance training. You’ll learn:

How the science application of high intensity training and practical fundamentals of body weight resistance training is integrated for a STRONG by Zumba® group exercise class.

How each of the four Quadrants of STRONG by Zumba®, (Ignite, Fire Up, Push Your Limits, and Floorplay) are structured, their purpose, training logic, intensity and what type of exercises are included in each Quadrant.

How to create inspiring Warmups and Cooldowns appropriate for a STRONG by Zumba® class.

How to provide modifications and variety to the Base Moves and progress participants with safe options that will challenge them in each Quadrant.

How to cue and coach participants using verbal and not-verbal cueing for this kind of training, to ensure proper alignment and intensities are reached so they are successful and progress.

Simple application of physiology, biomechanics, movement fundamentals and injury prevention as it pertains to safety for all participants, regardless of their fitness level.

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OVERVIEW OF THE STRONG BY ZUMBA® PROGRAM

What is STRONG by Zumba®?

STRONG by Zumba® revolutionizes group fitness by syncing high intensity cardio and conditioning moves to music to create an optimal total body HIIT workout that is different than any other fitness program on the market.

STRONG by Zumba® incorporates the proven, high intensity interval training method known

as HIIT… except with a twist. We call our program ‘HITT’ - High Intensity Tempo Training!

Tempo driven, the strength of the beat will challenge your muscles and cardio system to find power, strength, speed, stamina, and mobility. Optimize your workout and make every minute count as you push beyond your limits. Discover the athlete within you; feel the force, the energy and get fit!

Who is the STRONG by Zumba® Participant? STRONG by Zumba® is designed for participants looking to increase their intensity levels of training, maximize workout benefits and see faster real results from their efforts. This class is an interval or intermittent intensity style program. This means that high intensity moves (such as high knees, burpees, jumping jacks, etc.) are interchanged with lower intensity moves (like lunges, jump rope, kickboxing) throughout the entire workout, making a STRONG by Zumba® class doable, even for those starting out less fit. At the same time, the STRONG by Zumba® program can provide an incredibly high energy, maximum demand workout for more fit individuals, challenging them enough to take them to new personal heights of fitness achievement. One benefit of the class design is that, as an instructor, you can adapt the workout to all fitness levels by modifying the exercise selection with switch-outs so that nearly everyone can take the class, be successful and progress.

The Importance of Music in STRONG by Zumba® In traditional HIIT classes, music is an after thought played in the background. The music for STRONG by Zumba® has been developed specifically for this program, and reversed engineered to match the moves and provide perfect synchronization. Using the science of Synced Music Motivation, the music and movements have been designed to push students past their perceived limits to deliver better, faster results. Working with world-renowned music producers and artists, STRONG by Zumba® utilizes a combiniation of fast paced genres including EDM and Hip Hop.

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What Does a STRONG by Zumba® Class Look Like?

The class is approximately 55-60 minutes in length, consisting of a Warmup, 4 main class segments called Quadrants, each with a specific goal, intensity range and exercise selection, and a Cooldown. Each Quadrant is followed by a 30-90 second Recharge section, as a transition between Quadrants.

STRONG by Zumba® CLASS LAYOUT

Segment Name Segment Time

Warmup Warmup 7-10 min

Ignite Quadrant 1 8-12 min

Recharge Transition 1 30-90 sec

Fire-Up Quadrant 2 8-12 min


Push Your Limits Quadrant 3 8-12 min


Floorplay Quadrant 4 8-12 min


Cooldown Cooldown 4-6 min

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COMPONENT BREAKDOWN IN A STRONG BY ZUMBA® CLASS

The goal of the STRONG by Zumba® program is to create a challenging, safe and well-rounded class every time you teach. The component breakdown shown above, assures that you have the structure to accomplish this!

Because of the science behind the Quadrant progression system, the custom music designed with world reknowed producers, and synchronization of moves to music, you are required to use the music and movements provided in My First Class™ or the additional Quadrants you receive including switch-outs (modifications and progressions) provided. You may not create your own choreography for the Quadrants. This requirement is only for the Quadrants. You may however personalize the Warmup, Cooldown and Recharges.

CARDIO Intervals· Active Recovery ·

Aerobic Conditioning · Sequences Moderate to Very Vigorous

MUSCLE CONDITIONING

Bodyweight Exercises · Core Training · Sequences Moderate to Vigorous

RECHARGE

HITT

Interval/Active Recovery Cardio/Muscle Condition Mix

Extremely Vigorous

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Benefits of the STRONG by Zumba® Program

The numerous benefits of High Intensity type workouts (“HIT” or “HIIT”) are clearly documented and supported by scientific research. In addition to the tested and established physiological improvements listed below, it’s important to note that High Intensity Training should not be limited to the elite. Research has established that, regardless of age, gender or fitness level, HIT/HIIT style workouts, like the STRONG by Zumba® program, can increase physiological training responses, reap a higher caloric burn and potential calorie afterburn (EPOC), as well as boost health benefits more efficiently and in less time than steady state programming, for both the novice and fitness devotee, as well as the elite athlete.

Regular participation in a STRONG by Zumba® class can IMPROVE:

Cardiovascular endurance and stamina VO2 and stroke volume at a higher level than steady state programs The size and number of mitochondria, increasing energy production Overall muscular endurance, muscle tone and definition Muscle fiber recruitment and efficiency Fat loss and weight management Bone density Intrinsic tensile strength of connective tissue, improving joint strength Functional core strength Joint mobility Balance Coordination and agility Potential health benefits and intervention: Lowering risk of lifestyle diseases

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Glossary of General STRONG by Zumba® Class Terms

The following terminology establishes a common language for teaching STRONG by Zumba® classes:

Term What is It? Referral Pg.

ARe Abbreviation for Active Recovery in a HITT interval. Use ARe to delineate the Active Recovery move or Sequence in Quadrant choreography notes.

Base Builder (BB) The nine (9) foundational move groupings in the STRONG by Zumba® program: squat, lunge, lift, plank, plank supine, cardio neutral stance, cardio march, abs/core, and core lift.

Base Move A ‘version’ of Base Builder in its simplest form, not a variation. For example: squat is a Base Builder; a Base Move of a Squat can be a side squat, sumo squat, or a squat jump. A variation would be a squat with a knee lift.

Bodyweight Exercises that use the resistance of your own body weight against gravity to create an overload on the body’s systems: muscular, skeletal, cardiovascular, and connective tissue.

Cardio Move A type of move which will increase heart rate to place a positive stress on the heart and lungs, to improve both aerobic and anaerobic capacity, depending on the intensity. Marching or running in place are classic ‘cardio moves’ that are at a moderate, sustainable aerobic pace, whereas an exercise such as a high knees or a squat jump will stimulate higher, anaerobic heart rates as well as overload muscles to improve potential conditioning capacity.

Cooldown The last part of class, it’s purpose is to decrease intensity, lower heart rate & blood pressure to pre-exercise rates

Exercise Switch-out Use the Exercise and Variation Menus to switch-out or exchange an exercise for another one in any Quadrant, from My First Class, or the Library of STRONG by Zumba® segments to adjust intensity or fitness level.

Recharge The 30-90 second section as a transition between Quadrants, consisting of simple moves. There is a Recharge following each of the four Quadrants.

HT Abbreviation for a HITT interval; use HT to delineate a high intensity move or Sequence in Quadrant choreography notes.

Intensity How easy to vigorous a move or Sequence is, both by personal perception of the individual as well as physiological dynamics/properties of the move itself to drive intensity.

Interval Alternate bouts of higher intensity moves (work phase of the interval) with lower intensity moves (active recovery phase of the interval) so heart rate can decrease and an individual can catch his/her breath to a more comfortable level. Intervals are repeated as work/active recovery activities.

Intermittent Training

Another name for a style of ‘Interval Training’. Most intervals are designed by a consistent ratio of time for vigorous to easy bouts,

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for example 3:1. In the STRONG by Zumba® program, intermittent means that instead of set time, the interval is driven by the song and song order to induce the intensity fluctuations (high and lower intensity) in the class rather than a ratio of work to active recovery.

Link Our term for a move that ‘connects two moves together.’ How you get from Point A to Point B in a Sequence, between intervals, from floor to standing (Up-Down), between Quadrants effortlessly without stopping.

Muscle Conditioning

A term related to exercises that will improve the ability of a muscle to do repeated work, based on the specific overload parameters to train to improve muscle endurance, muscle strength and/or muscle power, resulting in improved muscularity and neuro-muscular response.

Progression A way to increase the intensity, complexity, or change the variation of a single move to manage level, intensity.

Quadrant The four 8-12 minute blocks of movement that are the main portion of the class, not including Warmup and Cooldown: Quadrant 1: Ignite; Quadrant 2: Fire Up; Quadrant 3: Push Your Limits; Quadrant 4: Floorplay.

Rev Phase A progressive way to gradually ‘amp up’ into a high intensity interval move or Sequence in a Quadrant (e.g., high knees, burpee, tuck jump), using the music to build into the Interval. Particularly effective for Level 1 participants.

Tempo Training Tempo Training uses the beat and the phrasing of the music, to drive the reps/time when you do any particular move, which affects choreography, intensity and ‘spice’!

Warmup The beginning of class, it prepares the body for the workout to follow.

Up-Downs Our term for the ‘transition’ of going from standing to the floor and back up again, and vice versa.

Variation Any alteration or adaptation of a Base Builder or Base Move, adding changes to levers, speed, impact, arm and/or leg pattern, direction, etc. For example, a side squat with a side-kick is a ‘Base Move Variation’ of the Base Builder squat, adding direction, leg pattern and intensity.

Intensity Scale Our term for the classic RPE scale, which represents how hard someone perceives he/she is exercising. Rather than use a numerical 1-10 scale, the STRONG by Zumba® program employs 5 categories of Breathing Patterns, from Natural Breathing to Out of Breath. These word represent all the intensity levels in the entire class, from Warmup, through the Intervals in the Quadrant and Cooldown.

Sequence Our term for a ‘combo’ or ‘series’ of 2-4 moves that are strung together back to back as one move and are repeatable within a Quadrant.

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Glossary of General Physiological Exercise Terms

The following terminology defines important terms to understand the principles of exercise and application to the STRONG by ZUMBA® program:

Science Terms What is It? Referral Pg.

Accumulative Repetition

The collective number of reps performed over the entire workout, using a variety of exercises and methodologies rather than utilizing a single exercise to train a muscle/muscle group to fatigue or failure.

Active Recovery Refers to the time period following a high intensity interval bout to decrease exercise intensity through exercise selection.

Aerobic Literally means ‘with oxygen’. The body utilizes available oxygen to sustain physical activity at a manageable, doable intensity in order to increase the amount of oxygen in the blood, therefore improving the efficiency of the cardiovascular system (CVS). If exercise intensity becomes too high to sustain, the body goes into oxygen debt until it can recover, requiring an individual to cease or reduce intensity.

Anaerobic Means ‘without oxygen.’ Anaerobic exercise refers to quick, intense bouts of training, like HIIT, because the body can only sustain the intensity for a short period of time (30 seconds to 2 minutes) before the need to recover at a lower intensity.

Core All of the muscles of your torso between your arm pits and your hips as well as the muscles that attach on your pelvis, which mutually work together to create an even, consistent tension or pull on the body- anterior, posterior and bi-laterally so the body is stable and secure in any position without exertion or tension, whether you’re standing still or exercising.

EPOC Acronym for Excess Post-Exercise Oxygen Consumption. Refers to the additional calories burned after a HIIT workout is completed.

HIIT Acronym for High Intensity Interval Training.

HITT Acronym for the STRONG by Zumba® high intensity workout: High Intensity Tempo Training

Intrinsic Joint Strength

Refers to the ability of the connective tissue supporting a joint (ligaments) and adjacent muscles (tendons) to withstand the force of movement directly to the joint during exercise. When one has good intrinsic joint strength, the joint is healthy and can support the body’s weight against gravity (ex. shoulder and hip joints doing a plank or a pushup to a burpee).

Metabolic Conditioning

Metabolic Conditioning or ‘MetCon’ can be defined as any type of program which targets both the aerobic and anaerobic energy systems in the same workout and includes some type of full body conditioning and high intensity /active recovery intervals.

Muscle Endurance The ability of a muscle[s] to do prolonged work.

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Muscle Strength Maximum force or tension a muscle can produce in a short period of time.

Muscle Power The ability of a muscle[s] to do explosive, quick, high intensity moves.

Overload Method used to increase the workload beyond the body’s normal capacity in order to increase physiological benefits (muscular endurance, stamina, strength). Reps, intensity, speed, range of motion (ROM), levers and exercise selection are common overload techniques in bodyweight training when increasing external weight is not possible.

Plyometrics or ‘Plyo’

Sometimes referred to as ‘Plyo’ or ‘Power’ training, Plyometrics are very high intensity, high impact moves, involving explosive speed and ‘recoil’ in the eccentric (lengthening against resistance) phase of an exercise.

Temporary Muscle Fatigue

The short-term and momentary fatigue to a muscle or muscle groups brought about by overload.

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Training Components of the STRONG by ZUMBA® Program

Energy Systems 101 There are two primary energy systems the body utilizes to stimulate and support muscle function: Aerobic and Anaerobic metabolism.

Aerobic: Aerobic means ‘with oxygen.’ It’s the term we use to define steady state or continuous, sustained exercise at an intensity which an individual can maintain the energy demands of the activity without having to stop and recover. With aerobic exercise, oxygen utilized by the muscles gives them the energy needed to sustain the effort for the duration of the activity. Typical aerobic activities include jogging, cycling, or group ex classes like Zumba®. Most aerobic classes are 20-60 minutes at a heart rate of approximately 60% to 85% of maximum heart rate, meaning low to moderate or moderate-vigorous for more fit individuals. An individual should be able to maintain this intensity indefinitely, but still be able to talk and fully perform exercises, challenged but able to continue until the exercise period is over. On the STRONG by Zumba® Intensity Scale, this would equate to an individual perceiving they are exercising at a moderate pace.

When it comes to, for example, a typical aerobics class, think of how you maintain a fairly steady pace. Once Warmup is complete, the main body of the class will consist of intermittent, small, rippling changes in intensity due to the different movements, adding variations: arms, bigger movements, directional changes, impact, etc. If we diagram a typical aerobics class, it will not be a completely straight line. Instead, it would look something like this:

Diagram A: Steady State

Anaerobic: When the exercise demand exceeds intensities and the body cannot produce oxygen fast enough, the body will kick into anaerobic metabolism, which means ‘without oxygen.’ This means the body cannot convert energy fast enough to sustain the demand; heart rate rises, breathing normally becomes challenging and nearly impossible, and the energy supply won’t last long. Individuals, exercising at higher intensities (85% of max heart rate, or more) will reach the critical point where they need to slow down and catch their breath before exercise can be resumed. This phase is called Active Recovery. Once the body can ‘catch up’ to the oxygen demand again, the individual can resume exercising at a higher level—until the same scenario repeats.

Activities such as sprinting, high-intensity resistance training, interval training, intermittent training, HIT and HIIT are examples of anaerobic training. All of these activities typically involve exercising with alternate bouts of high intensities that range from 10-30 seconds, up to 2 minutes with bouts of lower intensities for active recovery, approximately 30 to 60 seconds.

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Then, this pattern is repeated. This type of training has become extremely popular because the benefits have been proven to not only improve cardiovascular function, but also increase muscle function.

Science Fit Facts: Energy Systems

There is a direct relationship between intensity and duration: the harder the intensity, the shorter the duration of the activity that can be sustained.

An individual’s fitness level is a factor in how hard or how long a person can maintain intensity before he/she needs to recover.

A more fit individual can work in the higher ranges of aerobic metabolism and sustain it, even at 80-85%, for a long duration, whereas a less fit person will have to either work continually at a lower level or work harder and then recover until the cardiovascular system adapts and fitness levels improve.

The fuel source the body utilizes for energy production and its by-products (waste) will determine the length of the activity: [1] 30 seconds or less—all out, maximal effort/anaerobic; [2] 30 sec to 2 min.—submaximal ranges, that hover just below metabolic tolerance, also referred to as the lactic acid threshold/anaerobic; [3] 2 min or more –submaximal, 85% or lower, which can be sustained for 2 min and infinitely/aerobic.

Any time intensity increases to the point that an individual cannot sustain activity, the intensity should be decreased so that the individual can continue.

It is important to note that we are not aerobic one minute and anaerobic the next; these two systems interchange with the intensity demand of the activity. As individuals approach their maximum capacity, the more difficult it will be to continue working aerobically and sustain intensity. With increased demand, the body will begin to utilize anaerobic metabolism to continue at this higher intensity or the individual must recover at a lower intensity to sustain the activity.

Application of the Energy Systems to STRONG by Zumba® HITT

STRONG by Zumba®, utilizes ‘Intermittent’ Training (using the music to drive the moves and intensities), along with high intensity training principles to induce the fluctuating high and low alternating bouts of intensity, representative of anaerobic metabolism.

The goal of the STRONG by Zumba® program is to maintain appropriate intensities, utilizing both the aerobic and anaerobic systems based on the class design using the 4 Quadrant Format.

Intensities are regulated through move selection, frequency and placement of the intervals in the Quadrants and the type of Interval (Rolling Hills, Peaks and Valleys, etc.).

In a STRONG by Zumba® class, we will help the body to become more efficient in switching between the two energy systems.

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HIIT: Interval/Recovery Cycles

HIIT is a common acronym for High Intensity Interval Training. Interval type activities can range from bumps in the road, to rolling hills, to peaks and valleys in design. Each one of these illustrations represents an anaerobic, interval style program. Some are more systematic with ratios of work to recovery, for example 2:1, 3:1, 4:2, etc. Some are intermittent, meaning they are more spontaneous with uneven work and recovery ratios throughout. ALL are driven by intensities that have a much higher workload and must be followed by a recovery. Your participants will know they are getting more fit because they can exercise at higher intensities and recover more quickly. Diagram B: Anaerobic Intervals

1. Bumps in the Road

2. Rolling Hills

3. Peaks and Valleys

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Science Fit Facts: HIIT

Researchers have established that interval training, particularly, the HIIT format, can [1] increase cardiovascular adaptations (increased stroke volume, VO2 max, cardiac contractility and left ventricle heart mass), [2] improve muscles’ ability to utilize oxygen to burn energy (fuel) in the mitochondria, and [3] stimulate cellular pathways similar to the benefits achieved from steady state, lower intensity endurance training, except in less frequency and shorter training sessions.

Current research further suggests that, regardless of age, gender, fitness level or expertise, HIIT style workouts can [1] increase physiological training responses, [2] reap a higher calorie burn and potential calorie afterburn (EPOC), and [3] boost health benefits more efficiently and in less time than steady state programming. HIIT style workouts are safe even for a beginner who is self-monitoring using perceived exertion (see the Intensity Scale).

HIIT workouts, designed with the appropriate duration, intensity ratio of high intensity, and active recovery are considered a form of “Metabolic Training,” which can stimulate a higher calorie burn for the entire workout; the body continues to burn calories post exercise at a rate significantly higher than for steady state training (EPOC). More overall calories are utilized and fat loss is increased.

HIIT can provide a quick and efficient method to improving both overall cardio stamina and muscular endurance so participants can eventually exercise harder, faster, and longer, and ultimately, become very fit.

As individuals adapt to higher levels of intensity, their tolerance at the metabolic (lactic) threshold (the level at which a person ceases to maintain intensity) increases. This enables them to tolerate work at higher intensity levels for longer periods of time overall for an entire workout when compared to steady state training. As one’s tolerance improves at higher thresholds of intensity, an individual has to work harder to achieve the same level of perceived intensity level in order to continue to improve.

Current Health Fit Facts: HIIT

A 2012 study published in the Journal of Obesity substantiated that a 12 week HIIT protocol can significantly reduce the total of abdominal, trunk, and visceral fat, as well as significantly increase fat-free mass and aerobic power.

A 2012 study published in the Journal of Cell Metabolism found that brief exercise bouts of HIIT for inactive, healthy individuals produce an immediate measurable change in their DNA.

A 2011 study published in Medicine, Science and Sports found that sedentary, unfit but healthy middle-aged adults who participated in interval training three times a week for two weeks were able to improve their insulin sensitivity and blood sugar regulation.

A follow-up 2012 study, published in Diabetes, Obesity and Metabolism found individuals with Type 2 Diabetes who participated in interval training saw a positive impact on insulin sensitivity and were able to see improved blood sugar regulation after one session for 24 hours.

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Application of High Intensity Training to STRONG by Zumba® HITT

Alternating bouts of moderate-vigorous to high-intensity training levels with lower intensity of active recovery makes it possible to exercise at higher levels in a manageable way for the entirety of a class.

Interval training challenges cardiovascular and muscular limits by pushing individuals to the maximum intensity potential that they can sustain for the duration of the interval before recovering.

It’s important to encourage participants, through coaching, to use proper body mechanics, as well as educate them about intensity, and that it is safe and ‘normal’ to be breathless in class. As the body adapts to higher intensity training, participants will begin to be able to self-monitor their potential to push their limits to improve fitness levels.

When using interval style training, overloading the cardiovascular, muscular and neurosensory systems is crucial for improvement.

In the STRONG by ZUMBA® program the TT in HITT, represents Tempo Training. Similar to dance fitness programs, like the Zumba program, music and tempo is the defining factor to drive choreography. It is used to identify the parts of a song that are powerful for the HT intervals, always followed by Active Recovery, using the music tempo as a guide.

HITT and Quadrant Specifics

Quadrant 1 is more aerobic in nature, increasing heart rate and sustaining a moderate level of intensity throughout. Think small, incremental intensity changes like ‘Bumps in the Road’. Breathing will be ‘Natural to Breathy’ and requires some effort.

Quadrant 2 incorporates ‘Rolling Hills’ style intervals with breaks between intervals, allowing participants to recover first with an active recovery and then increase intensity and maintaining it until the next interval. With this level of intensity the interval can be sustained for 30 sec. up to 2 minutes before active recovery. Breathing should be ‘Breathy’ all through the Quadrant.

Quadrant 3 incorporates ‘Peak and Valley’ style intervals, which drives intensities close to maximum threshold levels, before active recovery. For more unfit individuals, the amount of time between re-occurring intervals may need to be at a lesser overall intensity, actual intervals are too intense. Breathing will range from ‘Breathy’ to ‘Breathless’ or even ‘Out of Breath’ in this Quadrant.

Quadrant 4 is more like Quadrant 1 in intensity and is performed entirely on the floor, with no standing. The activities still can include muscle work to drive intensities and intervals that if utilized, will be incremental, small rolling hills and then active recovery. Breathing will be ‘Natural’ to ‘Breathy’.

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In-between each the Quadrants is ‘Recharge’, a 30-90 second section as a transition between Quadrants, consisting of simple moves. A time to let loose, have some fun and provides a much needed release from muscle work and intensity training.

Bodyweight:

What is the BEST resistance tool you can use, anytime, anywhere and get great results? It’s your OWN BODY! Bodyweight training can be defined as using your own body as a resistance against gravity without any external weights such as dumbbells, resistance bands, kettle bells, medicine balls, etc., in order to achieve training results. Exercises such as squats, lunges, push-ups, triceps dips, planks, bridges, and ab curls are examples of excellent body weight moves that are challenging with a surplus of training benefits!

Bodyweight training can improve muscular strength and endurance, neuromuscular connection, joint integrity, mobility and stability. Bodyweight training can be described as ‘full body training’ and is extremely effective because you’re using as many muscles as possible at the same time. This is a highly functional way to train, creating a superior overload challenge to muscles, joints and connective tissue and in particular, provides the ultimate core workout.

Lifting your own bodyweight has been shown in recent research studies to produce metabolic results and a high calorie burn, when exercises are executed with good form and alignment and the exercise selection is challenging enough to induce an overload. With full body training, your body exerts exceptional effort to move your body weight against gravity. A move can be easier or more difficult based on your body position, lever length, impact and intensity. Gravity is key! You can gain phenomenal core, joint and stabilizer strength, using only your body.

How does Bodyweight Training work?

Central to all bodyweight training is the enormous amount of core engagement required for every bodyweight exercise.

Squats, lunges, bridges and all of their variations train your entire lower body at the same time along with your core.

The vast number of moves we include will target muscles differently, which is why variation is so important.

Plank exercises which include moving in and out of plank, push-ups, and reverse plank work your entire upper body and core specifically.

Cardio drills in plank such as plank jacks, plank moguls, and squat thrusts are energy busters and high intensity, and can be used for interval training.

Any exercise in plank requires stabilization of the upper back, shoulders and hip girdle so in essence, the entire body is engaged.

Because of the re-coil aspect, plyometric moves or power moves (e.g., jumping or hopping) are high intensity, explosive moves, using the floor as resistance on the push-off to ‘power up’ off the floor, and utilizing an enormous bout of muscular energy.

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Floor-based exercises in prone, supine, all fours, and side lying positions work the muscles directly against gravity to target the muscles you’re working – abs, hips, glutes, back, etc.

Lastly Up-Downs, going from floor-to-standing or vice versa (e.g., burpee with a jump and/or a push-up, squat thrust to a squat, etc.), are high intensity as you move your body spatially, changing position, requiring both energy output and muscle overload.

With bodyweight training, individuals who are sedentary, athletes or anywhere in-between can gain strength, definition, stamina, and stability.

Science Fit Facts: Bodyweight

Numerous and current research studies suggest that bodyweight training exercises such as lunges squats, push-ups, and pull-ups can produce enough substantial muscular overload to increase strength gains without the addition of external weights.

In 2013, ACE sponsored an exclusive research study re-creating the Tabata protocol in a lab using bodyweight exercises, hypothesizing that this protocol could illicit a similar response to the high-intensity training results found by Professor Tabata. The pertinent results found by the ACE sponsored research were participants burned between 240 and 360kcals; the key factor being that participants were able to reach intensities that challenged anaerobic thresholds. Researchers concluded that the use of bodyweight exercises following a high intensity Tabata-style workout can be effective if terms of enhancing health and facilitating weight loss.

Michele Olson at Auburn University in Montgomery Alabama conducted a study to determine the energy cost of high intensity Tabata bouts using a traditional bodyweight squat jump for 8 cycles. The results indicated an approximate calorie burn of 54 kcals for the 4 minutes of Tabata plus an additional 80 calories burned in the 30 minutes post exercise for a total energy cost of 134.1 kcals. It was determined that a bodyweight exercise performed as high intensity plyometric could be utilized for HIIT.

Application of Bodyweight Training to the STRONG by Zumba® Program

To utilize maximum function and muscular integration, bodyweight exercises in the STRONG by Zumba® program are large, multi-joint movements, and multi-planar activities, instead of single-joint movements.

Using the largest amount of muscle during training has enormous implications for hormonal and metabolic responses, resulting in the vastly improved muscle definition, calorie and fat burn.

Bodyweight exercises can be resistance or muscle conditioning based (squats, lunges, push-ups) or more power based by adding Plyometrics (a squat becomes a squat jump, a lunge becomes a split lunge jump; a push-up becomes a plyo push-up).

For calorie burn, increased muscle and neuro-muscular response, the safest and most effective way to utilize bodyweight training is to include a combination of both muscle conditioning and power moves along with cardio moves in the same workout.

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Muscle Conditioning:

Muscle conditioning can be defined as any exercise or exercise program specifically designed to improve muscle strength and endurance. This is a broad category of fitness workouts and can be utilized with many methodologies of training. You can use a variety of equipment, bodyweight only or a combination of both.

Bodyweight muscle conditioning exercises tend to be more full body, compound exercises, such as a variety of push-ups, squats, lunges, etc., as the only resistance is your bodyweight against gravity. A basic squat, however, can cross over to become a more power-based muscle conditioning type of exercise by adding high intensity plyometrics to the mix. A squat or lunge, for example, works all the muscles of the lower body plus the core muscles; add a jump or a hop to the squat variation and turn your squat into a tuck jump squat, and add a burpee—this represents a lot of muscles working together, a huge amount of energy expenditure, and vastly accelerated results. Another way to teach this is to combine muscle conditioning with fast-paced, high intensity cardio intervals rather than turn every muscle conditioning move into a plyometric move. STRONG by Zumba® also includes this approach by incorporating for example, a series of squats, followed by high knees, sprint running in place, etc. recover and then repeat the pattern.

The advantage of this overload combination, pure bodyweight exercises and high intensity training (either cardio or plyo), melded into one class produces higher calorie burn, faster fitness results, and the benefit of the desired EPOC or after burn (continuing to burn calories post workout). This type of program is often referred to as ‘Metabolic Conditioning’ or ‘MetCon.’ Metabolic conditioning can be defined as any type of class which targets both the aerobic and anaerobic energy systems in the same workout and includes some type of full body conditioning and high intensity /active recovery intervals.

Science Fit Facts: Muscle Conditioning & Plyometrics

Bodyweight resistance exercises, when coupled with plyometrics, have been shown to further increase the benefits of bodyweight training by increasing the metabolic effect.

Plyometrics can be regarded as a mode of aerobic exercise regardless of its intensity levels. This high intensity activity incurs an immediate body response to meet the increased need for oxygen intake to sustain exercise at a higher rate of aerobic metabolic work. The cardiovascular and respiratory systems are on overload to deliver more oxygen to the muscles. The body can sustain high intensity training at about 85%-90% MHR before the body will need to ‘kick’ into anaerobic training, particularly if the activity is sustained for too long. A physically fit person can perform plyometrics at this higher level without creating an oxygen debt within a reasonable time ratio before needing to recover.

Plyometrics can improve speed, generating faster muscle contraction reactions, especially at the musculo-tendinous junctions (where the tendon and muscle attach to the bone).

Plyometrics can improve both strength and power. This type of training won’t gain muscle hypertrophy, however you’ll increase muscular fiber strength and density.

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Application of Muscle Conditioning to STRONG by Zumba®

Muscle conditioning exercises along with plyometric training, coupled with cardio, are the cornerstones of the STRONG by Zumba® program.

Many of the muscle conditioning exercises are dually used, both as bodyweight resistance training and as high intensity training moves, depending on the variation, impact and intensity level.

The STRONG by Zumba® HITT concept is not intended to be solely an interval/recovery ratio class. The goal is to create a balanced workout, which encompasses the benefits from all three modalities in one, dynamic class.

The STRONG by Zumba® choreography is designed to:

o Not overuse any one muscle group. o Recognize that muscle conditioning exercises are fatiguing, therefore a balance of

cardio moves with muscle conditioning should precede and follow every HT/Active Recovery interval cycle within the Quadrants.

o Help you become conscious of your participants and their ability to perform the moves correctly.

There is a limit to how many high intensity and/or plyometric moves can be performed in each Quadrant in order to be injury preventative. They are limited to Quadrants 2 and 3 to be sure participants are fully prepared.

Plyometrics, different than impact moves, require the elements of explosive power and speed. Recoil, or the eccentric phase of the move, is crucial to be able to ‘power’ out of a squat for example, fully extending the legs with the jump. This is why plyometrics, if performed correctly, can also improve dynamic flexibility along with strength and power gains.

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COMPONENT VARIABLES (affecting intensity, move selection and sequencing)

Multi-Planar Movement

What is a Plane?

A plane defines the direction of the various movements of the body: up/down, side to side, forward/back as well as the planes of joint movement: flexion, extension, etc.

The chart below describes each of the three planes and the type of moves you should use in every STRONG by Zumba® class.

Why is Multi-Planar Movement Important in the STRONG by Zumba® Program?

Ensuring participants are moving multidirectionally, working the body with a mixture of exercises in all planes in each Quadrant, is crucial to creating a well-balanced class. If all of your exercises were, for example, in Sagittal Plane, your class would be very linear and your participants wouldn’t get the benefit of planar or exercise variety in order to overload the body.

Multi-planar movement will additionally challenge your core muscles as you challenge the body differently to maintain core control in each position and as you transition in and out of the three planar positions.

STRONG by Zumba® works in multiple planes and moves in and out of them, to add intensity even further.

FRONTAL PLANE

TRANSVERSE PLANE

SAGITTAL PLANE

Plane Type Divides the body front

and back. Movement is sideways

Divides the body, top and bottom. Movement is rotational

Divides the body into left and right. Movements are up and down

Joint Movement

Abduction, Adduction Internal & External Rotation Pronation, Supination, Horizontal Flexion and Extension

Flexion, Extension

Move Examples

Side squat, side-to-side jumps, side leg lift, side shuffle

Z-chopper squat, lunge w/ rotation, woodchopper

High knees, jog in place, squat, split lunge jumps with vertical scissor arms

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SPATIAL MOVEMENT

What is Spatial Movement?

Utilizing floor space with movements that travel, enhancing the participant’s orientation of how they move in relation to space and others, called spatial orientation.

Why is Spatial Movement important to the STRONG by Zumba® Program?

Adds class variety so that all moves are not performed standing in one spot on the floor, which will increase intensity, cardiovascular, and muscular work.

Spatial movement improves integrated movement patterns, increasing coordination, neuromuscular connection, and self-awareness.

Challenges core muscles to maintain balance and alignment while moving through space.

Adds an element of fun and exploration to movement, both for the Quadrant exercises and the Recharge section break.

ROM AND LEVERS:

What is ROM and Levers?

ROM is Range of Motion and the ability to fully engage muscle work as you move in and out of an exercise position. Levers are the length of your extremities and torso and they affect your ability to move through a full ROM for every exercise.

These two variables influence each other, related to intensity, speed, and the need for modification.

Why are ROM and Levers important to the STRONG by Zumba® Program?

These two variables add variety and intensity to the Base Builders and Base Moves.

When ROM is compromised and a participant cannot exercise through full range of motion, intensity and overload potential is decreased, therefore requiring a modification of a move until the individual has improved enough to perform the move successfully. The same is true for Levers.

ROM, levers, and speed are inter-related. You may need to make a choice: use speed with less ROM and shorter levers or, slow down and focus on full ROM and lengthening levers.

With bodyweight exercises, increased lever length and working with speed can place an additional stress on the joints, de-stabilizing the joint, in particular the shoulder joint. For example: attempting to do full push-ups, chest to floor quickly with added speed. For individuals who cannot complete ROM, it’s recommended that they shorten the lever and do knee push-ups in order to complete full ROM and do so quickly.

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It’s important for you to recognize signs of joint overstress when achieving full ROM, particularly with longer lever movements, with your participants.

Intersperse long and short lever movements throughout class, always aiming though for full ROM to gain the most benefit.

SPEED

What is Speed?

Speed is the ability to move the body quickly: [1] on the spot; [2] spatially through multiple planes; and [3] as an essential aspect of Plyometrics and agility.

Why is Speed important to the STRONG by Zumba® Program?

Speed is a key factor to reaching and maintaining intensity for many of the Cardio moves, traveling across the floor, moving in and out of positions, and to increasing explosive power out of a plyometric move.

Speed increases agility, reaction time and neuromuscular response. When the nervous system is trained to respond quickly, you will be able to use Up-Downs more effectively as a component of the move, and not just a transition.

PLYOMETRICS

What are Plyometrics Moves?

Sometimes referred to as ‘Plyo’ or ‘Power’ training, Plyometrics are very high intensity, high impact moves, involving explosive speed and ‘recoil’ in the eccentric phase of an exercise.

For example, in a squat jump, the lowering phase into a squat portion of the move is the eccentric phase, lengthening of the hamstrings in preparation for the jump; the Plyo portion is the explosive part out the squat, straightening the legs to gain power and height on the jump, moving right back into the squat without stopping.

The difference between an exercise being impact or plyometric is the ‘recoil.’ A basic two-foot jumping rope move is impact; when you add the recoil to the move, and explode out of the jump, it becomes plyometric.

Why are Plyometrics important to the STRONG by Zumba® Program?

Used for the high intensity intervals, particularly in Quadrant 3.

Add the ‘power’ element to muscle conditioning, necessary in a HITT class.

Plyometrics are NOT for beginners. Beginners need to learn proper and safe body mechanics for proper re-coil techniques, so it’s better to have these participants modify and do a move quickly to develop the speed factor before attempting Plyometrics.

A well rounded, safe, effective and interesting STRONG by Zumba® class utilizse all the program’s components and the component variables.

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STRONG by Zumba® TRAINING COMPONENT FEATURES

THE MOST OPTIMAL, EFFICIENT CLASSES UTILIZE

the following physiological variables in every Quadrant by activating the cardio, muscular and neuro-sensory systems.

*Utilize multiple planes of action for both Cardio moves and Conditioning moves.

*Optimize movement quality by moving through full range of motion from the joint.

*Increase the ‘biomechanical advantage’ of bodyweight exercises by choosing moves that place the body in the most responsive position to gravity.

*Think full body; how many muscles can be engaged for every move, maintaining form and control?

*Vary the muscle action requirements and exercise order to create a challenge each class.

*Create movement patterns (Sequences) that will proprioceptively challenge motor skills, neuro-sensory recruitment and increase muscle firing.

*Utilize a variety of moves and/or variations of the same move to enhance the development of key elements of fitness, e.g., stamina, endurance, strength, power, etc.

*Create doable, progressive ratios of work/recovery for intervals, being conscious of participants’ fitness level.

PHYSIOLOGICAL CONSIDERATIONS TO TEACHING STRONG BY ZUMBA® CLASSES

What is the Kinetic Chain?

For the purpose of movement quality, body mechanics and exercise selection, the Kinetic Chain can be defined as the relationship between the muscles, joints, connective tissue and nerves: how these physical structures inter-connect to create movement, as well as sustain movement. Exercises can be categorized as ‘Closed Chain’ or ‘Open Chain’ movements.

Open Chain movements are those where a limb can freely move, for example, a biceps curl where you’re holding a dumbbell; resistance is applied to the end of the limb and the exercises are usually non-weight bearing and single-joint actions.

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Closed Chain moves are performed in weight bearing positions (squat, lunge, plank, triceps dips) where the hand and/or foot are in constant contact with the floor, like a plank, in a fixed position. The moves are usually compound in nature and the exercises are performed in a weight-bearing position. Unlike Open Chain, they are both multi-muscle and multi-joint exercises. Closed Chain exercises are considered highly dynamic and involve full body movement.

Why is the Kinetic Chain important to the STRONG by Zumba® Program?

Closed chain exercises comprise most of the muscle conditioning, Plyometric and Cardio moves in the program.

Closed chain exercises help improve joint stability, which is why they are so important in bodyweight exercises, and can also reduce risk of injury from training.

Closed chain exercises require a great deal of core strength to maintain positions and alignment.

Closed chain exercises are highly functional, which carry over into daily life. In other words, you get extra value for your training!

In closed chain activities, proper body mechanics is crucial when performing any exercise as the joints and muscles are ‘interdependent of each other’ to create muscular balance and equal pulls of tension front to back, side to side. This helps you maintain upright posture, with less tension on the spine and major joints, in particular the hips, knees, and ankles.

When the skeletal, muscular and nervous systems do not work effectively together to produce the desired movement, the entire body is affected and function is compensated. Compensation in the body is common when an individual cannot maintain and sustain alignment, creating misalignments.

Here are common, postural compensations leading to misalignments you may see with your participants, which can affect their ability to optimally benefit from the STRONG by Zumba® program. It’s best to observe them from the feet and move up as the body ‘stacks’ body weight over the feet to properly align the joints and muscular system.

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Joint Kinetic Chain Alignment Misalignments

Feet/ Ankle

- Feet are parallel, arch lifted - Body weight evenly distributed over arches - Second toes align with knees

- Do your feet turn in or out from the toes or heels? - Is your body weight distributed forward toward toes or back on heels? - Does your body weight consistently shift onto one foot or to one side?

Knees - Align with second toes, particularly when standing, lunging, and squatting

- Are your knees locked (hyper-extended)? - Are your knees bowed out or do you have knocked knees?

Hips/ Pelvis

- Maintain a neutral spine with equal balance of tension anterior to posterior, so the tailbone points down to the floor in a standing position—as if in a ‘standing plank’

- Are your hips rotated? - Is your pelvis in anterior or posterior tilt? - Are your hips level and squared without rotation?

Torso - Shoulder blades retracted, down and together as if drawing into and toward spine - Chest is lifted - Shoulders down and away from ears

- Do you lean forward or to one side from the waist? - Are your abdominals “caved in” and distended so you cannot flatten your abs, pulling navel toward spine? - Is your rib cage collapsed, not lifted?

Head/ Neck

- Ears aligned over shoulders, chin pulled back and in to neutrally align neck

- Does your chin jut forward, upward or pulled down toward chest? - Is your head pulled forward or tilts downward?

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TRAINING YOUR CORE

What is the ‘Core’?

The ‘Core’ is a compilation of 29 muscles (give or take 1 or 2, depending on which book you read) which run from your shoulder blades to your pelvis; in essence all the muscles of your torso, shoulder, and scapular girdle, excluding your arms and legs. They work collectively to stabilize your body as you move in space. Core stability can be defined as when the torso muscles work together to achieve a balanced and consistent static level of tension front to back, and bilaterally (side to side) so alignment can be maintained whether you are standing, sitting, squatting, in a plank, or jumping. A strong core ensures the body is stable and secure in any position without exertion or strained effort so you can execute any move in a STRONG by Zumba® class.

Core stability is so important when it comes to the STRONG by Zumba® program. You need it to maintain alignment and at the same time, the class will improve your core stability. If the core is not strong enough to support your body, any weakness or imbalance, particularly in close chain exercises between anterior and posterior muscles can have a direct effect on posture, balance, and movement efficiency.

Remember, your abdominals only comprise part of your core; so don’t exchange one for the other. They are not equal. Ab work in the form of many variations of crunches and rotation is the pure movement of spine flexion, bi-lateral and lateral flexion. Corework exercises are not one isolated move or muscle group, but instead a compilation of muscles moving at the same time to perform an action. Core exercises move through all three planes, and therefore are multi-dimensional.

Your core muscles can be defined into two categories: stabilizers and movers.

Stabilizer muscles attach directly to the spine and support all movements of the spine as a protective mechanism, as your body moves. This includes muscles that support the scapular girdle and the hip girdle.

Movers are active muscles that move your body and are a support system for the stabilizer muscles of the spine.

Why is stabilization so important?

You want your participants to be able to maintain any position during class, whether it be a stationary hold such as plank, 4-legged table or reverse plank, and move dynamically in all planes of motion and levels of impact, especially while moving through rotation level and directional changes. It’s important to maintain symmetrical core balance and control. When an individual does not have a strong, supportive core, misalignments easily occur--- setting the body up for a glitch in the Kinetic Chain. The end result is usually ‘stabilization fatigue,’ where the stabilizer muscles that support the spine cannot sustain the movement. An example of stabilizer fatigue would be in a plank, when instead of maintaining a straight line from head to heels, the belly sags, the shoulder blades cave in, and the legs drop because the glutes aren’t contracting.

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What can you do about it? The 3 C’s: Cue your participants, correcting form and alignment.

Choose the best exercise switch-outs, based on fitness level and ability, to maintain core stability. Someone can be strong yet still have a weak core infrastructure.

Challenge participants with switch-out moves that will improve their core stability and strength.

Monitoring Intensity using the Intensity Scale

How to use the Intensity Scale: This is our term for the classic RPE (Rate of Perceived Exertion) scale which represents how hard an individual perceives he/she is exercising. Rather than use a numerical 1-10 scale, the STRONG by ZUMBA® program uses 5 categories of Breathing Patterns, from ‘Natural Breathing’ to ‘Out of Breath.’ These words represent all the intensity levels in the entire class, from Warm Up, through the Intervals in the four Quadrants and Cooldown.

Intensity is relative to the participant. New exercisers who are unfamiliar with normal physiological response to exercise, from a cardiovascular or muscular standpoint, may have difficulty self-assessing how ‘hard’ they are truly working when asked to delegate a numerical value to intensity. Using Breath patterns as well as the Talk Test to assess personal intensity allows participants to understand intensity, how hard you’re asking them to work, and what it should feel like.

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STRONG BY ZUMBA® CLASS STRUCTURE & DESIGN

Warmup:

Time: 7-10 minutes

The Warmup is vital to prepare participants for the HITT workout, as well as preview the Base Builders and Base Moves. A thorough Warmup should progress from mild intensity (‘Natural Breathing’), allowing body core temperature and heart rate to gradually increase, to almost moderate intensity (‘Breathy’) by the conclusion of the 7-10 minute time period, moving into Quadrant 1. Your exercise selection is important; choosing moves which will lubricate joints to increase joint mobility, range of motion and prepare connective tissue (ligaments and tendons) for the rigors of bodyweight, high intensity training is crucial for injury prevention, sustaining intensities and muscular demands throughout the entire class.

Warmup Do’s:

The Warmup should include a mix of rhythmic style moves, low to moderate intensity cardio moves, and joint preparation for muscle conditioning such as boxer’s shuffle, marching, jog, side steps/step touch, knees lifts, step backs etc. You can include impact moves of the more lighter/more moderate selections on the Exercise Menu, modifying for Level 1.

Include Base Builders: squat, lunge, lift, planks, and appropriate variations as preparation and preview of what is in the workout—the caveat is to use these moves as a Warmup and not work; in other words, do not overload muscles.

Use a variety of different moves which:

o Cross the three planes of motion o Move directionally and spatially o Focuses on engaging the core

Include moves such as cross chops and rotation once the body is warm enough to rotate the spine, as this program is ‘core-central.’

As participants become warm, gradually progress and increase ROM to make moves larger and full body, such as a squat and overhead reach. The STRONG by Zumba® program does not focus on isolated movements; rather, the entire body is working all the time, which is a key aspect of bodyweight training.

Choose moves that will naturally progress participants into Quadrant 1, where they will maintain a moderate intensity (‘Breathy’).

Remember to hit all major muscle groups for an overall, balanced Warmup. Don’t forget to warm up the calves in preparation for Plyometrics and High Intensity Impact.

After 3-4 minutes of the Warmup have been completed, you may include Up-Downs at Warmup intensity, such as a Plank Walkout from Standing.

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Warmup Don’ts

Avoid vigorous high impact moves such as high knee runs, jumping jacks, lunge jumps, and squat jumps, as the body is not fully prepared to handle this level of impact stress and intensity so early in the workout.

Avoid ‘muscle conditioning work’ such as push-ups, single leg squats, curtsy lunges, walking lunges, or plank Up-Downs. These moves are considered muscular ‘work’ and not appropriate for the Warmup. We don’t want to work in the Warmup and create muscular fatigue; we want to get loose and limber.

Avoid Static Stretches in the Warmup, as a high intensity style workout like the STRONG by Zumba® program requires a more dynamic preparation.

Main Workout:

Time: Approximately 45 minutes

The primary portion of a STRONG by Zumba® class consists of four 8-12 minute blocks, called Quadrants. Each has a specific goal, intensity range and exercise selection. The four Quadrants are: Quadrant 1 - Ignite; Quadrant 2 - Fire Up; Quadrant 3- Push Your Limits; and Quadrant 4 - Floorplay. Each Quadrant is followed by a 30-90 second section as a transition between Quadrants, consisting of simple moves, called Recharge, before going into the next Quadrant.

Each Quadrant 1-3 includes a specific mix of full body training:

Cardio Moves (ex: jogging, jumping jacks)

Bodyweight Muscle Conditioning (ex: push-ups, lunges, squats)

High Intensity Intervals (tuck jumps, burpee), Active Recovery (step touch, capoeira ginga)

Sequences (2-4 moves in back to back sequence)

In Quadrant 4, Floorplay, the moves are performed on the floor without any standing exercises, the emphasis being core-central and focused muscle work.

In this manual, you will find specific information regarding each of the individual Quadrants plus coaching and intensity cues, and do’s and don’ts. In the Toolkit you’ll find Quadrant-specific Worksheets.

Cooldown:

Time: 4-6 minutes

The Cooldown is essential as these last 4-6 minutes continue to decrease exercise intensity safely following high intensity exercise. This is a standing Cooldown and not performed lying on the floor. Cooldown is the time to focus on mobilization and flexibility, as well as gradually lowering heart rate and blood pressure to near pre-exercise rates.

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The Cooldown consists of dynamic stretch and static stretch. The primary focus is dynamic stretching for the large muscle groups used during the workout. Dynamic stretch is global, rhythmic, large movement patterns which will increase joint mobility and ROM, release muscle stress, and re-balance postural muscles. Static stretch is held stretch, targeting individual muscle groups that may need extra attention or release.

Cooldown Do’s:

Make sure participants leave class without feeling dizzy.

Insure participants have been drinking water to hydrate during class.

Include a series of dynamic stretches through full range of motion, aiming for increasing joint mobility and extensibility of the connective tissue.

Include dynamic moves for all the major muscles and joints used in the class.

You can move head to feet or feet to head, your choice. However, move in a progression that feels natural to the body instead of disjointed, from one part of the body to another.

If static stretches are used, hold the stretch to the point of mild tension for 5-10 seconds, focusing on increasing the stretch slightly before releasing.

For static stretches to be effective, make sure you are stretching the muscle in alignment with how it attaches to the joint.

Breathe naturally throughout the stretch.

Cooldown Don’ts

Avoid ballistic, jerky or bouncing movements.

Avoid holding your breath.

Avoid over-stretching that can compromise joint integrity.

Avoid hyperextending any joint in order to increase ROM.

Recharge:

Recharge provides a much needed release from muscle work and intensity training. This is not the time for more muscle conditioning or cardio. It should feel like a reward for work well done in the preceding Quadrant. There is one Recharge section following each of the four Quadrants.

Time: 30-90 seconds

Link: The seamless connection between two moves that keeps the class flowing and maintains intensity. An Up-Down is a type of Link that connects moves on the floor to standing and vice versa. They serve the same connection purpose. It is crucial that we think about Links when we teach the choreography so participants can maintain intensity and move easily from one move to the next, without feeling frustrated.

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If we were going to diagram a STRONG by Zumba® class based on the Intensity Scale and breath patterns for each part of the class, it would look something like this:

WARMUP: Steady State 7-10 minutes

QUADRANT 1: Bumps in the Road 8-12 minutes

QUADRANT 2: Rolling Hills Intervals 8-12 minutes

QUADRANT 3: Peaks and Valleys Intervals 8-12 minutes

QUADRANT 4: Bumps in the Road 8-12 minutes

COOLDOWN: Return to Pre-Exercise HR 4-6 minutes

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The Quadrant-Base Builder Connection

Class Sequence: Warmup: 7-10min ALL 4 Quadrants/Recharge/36-46min Cooldown: 4-6min

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4 QUADRANT FORMAT

Quadrant 1: Ignite

Quadrant 1 (Q1) Ignite 8-12 min

Break 1 Recharge 30-90 sec

Q1 Specifics: - Base Builders and Base Builder Moves and Variations are used to build simple, foundational moves to Sequences to ‘turn the body mechanics on”---mind to muscle connection, neurosensory & neuro-receptor response (science).

- Standing to floor patterning are introduced, linking moves with ‘Up- Downs’ for smooth transitions and seamless Sequence connections.

- Goal: Increase heart rate to maintain a solid, moderate intensity for the duration of the Quadrant, performing all exercises efficiently. There are not defined HITT intervals in Q1.

- Intensity Design: Incorporates ‘small incremental’ intensity

challenges, (like Bumps in the Road). Q1 is more steady state than actual interval driven.

- Bridge in song will drive lowering intensity. There is not a defined active recovery in ‘Ignite’, however, there can be one or two music phrases used to regain balance, control, and focus as well as breathe naturally if needed.

Purpose: Recovery/Have Fun

Feel: Keep it simple, basic steps

About Quadrant 1

Intensity Guidelines: ‘Natural Breathing’ to ‘Breathy’: You can talk with some effort all the way through Q1 without having to stop and catch your breath.

Intensity Cues: - How do you feel? Are you breathing comfortably and still able to do the move? - You should be able to talk and make a sentence. - Don’t hold your breath.

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Coaching Cues Worksheet:

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The Format of Q1 Always:

Uses moves on the Exercise Menu and Variation Menu identified for Q1.

Includes Base Builder or Base Moves of squat, lunge, lift, and plank in Q1.

Includes a balance of cardio and muscle conditioning moves to maintain intensity and create an overall, balanced Quadrant.

Introduces Up-Downs.

Includes Sequences when appropriate. Starts with a Basebuilder or a Basebuilder Move, then adds variations, e.g., arms, direction,

impact, speed, intensity, etc., as it applies and is appropriate to the goal of the Quadrant and level of your participants.

Progresses moves using the Component Variables such as direction, levers, etc., except for Plyometrics.

Uses the Variation Menu to add creativity and diversity to the Base Builders and Base Moves.

Uses switch-outs when teaching a multi-level class, depending on fitness and skill level of the participants.

Maintains the intensity of Q1 as recommended in Q1 Guidelines.

You know you’re in Q1 if: The moves are foundational and not complex The pace is moderate and steady The moves set you up for more intense work to come yet feels like a solid workout The moves improve your technique, form, and alignment to help you progress

successfully with the same form and alignment when working at higher intensity in subsequent Quadrants

The Format of Q1 Avoids:

HT/Active Recovery Intervals. (Small incremental intensity changes may be included in Q1 that do not require a formal active recovery. These kinds of intensity patterns are used for increasing cardiovascular stamina and do not require an active recovery. )

Plyometrics

Targeted muscle isolation Sequences, for example, a series of moves in Reverse Plank, which overtaxes the triceps too early in the class. Q1 is more large-muscle targeted.

Overuse of any one muscle group by adding variety of different exercises and Component Variables—direction, speed, impact, position, etc.—to work the same muscles. The Exercise Menu and Variation Menu have lots of options for each Quadrant to choose from.

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Quadrant 2: Fire-Up

Quadrant 2 (Q2) Fire-Up 8-12 min


Q2 Specifics: - Intensity increases with Cardio & Conditioning Challenges, and continued use of Base Builders with more Variation options and combining moves together (Sequences) to create ‘full body training’, using the body as a resistance to increase intensity.

- Goal: At least 1-2 HITT intervals per song are included in Q2 plus active recovery moves in-between Sequences such as a single move like a bob ’n weave or punching, a squat, or easy cardio such as jump rope with boxer’s shuffle. The Active Recovery is not a full body exercise.

- Up Downs are used to aid seamless sequencing.

- A Bridge in the song will drive recovery and lowering intensity.

- Intensity Design: ‘Rolling Hills’ type of intervals; NO peak intervals. The goal is to use active recovery to keep moving nonstop into the next move and/or Sequence.

- May Introduce Power moves’ such as a jump or hop; however, they do not go beyond Breathy as the intensity level for this Quadrant.



About Quadrant 2

Intensity Guidelines: ‘Breathy’ with effort all the way through Quadrant

Intensity Cues: - You can still talk but maybe not a full sentence. - You’re not gasping for breath. - You need to reach deep and breathe from your diaphragm to maintain breath control. - Don’t hold your breath.

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Includes a variety of Base Builder or Base Moves as identified in Q2.

Includes a balance of Cardio and muscle conditioning moves to maintain intensity and create an overall, balanced Quadrant along with the HT/Active Recovery intervals.

Includes Up-Downs.

Includes Sequences when appropriate. Starts with a Basebuilder or a Basebuilder Move, then add variations, e.g., arms, direction,

impact, speed, intensity, etc., as it applies and is appropriate to the goal of the Quadrant and level of your participants.

Progresses moves using the Component Variables such as direction, levers, etc., including Plyometrics.


Uses switch-outs when teaching a multi-level class, depending on fitness and skill level of the participants


Includes at least 1-2 HT/Active Recovery intervals for every song in Q2.

You know you’re in Q2 if: The moves are both foundational as well as more complex, utilizing Component

Variables to maintain Quadrant intensity

There are Rolling Hills Intervals interspersed in the Quadrant

The pace is Breathy with effort through the entire Quadrant

The moves are challenging without rest between them, requiring more stamina, stabilization and corework

Sequences are present

Plyometrics (power moves) are a part of Q2

Th The Format of Q2 Avoids: e Format of Q2 Avoids:

Overuse of any one-muscle group by adding a variety of different exercises and Variables—direction, speed, impact, position, etc. --- to work the same muscles. The Exercise Menu and Variation Menu have lots of options for each Quadrant to choose from.

Including more than 2 HT/Active Recovery intervals per song.

Creating Intervals that are Peak and Valley formation instead of Rolling Hills.

Too short of an active recovery or using moves, muscle condition or cardio that don’t allow the participant to recover sufficiently. (For example: using a push-up as active recovery, which is too strenuous and doesn’t allow for a true recovery.) Instead, it uses a more

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appropriate recovery move and then proceeds to use push-up as the first muscle conditioning following active recovery.

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Quadrant 3: Push Your Limits

Quadrant 3 (Q3) Push Your Limits 8-12 min

Break 3

Q3 Specifics:

- Movement combinations of full body movement in a ‘‘Peak and Valley” interval format, utilizing standing to floor Sequences with filler moves of Cardio or muscle conditioning for intensity control. Active recovery will keep movement nonstop with appropriate exercise selection.

- Uses Up Downs to aid seamless sequencing.

- Uses Plyometrics and Plyo Sequences to drive intensity for HITT intervals.

- Goal: includes at least 2 HT intervals per song w/active recovery moves following each interval.

- Bridge in song will drive recovery and lowering intensity.

- Intensity Design: ‘Peak and Valley’ Interval. Can also include a high, Rolling Hill interval if needed. The goal is to use active recovery to keep moving nonstop into the next move/and or Sequence.

- The intensity goal is not failure where breathing is impossible and movement ceases. Participants should be able to say a word or two.



About Quadrant 3

Intensity Guidelines: ‘Breathless’ with effort all the way through the Interval, ‘Breathy’ through active recovery. For athletes and very fit participants, the HITT may induce an effort up to out of breath.

Intensity Cues: - If you can talk, it’s only one or two words. - This is the no-talk zone. - Push as hard as you can until you think you can’t do any more. - Don’t hold your breath.

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Includes a variety of Base Builder or Base Moves in Q3.

Includes a balance of Cardio and muscle conditioning moves to maintain intensity and create an overall, balanced Quadrant along with the HT/Active Recovery intervals.

Includes Up-Downs.

Includes Sequences when appropriate. Starts with a Basebuilder or a Basebuilder Move, then adds variations, e.g., arms, direction,

impact, speed, intensity, etc., as it applies and is appropriate to the goal of the Quadrant and level of participants.

Progresses moves using the Component Variables such as direction, levers, etc., including Plyometrics.




Includes at least 2 HT/Active Recovery intervals for every song in Q3.

You know you’re in Q3 if: The moves both foundational as well as more complex moves, utilize Component

Variables and Sequences to maintain Quadrant intensity

There are Peak and Valley Intervals interspersed in the Quadrant

The pace is ‘Breathless’ to ‘Out of Breath’ effort through the entire Quadrant

The moves are challenging without rest between them, requiring more stamina, stabilization and corework

Plyometrics, (power moves) and Plyo Sequences are used to drive intensity

Up-downs are more frequent in Q3

You really need to be on your game to get through Q3 however it is doable with pacing


Making the entire Q3 HITT moves without active recovery.

Exceeding more than two continuous minutes of HT without active recovery.

Overuse of any one muscle group by adding a variety of different exercises and Variables—direction, speed, impact, position, etc. --- to work the same muscles. The Exercise Menu and Variation Menu have lots of options for each Quadrant to choose from.

Including more than 2 HT/Active Recovery intervals per song.

Creating Intervals that are Rolling Hills formation instead of Peaks and Valleys formation.

Too short of an Active Recovery or using moves, muscle conditioning or Cardio, which don’t allow participant to recover enough.

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Quadrant 4: Floorplay

Quadrant 4 (Q4) Floorplay 8-12 min


Q4 Specifics:

- All floor-work only—meaning moves are performed only on the floor; no Up-Downs are required. The Recharge following Quadrant 4 will bring the class to standing for Cooldown.

- Included are traditional ab and core exercises, exercises for muscle stabilization, and muscle balancing like bridge variations.

- Focus is on variations of basic exercises that can challenge body weight (ex. increase levers).

- Can use some planking variations because they are core and can be used to drive HR.

- Emphasis is total body and isolated conditioning, and muscle toning.

- Can use basic Yoga and Pilates style moves (such as boat and windshield wipers), as well as floor-based kicking moves and floor-based lifts to add the conditioning components.

- Interval Design: Resembles ‘baby bumps in the road’, smaller incremental, rolling hills with intensity challenges driven by tempo and exercise selection

- Bridge in song may indicate changing pace. As in Q1, there’s not a define active recovery, however, there can be one or two music phrases used to regain, balance, control, focus as well as breathe naturally if needed.



About Quadrant 4

Intensity Guidelines: ‘Breathing’ with some effort all the way through Quadrant

Intensity Cues: - Are you breathing comfortably and still able to do the move? - You should be able to talk and still have a conversation. - Be sure to exhale on the exertion of every rep. - Don’t hold your breath.

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Includes a variety of Base Builder or Base Moves in Q4.

Includes a variety of positons, not just 1 or 2.

Includes a balance of core moves and pure abdominal (spinal flexion) moves in Q4.

Includes Sequences when appropriate. Starts with a Base Builder or a Base Move, and then add Variations as it applies and is

appropriate to the goal of the Quadrant and level of your participants.

Progresses moves using the Component Variables such as direction, levers, etc., except no Plyometrics.




You know you’re in Q4 if: The moves are on the floor - never standing… ever! The pace is moderate and steady The moves focus on stabilization and core specifics in a variety of positions; it should

feel like a solid workout Focused abdominal strengthening, e.g., crunches are in Q4 The moves improve your technique, form and alignment and muscle balance which

will help you progress in the other three Quadrants every time to you train


Standing up in Q4; the entire Quadrant is floor-based. Doing the entire Q4 in one position, e.g., all supine or all prone. Speed – the moves in Q4 focus muscle engagement, control and stabilization. Plyometric moves, even if floor-based (e.g., plyo push-ups).

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STRONG BY ZUMBA® CLASS GUIDELINES

Levels Just about any healthy, injury free person can take a STRONG by Zumba® class. The key is monitoring intensity changes and moderating exercise options so they can be challenged yet safe. At the same time, the goal is to coach them to reach their maximum capability/potential.

The following recommendations for Levels, Frequency and Recovery days are based on a participant’s current engagement in regular, physical activity, as well as their participation and/or familiarity with the key components of a STRONG by Zumba® class:

HIIT/High Intensity Training Workouts

Bodyweight training

Cardio Intervals (vs. Steady State)

Plyometrics

Full body/Core training

Dancing **Active recovery refers to a non-participation day in a STRONG by Zumba® class; however, regular activity (e.g., a Zumba® Class, Walking, Yoga etc.) is encouraged. Take off at least one full day of rest from exercising each week.

Level Categories Entry Fitness Level to STRONG by Zumba®

No. of STRONG by Zumba® Classes recommended weekly

No. of Active Recovery Days Between Classes**

Level 1: Starter/Re-Starter

Any participant who is new to exercise, returning to exercise, or new to HIIT style workouts.

- Begin with 1-2 classes a week on non-consecutive days. No more than 2x/week for 4-6 weeks with recommended active recovery in between workouts. Can add a 3rd class if desired after 4-6 weeks or when ready.

2-3

Level 2: Experienced

An individual who has been exercising for at least 6 months with both cardio and resistance training and may have participated in some form of HIIT programming.

- Begin with 2 classes a week on non-consecutive days for the first month with recommended active recovery days in-between workouts. Can add a 3rd class if desired after 2 weeks.

2-3

Level 3: Proficient

An individual who has been exercising 6 months or more with both cardio and resistance training and has experience with HIIT programming.

- Start with 2-3 classes a week with at least 1 day off in-between workouts. May introduce another class when ready. No more than 4 classes weekly.

1-2

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When it comes to Levels, every individual needs to exercise at a pace and intensity that is challenging but still doable, regardless of fitness and experience levels in a multi-level class setting. Doable means physically possible. These level recommendations give you guidelines for each entry level participant to the STRONG by Zumba® program in order to assess their starting capabilities so each of them can be successful and continue to improve. A person may be exercise savvy; yet if all he/she ever does is steady state cardio training, HITT will be a shock to the body system and requires some acclimation. It’s up to you to choose appropriate impact, moves, exercise sequencing, variables, and how ‘high of an intensity’ you can push someone to have them recover and

then do it again.

Frequency Fit Facts: Train Hard · Recover Smart

According to ACSM, HIIT types of workouts are more exhaustive than a more moderate one and therefore, often need a longer recovery period between workouts. ACSM recommends it is most beneficial to start with one HIIT training workout per week, if you are not accustomed to high intensity training, along with regular training. Incorporate an additional HIIT workout when you feel ready, with days off in between.

ACE researchers recommend that participation in any workouts requiring maximum intensity be limited to two to three times a week, with 48 to 72 hours rest between each session. This was determined after they conducted their high intensity training bodyweight study.

Importance of Active Recovery: High Intensity training requires two types of active recovery, [1] following a HT interval in a STRONG by Zumba® class and [2] days off after taking a HITT class. For safety, injury prevention and to allow the full metabolic effect of high intensity training to influence the body, it is important to heed professional recommendations NOT to participate in high intensity training classes on subsequent days. The metabolic processes of EPOC (Excess Post-Exercise Oxygen Consumption) after a workout and the days after are limited without adequate recovery. With no rest from high intensity training, the current research suggests that the full benefit of why high intensity training is effective is diminished and your body recovers less efficiently. This doesn’t mean don’t exercise two days in a row; it means DO NOT do HITT or any other metabolic or high intensity training two days in a row. Take your intensity recovery days and you will reap the benefits.

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GENERAL FORMAT GUIDELINES

The following guidelines should be adhered to every time you teach a STRONG by Zumba® class to ensure your participants are exercising safe and to their potential! Quadrant Specifics

Always begin with Warmup and finish with a dynamic Cooldown and stretch.

Always include all four Quadrants in every STRONG by Zumba® class you teach in the Quadrant order designed. DO NOT VARY by switching the Quadrant order. Each Quadrant is designed to progress the intensity and workload appropriate for all fitness levels. Therefore, each Quadrant has a specificity of goal, intensity, exercise recommendations and modifications to ensure a safe and effective experience for each participant.

You may only use music and movements provided in My First Class or the additional Quadrants you receive, including switch-outs (modifications and progressions). You may not make up your own choreography in the Quadrants or use music not provided by the STRONG by Zumba® program. You may, however, personalize your Warmup, cooldown and recharges between Quadrants to add your personal flavor.

Every Quadrant starts with a Base Builder or a Base Move, then add variations, e.g., arms, direction, impact, speed, intensity, etc., as it applies and is appropriate to the goal of the Quadrant and level of the participants.

The aim, or goal, is for full-body movement, targeting large muscle groups, utilizing upper and lower extremities and core at the same time as opposed to isolated exercises. For example: rear lunge with rotation, push-up with a leg variation etc. Not only is this a more functional way to train, the overload demand is higher, creating a higher metabolic requirement overall to ensure that more muscles are used and more calories are burned.

Quadrants should not start or end with a high intensity (HT) single move or Sequence. There will be a transition into the next Quadrant after a Recharge 30-90 second break, so heart rates will have dropped somewhat. Also, from a psychological perspective, Recharge is a mind-release from focused attention to the form and alignment of the HITT class structure; it will take a moment to get mind and body into the high intensity mindset so it is more beneficial to start with a cardio or muscle conditioning move before doing anything high intensity.

There are no standing moves in Quadrant 4 since this Quadrant is performed on the floor in its entirety.

The intensity guidelines for each Quadrant state that we never exceed 2 minutes for a HT, even in Quadrant 3.

Recharge Specifics

Recharge is NOT intended to replace the active recovery move following a HT move at the end of a Quadrant. Keep the moves simple.

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HT and Active Recovery Specifics

If the last move of a Quadrant is a HT move, it must be followed by an active recovery move before moving into Recharge.

A HT can be as short as 10-30 seconds or as long as 2 minutes. However, a HT should NOT exceed 2 minutes in order for participants to maintain recommended HT intensity of “Breathless” to “Out of Breath.”

A HT that is longer than 30 seconds iis most often created should be created as a Sequence in order to balance muscle groups, achieve maximum effort from muscles engaged, and avoid stabilizer fatigue, which can cause poor muscle mechanics due to the intensity.

As each Quadrant begins there is a , ‘Rev Up’ into the intensity so participants can hit the recommended intensity levels a little more gradually, if needed, especially if they need to feel comfortable with the exercise and perform it correctly. Intensity comes second to execution, form and alignment.

For L1 participants in particular, ‘Rev Up’ into the full intensity of a HT is important so participants can maintain it. For example, if a single HT move were 30 seconds, the ‘Rev Up’ would take about 10 seconds to get into the move with good form and then increase the intensity.

Think of ‘Rev Up’ as gradual ramping of intensity until full force, using the music to progressively build intensity levels.

The Quadrant Format for the STRONG by Zumba® program is NOT meant to be continuous, back-to-back HITT intervals. Other programs use this style of HIIT/Recovery for the entire workout, which is a different type of use for HIIT. In the STRONG by Zumba® program, it is imperative that the muscle conditioning and Cardio components are utilized to ‘sandwich’ the HITT in order to offer a full body workout with all the metabolic benefits that is doable for almost anyone.

Sequence Specifics

Sequences will not be more than 4 moves maximum for simplicity of movement quality and maintaining intensity for the entire Sequence.

A Sequence will not use the same Basebuilder Move for more than two moves back to back. Variety is added so the program will be more effective. For example, in plank, we avoid doing 3-4 different variations and staying in plank, which creates enormous amount of shoulder stress and requires a lot of core stability to maintain.

Sequences can all be standing, all on the floor, or include an Up-Down.

Sequences can be muscle conditioning only, Cardio only, or a combination of the two to create a HT.

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Up-Downs Specifics

Up-Downs have a major role in the STRONG by Zumba® class. They act as links (transitional moves) between standing and floor-based moves; they create intensity, variety, and muscle conditioning benefits. Up-Downs should be used in Quadrants 1, 2 and 3 only.

Up-Downs are primarily muscle conditioning moves interspersed between any single move, conditioning or Cardio, HT, and can used for active recovery. For example, a plank walkout from standing, still active yet, allows the heart rate to drop.

Up-Downs can also be part of Sequence. This helps to maintain the recommended intensity for each Quadrant and avoid over fatigue caused by an entire Quadrant being comprised of a series of Up-Downs.

Variety, Benefits & More

A variety of moves are used in each Quadrant to avoid overuse of any one joint. Also, it is important to make sure to equally work both sides of the body--front to back and bi-laterally. Most individuals are side dominant left or right; therefore, it is important to equally work both sides for muscle balance and strength.

In order to gain physiological benefits from the STRONG by Zumba® program, it’s important to execute enough repetitions to create a muscular overload to create temporary muscular fatigue, however not to failure. While music is the driver for choreography sequencing, it is important to do enough reps to challenge both the muscular and the cardiovascular system in every Quadrant.

Plyo moves are an integral part of intensity in the STRONG by Zumba® program and are used in particular for HT moves. Individuals who can’t or don’t want to jump can modify Plyos by moving into the recoil phase and extending the legs fully without jumping.

All moves are modifiable; adapt exercise selection to participant levels as needed.

In its current format, the STRONG by Zumba® program is NOT designed to utilize external resistance

tools (dumbbells, resistance tubing, weighted balls, kettlebells, ankle and wrist weights, or Zumba® Toning Sticks). The STRONG by Zumba® program is bodyweight ONLY.

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How to Attain and Maintain Recommended STRONG by Zumba® HITT Intensities ‘Monitoring Exercise Intensity for Intervals and Active Recovery’

Here are some overall pointers to be aware of in your classes in regards to intensity:

Use the Intensity Quadrant Scale as your best tool to frequently check in with participant’s breath control.

Be particularly observant if participants seem to be faltering with poor form, unable to maintain breath control and breathing pattern, and/or seem unable to reach desired HITT interval intensity and sustain it for the recommended time. If you make these observations, the participant needs to actively recover and then resume at a lower intensity. So, either modify the moves or decrease variables. You will need to help participants adjust their intensities until they acclimate to HITT training and can successfully progress.

Continue to remind participants to be self-aware of their movement quality and what their breathing ‘feels like’ as the Intensity Scale suggests as you coach them.

It’s important that you empower participants to self-monitor how they feel throughout the entire workout and adjust the intensity level as needed. Participants should strive to reach and maintain intensity levels, using the music as a guide.

How to Adapt and Modify Moves to Increase or Decrease intensity (See the Variation Menu in the Tool Kit for more ideas.)

Any exercise or Sequence can be tailored to be more or less intense, depending on how it’s executed. Here are some simple suggestions to help your participants ease into intensity:

Begin with a Base Builder or Base Move before adding intensity options; you may need to stick with more basic movements, especially for Level 1 participants.

Use a ‘Rev Up’ for HT moves, to ensure participants can maintain intensity for the entirety of the HT. Then, make sure an appropriate active recovery is used to allow them to recover.

If necessary, make the HT shorter; you absolutely want the intensity. Participants will tend to ‘cheat’ and not go full-out to ‘Breathless’ or ‘Out of Breath’ if they know the duration is longer than they can sustain it.

Shorten the ROM or the lever. For example, don’t squat or lunge as low to make these lower body exercises less intense. Then coach for full ROM on every repetition as participants improve to increase intensity.

Lower the impact of Cardio moves. To increase intensity, add direction, arms, speed, a Sequence, or an Up-Down.

Take the recoil out of Plyo moves and make them impact instead, or remain no impact by rising up onto the balls of the feet and practice the re-coil and explode. To increase intensity—deepen the recoil, and/or add speed to create a more explosive power release.

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Single leg moves are important, still do them. However, to modify, let one toe touch the floor for balance then aim for no touch.

Plank moves can be performed on both knees, then one knee before moving to full plank. To increase intensity, lengthen the lever (arms and/or legs), add direction, or create a Sequence.

Recommendations for Increasing Intensity:

Increase the impact – progress from low impact to high impact, to plyo moves.

Use the Component Variables: increase ROM, lever length, speed or tempo changes, direction or traveling pattern across the floor. Selection and use of the components will depend on the exercise and level of the participants.

Choose exercise switch-outs that require balance and therefore more core engagement, e.g., single leg versus two-legs, lunge (staggered) vs. squat (neutral stance), etc.

Create more intensity demand with the progression of the exercise swtichouts

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CREATIVE PROGRAMMING

The chart below shows how the four Base Builders on the left (squat, lunge, lift, and plank) are used in different movement categories (Muscle Conditioning, Cardio, etc.) by simply using the Component Variables to change the Base Builder.

How to use the same Base Builder for Base Cardio, Power, Stability, Balance and Strength

Base Builder

Muscle Conditioning

Cardio Power Interval Strength Sequence

SQUAT

Basic Squat or Squat Variation: Side Squat Traverse Squat Pulse Squat, etc.

Jack in Squat Squat Jack

Squat Jump Tuck Jump Single Leg Squat 2 Squats > Plank Walkout > 1 Squat Thrust > 1 Push-Up x 4 > Walk back to Stand

LUNGE

Basic Lunge or Lunge Variation: Front/Back Lunge Curtsy Lunge, etc.

Scissor Switches Split Jump Lunge

Plyo Jump Lunge

Switch Lunge 2x> Stationary Lunge

Rear Lunge w/ Rotation > Jumping Jack > Alt. Curtsy Lunge w/ Lateral Leap

LIFT

Alternating Knee Lifts

Side Knee Lift Repeaters

Side Kick Flicks w/ a Hop

Knee Lift Repeater Hops

Single Side Deep Knee Raise in Single Leg Squat

4 Skaters > 4 Alternating Knee Lifts > 4 Alt. Rear Lunge/touch the ground > Alt. Side Squats

PLANK

Basic Push-Up or Push-Up Variation

Plank Jacks Plank Burpee

Plank Ski Moguls

Reverse Plank w/ Alt. Leg Lifts

Plank w/ Alt. Knee Drive > Swimming > Push-up > Burpee

Increasing intensity should not depend solely on adding speed or using Plyometrics in order to overload participants. The use of all the Component Variables should be considered.

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SAFETY & PRECAUTIONS

In order to ensure safe and effective classes, use the following guidelines to coach your participants to success:

For safety reasons, the STRONG by Zumba® program is not appropriate for anyone who cannot support his/her own bodyweight with good form and alignment. It is recommended that a new participant may need to take some other classes to increase his/her fitness level before taking a STRONG by Zumba® class.

Be sure to always teach a proper Warmup and Cooldown.

Remind participants to hydrate during class; it is necessary.

Because of the high intensity nature of the STRONG by Zumba® program, cross-training footwear with lateral support is recommended. You should not take the class barefoot.

Follow the intensity guidelines for each Quadrant.

Be aware of signs of over-exertion (working at too high an intensity or not recovering): o Facial redness or unusual paleness o Consistent stopping and starting without reason o Problems recovering from exertion o Dizziness and/or nausea o Balance issues o Sudden, impaired movement quality o Noticeable disorientation o Joint pain

Be cautious of participants who: o Hold their breath; remind them to breathe and not hold their breath. o Extend beyond safe ROM (hyper-extension), which can stress joints and

connective tissue. o Perform rapid and uncontrolled movement. o Have poor body mechanics and cannot maintain exercise positions or posture. o Lack core strength to maintain alignment, particularly with plank moves, which can

place enormous stress on back muscles and ligaments. o Continue to demonstrate improper technique, particularly, lunges, squats, plank,

and plyometric moves. If left uncorrected, not only will the full benefit be lost, but it can also be a perfect set-up for injury at high intensities.

o Add Plyometrics and/or speed variables as the only solution to increasing intensity. It is not always the solution with participants who are not physically ready.

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INSTRUCTOR TEACHING SKILLS

Cueing: Verbal and Visual In the STRONG by Zumba® program, verbal cueing along with visual cueing is necessary. Verbal cueing is particularly important to cue the HT intervals and active recovery, both to coach participants to reach higher and lower intensities safely. It is also important to remember that form and alignment are crucial for conditioning exercises, so you may need to verbally correct a participant’s alignment for their safety; a visual cue may not be enough.

Non-verbal cueing: Let your body do the talking!

This cueing style needs to be very clear visually as participants watch you use your body; otherwise you’ll need to rely more on verbal cueing for the moves. It is important for you to be aware of your use of music with your cueing, so your participants still can enjoy the music while successfully following you if you’re not talking.

The Power of Verbal Cueing:

The most important things you’ll need to cue verbally are: [1] intensity, [2] alignment for the moves, [3] motivation—your participants will need you to give them some love! You may be surprised how much positive impact you really have on your participants. When you do cue verbally:

Speak clearly and keep cues short and precise.

Cue slightly ahead of the new move so participants know what’s coming next.

Once in the move, scan your class and look for the most obvious alignment issues, then, give specific, direct body alignment cues to the group to correct those issues.

Create eye contact with your participants as you always do so they know you are connecting with them and to help them correct their form. Then, acknowledge them with a nod or smile so they know they have corrected themselves.

If necessary, repeat the same verbal cue, using a few different ways of saying it; everyone hears the same thing differently.

Be aware of music volume and lyrics and whether you can be heard over the music. Speak loud enough to be heard – but never scream! Use a microphone if you have one.

In this manual, you will find examples of both intensity and coaching cues specific to the Quadrant to help you.

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Leadership and Teaching Skills

You… are the Verbal AND Visual Coach!

Be a good role model and demonstrate proper form and alignment. Your participants will try to mimic your exact movements and the way you do it. It’s important you have impeccable form for participants to follow, not only for a

more effective workout, but for injury prevention as well.

Instruct proper exercise technique and alignment. Give technique and alignment cues throughout the class, both visual and verbal as

needed. Remember that your participants may be unfamiliar with a high intensity, fitness style class and will need the extra coaching.

Know your participants, read their body language to teach a highly effective class. When selecting moves and creating Sequences and Up-Downs, keep in mind the

fitness level of your participants and their familiarity with this type of workout. Even if you know the choreography and feel it is perfect for your class, you may need

to adapt it through switchouts for the safety of some of your participants so they can do the exercises correctly.

Give exercise modifications when necessary. Start with a Base Builder or Base move, then progress to more challenging variations

only if your participants can follow you. Demonstrate modifications as needed, both an easier version and a more challenging

option, so participants can self-monitor and choose what the best version for them is to get the most benefit from class and do it safely and effectively.

If the entire class is having difficulty following, go back to the Base Move. Keep it simple.

Progression is key; choose wise options. Change only one Quadrant/section at a time. Once your participants have mastered the basics, you can add more challenging

switchouts. Let participants feel successful by encouraging good form so they can enjoy

the workout.

Educate yourself so you can educate your participants. The better you understand the components of the STRONG by Zumba® program and the

science behind high intensity training, the more creative you’ll be, the better coach you’ll be, and you’ll have more fun with the program.

Know what muscles you’re using. Tell your participants why you are doing what you are doing; tell them the benefits of

the STRONG by Zumba® program—it will motivate participants to achieve the results this program can offer.

When performing specific exercises or stretches, teach participants how to imagine their muscles contracting. This will help them focus and get more out of the muscle work.

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Coaching the Intensity Scale.

Coaching your participants to hit the intensities you’re asking them to and then to recover will be a challenge for YOU! The Intensity Scale is designed to make it a simpler way to monitor participants by only asking them to reach and/or maintain specific breathing patterns for the different intensity requirements within each Quadrant. For participants to reap the benefits of a high intensity program, it’s crucial that they reach these higher intensities and then recover.

Think about how you can drive and control the intensity of each Quadrant so every participant hits the desired intensity for every part of the class. The three methods are:

[1] Verbal cueing [2] Tone and level of your voice [3] Visual demonstration of desired intensity

To coach intensity:

You will need to be verbal. Just pointing your thumb up non-verbally to make your participants go higher is not enough, and it’s not safe.

Use the words on the Intensity Scale to help you in the following manner: ‘I want you to feel Breathy’; or, ‘You should be Breathless and it should be difficult to talk right now’; or, ‘If you can talk a full sentence, you’re not Pushing Your Limits’, (the name of Quadrant 3, for a reason).

Cueing the different intensity requirements IS one of THE most important parts of teaching STRONG by Zumba® classes.

Create a verbal ‘picture’ of what each intensity should feel like. For example, ‘Out of Breath’ should feel ‘like you’re busting through the ribbon at the finish line of the 50-yard dash’.

You also want to personally demonstrate the level of intensity that you’re asking for.

When cueing HT, use descriptive words to help participants push through whatever they ‘perceive’ as their personal limits.

Use your personality to make this a challenge for participants so they enjoy and look forward to your coaching them.

For safety, it’s important you’re aware of the physical signs of over-exertion and know when to coach a participant to lower his/her intensity (See section: Safety Precautions).

Use your voice effectively. Yelling ‘faster, faster’ is not empowering.

Be familiar with what each intensity feels like, so you can show it.

Coaching Progressions.

More likely than not, you will have participants in your class at varying fitness levels that will need either the modification of a move or a more challenging version. Here are some coaching tips to guide you:

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You will have participants of all fitness levels in your class, so demonstrate the moves first and then give the options (e.g., push-up on knees (easier), push-up with one leg lifted (challenging)).

Be prepared to have a roomful of participants doing 2-3 versions of the same move because of the different fitness levels.

If a participant demonstrates poor form, show them (non-verbally) what they are doing incorrectly, then show them correct alignment while verbally coaching what he/she needs to do to continue.

The same is true for HT—though these moves require you to be more verbal than non-verbal to cue intensity (you can be both verbal and non-verbal for alignment).

If necessary, coach a participant to modify and do an easier move if he/she is struggling or, if the participant needs more of a challenge, have them do a harder variation. You may not even know this until partway into the move or when the move repeats.

Learning to verbally cue and coach takes time—however will be one of your most valuable tools helping your participants reach success in a STRONG by Zumba® class.

It’s important to help participants understand as they progress, what once was ‘difficult, almost impossible’ is now easier and achievable. As their fitness levels improve, they need to work harder to increase the intensities again. It’s an ongoing process, but one that is incredibly rewarding!

Turn it on. It’s STRONG by Zumba® time.

Practice, practice, practice, practice. Know your music and your choreography, yet be ready to adapt as needed. Commit to being 100% each and every class. Be motivating, inspirational, involved, interested; the return is hug.

63

STRONG by Zumba® TOOL KIT

64

STRONG by Zumba® CLASS CHOREOGRAPHY 4-QUADRANT LAYOUT SAMPLE

65

QUADRANT 1 – IGNITE

66

STRONG by Zumba® Exercise Menu for Q1

Exercise Level

BASE BUILDER: BASIC SQUAT

Basic Squat 1-3

Side Squat 1-3

Sumo Squat 1-3

Plie Squat 1-3

Traverse Squat 1-3

Wood Chopper 1-3

Squat with a Front Kick (martial art style) 1-3

Shuffle in Side Squat 1-3

Squat Jack 1-3

Squat Burpee with or without Pushup 1-3

BASE BUILDER: STATIONARY LUNGE (AKA Split Lunge)

Stationary Lunge 1-3

Stationary Lunge to Knee Lift 1-3 Runners Lunge 1-3

Front Lunge (same side, alt sides) 1-3

Rear Lunge (same side, alt sides) 1-3

Side Lunge (same side, alt sides) 1-3

BASE BUILDER: LIFTS

Leg Lifts (Front, Side, Back) 1-3

Knee Lifts (alternate) 1-3

Kicks (front, side, back) 1-3

Hamstring Curls (single or repeaters) 1-3

BASE BUILDER: CARDIO IN NEUTRAL STANCE

Basic Jumping Jacks 1-3

Jumping Rope (+ variations) 1-3

Boxer’s Shuffle 1-3

Bob ‘n Weave 1-3

Boxing Punches 1-3

Step Tap 1-3

BASE BUILDER: CARDIO MARCH

March in Place 1-3

Jog [Run] In Place 1-3

V-step 1-3

Capoeira Ginga 1-3

Butt Kicks 1-3

Skaters 1-3

67

BASE BUILDER: PLANK

Basic Push-up 1-3

Knee Push-Up to Plank 1-2

Spiderman Push-Up (same knee to same elbow) 1-3

Plank with Knee Drive 1-3

Plank to Pike Flow 1-3

Forearm Plank 1-3

Plank Up Downs 1-3

Forearm Plank to Side Forearm Plank 1-3

Side Plank Standard/Forearm (feet stacked, split, one knee down) 1-3

Plank Walkouts (from Standing) 1-3

Plank, Pendulum Leg swings (single side) 1-3

Plank to Side Plank 2-3

Mountain Climbers in Plank 1-3

Plank Burpee 1-3

BASE BUILDER: CORE LIFTS - Prone, All Fours, Sidelying

Bird Dog (alt arm and leg) (All fours) 1-3

Superman (prone) 1-3

Hip Extension (prone) (Glutes) 1-3

Glute Kicks - Single Leg AKA Donkey Kicks (all fours) 1-3

68

STRONG by Zumba® Variation Exercise Menu for Q1

Exercise Level

BASE BUILDER: BASIC SQUAT BASE MOVE: BASIC SQUAT Squat Rotate (squat & rotate at the same) 1-3

Squat Rotate Syncopated 1-3

Squat & Rotate (Squat then rotate) 1-3

Prisoner Squat 1-3

Z Chopper in Squat (zig zag arms horizontally while squatting) 1-3

Squat with Same Side or Alternate Knee Lift 1-3

Squat with Repeater Knees (alternate sides) 1-3

Squat with Same Side or Alternate Leg Lift (front, side, back) 1-3

Pulse Squat 1-3

Squat Knee Lift with a Chop 1-3

BASIC MOVE: SQUAT WITH HEEL LIFT

Squat and heel lift at the same time; lower and straighten legs 1-3

Squat, heel lift, lower heels, straighten legs 1-3

Squat, heel lift, straighten legs, lower heels 1-3

Heel Lift, lower into squat, straighten legs, lower heels 1-3

BASE MOVE: SIDE SQUAT

Side Squat Jump (jump when feet come together) 1-3

Side Squat with Lateral Leg Lift 1-3

Side Squat/Transverse Squat Combo (legs) 1-3

Shuffle in Side Squat Jump 1-3

Shuffle in Side Squat Hop 1-3

BASE MOVE: SUMO SQUAT

Sumo Squat Pulses (see Plie Pulse variations, all apply) 1-3

Sumo Squat to Plank (Step back or jump back to Plank > return) 1-3

Sumo Squat Rotation & Combo Punches (static) 1-3

BASE MOVE: PLIE SQUAT

Plie Squat with Pulses 1-3

Plie Squat with Heel Lifts (see Squat with /Heel Lift Variations) 1-3

BASE MOVE: SINGLE LEG SQUATS Single Leg Squat to a Knee Lift 1-3

BASE BUILDER: STATIONARY LUNGE (AKA Split Lunge) BASE MOVE: STATIONARY LUNGE Stationary Pulse Lunge 1-3

Knee Lift to a Rear Lunge with Runner Arm 2-3

Knee Lift to a Rear Lunge with Runner Arm Hop 2-3 Front Lunge & Rotation (at same time, or lunge then rotate) 1-3

Forward Lunge Grab 1-3

Rear Lunge with Rotation 1-3

69

Exercise Level

BASE MOVE: STATIONARY LUNGE (con’t) Z Chopper with Rear Lunge 1-3

Lunge ‘n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3

Reverse Lunge to a Front Kick, same leg, touch toes 1-3

BASE MOVE: SIDE LUNGE (same side, alt sides)

Side Lunge Circle 1-3

Z Chopper with Side Lunge 1-3

Side Lunge with Front Kick (same leg as lunge) 1-3

Side Lunge with Olique Crunch 1-3

BASE MOVE: CURTSY LUNGE Curtsy Lunge Pulse 1-3

BASE BUILDER: LIFTS

BASE MOVE: KNEE LIFTS AND KICKS (alternate)

Knee Lift with Hip Extension Free Swing 1-3

BASE BUILDER: CARDIO IN NEUTRAL STANCE BASE MOVE: BOXING PUNCHES Jab 1-3

Cross 1-3

Jab/Cross 1-3

Uppercut 1-3

Hook 1-3

Archer Cross Punch with Rotation 1-3

BASE MOVE: SIDE LUNGES

Side to Side Lunges with Rotation and Punches 1-3

BASE BUILDER: CARDIO MARCH BASE MOVE: MARCH IN PLACE

Add arms: various Directionals and Punches 1-3

Add various Direction Changes 1-3

March 3 with a Knee Lift and/or a Kick, Tap or Lift 1-3

March with very high knees, add a Hop/Skip with Arm Circles 1-3

BASE MOVE: HIGH KNEES

Alternate Front Straight Leg Kicks 1-3

Heisman: Lateral Syncopated Run, Run, Run in high knees 1-3

BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER-N)

Football Run (fast feet) 1-3

Speed Low Kicks 1-3

BASE MOVE SKATER (Cardio)

Skater with Foot touch the floor 1-3

Skater with free foot 1-3

Skater with Runner Arms 1-3

Skater with Opposite Toe Touch 1-3

70

Exercise Level

BASE BUILDER: BASIC PLANK

BASE MOVE: PUSH-UP

Knee Push-Up with one leg extended 1-3

Tempo Push-Ups 1-3

Wide to Narrow Push-Up 1-3

Traveling Push Push-Up 2-3

BASE MOVE: PLANK AND FOREARM PLANK

Plank Shooter with or without Push-Up (child’s pose to plank) 1-3

Rocking Plank 1-3

Knee Drive to shoulder, same side 1-3

Knee Drive to midline between arms 1-3

Knee Drive to opposite elbow 1-3

BASE MOVE: PLANK & FOREARM PLANK TO PIKE

Forearm Plank to Pike Flow 1-3

Plank to Pike with Leg Extended in Pike 2-3

Plank to Pike with Leg Extended in Plank into Pike 2-3

Plank to Knee Tuck to Pike with Leg Extended in Pike 2-3

BASE MOVE: SIDE PLANK – Standard/Forearm

(feet stacked, split, one knee down)

Side Plank Thread the Needle Rotation 2-3

BASE MOVE: PLANK WALKOUTS (from Standing)

Plank Walkouts with Leg extended in Plank 2-3

BASE MOVE: MOUNTAIN CLIMBERS & JACKS IN PLANK

Slow Mountain Climbers in Plank 1-3

71

QUADRANT 1 – IGNITE SEQUENCES

Rear Lunge -> Runner’s Lunge -> Plank -> Basic Push up -> Runner’s Lunge -> Rear Lunge

Knee Lift -> Rear Lunge -> Knee Lift –> Side Squat

Boxers Shuffle -> Boxing Punches Jab -> Prisoner Squat -> Knee Lift

Basic Squat ->Plank Walkout -> Plank to Side Plank -> Plank Walk back

Skater with Runner arms -> Side Lunge

Plank Burpee -> Step Tap backs -> Side Squat

Heisman -> Knee Lift -> Forward Lunge Grab

Knee Lift side -> Side Kick -> Basic Squat

Sumo Squat -> Plank -> Superman -> Plank -> Squat trust -> Sumo Squat

Jumping Rope ->Bob ’n Weave -> Boxing punches Cross/Cross/Uppercut

72

72

Worksheet – IGNITE - QUADRANT 1 8-12 minutes

Intensity: ‘Natural Breathing’ to ‘Breathy’

SONG / RHYTHM: __________________________________

Choose from Base Builders: Squat, Lunge, Lift, Plank, Cardio Neutral Stance, Cardio March

In Quadrant 1 you must include BB (Base Builder) or BM (Base Move): Squat, Lunge, Lift, and Plank

Bumps in the Road:

Checklist Quadrant 1: Simple foundational moves No HT intervals Avoid overuse of any one muscle group Only moves from Q1 Menu No Plyometrics

Include Sequences Include Up-Downs Include BB or BM Squat, Lunge, Lift, Plank Balance of cardio & muscle conditioning Use different positions

Base Builder, Base Move, Variation or Sequence








Basebuilders

Squat

Switchout

Switchout

Switchout

Switchout

Cardio

March

Cardio

Neutral

Stance

Plank Lift Lunge

73

QUADRANT 2 – FIRE UP

74


Exercise Level HT


Basic Squat 1-3

Side Squat 1-3

Sumo Squat 1-3

Plie Squat 1-3

Traverse Squat 1-3

Wood Chopper 1-3

Squat with a Front Kick (martial art style) 1-3

Single Leg Squats 2-3

Shuffle in Side Squat 1-3 x

Squat Jump (variation: direction change) 1-3 x

Squat Jack 1-3 x

Jack in Squat 1-3 x

Squat Burpee with or without Pushup 1-3 x

Squat to a Single Leg Knee Hop (with or without Plyo) 2-3 x



Stationary Lunge to Knee Lift 1-3 Runner’s Lunge 1-3 Deep Lunge Pull Ins – (slap foot as it comes in) 1-3 x




Curtsy Lunge (same side, alt sides) 1-3

Front-Back Lunge (tap or hop in between) 1-3

Walking Lunge 1-3

Lunge Jump Up (Stationary Lunge into a Switch Lunge) 2-3 x

BASE BUILDER: LIFTS


Knee Lifts (alternate) 1-3

Knee Lift Repeaters – front or side (with and without torso rotation) 1-3

Kicks (front, side, back) 1-3

Hamstring Curls (single or repeaters) 1-3

75

Exercise Level HT

BASE BUILDER: CARDIO In Neutral Stance


Lateral Side Jumps or Leap 1-3



Bob ’n Weave 1-3

Boxing Punches 1-3

Samba Lunge 1-3

Scissor Switches 1-3

Step Tap 1-3


March in Place 1-3

High Knees 1-3 x

Power Skipping 1-3

Jog [Run] In Place 1-3 x

V-step 1-3

Capoeira Ginga 1-3

Butt Kicks 1-3

Skaters 1-3 x

Suicides 1-3 x

Single Leg Hop 1-3 x

BASE BUILDER: PLANK

Basic Push-up 1-3

Triceps Push-Up 1-3


Uneven Push-Up (hand variation – same side or alternate) 2-3

Pike Push-Up 2-3



Forearm Plank 1-3

Plank Up Downs 1-3



Plank Walkouts (from Standing) 1-3

Plank Hand Taps 2-3

Opposite Arm ’n Leg Lift in Plank 2-3


Plank Squat (plank > jump up to Low Squat > to plank) 2-3

Mountain Climbers in Plank 1-3 x

Plank Jacks 1-3 x

Plank Burpee 1-3 x

Plank Squat Thrust 1-3 x

Glute Kicks in Plank (knees very bent, heels to glutes) 2-3 x

76

Exercise Level HT

BASE BUILDER: PLANK SUPINE

Triceps Dips 1-3

4-Legged Table 1-3

Reverse Plank 1-3

Crab Walk 1-3



Swimming (prone) 1-3


77


Exercise Level HT

BASE BUILDER: BASIC SQUAT BASE MOVE: BASIC SQUAT

Squat Rotate (squat & rotate at the same) 1-3

Squat Rotate Syncopated 1-3


Prisoner Squat 1-3

Z Chopper in Squat (zig zag arms horizontally while squatting) 1-3

Squat with feet up (alt feet touch) 1-3

Squat with Repeater Knees (alternate sides) 1-3

Squat with Same Side or Alternate Leg Lift (front, side, back) 1-3

Traveling Squat (either side to side or for/back in constant squat) 1-3

Pulse Squat 1-3

Pulse Squat Jump 1-3 x

Squat Knee Lift with a Chop 1-3

Squat Knee Lift with a Chop Hop 2-3 x

Squat with Alternate Knee Lift Hop 2-3 x

BASIC MOVE: SQUAT WITH HEEL LIFT

Squat and Heel Lift at the same time; lower and straighten legs 1-3

Squat, Heel Lift, lower heels, straighten legs 1-3

Squat, Heel Lift, straighten legs, lower heels 1-3

Heel lift, lower into squat, straighten legs, lower heels 1-3

BASE MOVE: SIDE SQUAT

Side Squat Jump (jump when feet come together) 1-3 x


Side Squat/Transverse Squat Combo (legs) 1-3

Side Squat/Transverse Squat with Varied Arm Plane 1-3

Side Squat/Transverse Squat Combo with Arms Raise to Crucifex 1-3

Shuffle in Side Squat Jump 1-3 x

Shuffle in Side Squat Hop 1-3 x



Sumo Squat to Plank (Step back or jump back to Plank > return) 1-3


Plie Squat with Pulses 1-3

Plie Squat with Heel Lifts (see Squat/Heel Lift Variations) 1-3

Plie Squat Jumps 2-3 x

Plie Squat Syncopated with or without Jump 2-3 x

78

Exercise Level HT

BASE MOVE: SINGLE LEG SQUATS Single Leg Squat to a Knee Lift 1-3

Single Leg Squat to a Front Kick 1-3

Single Leg Squat to a Knee Lift Hop 1-3 x

Single Leg Squat with Side Leg Lift 2-3

Single Leg Squat with Opposite arm reach, touch the floor 2-3

Single Leg Squat with Opposite arm reach, touch the floor, hop 2-3 x

BASE MOVE: SQUAT JUMP

Air Squat Jump, cross feet jacks 2-3 x

In ’n Out Squat Jump (Crescent in to Squat Jump) 2-3 x

180 Squat Jump 2-3 x

BASE BUILDER: STATIONARY LUNGE (AKA Split Lunge) BASE MOVE: STATIONARY LUNGE Stationary Pulse Lunge 1-3

Alt Switch lunge > Stationary Lunge 1-3 x

BASE MOVE: KNEE LIFT TO A STATIONARY REAR LUNGE Knee Lift to a Rear Lunge with Runner Arm 2-3

Knee Lift to a Rear Lunge with Runner Arm Hop 2-3 Knee Lift to a Rear Lunge with Tap the Ground 2-3

BASE MOVE: FRONT LUNGE (same side, alt sides)

Front Lunge & Rotation (at same time, or Lunge then Rotate) 1-3

Forward Lunge Grab 1-3

BASE MOVE: REAR LUNGE (same side, alt sides)


Z Chopper with Rear Lunge 1-3

Lunge ’n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3

Reverse Lunge to a Front Kick, same leg, touch toes 1-3


Z Chopper with Side Lunge 1-3

Side Lunge with Front Kick (same leg as lunge) 1-3

Side Lunge and reach, return to a jump shot center, alternate 1-3

Side Lunge with Olique Crunch 1-3

Side Lunge with Kick back with opposite leg 2-3

BASE MOVE: CURTSY LUNGE Curtsy Lunge Pulse 1-3

Curtsy Lunge, touch the ground (or opposite ankle) 1-3

Curtsy Lunge with Rotation, Airplane Arms 2-3

Alt Curtsy Lunge with Lateral Leap 2-3

79

Exercise Level HT

BASE BUILDER: LIFTS


Single Side Deep Knee raise (in single Leg Squat) 1-3

Knee Lift Repeater Hops (with and without Torso rotation) 1-3 x

Side Kick Flicks with a Hop 2-3 x

BASE BUILDER: CARDIO IN NEUTRAL STANCE BASE MOVE: LATERAL JUMPS & LEAPS 4 Square Jump: Side, Side, Front Back 1-3 x

Jump Jump Knee: 2 quick lateral jumps with knee Lift, outside leg 1-3

BASE MOVE: BOXING PUNCHES Jab 1-3

Cross 1-3

Jab/Cross 1-3

Uppercut 1-3

Hook 1-3

Jab/Cross with a Knee Lift with or without a Hop 1-3 x

Archer Cross Punch with Rotation 1-3

Travel Jab Punch (3 lateral steps, Jab, finish with cross punch) 1-3 x

Two Jacks-Kick (2 front kicks same side; alt other side with next jacks)

1-3


Side to Side Lunges with rotation and punches 1-3

Samba Lunge with SS Knee Up 1-3 x


Add arms: various directionals and punches 1-3

Add various direction changes 1-3

March 3 with a knee lift and/or a kick, tap or lift 1-3

March with very high knees, add a hop/skip with arm circles 1-3


Travel with syncopated, random steps, hands clap above head 1-3


Heisman: Lateral syncopated run, run, run in high knees 1-3

High Knees with Resistance Push down 1-3

Hand Clap under knees 1-3 x

BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER-N)


Speed Low Kicks 1-3

Hop Scotch Forward, Run Back 1-3

Forward and back runs add a Jump Squat and/or heel click 2-3 x

80

Exercise Level HT


Skater with Foot touch the floor 1-3

Skater with Free Foot 1-3

Skater with Runner Arms 1-3

Skater Lateral 1-3 x

Skater Vertical 1-3 x

Skater with Opposite Toe Touch 1-3 Skater with 2 Arms Up 2-3 Skater Side to Side into a Side Lunge Double Pulse 2-3 x


BASE MOVE: PUSH-UP

Tempo Push-Ups 1-3



Diamond Push-Up 2-3

1 Leg Push-Up 3

1 Arm Push-Up 3


Plank, Single Side Step Touch Up to Elbow 1-3

Plank Shooter with or without Push-Up (childs pose to plank) 1-3

Rocking Plank 1-3





Hip Drops (side to side in Forearm Plank) 1-3




BASE MOVE: PLANK HAND TAPS

Opposite Shoulder Taps in Plank 2-3

Opposite Hip Taps in Plank 2-3

Opposite Knee Taps in Plank 2-3

Opposite Foot Taps in Plank 2-3



Side Plank with Leg lift (varied: knee bend, straight leg abduction) 1-3

Forearm or Regular Side Plank with front/back kicks 1-3

Side Plank Pull ins (in side plank, knee to elbow) 2-3




Plank Walkout, add a jump or hop in Standing 2-3

81

Exercise Level HT


Slow Mountain Climbers in Plank 1-3

Cross Body Mountain Climbers in Plank 1-3 x


BASE MOVE: 4-LEGGED TABLE

4-Legged Table with Tri-dips 1-3

4-Legged Table with Leg extension (same or alt) 1-3

4-Legged Table with Alt Leg Kicks 1-3

BASE MOVE: REVERSE PLANK (held or hips lift and lower)

Reverse Plank with Single Leg Lift ‘n Lower 2-3

Reverse Plank with Alternate Leg Lifts 2-3 Reverse Plank with Single Bicycle Legs 2-3 Reverse Plank with Tri Dips and/or with leg variation in combo 2-3 Reverse Plank Hip Drop with leg raise (with or without tri-dips) 2-3 L-Sit 2-3

82

QUADRANT 2 – FIRE UP SEQUENCES

Plank Walkout -> Plank Jacks -> Walk back -> Squat Jacks

Jumping Jack -> Squat trust -> Plank -> Elbow Plank -> Plank -> Squat trust

Curtsy Lunge -> Squat to a single leg knee hop ->Squat

Side knee lift -> Side Lunge -> Side Knee lift -> Squat rotate

Squat trust -> Plank -> Squat trust - 4 legged table with leg extension ->

Squat trust

Deep Lunge Pull Ins -> Runner’s Lunge ->Plank Single Side Step Touch ->

Tempo Push-Ups

Jump Jump Knee -> 2 Jack Kicks -> Suicides

Side to Side Lunges with rotation -> Glute Kicks in Plank – Plank Shooter

with Push-Ups

4 Square Jump -> Travel Jab Punch -> Speed Low kicks

Kick in & out -> Squat Jump -> Burpee

83

Worksheet – FIRE UP - QUADRANT 2 8-12 minutes

Intensity: ‘Breathy with effort’ all the way through Quadrant

SONG / RHYTHM: __________________________________

Base Builder, Base Move, Variation or Sequence Base Builder, Base Move, Variation or Sequence

Rolling Hills:

Checklist Quadrant 2: Include 1-2 HT Introduce power moves Avoid overuse of any one muscle group Only moves from Q2 Menu No more than 2 HT per song

Directly after HT comes Are Include Sequences Include Up-Downs Balance of cardio & muscle conditioning Include Sequence Include Up-Downs

Include BB or BM Squat, Lunge, Lift, Plank Balance of cardio & muscle conditioning Use different positions







Basebuilders

Cardio

March

Cardio

Neutral

Stance

Plank Lift Lunge Squat

Switchout

Switchout

Switchout

Switchout

ARe: ARe: HT: HT:

84

QUADRANT 3 – PUSH YOUR LIMITS

85


Exercise Level HT


Basic Squat 1-3

Side Squat 1-3

Sumo Squat 1-3

Plie Squat 1-3

Squat with a Front Kick (Martial Art style) 1-3

Single Leg Squats 2-3

Squat Jump (Variation: Direction Change) 1-3 x

Squat Jack 1-3 x

Jack in Squat 1-3 x

Squat Burpee with or without Pushup 1-3 x

Squat to a Single Leg Knee Hop (with or without Plyo) 2-3 x

Jump Squat/Jump Lunge one side (squat to rear lunge > squat no pause)

2-3 x

Squat Tuck Jump 2-3 x



Runner’s Lunge 1-3




Curtsy Lunge (same side, alt sides) 1-3

Front-Back Lunge (tap or hop inbetween) 1-3

Walking Lunge 1-3

Lunge Jump Up (Stationary Lunge into a Switch Lunge) 2-3 x

Plyo Jump Lunge (same side) 2-3 x

Split Jump Lunge 2-3 x

BASE BUILDER: LIFTS


Knee Lift Repeaters – Front or Side (with and without Torso Rotation) 1-3

86

Exercise Level HT

BASE BUILDER: CARDIO In Neutral Stance


Jumping Jack, Touch the Ground 1-3 x

Lateral Side Jumps or Leap 1-3 x



Bob ’n Weave 1-3

Boxing Punches 1-3

Scissor Switches 1-3

Step Tap 1-3

Air Jack (Exploding Jack) 2-3 x

Alternate High Kicks 2-3 x

Ski Jump Moguls 2-3 x


March in Place 1-3

High Knees 1-3 x

Power Skipping 1-3

Jog [Run] In Place 1-3 x

V-step 1-3

Capoeira Ginga 1-3

Skaters 1-3 x

Suicides 1-3 x

Single Leg Hop 1-3 x

Plyo Single Leg Hop 2-3 x

87

Exercise Level HT

BASE BUILDER: PLANK

Basic Push-up 1-3

Triceps Push-Up 1-3



Pike Push-Up 2-3

Plyo Push-Up 2-3 x

Forearm Plank 1-3


Mountain Climbers in Plank 1-3 x

Plank Jacks 1-3 x

Plank Burpee 1-3 x

Plank Squat Thrust 1-3 x

Glute Kicks in Plank (knees very bent, heels to glutes) 2-3 x


Triceps Dips 1-3

Reverse Plank 1-3

Crab Walk 1-3




88


Exercise Level HT

BASE BUILDER: BASIC QUAT BASE MOVE: BASIC SQUAT


Prisoner Squat 1-3

Squat with feet up (alt feet touch) 1-3

Traveling Squat (either side to side or for/back in constant squat) 1-3

Pulse Squat 1-3

Pulse Squat Jump 1-3 x

Squat Knee Lift with a Chop Hop 2-3 x

Squat with Alternate Knee Lift Hop 2-3 x

BASE MOVE: SIDE SQUAT Side Squat Jump (jump when feet come together) 1-3 x


Side Squat/Transverse Squat with Varied Arm Plane 1-3

Side Squat/Transverse Squat Combo with Arms Raise to Crucifex 1-3

Shuffle in Side Squat Jump 1-3 x

Shuffle in Side Squat Hop 1-3 x




Plie Squat Jumps 2-3 x

Plie Squat Syncopated with or without Jump 2-3 x

BASE MOVE: SINGLE LEG SQUATS Single Leg Squat to a Knee Lift Hop 1-3 x

Single Leg Squat with Opposite arm reach, touch the floor 2-3

Single Leg Squat with Opposite arm reach, touch the floor, hop 2-3 x

Single Leg Squat Hop 2-3 x

BASE MOVE: SQUAT JUMP

Prisoner Squat Jump 2-3 x

Frog Jump 2-3 x

Air Squat Jump, cross feet jacks 2-3 x

180 Squat Jump 2-3 x

180 Squat Jump to Burpee 2-3 x

BASE MOVE: SQUAT TUCK JUMP

Tuck Jump to Side Punch 2-3 x

89

Exercise Level HT

BASE BUILDER: STATIONARY LUNGE (AKA Split Lunge) BASE MOVE: STATIONARY LUNGE Alt Switch Lunge > Stationary Lunge 1-3 x

Lunge Knee Plyo, same side 2-3 x

BASE MOVE: KNEE LIFT TO A STATIONARY REAR LUNGE Knee Lift to a Rear Lunge with Runner Arm 2-3

Knee Lift to a Rear Lunge with Runner Arm Hop 2-3 Knee Lift to a Rear Lunge with Tap the Ground 2-3 Knee Lift to a Rear Lunge Hop, Palm to Ground 2-3 x BASE MOVE: FRONT LUNGE (same side, alt sides)

Front Lunge & Rotation (at same time, or Lunge then Rotate) 1-3

Lunge Jump Burpee 2-3 x

BASE MOVE: REAR LUNGE (same side, alt sides)


Lunge ‘n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3


Side Lunge with Front Kick (same leg as Lunge) 1-3

BASE MOVE: CURTSY LUNGE Curtsy Lunge, Touch the Ground (or opposite ankle) 1-3

Curtsy Lunge with rotation, Airplane Arms 2-3

Alt Curtsy Lunge with Lateral Leap 2-3

BASE BUILDER: LIFTS


Knee Lift Repeater Hops (with and without Torso rotation) 2-3 x

BASE BUILDER: CARDIO IN NEUTRAL STANCE BASE MOVE: LATERAL JUMPS & LEAPS 4 Square Jump: Side, Side, Front Back 1-3 x

Jump Jump Knee: 2 quick Lateral Jumps with knee Lift, outside leg 1-3

BASE MOVE: BOXING PUNCHES

Jab 1-3

Cross 1-3

Jab/Cross 1-3

Uppercut 1-3

Hook 1-3

Jab/Cross with a Knee Lift with or without a Hop 1-3 x


Samba Lunge with SS Knee Up 1-3 x

90

Exercise Level HT


Add arms: various directionals and Punches 1-3

Add various direction changes 1-3

March 3 with a knee lift and/or a kick, tap or lift 1-3

March with very high knees, add a Hop/Skip with Arm Circles 1-3



Heisman: Lateral syncopated run, run, run in high knees 1-3

Hand Clap under knees 1-3 x

BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER)


Football Runs with Up Downs 1-3 x

Forward and back runs add a Jump Squat and/or heel click 2-3 x


Skater Lateral 1-3 x

Skater Vertical 1-3 x

Skater Hop 1-3 x

Skater with a hop and hold, foot off floor 2-3 x

Skater Side to Side into a Side Lunge Double Pulse 2-3 x


BASE MOVE: PUSH-UP

Tempo Push-Ups 1-3



Diamond Push-Up 2-3

1 Leg Push-Up 3

1 Arm Push-Up 3


Plank, Single Side Step Touch Up to Elbow 1-3

Plank Ski Moguls 1-3 x

Side Plank Burpee (with or without jump) 2-3 x


Hip Drops (Side to Side in Forearm Plank) 1-3






91

Exercise Level HT



Plank Walkout, add a jump or hop in Standing 2-3


Cross Body Mountain Climbers in Plank 1-3 x

Combine Mountain Climbers & Pendulum Leg Swings in Plank 2-3 x

Plank Jacks with Shoulder taps 2-3 x

92

Quadrant 3 – Push your Limits Sequences

Frog Jump -> Squat Tuck Jump -> Football Run going back

Split Jump Lunge -> Powerskipping -> Split Jump Lunge -> Lunge Knee Plyo

Air Squat Jump -> High knees ->Burpee -> Squat Tuck Jump

Knee Lift -> -Double Jump Kicks -> Squat & Rotate with Cross punch

180 Squat Jump -> Single Leg Squat -> Knee Lift hop

Samba Lunge with Single Single Knee Up -> Skaters with a hop and hold,

foot off floor -> Runners Lunge with Rotation

Frog Jump -> 180 Squat Jumps -> Burpee -> Plank -> Traveling Plank

Squat to a single Leg Knee Hop Plyo -> Boxer’ Shuffle -> Front-Back Lunge

180 Squat Jump -> Plank -> Swimming Prone -> (Rollover to Supine) ->

Crab Walk

93

93

Worksheet – PUSH YOUR LIMITS - QUADRANT 3 8-12 minutes

Intensity: ‘Breathless’ with effort all the way through the interval

SONG / RHYTHM: __________________________________


Peak & Valley:







Basebuilders

Cardio

March

Cardio

Neutral

Stance

Plank Lift Lunge Squat

Switchout

Switchout

Switchout

Switchout

ARe: ARe: HT: HT:

Checklist Quadrant 3: Include at least 2 HT per song Avoid overuse of any one muscle group Only moves from Q3 Menu Balance of cardio & muscle conditioning

HT only max 2 min. Directly after HT comes Are Include Sequences Include plyometrics Include Up-Downs Include Sequence Include Up-Downs

Include BB or BM Squat, Lunge, Lift, Plank Balance of cardio & muscle conditioning Use different positions

94

Quadrant 4 – Floorplay

95


Exercise Level

BASE BUILDER: PLANK

Basic Push-up 1-3

Knee Push-Up to Plank 1-2

Triceps Push-Up 1-3



Pike Push-Up 2-3



Forearm Plank 1-3

Plank Up Downs 1-3



Inchworm in Plank (walk feet to hands, hands walk out to Plank) 1-3

Plank, Pendulum Leg Swings (single side) 1-3

Plank Hand Taps 2-3

Opposite Arm ’n Leg Lift in Plank 2-3



Triceps Dips 1-3

Bridge 1-3 4-Legged Table 1-3

Reverse Plank 1-3

BASE BUILDER: ABS/CORE - Seated, Supine

Russian Twist (full seated or ½ Roll-up position, or from supine) 1-3

½ Roll-up from Seated to ‘C’ position 1-3

Sit Up 1-3

Boat Pose (knees bent, extended, with or without arms) 1-3

Basic Ab Crunch 1-3

Rotation Twist 1-3

Bicycles 1-3

Reverse Crunch 1-3

Crunch Combo (Basic&Reverse at same time) 1-3

Knee Drops (bent leg, straight leg – exhale on return) 1-3

Toe Taps 1-3

96

Exercise Level


Bird Dog (alt arm and leg) (All fours) 1-3

Back Extension (prone – feet down) (Thoracic) 1-3

Cobra (prone) 1-3




Glute Kicks – Single Leg AKA Donkey Kicks (all fours) 1-3

Pike 1-3

Fire Hydrant (all fours) 1-3

Clam Shell (sidelying) 1-3

Sidelying Leg Lift (bent or straight) 1-3

97


Exercise Level


BASE MOVE: PUSH-UP


Tempo Push-Ups 1-3

Diamond Push-Up 2-3


Plank Shooter with or without Push-Up (Child’s Pose to Plank) 1-3

















Side Plank with Leg lift (varied: Knee Bend, Straight Leg Abduction) 1-3

Side Plank with Leg Circles 1-3

Side Plank with Hip Drop 1-3

Forearm or Regular Side Plank with Front/Back Kicks 1-3

Side Plank Pull-ins (in Side Plank, Knee to Elbow) 2-3


BASE MOVE: PUSH-UP


Tempo Push-Ups 1-3

Diamond Push-Up 2-3


Plank Shooter with or without Push-Up (Child’s Pose to Plank) 1-3




98

Exercise Level

BASE BUILDER: BASIC PLANK (con’t)














Side Plank with Leg Lift (varied: knee bend, straight leg abduction) 1-3

Side Plank with Leg Circles 1-3

Side Plank with Hip Drop 1-3

Forearm or Regular Side Plank with front/back kicks 1-3

Side Plank Pull-ins (in side plank, knee to elbow) 2-3


BASE BUILDER: CORE – Seated, Supine BASE MOVE: ½ ROLL-UP

Punches in ½ Roll-Up 1-3

Leg Lifts from ½ Roll-Up (knee extension) 1-3

BASE MOVE: BOAT POSE Alt. One Arm Sweep in Boat (or toes touching floor) 1-3

Boat Pose with Legs Extended (one or both) 2-3

Boat Pose with Arms Extended Overhead 2-3

BASE MOVE: BASIC AB CRUNCH Crunch with Rotation Twist 1-3

Crunch & Punch 1-3

Crunch with Knee Tuck 1-3

Crunch with Horizontal Scissors 1-3

Crunch with Vertical Scissors 1-3

Scissors Punch 1-3

Twist Twist Up Up 1-3

L-Ups 1-3 Crunch Extension 1-3

99

Exercise Level


BASE MOVE: BIRD DOG (all fours) Diagonal Bird Dog 2-3

BASE MOVE: PRONE BACK & HIP EXTENSION Back Extension with Breastroke Arms 1-3

Back Extension with Rear Fly Lifts (arms horizontal) 1-3

Hip Extension to V: lift legs & open to V, close at top, lower 1-2

BASE MOVE: PIKE Pike to Low Lunge, hands on floor, repeat alt sides 1-3

Pike to Serpent (Hip Drop) 2-3

100

Quadrant 4 – Floorplay Sequences

Boat Pose Punches in ½ roll up -> L – Ups -> Sidelying Leg Lift

Plank Shooter -> Plank Shooter with push up -> Forearm Plank ->

Forearm Plank to Side Forearm Plank

4 Legged table ->Triceps Dips -> Russian Twist

Bird Dog -> Cobra -> Swimming -> Plank to Pike Flow

Side lying Leg Lift -> Clam Shell -> Plank -> Pike to Low Lunge

Basic Ab Crunch -> Scissors Punch -> Boat Pose with Arms

Extended Overhead

Spiderman Push-Up -> Plank Up Downs -> Inchworm in Plank

Russian Twist -> Twist Twist Up Up -> Boat Pose with Legs Extended

Side Plank -> Forearm Plank Hip Drops -> Side Plank -> Plank Hand Taps

Plank Knee Drive to shoulder same side -> Plank to Pike with Leg

extended -> Plank Knee Drive to opposite elbow -> Plank to Knee Tuck to Pike with Leg Extended in Pike

101

Worksheet – FLOORPLAY - QUADRANT 4 8-12 minutes

Intensity: ‘Breathing’ with some effort all the way through Quadrant

SONG / RHYTHM: __________________________________

Choose from Base Builders: Plank, Plank Supine, Core, and Core Lifts

Bumps in the Road:

Basebuilders

PLANK

SUPINE

CORE PLANK CORE LIFTS

Seated

Supine

Prone

All Fours

Sidelying

Checklist Quadrant 4: No Up-Downs No standing moves Only moves from Q4 Menu Include both ab & core exercises No Plyometrics No H/ARe

Use different positions Use Sequences


Switchout


Switchout


Switchout


Switchout

101

INTENSITY BUILDERS

102

EXERCISE BUILD-OUT: METHODS TO INCREASE INTENSITY

A Progression (P): a way to increase the intensity, complexity, or change the variation of a single move to manage level and intensity.

Ex: BB/ Single Move (P): Add Impact >>> Add Variables

BB: CARDIO

March P. #1 Jog

Add Impact

P. #2 Run

Add Impact

P. #3 High Knees Add Impact

P. #4 Choose

Move 1,2,3 Add arms

P. #5 Choose

Move 1,2,3 Add Direction

P. #6 Choose

Move 1,2,3 Add Speed

-Use in Warmup and Q1 -Modification for L1 in Q2 & Q3 -Active Recovery in Q2 and Q3

-Use in Q1, Q2 & Q3 -Active Recovery in Q3

-Use as Interval in Q2 and Q3

-Use as HT in Q2 & Q3

-Use in Q1 Q2, Q3

-Use in Q1, Q2, Q3

-Use in Q2 and Q3

Ex: BB/Single Move (P): Add Impact>Add Motor Skill>Add Plyo>Add Sequence>Add Complexity

BB: CARDIO-Neutral Stance

Jump Rope, Boxer’s Shuffle

P. #1 Jump Rope,

Two Foot Jump

Add Impact

P. #2 4-Square: Side, Side, Front, Back

Add Impact & Motor Skill

P. #3 Squat Jump

Add Plyo

P. #4 Squat Tuck Jump

Add Plyo

P. #5 Squat Tuck Jump to a

Side Punch Add a

Sequence

P. #6 Squat

Jump into a Burpee

Add Complexity

-Use in Warmup, Q1& Q2 -Active Recovery in Q2 & Q3

-Use in Q1, Q2 & Q3



-Use as HT in Q3

-Use as HT in Q3

-Use as HT in Q3

103

Ex: BB/Single Move (P): Add Arms>Add Direction>Add Impact>Add Motor Skill>Add Sequence>Add Plyo

BB: SQUAT

Prisoner Squat

P. #1 Squat

Rotate or ZChopper in Squat Add Arms

P. #2 Side

Squat Add

Direction

P. #3 Traveling

Side Squat w/ Side Leg Lift

Add Direction and Lever

Change

P. #4 Pulse Jump Squat

Add Impact

P. #5 Single Leg Squat to a Knee Lift or Front

Kick Add Motor

Skill

P. #6 Plank Squat OR Jack in

Squat> Plank Walkout to Plank Jacks, Walk back

Add Sequence

P. #7 180 Squat Jump Add Plyo

-Use in Warmup & Q1, Q2, Q3 -Active Recovery in Q2 & Q3

-Use in Q1 & Q2 -Active Recovery in Q3

-Use in Q1 & Q2 -Active Recovery in Q3

-Use in Q1 & Q2


-Use in Q2 & Q3

-Use in Q2 & Q3 -Use as HT in Q3

Ex: BB/Single Move (P): Direction & Level>Add Intensity>Add Motor Skill>Add Plyo>Add Updown> Add Sequence

BB: LUNGE

Stationary Lunge to a Knee Lift

P. #1 Curtsy Lunge,

Touch the Ground

Add Direction & Level

P. #2 Side to

Side Lunges w/ Rotation Punches

Add Direction

P. #3 Switch

Lunge to a Stationary

Lunge

Add Intensity

P. #4 Alt Rear Lunge to a Front

Kick Add

Motor Skill

P. #5 Skater

Variation

Add Plyo

P. #6 Lunge Jump

Burpee Add Up-

Down

P #7 Plank to Pike, Leg Extended

> Step to Runner’s Lunge in

Plank; repeat alt sides

Add Sequence -Use in Q1 -Active Recovery in Q2 & Q3

-Use Q2 & Q3

-Use in Q1 & Q2


-Use in Q2 & Q3


-Use as HT in Q3

-Use in Q2 & in Q4

104

Ex: BB Single Move (P): Skill>Add Plyo Sequence>Add Up Down>Add Spatial Movement> Add Up-Down

BB: PLANK

Spiderman Push-Up

P. #1 Plank

Shooter Add Level

P. #2 Swimming Add Motor

Skill

P. #3 Plank

Burpee Add Plyo

P. #4 Plank to Alt Side Plank

Add Spatial Movement

P. #5 Mountain

Climbers to Squat Thrust Stand Punch Add Sequence

P. #6 Capoeira

Ginga Add Spatial Movement

-Use in Q1, Q2, & Q3

-Use in Q1 & Q2

-Use in Q2 and Q3


-Active Recovery in Q2 & Q3

-Use as HT in Q3

- Active Recovery in Q2 & Q3

105

APPENDIX 1

LOCOMOTION TERMINOLOGY

Locomotor Terms Common Description

Walk One foot is ALWAYS on the ground, pattern of heel strike to roll-through the arch to push-off the ball of the foot on the stride. Low impact activity.

Run Similar to walking, except sometimes both feet are in the air as follow-through on the stride strike.

Jump Leave the ground with both feet and landing on both feet equally.

Hop Leave the ground and land on one foot; can alternate feet in hopping.

Gallop Step together step (slide one foot forward, close with the other foot); same foot is always in the lead of the other, doesn’t alternate.

Slide A sideways gallop, same foot always leads.

Skip Syncopated walking step with a hop.

Leap Hop forward or back with one leg outstretched, taking off on one foot and landing on the other.

106

APPENDIX 2

References Boutcher SH. (2011) High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. Epub 2010 Nov 24., PMID: 21113312

Boyle, Michael. “Interval Training.” www.Ptonthenet.com (2008). http://www.ptonthenet.com/articles/Interval-Training-3020

Daussin, F.N., et al. 2008. Effect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, 295, R264-72.

Driller, Matthew; Fell, James; Gregory, John; Shing, Cecilia; Williams, Andrew. 2009. The effects of high-intensity interval training in well-trained rowers. International Journal of Sports Physiology and Performance 4:1.

Gibala M.J.; McGee ,S.L. 2008, Apr. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev.;36(2):58-63.

Haltom, R.W. et al. 1999 Circuit weight training and its effects on excess postexercise oxygen consumption. Medicine & Science in Sports & Exercise, 31, 1613-8.

Helgerud, J., et al. 2007. Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and Science in Sports and Exercise, 39 (4), 665-71. Knab et al. 2011, Sept. A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours. Med.Sci Sports Exerc. 43(9):1643-8.

Kravitz, L. 2005. New insights into circuit training. IDEA Fitness Journal, 2(4), 24-26.

Pavlou M, Bronstein A.M. Department of Physical Education and Sport Science, Aristotle University of Thessaloniki, 541 24 Thessaloniki, Greece. 2004. Experimental Brain Research, Feb:154 (3):345-54. Epub 2003 Oct 25.

Pollock, M.L., Gaesser, G.A., Butcher, J.D., Despres, J-P, Dishman, R.K., Franklin, B.A., & Ewing Garber, C. 1998. The recommended quantity and quality of exercise for developing and maintaining cardio-respiratory and muscular fitness, and flexibility in healthy adults. Medicine & Science in Sports & Exercise, 30(6): 975-991.

Smith, J. & McNaughton, L. The effects of intensity of exercise on EPOC and energy expenditure in moderately trained men and women. European Journal of Applied Occupational Physiology, 1993 67, (5), 420-5.

http://www.ptonthenet.com/

http://www.ptonthenet.com/articles/Interval-Training-3020

http://www.drlenkravitz.com/Articles/circuit05.html

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Pavlou%20M%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus

http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Bronstein%20AM%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus

107

Talanian, Galloway et al. 2006, Dec.14.Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. J Appl Physiol. doi:10.1152/japplphysiol.01098. 2006 Trapp E.G.; Chisholm, D.J.; Freund, J.; Boutcher, S.H. 2008, Jan 15. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity.

Tremblay, et. al. 1994. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818

Treuth, et. al. 1996. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine and Science in Sport and Exercise. 28:1138-1143

Williams, Chat. "Change Up the Pace: Interval Training." Performance Training Journal. NSCA (National Strength and Conditioning Association). 2012.

Zuhl, Micah. MS and Len Kravitz, PhD: HIIT vs. Continuous Endurance Training: Battle of the Aerobic Titans, IDEA Fitness Journal, Vol.9 No. 2. (2012). http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans; Plane Illo: `Source: http://www.ptdirect.com/training-design/anatomy-and-physiology/joints-joint-actions-planes-of-movement

http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans

http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans

http://www.ptdirect.com/training-design/anatomy-and-physiology/joints-joint-actions-planes-of-movement

http://www.ptdirect.com/training-design/anatomy-and-physiology/joints-joint-actions-planes-of-movement

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