Jazzercise Setfor Valentines 02062011

Choreography and Copyright 2004 by Judi Sheppard Missett

BACK TO LOVE by RACHEL PANAY LABEL: MUSIC PLANT PURPOSE Opening, Isolation BP Standing, 1st, NTO

Lyric Part Cts Reps Lower Body Upper Body 4 cts Get everyone into one or two large circles before the music begins

Instr Int 1 1, 2 1, 2 1, 2

14x 16x 16x 1x

R/L marches CCW (circles may travel in opp directions) Cont marches CW Cont marches CCW

Natural arms t/out

Back Int 2 1, 2 1, 2

8x 8x

3x

March fwd to center of circle March bk

Natural arms t/out

…Another A 1, 2 1, 2 1, 2 1, 2 1, 2

8x 8x 8x 4x 2x

1x

NTO 1st, d-plié/strtn Pelvic tuck/rls Hold kns sltly bent Kns strtn/bnd Hold NTO 1st

Arms at sides Hnds nr hips Ribs rls/con, sltly bent arms at sides in opp Shldr rolls bk Head isols: bk/fr/bk/fr

Back B 2 cts of 8 1-4

2 cts of 8 1-4

1x 4x 1x 4x

1x

R/L marches into/out of circle (Intro 2) Hold NTO 1st Rpt marches into/out of circle Hold NTO 1st

Natural arms Tri str: arms OH, elbows bnt, CHs touching bk, elbows bnd/ext Natural arms Delt str: arms hi 1st, elbows bnt, CHs touching chest, elbows bnd/ext

…I’ve A 1x (d-plié/strtn, pelvic tuck/rls, hold kns bnt, hold NTO 1st) (arms at sides, hnds nr hips, ribs rls/con, shldr rolls bk, head isols) Back B 1½x (marches into/out of circle, hold NTO 1st, rpt all)

(½x = marches into/out of circle, triceps str only) (nat arms, triceps str, nat arms, delt/bk str)

love C 1-8 1-8 1-8 1-8

1x

Bk/Hamstring str: NTO 1st, kns sltly bent, rls bk AST torso fwd, hnds at sides Drop hnds to floor AST torso fwd over legs Slowly round up Quad/hip flexor str: NTO 1st, hold pelvic tuck, abs con, hnds nr hips

looove B 2¼x (marches into/out of circle, hold NTO 1st, rpt all) (¼x = marches into circle only) Hold NTO 1st on last ct

(nat arms, triceps str, nat arms, delt/bk str) Hold arms low diags on last ct

Further Instructor Training A As you pliè, be sure the knee travels in line with the first and second toe. Avoiding letting the knees com together or rotate out.

Pelvic tilts-remember it is not just pushing your hips and pelvis back and forth. The pelvis should tip forward (arching the low back) and tip backward (flattening the low back). So the work happens in the glutes, abs and lower back-not the quads. Shoulder rolls-Keep the head fixed. Be sure to allow the shoulders to drop completely after you have lifted them to permit them to relax. Not allowing them to drop and relax will hold tension in those muscles. When you roll the shoulders back, the forearm should rotate out. When you roll the shoulders forward, the forearms should rotate in. Head isols- should be at a constant and controlled speed and done independently of the shoulders. There should be no abrupt starts, stops or changes of direction.

B Tricep stretch-stretch is more effective if the elbows are kept close to the head and do not flare out away from one another. Delt stretch-be sure to extend the elbows all the way. Avoid dropping the hands as the arms extend.

C Back/hamstring stretch-control the rate at which you lower your body toward the floor. Put a slight bend in your knees before you straighten back up to share the work with your legs.

R5-04 #1 Time: 4:42 1. Regular 1. Radio Extended


HIT ME WITH YOUR BEST SHOT by PAT BENATARLABEL: CAPITOLPURPOSE Dance Technique and PerformanceBP Standing, 2nd, NTO, facing partnerNote: Refer to video for style, dance subtleties, correct technique, blockings and staging ideas.

Lyric Part Cts Reps Lower Body Upper Body Style8cts

A 1-81-8

3½x

R/L/R/L flex kicks fwdR/L/R/L flex kicks bk

Arms in block pos, fistsCont. arms in block

Partner doing opp.

Hit Me… B1 1-81-8

1x

2nd, knees bttbcont. knees bttb

Diag jabs OH, R/L/R hold, rvs L/R/L holdJabs fwd, R/L/R hold, rvs L/R/L hold

Partner doing opp.

B2 1-81-8

1x

2nd, knees bttbcont. knees bttb

Diag jabs OH, R/L/R hold, rvs L/R/L holdArms swings OH/2nd/1st

Come on.. A 2x (flex kicks fwd/bk) (Arms in block pos)Hit Me.. B1 1x (2nd, knees bttb) (Diag jabs OH, jabs fwd)Hit Me… B2 1x (2nd, knees bttb) (Diag jabs OH, arms swings OH/2nd/1st)Instr A 2x (flex kicks fwd/bk) (Arms in block pos)Instr B1 5x (2nd, knees bttb) (Diag jabs OH, jabs fwd)Hit Me… B2 1x (2nd, knees bttb) (Diag jabs OH, arms swings OH/2nd/1st)Hit Me… B1 1x (2nd, knees bttb) (Diag jabs OH, jabs fwd)Instr B2 1x (2nd, knees bttb) (Diag jabs OH, arms swings OH/2nd/1st)

A 2x (flex kicks fwd/bk) (Arms in block pos)End 6 cts 2nd, NTO Arms swings OH/2nd/1st hold, fists

R5-03 #18Time: 2:511. Jr. Jazzercise9., “Party CD” R4-03


HIT ME WITH YOUR BEST SHOT by PAT BENATARLABEL: CAPITOLPURPOSE Light-Medium Cardiovascular ConditioningBP Standing, 2nd, NTO


Intro 1 1-4 3x 2nd, NTO, knees shake ttb 2R/2L jabsIntro 2 1-4 4x 2nd, NTO, d-pliè pos, heels bttb 2R/2L uppercuts

…a real tough A 1-81-8

2 cts of 81x

Facing L diag, 4R diag kn lfts across AST opp leg in d-pliè4R roundhouse kicksRvs all facing R (4L diag kn lifts across, 4L r-house kicks)

Bth arms pull dn from OH twd kn 4xArms in block posRpt all (arms pull dn, block pos)

Hit me with B 1-81-8

2x2x

1x

2nd, knees shake ttb t/out2nd, d-pliè pos, heels bttb

2R/2L jabs, R/L/R/L single jabs2R/2L uppercuts, R/L/R/L single uppercuts

Come on with A 1x (4R diag kns, 4R r-house, rvs all L) (arms pull dn, block pos, rpt all)Hit me with B 1x (kns shake ttb, heels bttb) (dbl/single jabs, dbl/single uppercuts)Guitar C 2 cts of 8 2x 2nd, knees shake ttb t/out 8R/8L jabs

D 1-4 8x R/L taps in 2nd AST dodge L/R Torso lns slgtly L/R AST arms in block pos…a real tough A 1x (4R diag kns, 4R r-house, rvs all L) (arms pull dn, block pos, rpt all)Hit me with B 3x (kns shake ttb, heels bttb) (dbl/single jabs, dbl/single uppercuts)

End ~1-45

2nd, NTOL knee isol, hold

L arm OH in fistPull dn nr side, hold

Further Instructor TrainingA Knee lift-lift knees high and in line with the hips. Use hip flexor muscles to lift the leg. Be sure

to step back far enough with the lifting leg between lifts so there is a good line from your ankle,knee, hip and upper body.Roundhouse, don’t drop the arms from the block position during the kick. Do not turn out at thehip. Keep the abs drawn in to maintain a stable core. Keep the knee of the stance leg in linewith the ankle.

B Jabs -knees are slightly bent in the “guard” position. Think of punching “through” the target.When throwing the jab, be sure to keep the front elbow (the one protecting the face) up. Thetendency is to allow this elbow to drop as the jab is thrownUppercuts-squeeze the biceps during the punch. The palm of the fist should be facing you.

C Get your shoulders turned as you throw the jabD Dodge taps -quick movement from foot to foot without lunging. Wide base with feet wider than

the hips. Slight bend in knees to keep the center of gravity low.

Simply·LiteBP: Standing, 2nd, NTOSame phrasing and movements as Reg except:

Part Movement

A 4R diag kns across smllr2R h-time roundhouse kicksrvs all L

R5-03 #18Time: 2:511. Regular2. SimplyLite9., “Party CD” R4-03


LOVE IS GONE by CHRIS WILLIS AND DAVID GUETTA LABEL: PERFECTO AND ULTRA PURPOSE Medium Cardiovascular Conditioning and Core BP Standing, 2nd, NTO

FIT BIT: The proper way to do a side kick is to hike the hip up with the knee pointing forward. Pull the knee in and up, extend the leg as you turn in from the hip, pull the knee in and up again and then step into NTO 1st. Your customers are going to want to do a flick kick to 2nd. Be sure you distinguish between the side kick and a flick kick to 2nd by encouraging them to engage their obliques to lift their hip.

Lyric Part Cts Reps Lower Body Upper Body Style Now that ~6 cts Trans to demi-plié, hold Trans to guard position, fists What Intro &1-2 16x NTO 2nd, demi-plié/strtn, rpt R/L jabs, fists, opp arm in guard pos Jab…pull! What A &1-8

&1-8

4x

NTO 2nd, demi-plié/strtn, rpt 3x (Intro 2) TO 2nd, R/L/dbl R hopping lunges, rpt

R/L/dbl R jabs, fists, opp arm in guard pos, rvs Torso LNS s/s to follow lunge, nat arms shake ttb

Get low on the lunges, leading knee is bent!

gone… Now

B 1-4 5-8

4x

R/L side kicks NTO 1st, R/L/R/L skips in places

Chest open, arms in guard pos, fists Natural arms

Stay tall!

Synth C1 1, 2 3, 4

8x

TO wide 2nd, R lunge, no hop Rvs

Torso fwd, flat back, arms ext 2nd, palms dn (torso fwd, flat bk) Biceps curl, fists

Arms sweep dn through 1st before biceps curl!

What A 4x (NTO 2nd, d-plié/strtn, hopping lunges) (s/s/dbl jabs, torso LNS/nat arms shake) Torso’s got to move!gone B 4x (side kicks, skips) (guard pos, nat arms) Hip rotates in! Now C1 4x (TO wide 2nd, no hop lunges) (torso fwd, fl bk, arms ext 2nd/biceps curl)

Hold biceps curl on last rep to trans to Part ‘C2’ Now C2 1-4 4x (TO wide 2nd, no hop lunges) (torso fwd, fl bk) Biceps curl/arms ext 2nd

Same legs, arms change! Weight in heels!

What A 4x (NTO 2nd, d-plié/strtn, hopping lunges) (s/s/dbl jabs, torso LNS/nat arms shake) Elbows bk to sides! love is B 4x (side kicks, skips) (guard pos, nat arms) Knee is forward gone End 4 cts 1x TO 2nd, slow lunge R, hold Torso fwd, flat bk, arms slowly ext 2nd, palms dn, hold Pose it!

Further Instructor Training A Jabs-knees are slightly bent in the “guard” position. Think of punching “through”

the target. When throwing the jab, be sure to keep the front elbow (the one protecting the face) up. The tendency is to allow this elbow to drop as the jab is thrown Hopping lunges-work for a wide base and stay on the balls of the feet. Keep a slight bend in the knees. Use all the joints of the landing leg to help absorb the impact and store the energy to push back to the other side.

B Side kicks-use the muscles of the hip and knee to produce the “kick”. Don’t just straighten the knee. Start with the knee flexed and then extend, abduct and straighten the knee. Good stability required through the support leg. Skipping, Land lightly going from the ball of the foot to the heel.

C Lunges, keep the knee traveling in line with the toe. Hinge from the hip keeping the back flat .Curl only with the arms and do not straighten up at the hips.

Lite BP: Standing, 2nd, NTO Same phrasing and movements as Reg except:

Part Cts Reps Movement Intro 1-4 8x Hold d-plié, R/L jabs in half-time

A Hold d-plié on jabs, s/s/s/hold jabs for s/s/dbl jabs, omit hop on lunges

B Smaller ROM on side kicks, marches for skips

C1/C2 Torso sltly fwd

R1-08 #16 Time: 3:06 1. Regular 2. Lite Original Mix (iTunes)


ALIVE & KICKIN’ by RIOT 303 VS OBSERVER LABEL: ZYX PURPOSE Medium-Heavy Cardiovascular Conditioning BP Standing, 2nd, NTO

Lyric Part Cts Reps Lower Body Upper Body Style 4 cts

Instr Intro 1 1, 2 16x R/L marches in 2nd Natural arms Energy! kickin’ Intro 2 1-4 7x R/L roundhouse kick Guard position NTO in the hip joint! Instr Intro 3 &1-2 8x NTO 2nd, kns bttb R/L elbow lift/lwr Instr Intro 4 1-4 4x NTO 2nd, kns bttb Dbl R/dbl L jabs, fists …Alive & Brk 8 cts 1x Hold NTO 2nd Arms low diags, fists Instr A 1-4

5-8

8x

R/L/R/L marches in 2nd R/L roundhouse kicks

Natural arms Guard pos

Sharp moves!

…Alive B &1-4 5-8

8x

NTO 2nd, kns bttb t/out R/L/R/L elbow lift/lwr, Dbl R/dbl L jabs, fists

Shoulder and back muscles are moving the arms!

kickin’ C1 1-8 4x Face L diag, R repeater kn lift 2x, rvs Natural arms Pivot on your toes! Instr C2 8 cts of 8 1x Cont dbl rptr kn lifts facing R, bk, L, fr, L, bk, R, fr Natural arms Change directions every 8 cts Instr B 4x (NTO 2nd, kns bttb) (elbow lifts, dbl jabs) Instr A 4x (marches in 2nd, roundhouse kicks) (nat arms, guard pos) Your knees face fr on the kicks!Instr B 4x (NTO 2nd, kns bttb) (elbow lifts, dbl jabs) Breathe! Instr A 4x (marches in 2nd, roundhouse kicks) (nat arms, guard pos) kickin’ End 6 cts 1x Hold NTO 2nd Hold arms 2nd, fists

Further Instructor Training A Roundhouse, don’t drop the arms from the guard position during the kick. Get good

extension at the knee. Keep the abs drawn in to maintain a stable core. Keep the knee of the stance leg in line with the ankle.

B Elbow lifts-maintain a 90 degree bend in the elbow. Lift elbows to shoulder level. Don’t allow the elbows to wander toward the front of the body Jabs- Think of punching “through” the target. When throwing the jab, be sure to keep the front elbow (the one protecting the face) up. The tendency is to allow this elbow to drop as the jab is thrown

C Knee lift-lift knees high and in line with the hips. Be sure to step back far enough with the lifting leg between lifts so there is a good line from your ankle, knee, hip and upper body.

Lite BP: Standing, 2nd, NTO Same phrasing and movements as Reg except:

Part Cts Reps Movement Intro 2 Roundhouse kicks to low diag Intro 3 1-4 4x Dbl R/dbl L elbow lift/lwr Intro 4 1-4 4x Single jabs fr in h-time

A 8x Roundhouse kicks to low diag B 1-4

5-8

8x

Dbl R/dbl L elbow lift/lwr Single jabs fr in h-time

Cont with: C1: 4x, C2: 1x, B: 4x, A: 4x, B: 4x, A: 4x, End

R1-04 #14 Time: 3:23 1. Regular 2. Lite #1 Radio Mix


THIS IS ACID by VOODOO SERANOLABEL: RADIKALPURPOSE Heavy Cardiovascular ConditioningBP Standing, 2nd, NTO


Intro 1-8 4x 2nd, NTO S/s/dbl jabs R/LA 1-4

5-81-8

2x

2R TO trav plièR ft steps out to 2nd/knees BTTBRvs all (2L trav pliè, L ft stps to 2nd)

Natural arms t/outS/s/dbl jab starting with RRvs all (nat arms t/out, s/s/dbl jab w/L)

You jab as you step out to 2nd!!!

B 1-45-8

5x

R/L diag knee lift across AST opp leg in demi-plieR/L roundhouse kick

Torso facing fr, L/R elbow pulls in to kneeArms in block position

Use those abs whenyou pull the knee up

A 4x (R trav pliè, step out 2nd/BTTB, rvs L) (nat arms t/out, s/s/dbl jabs, rvs L)B 8x (diag kn lfts, roundhouse kicks) (L/R elbow pulls in, block pos)A 5x (R trav pliè, step out 2nd/BTTB, rvs L) (nat arms t/out, s/s/dbl jabs, rvs L) Power it out!!!!B 4x (diag kn lfts, roundhouse kicks) (L/R elbow pulls in, block pos)C 1-4

5-89x

2nd, STO, knees shake TTBpelvis fr/bk 2x

8 quick jabs (double time)both arms hook/upper cut

THIS IS TOUGH!!!!HAVE FUN!!!!

A 4x (R trav pliè, step out 2nd/BTTB, rvs L) (nat arms t/out, s/s/dbl jabs, rvs L)End 2nd, NTO R jab/hold

Further Instructor TrainingA The pliè comes from the large muscle in your legs. Turn out from the hip, keep the

knees aligned over the toes. Take a big step and use the adductors to bring the feettogether. Finish the movements completely. Cue to step out with the leading foot tobegin the jabs. Chest is lifted, shoulder blades together and pressed down during thejabs. Keep the arm position in front of the chest, muscles contracted.

B Pull the knee across the body, rotating from the hip, to achieve the diagonal lift.Upper body lifted. Knees and toes forward during the kick, pressing through the heelas the leg presses and extends. Abs tight.

C Keep the jabs small, it is not a rotating punch. Lift the hip bones and squeeze the glutesduring the pelvic tilt. Feel the hook begin in the back.

R1-02 #8Time: 3:351. RegularTrack #2


TEMPLE by AURA PROJECT FEATURING MIKEM, FREDDY AND SCOTTYLABEL: ZYXPURPOSE Medium-Heavy Cardiovascular ConditioningBP Standing, 2nd, NTO

Lyric Part Cts Reps Lower Body Upper Body StyleIntro 1 ~1-4

~5-82x

2nd, NTO/R kn isol on uppercutRvs all L

R arm circles up/across torso/OH/out thru 2nd/uppercut across torso, holdRvs all L

Intro 2 ~8cts 3x 2nd, NTO/g-plie pos on uppercut Both arms cross in fr/OH/out thru 2nd/uppercut, holdBreak ~8cts 2nd, NTO, g-plie w/hip rls, hold Pull arms in front of torso

Tick sounds Intro 3 2 cts of 8 2nd, NTO, pulsing g-plie Hold uppercut posSynthesizer A 1-8

1-84x

R/L/R/L taps in 2nd AST dodge L/R/L/RCont taps in 2nd with dodges

Torso leans slightly L/R/L/R AST arms in blockposElbow jab R/L/R/L AST cont torso leans

Start this move on ct“&” with a dodge. Starttap on ct “1”.

B 1-81-8

2x

Face L, 2R repeater kn lifts, rvs L facing RFace fr, R/L/R/L kicks front, FF

Arms swing in oppositionBent arms pull bk/swing fr 4x Power comes out of

that heel!!!!!C 1-4

1-44x4x

1x

Knees pivot to face L diag/L kick to R diag, FFRvs all (pivot R/R kick to L diag)

R jab to L diag/arms in block pos to R diagRvs all (L jab to R diag/block pos to L diag)

knees pivot with body.No need to pivot on the1st rep of rvs!!!!!!

Break 4cts 2nd, NTO Arms in low diag, fistsDrum beat A 5x (dodge taps in 2nd) (block pos, elbow jabs) Abs tight!!!!!Gonna take B 2x (dbl rptr kn lifts, front kicks) (opp arms, arms pull bk/fr)

C 1x (kn pivots L/L kick with FF, rvs all) (R jab/block pos, rvs all) Sharp moves!Break 4cts 2nd, NTO Arms in low diag, fists

Synthesizer A 4x (dodge taps in 2nd) (block pos, elbow jabs)B 2x (dbl rptr kn lifts, front kicks) (opp arms, arms pull bk/fr)

End 2nd, NTO Arms in low diag, fists

Further Instructor TrainingA Toe taps with dodge-shift all your weight to one leg at a time. Keep the body and hips pointed

straight ahead. Your upper body should move in sync with the shifting of your weight from one leg tothe other. Keep your chest high during the dodge.

B Knee lift-lift knees high and in line with the hips. Use hip flexor muscles to lift the leg. Be sure tostep back far enough with the lifting leg between lifts so there is a good line from your ankle, knee, hipand upper body. Kick flicks, concentrate on getting the thigh waist high before you extend the kneefor the kick. Pull the toes back toward you as you extend the knee to maximize the kick.

C Jabs -knees are slightly bent in the “guard” position. Think of punching “through” the target. Whenthrowing the jab, be sure to keep the front elbow (the one protecting the face) up. The tendency is toallow this elbow to drop as the jab is thrown. Stay on the balls of your feet for the pivots from oneside to the other.

R2-03 #7Time: 3:301. RegularTrack #1, Mikem RadioEdit


JUICED by MAX LABEL: WE DO RECORDS PURPOSE Medium-Heavy Cardiovascular Conditioning, Core ***Backside of curve ONLY*** BP Standing, 2nd, NTO

FIT BIT: On Intro 1, your hands are in fists. Be sure to swing your elbows using power. On Intro 2, your core is stable as you power elbow jab to the side. Avoid releasing your ribs on the side to side elbow jabs. On Part ‘B’, both knees stay bent and your torso remains centered as you do the hop touches facing fr and facing the sides. Be sure that you don’t do lunges side to side when you are facing the front!

Part Cts Reps Lower Body Upper Body Style 4 cts

Intro 1 &1-2 6x STO 2nd, kns strtn/bnd to follow elbows Torso LNS L, R elbow lift/lwr, tight fists, rvs all, opp hnd in guard pos Lift on ‘&’! Intro 2 1, 2 8x STO 2nd, kns soft Core con, R/L elbow jabs 2nd, fists Jab on the

beat! Intro 3 1, 2 8x STO 2nd, kns soft Core con, R/L jabs 2nd, fists Intro 4 1-8 2x TO 2nd, strtn/g-plie, no hip rls, rpt 3x R punch OH/dn in fr, rpt, rvs, fists, opp hnd guard pos

A 1-8 1-8 1-8 1-8

4x

STO 2nd, kns strtn/bnd to follow elbows (Int 1) STO 2nd, kns soft (Intro 2) Cont kns soft (Intro 3) TO 2nd, strtn/g-plie, no hip rls, rpt 3x (Intro 4)

Torso LNS L, R elbow lift/lwr, fists, rvs all (Intro 1) Core con, R/L elbow jabs 2nd, fists (Intro 2) Core con, R/L jabs 2nd, fists (Intro 3) R punch OH/dn in fr, rpt, rvs, opp hnd guard pos, fists (I-4)

Powerful moves!

B &1-8 &1-4 &5-8

4x

NTO 2nd, R/L hop-tchs in d-plie, rpt 3x Face R, 4th pos, R ft fr, R/L/dbl R hop tchs fr/bk Rvs (face L, 4th pos, L ft fr, L/R/dbl L hop tchs)

Core con, torso sltly fwd/centered t/out, natural arms shake ttb Core con, torso LNS sltly in opp to ftwork, nat arms shake ttb

Both knees stay bent t/out!

A 3x (STO 2nd, kns strtn/bnd, kns soft, strtn/g-plie 4x) (elbow lift/lwr, elbow jabs 2nd, jabs 2nd, punches OH/dn) B 3x (NTO 2nd, d-plie hop-tchs, s/s/dbl hop tchs fr/bk) (core con/torso sltly fwd/cntrd/arms shake, LNS in opp/arms shake) Torso

centered! End 1 ct Face fr, NTO 2nd, legs ext Torso LNS L, R elbow lift/hold, fists, opp hnd in guard pos

Further Instructor Training

A Elbow lifts should move from the ball and socket of the shoulder. Avoid shrugging. Weight shifts toward the arm being raised. Elbow jabs-keep arm parallel to the floor. Begins with slight rotation of the body away from the direction of the jab. Keep elbow flexed tight. Jabs-weight shift toward the jabbing side. Think of punching “through” the target. Fist stays at same level as shoulder.

B Hopping touches-stay on the balls of the feet. Keep a slight bend in the knees and then absorb impact through entire lower body at landing. Be sure to turn the entire body in the direction the feet are pointing.

R3-10 #8 Time: 3:21 1. Regular


TKO by LE TIGRE LABEL: UNIVERSAL PURPOSE Medium Cardiovascular Conditioning BP Standing, 2nd, NTO

Lyric Part Cts Reps Lower Body Upper Body Style 4cts

Intro 7x 2nd, NTO, knees shake ttb t/out 2R/2L jabs Want more… A 1-4

5-8 1-8

6x

Face L, 4th pos w/L ft fr in d-pliè pos t/out 4R chasses trav bk Rvs all facing R (4th pos d-pliè/L chasses bk)

4R jabs Bent arms swing Rvs all (4L jabs, BAS)

These jabs hit on the cts…they do not hit on the “&s”.

T-K-O…. B 1-8 1-8

4x

2nd, NTO, kns slightly bent 2R plsg r-house kicks/ft to 1st, rvs

R/L/R/hold hooks, rvs Arms in block pos t/out

Use your abs to keep the body from twisting on the hooks

Got your money A 4x (4th pos facing L/R chasse bk, rvs facing R) (4R jabs/BAS, rvs all) Use muscle… T-K-O… B 5x (2nd, NTO, 2R/2L plsg r-house kicks) (R/L/R/hold hooks, rvs, block pos) Press through the heel A 4x (4th pos facing L/R chasse bk, rvs facing R) (4R jabs/BAS, rvs all) T-K-O… B 4x (2nd, NTO, 2R/2L plsg r-house kicks) (R/L/R/hold hooks, rvs, block pos) End 2nd, NTO R hook, hold

Further Instructor Training A Jabs- Think of punching “through” the target. When throwing the jab, be sure to

keep the front elbow (the one protecting the face) up. The tendency is to allow this elbow to drop as the jab is thrown. Chasse, keep the chest high and upper body centered over the hips. Slight bend in the knees and stay light on your feet.

B Hook swing arm should be parallel to the floor. Avoid letting the elbow drop. Use the obliques to help rotate the torso and generate the power for the punch instead of just using the arm and shoulder. Roundhouse, don’t drop the arms from the block position during the kick. Do not turn out at the hip. Keep the abs drawn in to maintain a stable core. Keep the knee of the stance leg in line with the ankle.

R2-05 #6 Time: 3:24 1. Regular 6. Le Tigre CD


SWITCH by WILL SMITH LABEL: INTERSCOPE RECORDS PURPOSE Light-Medium Cardiovascular Conditioning BP Standing, 2nd, STO

Lyric Part Cts Reps Lower Body Upper Body Style 4cts

Intro 1 1-4 4x L/R slight dbl lunges R/L dbl uppercuts across torso AST torso fwd Lunges are more of a bttb w/the uppercuts

Break 4cts 2nd, NTO Arms low 2nd, fists, hold Heeeyy… Intro 2 1-8

1-4 5-8

1x

4L/4R hip pushes 2L/2R hip pushes L/R/L/R hip pushes

4R/4L punches across torso to diag hi 1st 2R/2L punches across torso R/L/R/L punches across torso

Opposite hand is near the hip in a fist position. Really exaggerate those hips with the punches.

Heeeyy… A1 1-4 1-4

4x 4x

1½x

L/R slight dbl lunges R/L back kick facing L/R diag

R/L dbl uppercuts across torso w/ torso fwd Arms in block pos t/out (½ = R/L dbl uppercuts 4x)

THIS IS A BACK KICK NOT A R-HOUSE!!!!!

Heeeyy… B 1-8 1-4 5-8

2x

4L/4R hip pushes 2L/2R hip pushes L/R/L/R hip pushes

4R/4L punches across torso to diag hi 1st 2R/2L punches across torso R/L/R/L punches across torso

Use the obliques to pull the hip up.

I gotta question A1 1½x (slt dbl lunges 4x, back kicks 4x) (dbl uppercuts 4x, block pos t/out) Use your core!!!!! Heeeyy… B 2x (hip pushes in 4’s/2’s/1’s) (punches across in 4’s/2’s/1’s) Break 4cts 2nd, NTO Arms low 2nd, fists, hold Ahh, you just gonna A2 1-4

1-4 6x 4x

1x

(L/R slt dbl lunges) (R/L back kicks)

(R/L dbl uppercuts) (block pos t/out)

Break 4cts 2nd, NTO Arms low 2nd, fists, hold FOLLOW NOTES!!!!!!! B 5x (hip pushes in 4’s/2’s/1’s) (punches across in 4’s/2’s/1’s) End 1ct L hip push, hold R punch across to hi 1st , hold

Further Instructor Training A Use the obliques to create a strong rotation of the torso to produce the upper

cut. Time the transfer of weight to the front leg lunge with the torso rotation. Get full extension of the kicking leg at the top of the movement. Be sure students get their bodies’ turned so the kick is back and not out to the side.

B Hip pushes-focus on the primary movement coming from the pelvis and watch for cheating with just bending the knee. Keep the elbow up and extended at the end of the punch.

Lite BP: Standing, 2nd, STO Same phrasing and movements as Reg except:

Part Movement Int 1-2 Smaller movements

A Replace back kicks w/back tchs facing diag B Smaller movements

R2-05 #17 Time: 3:17 1. Regular 2. Lite 1.


FUNK STOP by DOCTOR G LABEL: WE DO RECORDS PURPOSE Light-Medium Cardiovascular Conditioning, Core BP Standing, 2nd, NTO

Part Cts Reps Lower Body Upper Body Style

2 cts Intro 1, 1& 14x NTO 2nd, knees bounce to the beat Arms 1st Arms in guard position, fists on last cts Get ready to think! A1 &1-8 4x Cont NTO 2nd, knees bttb Hold torso LN L AST R shldr drop ttb 4x, guard pos, fists, rvs Shldr lifts on ‘&’ B1 &1-8 2x Cont NTO 2nd, knees bttb Hold torso LN L AST R jab ttb 4x, opp arm in guard pos, fists, rvsA2 &1-4 4x (NTO 2nd, kns bttb) (hold torso LN L) R shldr drops ttb 2x, rvs

Push out on the ‘&’, pull bk on the beat

B2 &1-4 4x (NTO 2nd, kns bttb) (hold torso LN L) R jabs ttb 2x, rvs C1 &1-4

&5-8 &1-8

2x

NTO 2nd, kns bttb t/out

(hold torso LN L) R shldr drops ttb 4x (Part ‘A1’) (hold torso LN L) R jabs ttb 4x (Part ‘B1’) Rvs all

This is low impact, high intensity! Make it work!

C2 &1-8 2x NTO 2nd, kns bttb t/out (hold torso LN L) R shldr drops ttb 2x/R jabs ttb 2x, rvs all C1 1x (NTO 2nd, kns bttb) (hold torso LN L AST R shldr drops/jabs ttb 4x, rvs all)

Don’t let your arms drop out of guard position!

Note: There is always a set of one rep before you switch to the next body part. D1 1

2 3-8 1-8

2x

NTO 2nd, R abduct (lift), PF NTO 2nd, R abduct (lwr) to 2nd AST d-plie Rpt 3x Rvs (4L abduct/lwr to 2nd AST d-plie)

R arm triceps ext to low diag, L hnd in guard pos, fists Both arms guard pos, fists Rpt 3x Rvs all (4L triceps ext/guard pos)

Core contracted, chest is open, elbows don’t move as you extend the arms!

D2 1-8

2x

(NTO 2nd) 2R abduct/lwr to 2nd AST d-plie, rvs R triceps ext/guard pos, rpt, rvs Squeeze your abductors and triceps!

D1 1x (4R/4L abducts/lwr to 2nd AST d-plie) (4R/4L triceps ext/guard pos) Push off the floor! E 1-4

5-8 1-8

4x

NTO 1st, R/L/R/L skips fwd 1st, bnt knees TI/TO/TI/TO Rpt trav bk (skips, kns TI/TO/TI/TO)

Natural arms Both arms triceps ext/guard pos, rpt (as in Part ‘D1’) (nat arms, both arms triceps ext/guard pos 2x)

Get your knees up on the skips and your heels up as you pivot in and out!

C1 2x (NTO 2nd, kns bttb) (hold torso LN L AST R shldr drops/jabs ttb 4x, rvs all) C2 2x (NTO 2nd, kns bttb) (hold torso LN L AST R shldr drops/jabs ttb 2x, rvs all)

Core is tight as you lean side to side!

C1 1x (NTO 2nd, kns bttb) (hold torso LN L AST R shldr drops/jabs ttb 4x, rvs all) Here’s the set of one! D1 2x (4R/4L abducts/lwr to 2nd AST d-plie) (4R/4L triceps ext/guard pos) Cue “4”! D2 2x (2R/2L abducts/lwr to 2nd AST d-plie) (2R/2L triceps ext/guard pos) Cue “2”! D1 1x (4R/4L abducts/lwr to 2nd AST d-plie) (4R/4L triceps ext/guard pos) Another set of one! E 4x (skips fwd, kns TI/TO/TI/TO, rpt trav bk)

Hold NTO 1st on last ct (nat arms, both arms triceps ext/guard pos 2x, rpt) Hold both arms guard pos on last ct

You made it!

LITE: BP: Standing, 2nd, NTO, same as Regular version except: smaller movements t/out; Part ‘E’: marches for skips Further Instructor Training A Shoulder Drop-Difference between two shoulders is emphasized by depressing the one shoulder as you elevated the other. Spine moves with the

shoulder blades to increase the overall motion. B Jabs-knees are slightly bent in the “guard” position. Think of punching “through” the target. When throwing the jab, be sure to keep the front elbow (the

one protecting the face) up. The tendency is to allow this elbow to drop as the jab is thrown D Abduct-be sure to lift the leg directly in line with the body and not in front to emphasize the hip abductors and not hip flexors. Keep the knee straight.

The upper body must shift over the support leg. Core muscles must work to stabilize the torso during the arm and leg movement to the same side.

E Skipping, Land lightly going from the ball of the foot to the heel. When turning in with the hips, it is important that you are pivoting on the balls of the feet to minimize stress to the knee.

R2-08 #4 Time: 3:42 1. Regular 2. Lite


LOVE SEX MAGIC by Ciara LABEL: LAFACE RECORDS

PURPOSE Strength Training For: UT (delts, triceps, rhomboids), Legs (quads, glutes, hamstrings), Core ***To be used as optional strength training routine *** BP 1st, NTO TUBE Held loosely in hands NOTE: Follow notes as written for Part B and Part D.

Denotes a new unique movement for Personal Touch

Lyric Part Cts Reps Lower Body Upper Body ~6cts Intro 1-8

1-8 2 cts of 8

Back str: rot torso to facing R AST holding tube at with tension slightly below chest level Rvs to facing L Facing fr, Ham str: 1st, lean torso fwd to flat back with tube placed on legs, slowly lift up to neutral

Your touch A 1-4 8x R step fwd into 4th pos pliè lunge/step bk to 1st Pull tube up and over to R hip/rvs to tube at waistline AST tension on tube t/out

Show me B 8x Cont R step fwd pliè lunge/step bk to 1st R triceps ext/bnd OH (R elbow out to 2nd t/out and L hand in fr of chest t/out)

All night show C 1-8 4x 1st, NTO, knees d-pliè/strtn ttb t/out Pull tube up and over to R hip w/torso ln bk/rvs to tube in 1st AST torso leans bk/neut ttb t/out, rvs all L

Everything ain’t A 8x L (step fwd pliè lunge/step bk to 1st) L (tube over to R hip/rvs to fr, rvs all) Show me B 8x L (step fwd pliè lunge/step bk to 1st) L (triceps ext/bend OH) All night show C 4x (1st, kns d-pliè/strtn t/out) (tube over to R hip/rvs to fr AST torso lns bk ttb, rvs all L) This is the D

1-8

6x Trans tube under feet on 1st cts 1st, NTO, kns slightly bent

R bent over row (pull bk/rls), rvs L

All night show B 8x R (step fwd pliè lunge/step bk to 1st) R (triceps ext/bend OH) All night show B 8x L (step fwd pliè lunge/step bk to 1st) L (triceps ext/bend OH) C 6x (1st, kns d-pliè/strtn t/out) (tube over to R hip/rvs to fr AST torso lns bk ttb, rvs all L)

Further Instructor Training A Keep knee tracking forward as torso rotation will pull knee out. Arms are

extended to increase the demand on the obliques. B Pull tube perpendicular to floor to line up triceps for maximum involvement. B

ball Momentum of ball traveling overhead will causes lower back to extend. Abdominals should engage to control how much extension occurs.

C Be sure the work in the legs is helping control the upper body along with the abdominals.

D Body must be stable through the hips and lower back to anchor for the row. The more parallel the torso is to the floor the more engaged the lats become.

R3-09 #20 Time: 3:40 1. Tube 2. Stand (Desc) 3. Floor (Asc) 4. Ball 5. Chair Feat. Justin Timberlake (iTunes)

Stand (Desc) BP: Standing, 1st, NTO, holding one wt in 1st Same phrasing and movements as TUBE except: Part Movement Int Both hands holding wt t/out A Both hands holding wt t/out B R OH press/lwr dn C Both hands holding wt t/out D R bent over row, switch wt to L hand in fr, rvs

Option to Descend on last few reps of part C or remain standing. Chair

BP: Seated,1st, holding one wt on top of legs Same phrasing and movements as STAND except: Part Movement Int Seated t/out A-B Replace lunges w/R knee lift C-D Seated t/out

Ball BP: Standing, 1st, NTO holding ball in 1st Same phrasing and movements as STAND except: Part Movement Intr Holding ball t/out

A Holding ball t/out B Lift Ball OH/lwr dn C Holding ball t/out D Both hands holding ball as you row bk to

R/lwr ctr, rvs L

Floor (Ascend) BP: hi kneel pos holding one wt in 1st Same phrasing and movements as STAND except:

Part Movement Intr Hi kneel pos t/out A-B R kneeling pos t/out C-D Hi kneel pos t/out Option to Ascend on last few reps of part C or remain kneeling.


ALL THE LOVERS by KYLIE MINOGUE LABEL: EMI RECORDS

PURPOSE Strength Training For: Abdominals ***Meets abdominal requirement*** BP 1st, NTO WEIGHTS No weights


Lyric Part Cts Reps Lower Body Upper Body Intro 2 cts of 8 1st, NTO, arms cross in 1st/lift up to OH/open out/lwr dn thru 2nd/dn to 1st …move. A 1-4

5-8 1-8

3x

1st, NTO R arm swings to OH w/L lateral crunch, rvs to neutralR elbow pulls bk w/R torso rot obl con, rvs to neutral Rvs all L (R lat crunch w/arm, L torso rot w/obl con)

…lovers, that have B1 1-4 1-4

8x 8x

1x

R straight leg exts across/bk to 1st AST abdominal contraction w/R arm sweep across/bk to 1st

Rvs L (L leg across/1st AST L arm sweep acr/1st w/ab cont)

Feel . Can’t you A 4x (1st, NTO) (R lat crunch/lift to neut/torso rots w/elbow, rvs all L)…lovers, that have B1 1x (R leg exts acr/bk to 1st w/ab cont, rvs L)Dance Break ~8cts Trans dn to a reverse plank pos C1 2 cts of 8 1x Hold reverse plank pos t/out Hands on floor behind supporting Synthesizer C2 1-8 5x Reverse plank pos, R/L leg lift/lwr…lovers, that have B2 8x

7x 1x

Trans bk to standing on 1st few reps (R leg exts acr/bk to 1st w/ab cont)(L leg exts acr/bk to 1st w/ab cont)

End ~4cts 1st, NTO Arms release bk/lift up to OH diag, hold

CHAIR: BP: seated on chair, ft 1st; SAO except seated on chair t/out. Further Instructor Training

A Arm should come overhead directly in line with torso to maximize the gravitational pull on the lateral obliques. When reaching behind you, a slight backward lean will engage the abs even more to work to slow the body down.

B Allow pelvis to rotate around support leg and you extend opposite leg. Abdominals work to tilt the pelvis backward but not to round the upper back.

B Floor Be sure entire torso is rotating toward bent knee. Avoid pulling elbow across the face and not turning through the torso.

C Should be a direct line from the ankle, through the hip to the shoulder. Do not allow buttocks to drop to the floor. Shoulder blades and upper back must contribute to avoid stress on the shoulder joint. When foot is removed from the floor, the glutes and back muscles must also resist and rotation.

C Ball Ball has the added stability requirement of the side to side motion in conjunction with raising the hips into extension. Widening the feet makes it easier and narrowing the feet makes it harder.

Floor BP: seated, 1st w/knees slightly bentSame phrasing and movements as Reg except:

Part Movement Int – A Seated pos

B Supine pos, R arm exts across w/L obl cont AST R leg exts/pulls in Rvs all L

R4-10 #27 Time: 3:20 1. Stand 2. Floor 3. Chair 4. Ball 5. LIte Single (iTunes)

Lite BP: seated, 1st w/knees slightly bentSame phrasing and movements as Reg except:

Part Movement Int – A Seated pos

B Supine pos, R arm exts across w/L obl cont AST R leg ext w/L ft on fl Rvs all L

C1-C2 Reverse plank pos seated on floor t/out Ball

BP: seated on ball, 1st

Same phrasing and movements as Reg except: Part Movement

Int – A Seated pos B Supine pos, R arm exts across w/L obl cont, Rvs all L

C1 Hold Reverse plank pos in supine on ball t/outC2 Add R leg ext w/tap/st bk to 1st, rvs L


BLEEDING LOVE by LEONA LEWIS LABEL: 2007 SIMCO LMTD/SONY

PURPOSE Strength Training For: Legs (glutes, hams, quads, abductors, adductors), UT (delts, rhomboids), Core Tube: add triceps and lats. *** Meets Gluteal requirement ***

BP 1st, NTO WEIGHTS Both hands hold one weight in front of chest

Denotes a new unique movement for Personal Touch FIT BIT: This routine is great for the legs because it utilizes your legs in many ways. Remember that there are 4 moves to each one. The change from one leg to the other is when the core has to really engage. The leg that you are lunging with, whether it’s forward or backwards, is the same leg that will come back to first position. People will get confused, so make sure to cue it correctly.

Lyric Part Cts Reps Lower Body Upper Body 4 cts of 8 Hold pos

Closed up A1 2 cts of 8 4x 4R pulsing abductions, rvs L Hold wt in front of chest t/out But, I don’t A2 2x (4R/4L plsg abductions) Hold wt OH t/out, abdominals contracted t/out I keep bleeding B 1-4 8½x Face R, R TO lunge pos t/out Face R, L bent over row lwr/rot torso twds L as you pull the

elbow bk (½ = L row lwr, hold) Break ~8cts Trans to feet in 1st I’m trying hard C1 1-7

8 1-8

4x

R ft steps bk into 4th pos plsg lunge 4x Bring R ft fwd to 1st Rvs L (stp bk to 4L plsg lunges/bring up to 1st)

Hold wt in front of chest t/out

But, I don’t C2 2x (4R/4L plsg lunges stepping back) Hold wt OH t/out, abdominals contracted I keep B 8x L (TO lunge pos t/out) R (bent over row lwr/rot torso as you pull bk) And it’s draining D1 1-7

8 1-8

2x

R ft steps fr into 4th pos plsg lunge 4x Bring R ft bk to 1st Rvs L (stp fr to 4L plsg lunges/bring bk to 1st)

Hold wt in front of chest t/out

I don’t care D2 2x (4R/4L plsg lunges stepping fr) Hold wt OH t/out Keep bleeding B 8x R (TO lunge pos t/out) L (bent over row lwr/rot torso as you pull bk) Keep bleeding B 8x L (TO lunge pos t/out) R (bent over row lwr/rot torso as you pull bk) E 1-8

2 cts of 8 2nd, TO pulsing g-pliè t/out Hold wt in front of chest t/out

Slowly lift wt to OH End 2nd, TO g-pliè pos slowly lifts to straight legs Wt OH, hold

Step: SAO except ft on step during lunges. Further Instructor Training

A Abduct-be sure to lift the leg directly in line with the body and not in front to emphasize the hip abductors and not hip flexors. Keep the knee straight. Use your obliques to minimize side bending of the torso.

B Bent over row, be sure you are hinging from the hip as you bend forward to avoid rounding the lower back. This movement is initiated with the lats and finished by retracting the scapuli. The rotation occurs at the hips and the upper back. The abdominals should be stabilizing the lower back as you rotate.

C Torso stays vertical. Avoid bending forward as the hip extends behind you. D During the quick transitions of this section, be sure your foot placement is correct and if necessary cut down on the distance of the lunge to

give you better control of your momentum. E TO pulsing G-pliè, Knee must travel in same direction as foot is pointing. Pushing with the quads, glutes and hamstrings to raise the hips

back up. Always keep feet and knees pointing in the same direction.

R2-08 #23 Time: 4:22 1. Stand 2. Tube 3. Chair 4. Ball 5. Step-H (iTunes)


#23 BLEEDING LOVE by LEONA LEWIS (cont’d)

Ball BP: Standing 1st, holding ball in front of chest Same phrasing and movements as Reg except:

Part Movement A1-A2 Holding ball t/out

B Lwr ball dn to R diag/pull ball bk to opp obl AST torso holds leaning pos to R t/out

C1-E Holding ball t/out

Chair BP: Standing BC, HOC, one wt is placed on seat of chair Same phrasing and movements as Reg except:

Part Movement A1-A2 HOC t/out

B R HOC t/out (pick up wt on 1st cts) C1 HOC t/out C2 Hold R arm OH for R lunges, rvs for L D1 Same as C1 D2 Same as C2

Tube BP: Standing 1st, tube under ft w/handles in hands Same phrasing and movements as Reg except:

Part Movement A1-A2 Standing on tube w/handles in hands t/out

B R ft on tube t/out C1 Add plsg tricep exts to 2nd t/out C2 Add 4R plsg lat pull dns, rvs L D1 Add plsg tricep exts to 2nd t/out D2 Add 4R plsg lat pull dns, rvs L E Hold tension in tube t/out


HALF OF MY HEART by JOHN MAYER LABEL: SONY MUSIC ENTERTAINMENT

PURPOSE Strength Training For: Abdominals, Core ***Meets Abdominal requirement *** BP 2ND, TO WEIGHTS NO WEIGHTS


Lyric Part Cts Reps Lower Body Upper Body Intro 1 2 cts of 8 1x R obl str: R arm OH w/torso ln L/lift torso to neut w/R arm opening out/dn, rvs L

Intro 2 1-4 5-8 1-8

2x

2nd, TO g-pliè/strtn t/out R arm lifts out to OH w/torso ln L/lwr arm back dn to 1st

Torso fwd to L diag w/R arm OH/lift torso to neut w/R arm bk to 1st Rvs all L (arm OH w/torso ln/neut, fwd to R diag w/arm OH/neut)

I was born A1 1, 2 16x 1st, NTO Pulsing abdominal contraction AST hands placed behind back t/out Then you come A2 1-4 4x Add R/L diag arm push dn to 1st w/pulsing ab contractions, FHTry my best A1 8x (plsg ab cont w/hands beh back)Half of my heart B 1-4

1-4 4x 9x

Face L diag, R straight leg lift fr/arabesque bkCont

Arms dn nr sides t/out, abdominals contracted t/outAdd R arm swing in opp of leg (swing beh/lift to hi 1st)

I was made A1 12x (1st, NTO) (plsg ab cont w/hands beh back) A2 6x (R/L diag push acr w/plsg ab cont)Showing me A1 8x (plsg ab cont w/hands beh back)Half of my heart B 4x

9x L (face R diag, L strt leg lift/arabsq bk)Cont

(arms dn nr sides t/out)L (arm swing beh/hi 1st)

Faith is strong C 1-4 5-8 1-8

4x

2nd, TO g-pliè/strtn t/out R arm lifts out to OH w/torso ln L/lwr arm back dn to 1st

Torso fwd to L diag w/R arm OH/lift torso to neut w/R arm bk to 1st Rvs all L (arm OH w/torso ln/neut, fwd to R diag w/arm OH/neut)

Half of my heart B 4x 8x

R (face L diag, R strt leg lift/arabsq bk)Cont

(arms dn nr sides t/out)R (arm swing beh/hi 1st)

Half of my heart B 4x 8x

L (face R diag, L strt leg lift/arabsq bk)Cont

(arms dn nr sides t/out)L (arm swing beh/hi 1st)

Half of my heart A1 8x (1st, NTO) (plsg ab cont w/hands beh back) A2 5x (R/L diag push acr w/plsg ab cont)

Chair: SAO except seated on chair t/out; Part B: facing fr while seated on chair, omit arabesque and replace w/tch dn to 1st. Ball: SAO except seated on ball t/out; Part B: facing fr while seated on chair, omit arabesque and replace w/tch dn to 1st. Lite: Same as FLOOR version except Part A1-A2: place hands behind on floor for support t/out.

Further Instructor Training A Ideally, this exercise is more of an isometric contraction with minimal spinal flexion.

Flexing the spine in this position may help students’ better feel the abdominals but they should be discouraged from too much spinal flexion.

B Stability on stance leg is critical for success with this exercise. Resisting rotation of the pelvis enhances the demand of the exercise.

B Ball

Stability for the movement comes from gathering stability through the foot and leg on the floor. Ball should not shift away as leg is raised.

C Arm is an extension of the torso and increases the work at the abs, back and hips. C

Chair Because pelvis is fixed on chair, student must have good flexibility in the obliques and back muscles. Students should be reminded to begin this movement with smaller ranges of motion initially.

Floor BP: seated on floor, wide 2nd pos w/kns bent, ft on floor Same phrasing and movements as Reg except:

Part Movement Int 1-2 Seated on floor t/out A1-A2 Seated pos, ft in 1st, kns bent slightly

B R obl cont AST R att lift/lwr Cont w/L arm reaching across/OH diag Rvs all

C L lateral crunch w/R arm OH L obl cont w/R arm reach acr/pull in Rvs all L

R1-10 #23 Time: 4:10 1. Stand 2. Floor (Lite) 3. Ball 4. Chair With Taylor Swift (iTunes)


HEARTACHE TONIGHT by MICHAEL BUBLE LABEL: REPRISE RECORDS

PURPOSE Strength Training For: Legs (adductors, quads, hams, gluteals), UT (triceps, rotators, delts, biceps), Core ***To be used as optional strength training routine *** BP 2ND, TO WEIGHTS Holding one weight in L hand only. NO LEG WEIGHTS ALLOWED.


Lyric Part Cts Reps Lower Body Upper Body Intro 2 cts of 8

1-8 R adductor str: R leg ext to 2nd w/L kn in d-pliè AST torso fwd, hold, rvs L

Trans torso up to neutral with wt in R arm OH holding wt Somebody’s A 1-4 17x R TO pulsing lunge t/out R OH triceps press (bend/ext) …heartache B 2 cts of 8 2x S/s/dbl TO lunges R/L in pliè pos t/out Bth hnds hldg wt, rot wt R/L, R arm rots out in 90° pos 2x, rvs Some people A 18x L (TO pulsing lunge t/out) L (OH triceps press) …heartache B 4x (s/s/dbl TO lunges in pliè pos t/out) (rot wt in s/s/dbl arm pttrn) C 1-8

1-8

2x

2nd, TO pulsing g-pliè 4x Cont

Hold wt in fr of torso t/out Rot torso R/L/R/L AST holding wt in fr of torso t/out

Somebody’s A 9x R (TO pulsing lunge t/out) R (OH triceps press) A 8x L (TO pulsing lunge t/out) L (OH triceps press) …heartache B 2x (s/s/dbl TO lunges in pliè pos t/out) (rot wt in s/s/dbl arm pttrn) …peek around the

C 3½x +8cts

(TO plsg g-plies 4x, rpt) ½ = plsg plies w/wt in fr 8cts = hold TO pliè pos, straighten legs on last ct

(wt in fr of torso, rot torso R/L/R/L)

Option to Descend to hi kneel pos on last reps

Chair: BP: seated on chair; SAO except Intro: seated; Part A: R OH triceps press w/R att lift/lwr; Part B: seated lunges t/out.

Further Instructor Training A Triceps press, it is very important to control the rate of speed of the dumbbell

being lowered and to avoid bouncing at the bottom. Stay tall and keep the dumbbell in the lower arm close to the body to avoid pulling you forward.

A floor Keep elbows in while lowering the weights. Keeping the elbows in line with the hand and shoulder maximizes the triceps engagement.

A tube Be sure there is a direct angle between both hands and scapula on the extending arm is stable.

B Rotation of the torso involves torso moving as a unit from the hips. Work increases with dumbbell in one hand as weight is moved farther from the center of your body. Core works first and then shoulder girdle muscles.

C Torso is vertical with slight anterior tilt of the pelvis to keep lower back muscles active for spinal stabilization. Rotation occurs at the hips and not the lower back.

R2-10 #24 Time: 3:52 1. Stand (desc) 2. Floor 3. Ball 4. Chair 5. Tube (iTunes)

Floor BP: Seated, ft in 1st w/kns bent slightly, a wt on each side on floor Same phrasing and movements as Reg except: Part Cts Reps Movement Intro Seated adductor stretches

Trans to supine pos w/wts OH, kns bent w/ft on floor A Both arms OH triceps press AST R TO bent knee

adduction/rot bk into 1st B Legs OH, adduction in s/s/dbl pttrn AST pec flyes in

s/s/dbl pttrn C 1, 2 Legs OH, plsg adductions AST plsg pec flyes t/out

Lift torso up to sitting pos on last reps of Part C at the end.


HEARTACHE TONIGHT by MICHAEL BUBLE (cont’d)

Ball BP: Seated on ball Same phrasing and movements as Reg except:

Part Cts Reps Movement Intro Seated A-B Seated lunges t/out C Trans to straddling ball on 1st cts

Straddling ball, relax/squeeze w/wt in fr of torsoCont w/rot of torso and wt R/L/R/L

Cont as follows: D 9x

8x Cont relax/sqz on ball w/R OH triceps press Rpt for L OH triceps press

B Trans to seated on ball on 1st cts C Hold last squeeze to the end

Tube BP: Standing, 2nd, TO, handles in hands Same phrasing and movements as Reg except:

Part Cts Reps Movement A R OH triceps press w/L hand nr L hip t/out B Hold tension in tube as you rot in s/s/dbl pttrn C Hold tension in tube in fr of chest t/out moves


PEACE, LOVE AND HAPPINESS by G.LOVE & SPECIAL SAUCE LABEL: BRUSHFIRE RECORDS

PURPOSE Strength Training For: Legs (hams, glutes, quads ), UT (pecs, deltoids, rhomboids ), Core ***Meets gluteal requirement *** BP 1st, NTO WEIGHTS In hands FIT BIT: Make sure that the heel is lifted as you are leaning back, You want to push down into the back leg as you lean back while you are engaging your core.


Lyric Part Cts Reps Lower Body Upper Body 2 cts of 8 Hold pos, trans R leg beh on last cts

Intro 1-8

1-8

R leg beh with heel lifted, push back into the R ft in d-plie/strtn, rpt Rvs L (push back into L ft in d-plie/strtn)

pec cross alternating arms in fr/open out to nr sides w/palms facing fr AST torso leans back/lifts to neutral Rpt

Why is this world A 1, 2

3, 4

8x

R leg beh w/heel lifted, push back into R ft in d-plie/strtn R hamstring curl (lift/lwr)

Pec cross w/R over L AST torso lns back/open out to low diag w/palms fr with torso lifted to neutral Hold low diag pos w/palms fr

Peace, love B 1, 2 3-4

8x

R arabesque (lift/lwr) R hamstring curl (lift/lwr)

Hold wts in low diag pos w/palms facing fr t/out

Breathe in deep A 8x R (ft beh d-plie/strtn) R (pec cross w/torso ln, hold arms in low diag pos) Peace, love B 8x R (arabesque, ham curl) (hold wts in low diag pos) Tired of all A 8x L (ft beh d-plie/strtn) L (pec cross w/torso ln, hold arms in low diag pos) Guitar B 8x L (arabesque, ham curl) (hold wts in low diag pos) A 8x L (ft beh d-plie/strtn) L (pec cross w/torso ln, hold arms in low diag pos) Peace, love B 8x L (arabesque, ham curl) (hold wts in low diag pos) Peace, love C 1-8 6½x 2nd, NTO, plsg g-pliè w/hip rls AST pushing dn into the heels t/out Pec cross w/R over L, row both arms back, rvs all

½ = pec cross w/R over L, row back End ~4cts 2nd, NTO, holding g-plie pos, slowly strtn legs, hold Hold arms in back row pos, slowly lwr to 1st as torso lifts

Further Instructor Training A Pec cross-the primary work on this exercise is the slowing down of the weight

and changing direction. As the dumbbells cross in front of the chest, it is the rhomboids and mid traps slowing them down. As the dumbbells move behind the back, it is the pecs that are slowing them down. Hamstring curl-bringing the heel straight back emphasizes all of the hamstrings. If the knee turns out and heel comes in, more focus is put on the lateral hamstrings.

A Floor During hamstring curls, bring heel directly to buttocks and avoid rotating out at the hip or rotating pelvis back on the side of the lifting leg. Stability of the support leg is very important.

B Arabesque-as the leg extends behind you, you must control the pelvis with the abdominals to avoid hyper extending the lower back. Lift the chest high and use all the spinal extensors.

R4-08 #29 Time: 3:43 1. Stand 2. Floor (Step) 3. Tube 4. Ball (iTunes)

Floor (Step) BP: on all 4s, wrap weights around ankles (TOS on all 4s – perform same as floor version except hands are on the floor in front of step t/out) Same phrasing and movements as Reg except:

Part Cts Reps Movement Intro 1-4 4x Push ups

A Push up w/R leg ext beh and toe on floor R ham curl/lwr toe to floor

B R arabesque, R ham curl C 1-4 13x Push ups


#29 PEACE, LOVE AND HAPPINESS (cont’d) Ball

BP: seated with ball btw legs, wts on floor nr sides Same phrasing and movements as Reg except: Part Cts Reps Movement

2 cts of 8 Trans to supine pos w/heels on ball and knees slightly bent, grab hand held wts in each hand

Intro 1-4 4x Pec flyes (lift/lwr) AST hip extension (press/rls)A 1-4 Cont B 1-4 Heels roll ball in/out AST holding arms in 90° C 1-4 Feet flat on ball, hip ext (press/rls) w/pec flyes

Tube BP: Tube around R ankle, L handle in hand Same phrasing and movements as Reg except:

Part Cts Reps Movement Intro 1-4 4x R leg beh w/L ft on tube, L pec cross/rls

A L pec cross/rls w/leg pttrn B Hold tube out w/L hand t/out C 1-4 13x Wrap tube around back, pec press/pull in AST

plsg g-pliè


I WISH YOU LOVE by JANE MONHEIT LABEL: N-CODED MUSIC

PURPOSE Strength Training For: UT (deltoids, triceps, biceps), Core ***Meets UT requirement *** BP Standing, 1st, NTO WEIGHTS On floor nearby


Lyric Part Cts Reps Lower Body Upper Body (Good)bye Intro 1 8 cts

4 cts 6 cts 8 cts 6 cts 8 cts

1x

UT str: NTO 1st, arms press OH, FHs, wrists out, head looks up Delt str: Arms press hi 1st, FHs, head looks fr Bk str: Round back, cont arms press hi 1st, FHs Triceps str: Knees soft, torso fwd, arms press beh, FHs Rpt UT str Lower arms 2nd/1st Bend knees, pick up wts, lift to shldrs on last cts

I wish you Brk ~3 cts 1x NTO 1st Hold wts nr shldrs bluebirds A 1-8 4x NTO 1st, kns soft R/L OH presses (ext/bnd) July B 1-8 4x NTO 1st, kns soft R/L arm ext hi 1st (ext/bnd) heart C 1-8 4x NTO 1st, kns soft Torso fwd, R/L triceps kickback (ext/bnd) shelter A 4x (NTO 1st, kns soft) (OH presses) Saxophone D 1, 2

3, 4 5-8

4x

NTO 2nd, hips face fr t/out Core rots torso R, arms low diags, palms dn Core rots torso fr (arms low diags, palms dn) Rvs all (core rots torso L/fr, arms low diags, palms dn)

Saxophone E 1, 2 3,4 5-8

4x

NTO 1st, hips face fr t/out Core rots torso R, static hammer curl Core rots torso fr (static hammer curl) Rvs (core rots torso L/fr, static hammer curl)

Piano D 4x (NTO 2nd, hips face fr) (core rots torso, arms low diags, palms up) Piano E 4x (NTO 1st, hips face fr) (core rots torso, static hammer curl) bluebirds A 4x (NTO 1st, kns soft) (OH presses) July B 4x (NTO 1st, kns soft) (arm ext hi 1st) heart C 4x (NTO 1st, kns soft) (triceps kickback) shelter A 4x (NTO 1st, kns soft) (OH presses) …when B 4x (NTO 1st, kns soft) (arm ext hi 1st) I wish you love C 4x (NTO 1st, kns soft) (triceps kickback)

(NTO 2nd, hips face fr) (core rots torso, arms low diags, palms up Scat and sax D 5x Optional Descend to hi kneel on last rep

TUBE: BP: Standing,1st, NTO, tube on floor nearby, same as Standing version except tube under feet, handles in hands for weights t/out BALL (CHAIR):BP: Seated on ball, narrow 2nd, NTO, wts on floor nearby, same as Standing version except Intro/Parts ‘A’/’B’/’C’/’E’: seated on ball, NTO narrow

2nd; Part ‘D’: seated on ball, NTO 2nd FLOOR: BP: Narrow 2nd hi kneel, wts on floor in front, same as Standing version except narrow 2nd hi kneel t/out. Option to Ascend on last rep.

R4-09 #24 Time: 4:20 1. Stand (Desc) 2. Floor (Ascend) 3. Tube 4. Ball (Chair) (iTunes)


I WISH YOU LOVE (cont’d)

Further Instructor Training A Overhead press should be done from the ball and socket joint of the shoulder without shrugging. The press should finish over the shoulders and

not in front of the body. B Arm stays parallel to the floor as it extends. Torso muscles must resist the tendency for the torso to flex and rotate.

Tube Triceps also working hard here because of the line of pull of the tube and the tendency for the elbow to flex. C Overhead reaches, don’t push hips forward. Keep hips over ankles front to back as you side bend. Keep arm and torso all in the same plane to

maximize the stretch. Keep torso in good vertical alignment during the rotations. Some motion must occur with the pelvis moving on the femur.

D Rotation occurs from the hips and the thoracic spine. Arms maintain the same relationship to the torso throughout the movement. E Arms closer to the body allows the body to rotate faster and with less torque then when the arms are away.


L-O-V-E by JOSS STONE LABEL: VIRGIN RECORDS PURPOSE Stretch or Stretch/Ascend/End ***This routine can either be used as your choreographed stretch routine to be

placed within your set or use it as your ending routine. *** BP Standing, 1st, NTO FIT BIT: Here is another multipurpose routine. You can do it as a standing stretch or a standing ending stretch. You can do it on the floor only or you can start on the floor and ascend to end it.


Lyric Part Cts Reps Lower Body Upper Body 8cts L, is for A 1-8

1-8 1-8 1-8

4 cts of 8

1x

1st, NTO Slight d-pliè, hold 2nd, NTO 1st, g-pliè w/hip rls, hold Rpt all (1st, d-pliè, 2nd, g-pliè in 1st)

Arms rch to OH/hold, AST head looks up (L) Torso leans R w/arms slightly bnt OH (O) Arms open up to OH diags (V) Torso fwd w/arms ext to hi 1st (E) Rvs all L (L-O-V-E)

B 1-8 1-8

2 cts of 8

R hip str: pull R knee up twds chest w/bth hands holding knee up, hold R quad/hip flxr str: face L, R ft beh, hold Rvs all L (hip str, quad/hip flxr str)

C 1-8 1-8

2 cts of 8

(rpt R hip str) Ham str: place R ft to fr diag, bth knees straight and tip forward to a flat back, hold Rvs all L (hip str, ham str to diag)

L, is for A 1x (1st, d-pliè, 2nd, g-pliè in 1st, rpt all) (L-O-V-E pttrn, rvs all) Love was D 2 cts of 8 2x R hip str: R kn up w/hnds holding kn, rvs L E 1-8

1-8 1-8

1st, NTO Slowly lwr torso dn, round over w/hnds on floor Hold pos, slowly round up Slowly lift arms up to OH, hold

Further Instructor Training A When the arms are overhead, rotate the forearms so the palms face each

other. This will better rotate the scapuli and better recruit the extensor muscles of the spine.

B The closer the knee is brought to the chest and the higher the knee is brought on the chest the greater the stretch to the posterior hip and back.

C Hamstring stretch is done with hip hinge, which avoids rounding the lower back and isolates the stretch to the hamstrings.

D The closer the knee is brought to the chest and the higher the knee is brought on the chest the greater the stretch to the posterior hip and back.

E If lower back is unstable, use your hands on your legs and walk your hands toward the floor while supporting yourself with your upper body on the legs. Use the opposite motion to return to the start by walking your hands back up your legs.

Floor BP: Seated, legs ext w/ft in 1st Same phrasing and movements as Reg except:

Part Movement A Seated t/out B Seated hip str

Seated quad/hip flxr str: both knees bent in stag pos C Seated hip str

Ham str: R leg to 2nd as torso leans over leg Option to ASCEND after part C or remain seated

R5-07 #30 Time: 2:48 1. Stand 2. Floor 3. Chair (Ball) (iTunes)

Chair BP: Seated, ft in 1st Same phrasing and movements as Reg except:

Part Movement A Seated t/out B Seated t/out C Seated t/out A Ascend to standing in front of Chair D RSC w/L HOC t/out E L HOC t/out

End with arms OH, hold


LIFE, LOVE, AND LAUGHTER by DONAVON FRAKENREITER LABEL: UMG RECORDING

PURPOSE Stretch/Ascend/End and Strength Training For: UT (traps, rhomboids), Core BP Standing, 1st, NTO WEIGHTS In hands


Lyric Part Cts Reps Lower Body Upper Body Guitar 2 cts of 8 The counts are quick! Don’t look A 2 cts of 8 4x NTO 1st R/L/dbl R trap lifts, rvs, palms fr t/out …What about B 1-4 8x (NTO 1st) R/L trap lifts, palms fr t/out life, love, and laughter

C1 1-8 1-8

5x 3x

1x

Face R, 4th pos lunge, R ft fr, L leg strt Rvs (face L, 4th pos lunge, L ft fr)

Torso sltly fwd, R rhomboid pull bk/hold, L arm fr low diag, arms sltly bnt Rvs (torso sltly fwd, L/R pull backs) Begin with the pull back

Things are A 2x (NTO 1st) (s/s/dbl trap lifts) …What about B 8x (NTO 1st) (alt trap lifts) life, love, and laughter

C2 4x 4x

1x

(face R, 4th pos lunge, R ft fr) (rvs)

(torso sltly fwd, R/L rhomboid pull back/hold) (rvs)

laughter B 4x (NTO 1st) (alt trap lifts) Instr…We got A 4x (NTO 1st) (s/s/dbl trap lifts) life, love, and laughter

D 2 cts of 8 2 cts of 8 4 cts of 8

1x

Set wts down on first cts Ham/bk str: face R diag, 4th pos, R ft fr, strt legs, torso fwd, flat back, R ext arm OH, L arm ext beh, head looks dnQuad/hip flxr str: R 4th pos lunge, L ken bnt, tuck pelvis, torso LNS bk, R reach beh, L reach hi 1st, head looks fwdRvs all (face L diag, 4th pos/L ft fr, Ham/bk str, Quad/hip flxr str)

life, love, and laughter

E 2 cts of 8 2x+ 4 cts

NTO 1st, kns strtn/bnd ttb R/L/dbl R arm ext 2nd AST shldr roll fr, rvs, hd looks R/L/R to follow arms (4 cts = slow R arm ext 2nd/shldr roll fr, hold)

Further Instructor Training A Shrug-keep the elbow hanging straight to avoid compensating with your bicep. Shrug

straight up with the shoulder and not forward. Relax the shoulder all the way and allow it to drop in between repetitions.

B Shrug-keep the elbow hanging straight to avoid compensating with your bicep. Shrug straight up with the shoulder and not forward. Relax the shoulder all the way and allow it to drop in between repetitions.

C Lower back should be stabilized as you hinge from the hip. The arm movement is finished with a slight rotation of the torso .

D Hamstring/back stretch-as you bend forward at the waist, keep your body weight over your feet and not in front of it. Hinge from the hip and stabilize the lower back as the torso moves toward the thigh. Quad/hip flexor stretch can be optimized and the spine can be protected by drawing in the abdominals during this stretch. Keep the thigh in line with the hip to keep the muscle in line for the best stretch.

Floor BP: Hi kneel on vertical mat, wts in hands Same phrasing and movements as Reg except:

Part Movement Intro/A/B Hi kneel

C1/C2 Kneeling lunge for 4th pos lunge D Ascend, SAO

R5-08 #30 Time: 3:11 1. Stand 2. Floor(Asc) 3. Tube (iTunes)

Tube BP: Standing, 1st, NTO, tube under feet, handles in handsSame phrasing and movements as Reg except:

Part Movement Intro/A/B NTO 1st, tube under feet, handles in hands

C1/C2 Tube under front foot D Tube on floor on first cts

Documents

Jazzercise Setfor Valentines 02062011