· Web viewAROUND THE WORLD & STOMP X 8 SETS ***** 4 PUNCH & COMBAT KICK (8) X 2 SETS SUMO X 16...
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BBX NOV-DEC 2016 1. 1 st PR-‘ME TOO’ -3 MINS- 130BPM SHOULDER SWAY X 16 RYTHUM WALK-S/S/D X 8 ***** HEEL FLICKS-S/S/D X 4 STOMP & STIR – 4/4 ***** RYTHUM WALK-S/S/D X 8 HEEL FLICKS-S/S/D X 4 ***** STOMP & STIR -4/4 JOG- S/S/D X 8 ***** HEEL FLICKS-S/S/D X 4 STRETCH -CALF/QUAD/HAMS
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Transcript of · Web viewAROUND THE WORLD & STOMP X 8 SETS ***** 4 PUNCH & COMBAT KICK (8) X 2 SETS SUMO X 16...
BBX NOV-DEC 2016
1. 1 st PR-‘ME TOO’ -3 MINS-130BPM
SHOULDER SWAY X 16RYTHUM WALK-S/S/D X 8
*****HEEL FLICKS-S/S/D X 4STOMP & STIR – 4/4
*****RYTHUM WALK-S/S/D X 8
HEEL FLICKS-S/S/D X 4*****
STOMP & STIR -4/4JOG- S/S/D X 8
*****HEEL FLICKS-S/S/D X 4
STRETCH -CALF/QUAD/HAMS
2. 2 ND PR ‘FALSE ALARM’-3 MINS-130 BPM
FROGGIN-IN X 16/OUT X 16 JACK & PUNCH – S/S/D X 4
******STOMP (4) & SHUFFLE(4) X 4 SET (ARMS FWD)
******DOUBLE HAND DOWNS-S/S/D X 4 SETSDOUBLE HAND BACKS-S/S/D X 4 SETS
******FROGGIN-IN X 16/OUT X 16 JACK & PUNCH-S/S/D X 4
******STOMP & SHUFFLE X 4 SETS (ARMS UP)
*****DOUBLE HAND DOWNS-S/S/D X 2 SETSDOUBLE HAND BACKS-S/S/D X 2 SETS
******DOUBLE HAND DOWNS -SINGLES X 2DOUBLE HAND BACKS -SINGLES X 2
REPEAT
3. 1 ST MAINT-‘GET STARTED’-3 MINS-135 BPM
STRADDLE-SINGLES X 8*****
STOMP (7) & JUMP (1) X 4 SETSRUN X 16/PADDLE X 8 X 2 SETS
*****TEES (4) & FROGGY KNEES (8) X 4 SETS
STRADDLE-SINGLES X 8*****
STOMP (7) & JUMP (1) X 4 SETSRUN X 16/PADDLE X 8 X 2 SETS
*****TEES (4) & FROGGY KNEES (8) X 4 SETS
STRADDLE-SINGLES X 8******
STOMP & JUMP X 4 SETS
4. 2 ND MAINT-‘BOOTYBOUNCE’-130BPM 3 MINS
12 BEAT LEAD IN…..SO PICK UP JOG & PUNCHTAKE IT AROUND (16) X 4
******SLOW JUMP (4) & SQUAT (2) X 2 SETS
FUNKY HOPS-FWD (4)/BEHIND (4) X 2 SETS******
SLOW JUMP (4) & SQUAT (2) X 2 SETSJOG & PUNCH UP- AROUND X 4
*****FAST JUMP (4) & SQUAT (2) X 4 SETS
RUN NARROW/WIDE X 64******
FUNKY HOPS-FWD (2)/BEHIND (2) X 4 SETSFAST JUMP (4) & SQUAT (2) X 4 SETS
******RUN NARROW/WIDE X 64
5. 3 RD MAINT- ‘HEATHENS’- 5 MINS
4 PUNCH & JAB (2) X 2 SETSSUMO X 16
*****AROUND THE WORLD & STOMP X 8 SETS
*****4 PUNCH & JAB (2) X 2 SETS- OTHER SIDE
SUMO X 16*****
LOSE THE BOUNCE DOUBLES X 8/SINGLES 16 X 2 SETS
*****4 PUNCH & COMBAT KICK (8) X 2 SETS
SUMO X 16******
AROUND THE WORLD & STOMP X 8 SETS*****
4 PUNCH & COMBAT KICK (8) X 2 SETSSUMO X 16
******LOSE THE BOUNCE-S/S/D X 8 – CONT’D
PAGE 5 CONT’D
2 PUNCH & JAB X 4 SETSSUMO X 16
2 PUNCH & COMBAT KICK X 4 SETSSUMO X 16
*****
6. 4 TH MAINT ‘FINAL SONG’ – 5 MINS- 130BPM
KNEES X 4/KICKS X 4 -REPEAT OTHER LEG*****
SKIP-S/S/D X 8 SETSFROG (2) & BOX (1) X 4 SETS
*****SKIP-S/S/D X 8 SETS
JUMP & ROLL X 4 SETS******
REPEAT ABOVE******
KNEES X 2/KICKS X 2 (X 2 SETS)SKIP-S/S/D X 8
******FROG & BOX X 4 SETS
SPLIT JUMPS X 8*****
KNEE X 1/KICK X 1 (X 4 SETS)SKIP-S/S/D X 8
******FROG & BOX X 4 SETS/JUMP & ROLL X 4 SETS
7. 5 TH MAINT-‘GOLD’-4.5 MINS- 130BPM
CRISS CROSS & ROW BACKS X 4 SETSROCKING HORSE X 4 EACH SIDE
******SQUAT STEPS (OUT X 4/IN X 4) X 4 SETS
CRISS CROSS & ROW BACKS X 4 SETS******
ROCKING HORSE X 4 EACH SIDEROCKING HORSE X 2 EACH SIDE (X 2)
******CRISS CROSS & ROW BACK X 4 SETS
FROGGY SQUAT STEPS X 4 SETS*****
CRISS CROSS & ROW BACK X 4 SETSROCKING HORSE-SINGLES X 8
******SQUAT STEPS X 2 SETS
FROGGY SQUAT STEPS X 2 SETS*****
CRISS CROSS & ROW X 4 SETSROCKING HORSE-SINGLES X 8……CONT’D
CONT’D 7.
SQUAT STEPS X 1 SETSFROGGY SQUAT STEPS X 1 SETS
8. 6 TH MAINT ‘FORMATION’- 133BPM- 5 MINS
WIDE JOG-S/S/D X 8 SETSSTOMP, CROSS & PRESS X 8 SETS
*******WIDE JOG- S/S/D X 8 SETS
BOX, PULL (2) & DIAGONAL (2) X 4 SETS******
REPEAT ABOVE******
WIDE JOG -S/S/D X 8 SETSSTOMP, CROSS & LASSO X 8 SETS
******WIDE JOG-S/S/D X 8 SETS
REVERSE BOX (2) & DIAGONAL (2) X 4 SETS******
WIDE JOG-S/S/D X 8*****
BOX, PULL (2) & DIAGONAL (2) X 1 SETSREVERSE BOX (2) & DIAGONAL (2) X 1 SETS
9. PULSE LOW- ‘I LOVE YOU ALWAYS FOREVER’- 5 MINS -130BPM
JIG-S/S/D X 8 SETSSUNNY JIG-S/S/D X 8 SETS
REPEAT******
BABY BOX X 8 SETSFROGGIN – DOUBLES X 8/SINGLES X 16 (X2)
******JIG-S/S/D X 8 SETS
SUNNY JIG-S/S/D X 8 SETS******
BABY BOX X 8 SETSFROGGIN – DOUBLES X 8/SINGLES X 16 (X2)
******JIG -NO ARMS-S/S/D X 8
MUMMY POSITION – AROUND X 2LET THE MUSIC RUN OUT……………
10. TRICEPS ‘DON’T BE SHY’- 3 MINS 120 BPM12 BEAT LEAD IN…………..
DIP & LIFT X 8 SETSDOUBLE DIPS X 4 SETS
REPEAT******
WALK BACK X 4/FWD X 4 (X 4 SETS)DIP & LIFTS X 8 SETS
11. ABS – ‘TAKE CONTROL’ – 3.5 MINS – 110 BPM
CRUNCH (2) & CROSS (4) X 4 SETSCYCLE-S/S/D X 4 SETS
*******DROP (2) & FAST LIFT (4) X 4 SETS
CYCLE-S/S/D X 4 SETS******
CRUNCH (2) & FLUTTER (8) X 4 SETSCYCLE-S/S/D X 4 SETS……HUG KNEES
12. BUMS ‘CRANK IT’ 3 MINS- 127 BPM
PUSH UP BEHIND- SINGLES X 8FAST CIRCLE X 16
******DOGS LEGS – SINGLES X 8
FAST CIRCLE X 16******
REPEAT OTHER SIDE******
1 X PUSH UP/DOG LEG – ALT X 8
13. PRESS UPS ‘MUSTANG SALLY’- 3.5 MINS120 BPMS
DIAMOND PRESS UPS X 8ROLL THROUGH (8) X 2 SETS
REPEAT******
WIDE PRESS UPS X 8ROLL THROUGH (8) X 2 SETS
REPEAT
14. COOL DOWN STRETCH ‘HYMM FOR THE WEEKEND- 3.5 MINS
LIE ON SIDE- QUADROLL ON BACK – HAMSTRING/GLUT
*****SIT UPCALF
INNER THIGH*****
CROSS LEGSCHEST/BACK/TRICEPS
SIDE STRETCH*****
BIG STRETCH…………….
