Aerobics - with recordings 2 slow, 2 fast Drum Majors www.youtube.com/watch?v=PiZHpaGomkE

Strength Exercises

Step Back Lunge (Raise same arm as step back)

alternate feet

Superman/woman

to plank

Plank

20-60 seconds

Reverse Push-ups

8 cts. down

8 cts. Recover to up position

4cts.

2 cts.

1 ct.

Heel/Toe Walks

10-20 Yds

Grapevine

10-20 Yds

Windshield Wipers

Slowly from side to side

Hold legs and feet off the ground on each side

5 to 10 seconds on each side

Burpees

10 reps

www.youtube.com/watch?v=tJrdJBWBu08

S Curve Exercise - www.youtube.com/watch?v=PziyNq6fSRU

Attention position mm = 60         (arms relaxed at sides)

“5 te 6” (rest on 7 & 8)

“1----te----”                        - Head moves down

“2----te----”                        - roll shoulders forward and let arms hang

“3----te----”                        - bend at hip joint

“4----te----”                        - hinge at knees and ankles (body forms an “S”)

“Stop”                                - hold 1 2 3 4

“5 te 6” (rest on 7 & 8)

Reverse the move

“1----te----”                        - hinge at knees and ankles

“2----te----”                        - bend at hip joint

“3----te----”                        - roll shoulders back

“4----te----”                        - Head moves up

“Lift”                                - Focus

Pointe Exercise - www.youtube.com/watch?v=HxmrK2QL-gw

Hands in blade form, right in front, left in small of back

“5 te 6” (rest) “move”         - to tendu w/left foot on ct. 1

“1 2”                         - Foot in tendu position

“Up 2“                         - leg travels to 45 degree angle by ct. By (hold)

“Hold 2 3 4”

“Down 2 3 Pineapple Close” - moving back to Attention Pos. on close

Rest on cts 2 and 3

“Move”                 - move towards tendu with left foot

“1 “                        - tendu

“Cross”                        - feet together

Repeat tendus through count 6

“Close”                        - to attention from tendu

Rest for 3 cts.

Repeat with the right foot

50/50/ Exercise - www.youtube.com/watch?v=HUhYcX9pgi4

Hands in blade form, right in front, left in small of back

“5 te 6” (rest) “move”         - to tendu w/left foot and arrive on ct. 1

“1 2 3 Pineapple”        - Hold 1-3, move toward close during “pineapple”

“Close 2 3”                - Arrive at 1st position on “close” hold on 2 & 3

“Push Te Prep 2 3”          - Step forward with platforms down and hold for 2 & 3

“Pineapple Close 2 3”        - Move toward 1st position during “pineapple” and end on “close”

“Push Te Step 2 3”          - Step forward with left heel down and hold for 2 & 3

“Pineapple Close 2 3”        - Move toward 1st position during “pineapple” and end on “close”

“Push Te Step 2 3”          - Step forward with left heel down and hold for 2 & 3

“Pineapple Close 2 3”        - Move toward 1st position during “pineapple” and end on “close”

Repeat this on the right side.

Stepout/Marktime - www.youtube.com/watch?v=A5Jg2WIifao

Hands in blade form,                 right hand in front, left hand in small of back

“5 te 6” (rest) “Push”                - Take a step back with the left foot on “push”

“1 2”                                - Step on ct. 1 and take another step back with the right foot on ct. 2

“3 4”                                - Two steps forward landing on heel of left foot the on the platform of the right foot

“5 6 7 Pineapple Close”         - Marktime for 4 cts. then close

Movement Exercise - https://youtu.be/BYpI2BT59OY

Arms relaxed at sides

“5 te 6” (rest) (rest) “move”        - on the te of 4 (“move”) move to beachball position overhead and tendu w/left foot

“Pointe” (rest)                         - on the rest go back to 1st position, arms still up

“Move Pointe”         (rest)                - tendu w/left foot

“Te Lift Close”                         - move left leg up to 45 degree angle on “lift” then back to 1st position with feet on “close”

“Down te Stop”                - bring arms to cross position with palms up during”down te” end on “Stop”

“Move Pointe”        (rest)                - Tendu w/left foot to left

“Move Pointe”        (rest)                - Tendu w/left foot to left

“Te Lift Close”                        - move left leg up to 45 degree angle to left on “lift” then back to 1st position with feet on “close”

“Down te Up”                        - arms come “down” towards the front and then “up”

“Move Pointe”        (rest)                - Tendu w/left foot to the back

“Move Pointe” (rest)                - Tendu w/left foot to the back

“Te Lift Close”                        - move left leg up and back to 45 degree angle back on “lift” then back to 1st position with feet on “close”

“Down te Up”                        - arms come “down” towards the front and then “up” again

“Move Pointe”         (rest)                - Tendu w/right foot to the front

Continue through the back 45 w/right foot

“Down te Stop”                - Arms come down to sides

Great videos for instruction and what to look for…

Posture

www.youtube.com/watch?v=8Vhj18pdkYY

50/50 Exercise

www.youtube.com/watch?v=RXRwNfdpQ6c

Forward and Backwards Marching

www.youtube.com/watch?v=WSARFCId0-g