GOLDEN BEATS SEATED TO STANDING WORKOUT CARDIO PART 1
CARDIO PART 1
Choreography Notes:
Please follow the choreography notes written below. Review the “Tips and Cues” as well as modification suggestions included in these notes. The choreography may be slowed down to “Super Slow Motion”, or ½ Tempo before progressing to Tempo or Double Tempo. Please allow for individual and class differences both rhythmically and physically and adjust your class accordingly. Remember to keep safety in mind and “Have FUN”!
Music used in this video:
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Good Night Sunshine (128 BPM)
Good Night Sunshine (128 BPM)
| Music Analysis | Choreography | Cues & Tips |
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4×8 |
Introduction – 5 clicks
Marching in place – Happy Feet |
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2×8 2×8 |
Heel Digs
½ Tempo Right Heel Digs – Set Out Foot, Heel on Floor, Reach arm out (Cts. 1,2) DB 2x – (cts. 3-4) Repeat Heel Digs Tempo |
|
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1×8 1×8 2×8 |
V-Step
Slow Right V-Step 1x Repeat V-Step 2x Tempo Repeat entire V-Step pattern |
Step to the side of the ball. Be aware not to kick the ball |
|
4×8 |
Stand Up and Down
Place feet securely on the floor, (non-skid surface) Maintain proper form and stand up carefully. The stability ball may be utilized as an aid to help one stand up and sit down. See video for modifications |
Make sure that the floor is not slippery and a non-skid surface.
If clients have knee, back, hip or other issues please provide modifications. Remain sitting, or once standing remain standing |
| 4×8
2×8 2×8 |
Heel Digs Left
V-Step Left Repeat V-Step |
|
| 4×8
|
Stand Up and Down | |
|
2×8 2×8 |
Knee Up Right
Right Knee Up 4x ½ Tempo Right Knee Up 8x Tempo |
|
|
2×8 2×8 |
Floor Beats
“Floor Beats” drumming on the side of the stability ball. Floor Beat 1x, Ball Beat 1x Repeat “Floor Beat” pattern 4x Right, 4x Left Repeat “Floor Beat” pattern |
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| 4×8 | Stand Up and Down | |
| 4×8
4×8 4×8
|
Knee Up Left
Left Floor Beats 4,s, Reduce Floor Beats 2´s
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| 4×8 | Stand Up and Down | |
| 4×8
2×8
|
Heel Digs Right
V-Step Repeat V-Step |
|
| 4×8
4×8 4×8 |
Stand Up and Down
Heel Digs Left V-Step |
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| 4×8 | Single Beat Drumming | |
| 4×8
4×8 |
Knee Up
Floor Beats |
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| 4×8 | Stand Up and Down | |
| 4×8
4×8 |
Knee Up
Floor Beats |
|
| 1×8
1×8 |
Basic Drumming
Stand Up and Down |
|
| 4×8
4×8 4×8 |
Heel Digs
V-Step Knee Up |
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| 4×8 | Stand Up and Down | |
| 4×8 | Heel Digs | |
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