GOLDEN BEATS SEATED TO STANDING WORKOUT CARDIO PART 2
CARDIO PART 2
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:
- Billie’s Theme (130 BPM)
- Jump to It (130 BPM)
- Conga (130 BPM)
Billie’s Theme (130 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 4×8
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Begin by listening to the music
Bounce and listen, when the “Beat” starts get into the grove and begin with “Basic Drumming” DB + SB |
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2×8 2×8
4×8 2×8
2×8 |
Cross Over – ½ Tempo
4x R 4x L Cross Over – Tempo 4x R, 4x L Cross Over – Tempo 2x R, 2x L, 2x R, 2x L Cross Over – Tempo 1x R, 1x L, 1x R, 1x L |
Discuss the importance of “Cross Over” patterning for the brain. Development of the neurological pathways |
| Cindy Combination
Double Beat (DB) Neighbor Ball Single Reach Double Reach |
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| 2×8 | Begin Cindy with DB on the Right Front of the Ball (2x)
DB Middle Ball (2x) Repeat on the Left |
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| 2×8 | Neighbor Ball
Begin drumming on the side of Own Ball (OB) 2x, R, L |
Do not drum on neighbor ball until participants have practiced on OB first |
| 2×8
2×8 |
Single Reach
Reach Right Arm Up (2 cts) DB, Middle Ball (MB) 2x Repeat Left Double Reach Reach both Arms Up (2cts), DB MB – 2x |
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| 4×8 | Cross Over ,
4x, 2x, 2x |
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| 4×8 | Cross Over – 1x
Practice the 1x Cross Over. It is best to practice these drumming skills on “Own Ball” before progressing to “Neighbor Ball”. Practice without music and in Slow Motion before progressing to ½ tempo and tempo |
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2×8 2×8 2×8 2×8 |
Cindy Combination Right
DB Neighbor Ball Single Reach Double Reach |
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2×8 1×8 1×8 |
Cross Over – Left
4x 2x 1x |
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28 2×8 2×8 2×8 |
Cindy Combination Left
DB Neighbor Ball Single Reach Double Reach |
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| 4×8 | Cross Over – Right
4x, 2x, 1x |
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1×8 1×8 1×8 1×8 |
Cindy Combination Reduced to 1x each Right
DB Neighbor Ball Single Reach Double Reach |
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| 4×8 | Cross Over – Left | |
| 4×8 | Cindy Combination – Left | |
| Transition |
Jump To It (130 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 4×8 | Single Beats
Here is a good time to talk about a Pa ra diddle which will be coming up in the next sequence |
Pa ra diddle is a technical drumming skill. Today we will be practicing a basic Pa ra diddle |
| 4×8
4×8 |
Pa ra diddle
Single Beat R, Single Beat L, Double Beat Practice Slow then increase the tempo and decrease the range of motion (ROM) Tempo Double Tempo – smaller ROM
*Do not perform Double Tempo Pa ra diddle drumming skills if your participants are not ready for this skill. It will frustrate and “de-motivate” them if they are not able to keep up! |
Please begin this skill with “SUPER SLOW MOTION” Tempo before progressing to Tempo and Double Tempo drumming
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| 4×8
4×8 |
Back Chair Drumming
Sitting Tall, Core pull in and tight. Rotate upper body to the back and drum on the back of own chair, then turn front again and 4x DB on OB. Repeat other side 4x Chair Beats, 4x DB OB R,L,R,L Cut this pattern in half and continue with 2x Chair Beats, 2x DB OB for 4 sets of 8
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Provide modification for those that may have back, neck or shoulder issues |
| 4×8 | Reaches Single, Single Both Arm Reach & Drum
Reach arm up (ct. 1), Drum DB OB (ct. 2) Repeat other side (ct. 3,4) Reach both arms up (ct. 5,6) Repeat Reach Both arms (ct. 7,8) |
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| 4×8 | Repeat Reaches series | |
| 2×8
2×8 4×8 |
Cognation I
Time to pump up the brain! 4x DB Right Side of ball (Side Ball), 4x DB middle ball (MB) , 4x DB Left Side Ball, 4x DB MB Cut this pattern in ½ Cut this pattern in ½ (Allow participants to sway back and forth with their upper body here) |
It is important to add some cognation work within your workout experience |
| 2×8
2×8 4×8 4×8 8×8 |
From the Top Left
Pa ra diddle Tempo DoubleTempo Chair Drumming 4´s and 2´s Reaches Single, Single, Both & Drum Cognation 1 |
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| 4×8
4×8
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From the Top Right
Pa ra diddle sequence Chair Drumming 4´s and 2´s
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| Transition – Single Beats New Song |
Conga (130 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 4×8 | Transition – Single Beat Drumming Double Tempo “Fast” | |
| Combine entire Cardio II from the Top Right | ||
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4×8 4×8 4×8 |
Cross Over Sequence
Cross Over 8, Cross Over 4, 2 Cross Over 1´s |
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| 4×8
2×8 2×8 2×8 2×8 4×8 4×8 |
Cindy Combination
Pa ra diddle Tempo Pa ra diddle DoubleTempo Chair Drumming 4´s Chair Drumming 2´s Reaches Single, Single, Both Arm Reaches & Drum Cognation I |
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| 4×8
2×8 2×8 |
Cognation II
Side Beats Low 4x DB Middle Ball (MB) 4x Overhead Clicks (OC) 4x DB MB 4x Repeat 2x (cut this pattern in half) Repeat 1x (cut this pattern in half) |
Provide options for Side Beats Low drumming. They may be performed on the ball, step risers, ball holder or the floor |
| Repeat Cardio II from the Top Left | ||
| 4×8
4×8 4×8 4×8 4×8 4×8 |
Cross Over
Cindy Pa ra diddle Chair Drumming Reaches Cognation I until the end of the music! |
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