GOLDEN BEATS SEATED TO STANDING WORKOUT STRENGTH & TONE
STRENGTH & TONE
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:
- Everybody Dance Now (130 BPM)
Everybody Dance Now (130 BPM)
This section will be performed without drumsticks. Please carefully pick up the stability ball and place it on your knee for support. Place the drumsticks securely away so that they will not be on the floor or in the way of the participants. If using Step Risers or Buckets you may place the drumsticks in the inside of the holders.
| Music Analysis | Choreography | Cues & Tips |
| 4×8 | Sway side to side | |
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2×8 2×8 2×8 |
Raise the Ball Up & Down
Raise the ball over head Lower the ball back down Repeat this pattern |
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| 4×8 | Twist
Hold the ball close to the chest and rotate to the right and left sides |
Modification – place the ball on the knee for support |
| 4×8 | Fist Press
Place the ball in the holder. Hands are fisted and alternate pressing or kneading them into the ball |
|
| 4×8 | Hand Finger Press
Press the hands and or fingers into the ball |
Place hands on side of ball, or on top of the ball |
| 4×8
4×8 |
Stand up – Lift & Lower
Place hands on the ball for support and stand up. Rotate the entire body and feet to the right side making sure the knees are in alignment with the feet. One leg is forward and one leg is behind. Place one hand on the ball for support and raise the opposite arm towards the ceiling. Raise the back leg up and down (Lift & Lower) Lift & Lower Slow ½ tempo – Right Lift & Lower tempo |
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2×8 4×8 |
Squats
Rotate back to the center, feet facing front and in a wide stride position. Squat Down & Up slowly ½ tempo Squat Down & Up tempo |
See modifications in the video. Be aware of individuals with knee problems Decrease ROM if necessary |
| Approx. 8×8 | Rotate to Left side
Lift & Lower – Left Squats |
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|
4×8
2×8 2×8 |
Step Out Lunge & Drum
Step Out Lunge Right, Drum with Right hand – Side Beat, Middle Beat. Repeat a total of 4x Repeat Left Repeat 2x Right and Left Repeat 1x Right and Left |
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2×8
2×8 |
Contract & Release
Stand in wide stride position making sure that the knees are in alignment with the big toe. Begin to contract and release the spine.
Lower Back down to a sitting position. The stability ball may be used as a support if necessary. ! Caution: Please make sure that participants look behind them to ensure that the chair is in the proper and safe position. |
Keep the movements fluid and continual. The spine moves like a snake.
See video for modifications |
|
2×8 |
Back Contract and Release in sitting
Continue lower back contract and release |
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2×8 2×8 |
Raise the Ball Up & Down
½ Tempo Tempo |
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2×8 |
Tip Side & Center
Carefully stand up again to a wide stride position. Raise the ball overhead and tip (lower) the upper body to the right side while holding the ball. Repeat Left side |
Ball may be used as support while standing up. Maintain proper posture |
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2×8 |
Rotate Right & Left
While holding the ball, rotate the body to the Right and Left sides |
Use the core |
| Contract & Release
Come back to the center and continue contracting and releasing the spine until the end of the music! |
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| © Drums Alive 2020 |
