Golden Beats Seated to Standing Workout Videos
For this section of the Drums Alive Golden Beats Home Study Course you will need the Golden Beats – Seated to Standing videos (which are listed below for your convenience) and the music (note: if you did not receive a Golden Beats Seated to Standing music, please contact us.
The Golden Beats Seated to Standing workout consists of:
- Warm Up
- Cardio Drumming Part 1
- Cardio Drumming Part 2
- Drumming Strong (Strength & Balance)
- Wellness Drumming (Fun & Balance)
- Cool Down
Formation for this choreography: Windows or Military
Choreography: Carrie Ekins and team
See Choreography Notes below.
| Warm Up
Music:
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| Cardio Drumming Part 1
Music:
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| Cardio Drumming Part 1B
Music:
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| Cardio Drumming Part 2
Music:
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| Drumming Strong
(Strength & Balance) Music:
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| Wellness Drumming
(Fun & Balance) Music:
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Cool Down
Music:
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Choreography Notes:
Please follow the choreography notes written below. Review the “Tips and Cues” as well as modification suggestions included in these notes and on the videos. 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”!
WARM UP
Wonder of Life (124 BPM)
| Music Analysis |
Choreography | Cues & Tips |
| 2×8
2×8 |
Listen to the rhythm
When students are familiar to the rhythms of this piece of music begin drumming these rhythms on the stability ball |
Make sure that sticks are free of cracks, splinters or other defects before beginning this Golden Beats workout |
| 2×8
2×8 4×8 |
Slow single shoulder rolls
Faster single shoulder rolls Both shoulder rolls slow Both shoulder rolls faster |
Sit up tall, Core in and tight. Feet placed securely on the floor |
| 2×8
2×8 2×8 2×8 |
Fine motor skills, creeping up or walking up the drumstick with fingers
Hold the drumsticks: one facing up and one facing down Repeat Fine motor skills with one stick high and one low Repeat other side |
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| 2×8
2×8 |
Wrist mobilization/Flexion, Extension, Hyperextension
Bending the wrist down & Up Repeat wrist mobilization in tempo and raising the arms up over head and lower again |
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| 2×8
2×8 |
Helicopter / Internal and external rotation. Rotating the right out and in
Helicopter Over head. Stay in the frontal plane to avoid being too close to the neighbor on the right or left |
If participants have shoulder or wrist issues, decrease the ROM |
| 4×8 | Happy Feet / march in place
Adjust the drumsticks here |
Maintain proper posture |
| 2×8
2×8 |
Drop & Catch ½ Tempo
Drop & Catch Tempo |
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| 2×8
2×8 |
Throw & Catch ½ Tempo
Throw & Catch Tempo |
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| 2×8 | Steering Wheel
Place the two drumsticks together and hold them on the ends. Begin to move them like you were driving a steering wheel |
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| 2×8 | Figure 8
Increase the Steering Wheel action into a figure 8 movement |
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| 2×8
2×8 |
Kayak
Kayak Slow ½ Tempo – Drumsticks still held together and begin performing rowing actions. Right side and then the Left side Kayak Tempo |
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| 4×8 | Backward Kayak
Continue holding the sticks together and begin a reverse row. This is only performed in ½ Tempo |
Keep it slow |
| 4×8 | March in place (Happy Feet)
Adjust the drumsticks here |
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| 2×8
2×8 |
Wrist Circles – outside (external) & inside (internal)
Add: Ankle Rolls Repeat wrist and ankle rolls other way |
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| 2×8
2×8 |
Wrist Circles and then Ankle Rolls Left
Repeat other way |
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| 4×8 | Happy Feet March | Remind Students often to keep their feet “Movin”! |
| 2×8
2×8 4×8 |
Toe Taps
Heel Taps Toe & Heel Taps Alternate |
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2×8 2×8 2×8 2×8 |
Arm Reach Front & Return
½ Tempo Repeat at Tempo Reach the arm Overhead and down. ½ Tempo Repeat at Tempo |
Maintain proper alignment and posture |
| 4×8 | Happy Feet March | |
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2×8 2×8 2×8 2×8 |
Fine Motor Skills
Walking Up the Sticks Flip the Sticks and walk down the stick Flip the sticks – one up and one down Flip the sticks – other one up and other one down |
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| 2×8
2×8 |
Wrist Curls
Wrist Curls Overhead |
Make sure participants joints are warm and ready to move before progressing to the next section! |
| Transition |
Jovial Symphony (124 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 4×8 | Basic Double Beat Drumming
Begin with Double Beats (DB) only (See modifications on DVD) |
See Drums Alive Instructor Manual for Basic Drumming and locomotor techniques. |
| 4×8 | Single Beats | |
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3×8
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Around the World & Rhythm
DB Right Side Ball, Front Ball, Left Side Ball, Middle (or back) Ball. Repeat L, R, Rhythm. Listen to the rhythm and play along with the rhythm. (1,+..3,+ ….5.6.7..) |
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| 8×8 | Basic Drumming – (4 DB, 8 SB) | |
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3×8 1×8 |
Around the World – Rhythm Drumming
Around the world 3x Rhythm Drumming |
Listen to the music and drum to the rhythm |
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3×8
1×8 |
Over the Mountain – Rhythm Drumming
Begin on the Right Side Ball. DB progressing from the Right Side Ball, Over the Top to the Left Side Ball Repeat L, R Rhythm Drumming |
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2×8
2×8 2×8 2×8 |
Neighbor Ball
Being on Own Ball before progressing to the neighbor ball. Single Beat on the Right side of the ball 8x. Repeat Left side Repeat 4x Right, Left, Repeat 2x Right, Left, |
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| 4×8
4×8 4×8 |
Around the World – Rhythm Drumming
Neighbor Drumming 4´s Neighbor Drumming 2´s |
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| 4×8
4×8 8×8 |
Around the World – Rhythm Drumming
Basic Drumming Neighbor Ball |
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| 4×8
4×8 4×8 4×8 |
Around the World – Rhythm Drumming
Over The Mountain – Rhythm Drumming Basic Drumming Neighbor Ball |
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| 4×8 | Neighbor Ball – reduce down to 1x | |
| 4×8
4×8 |
Basic Drumming
Neighbor Ball |
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| 4×8 | Rock It Out – Right & Left | |
| 4×8 | Basic Drumming – end on the symbol crash! | © Drums Alive 2014 |
CARDIO PART I
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 |
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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 |
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| 4×8
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Stand Up and Down | |
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2×8 2×8 |
Knee Up Right
Right Knee Up 4x ½ Tempo Right Knee Up 8x Tempo |
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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
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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
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Heel Digs Right
V-Step Repeat V-Step |
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| 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 |
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| 1×8
1×8 |
Basic Drumming
Stand Up and Down |
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| 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 | |
| © Drums Alive 2014 |
CARDIO PART I – B
Silver Stomp (128 BPM)
| Music Analysis | Choreography | Cues & Tips |
| 2×8 | Double Beats 8x
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2×8 1×8 1×8
4×8 |
Basic Drumming & Rhythm
Basic Drumming Double Beats in Rhythm with the music Listen to the rhythm (Boom Chuck A Boom – 1,2+3,4,+,5+a, 6+a, 7+a, 8) Quick Single Beats 10 – 12 single beats depending upon skill level. Repeat Basic Drumming & Drum Boom Chuck A Boom rhythm |
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| 3×8
1×8 |
Reach & Rhythm
DB (ct. 1) and immediately reach the right arm up (4 cts) while continuing drumming with the opposite hand. DB, Reach Left Arm Up DB Reach Left Arm Up Rhythm (1,2,3,4,5,6,+,7,8) |
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| 4×8
4×8 |
Basic Drumming & Rhythm
Repeat Basic Drumming & Rhythm |
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| 4×8 | Reach & Rhythm | |
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1×8 1×8 2×8 |
Drum Down & Up
Side Beats drumming down towards the floor Side Beats drumming back up Repeat Drum Down & Up |
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| 4×8 | Basic Drumming & Rhythm | |
| 4×8 | Basic Drumming & Rhythm | |
| 4×8
4×8 4×8 4×8 |
Reach & Rhythm
Basic Drumming & Rhythm Basic Drumming & Rhythm Reach & Rhythm Left |
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| Zig Zag
Zig Zag – ½ Tempo Up, Click Sticks together (R,L,R,L) Zig Zag – Tempo Down (R,L,R,L,R,L cts. 1-6. DB cts. 7-8) Correct posture and tight core muscles are extremely important here. If participants cannot perform “Zig Zag” properly and with correct posture please slow down the exercise before increasing the tempo |
Provide students with proper cueing | |
| 4×8
2×8 2×8
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Zig Zag
Zig Zag R Zig Zag L |
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| 4×8 | Reach & Rhythm | |
| 4×8 | Drum Down & Up | |
| 4×8
4×8 4×8 4×8 4×8 4×8 |
Basic Drumming & Rhythm
Basic Drumming & Rhythm Reach & Rhythm Basic Drumming Basic Drumming Reach & Rhythm |
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| 4×8
4×8 2×8 2×8 |
Zig Zag
Zig Zag Bigger Zig Zag Right Zig Zag Left |
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| 4×8 | Reaches Doubles | |
| DB End! | © Drums Alive 2014 |
CARDIO PART II
Billies 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 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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| © Drums Alive 2014 |
STRENGTH & BALANCE
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 |
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| 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 DVD. 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 DVD for modifications |
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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 2014 |
WELLNESS DRUMMING & BALANCE
Everybody Latina (124 BPM)
This Latin flavor “Wellness Drumming” portion of the Golden Beats workout is designed to provide a fun and enjoyable rhythmical movement experience using maracas and patterning to stimulate neurogenesis, balance, and proprioception. Please observe the modifications on the DVD.
| Music Analysis | Choreography | Cues & Tips |
| 2×8 | Begin in a sitting position.
Listen to the rhythm and begin shaking the maraca. Have Fun! |
Provide students with modifications throughout the workout (See DVD) |
| 2×8 | Shake Up & Down
Shake the maraca upwards slow (1 shake per beat) Lower the maraca shaking every ½ count. (5+6+7+8+) Repeat |
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| 2×8
4×8 |
Switch Hands Repeat Shake Up & Down Left
Repeat R & L |
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| 2×8 | Open & Cross Shake
Open Right arm to the right side “Open Shake” 2x Shake in the middle2x Shake across the body (Cross Shake) 2x Shake in the middle 2x Repeat Open & Cross Shake
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| 2×8
4×8 |
Open & Cross Shake – Left
Repeat R & L |
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| 4×8 | Stand up carefully and switch the maraca to the other hand. March in place and shake maraca at will | Participants may use the ball to aid support for standing up |
| 1×8
1×8
2×8 |
Merengue Right to “Split Ball” position.
March in place Switch the maraca to the other hand. Repeat entire pattern to the left. Move to “Spit Ball” position “Left” |
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| 1×8
1×8 2×8 |
Merengue Right
Tap R, L, R, L Repeat entire pattern left |
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| 1×8
1×8 2×8 |
Merengue Right
Mambo Cha Cha Cha Repeat entire pattern left |
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2×8
4×8 |
Merengue & Balance
Merengue Right Mambo Cha Cha Cha
Balance – switch the maraca to the other hand and prepare to balance (same hand, same leg). Place one hand on the ball for support lift the right leg or knee up off the ground |
Advanced level – place the supporting hand that is on the ball out to the side.
Lift the balance leg out to the side |
| 2×8 | Place the foot back on the ground and dance…Have Fun! | |
| 2×8
2×8 |
Merengue Left – Mambo Cha Cha Cha
Merengue Right – Mambo Cha Cha Cha |
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| 4×8
4×8 |
Merengue & Balance to the Left
Dance and have fun! |
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| Approx. 26×8 | Continue these patterns at will until the end of the song. Please see balance options and modifications in the DVD | |
| © Drums Alive 2014 |
COOL DOWN
Fragile (CD BPM)
These are just examples of movements that could be used for a cool down. Remember to allow time to relax, stretch and rejuvenate. Breathe and enjoy the moment.
| Music Analysis | Choreography | Cues & Tips |
| Progress each movement or sequence as desired. | Please see DVD for ideas and progressions of sequences or exercises | |
| Breathe in and out
Paint the wall Walk the fingers up Wrist Circles down Deltoid Stretches Bicep Stretch Yoga Breath Spine undulations Inner thigh stretch |
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| Breath, Concentration and Relaxation ends this portion of the Golden Beats Sitting to Standing Workout | ||
| © Drums Alive 2014 |