GOLDEN BEATS SEATED TO STANDING WORKOUT WELLNESS DRUMMING & BALANCE
WELLNESS DRUMMING & BALANCE
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 Latina (124 BPM)
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 in the video.
| 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 |
| 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 |
|
| 2×8
4×8 |
Switch Hands Repeat Shake Up & Down Left
Repeat R & L |
|
| 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
|
|
| 2×8
4×8 |
Open & Cross Shake – Left
Repeat R & L |
|
| 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” |
|
| 1×8
1×8 2×8 |
Merengue Right
Tap R, L, R, L Repeat entire pattern left |
|
| 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 |
|
| 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 2020 |
