What a fabulous morning! Thank you Luna, Liberty, Purl, Deluge, Mentor, McQueen, Hawkeye, Ranger, Buckeye, and my very own 2.0 StarLord!
Light weights only and we felt the burn! Our warm-up was song 1 and we quickly felt the heat! Left off 2 end songs for time, but did the stretches on our own.
Virtual Insanity 3:49
Plie Squats to Alternating Graceful Gatekeepers 30 seconds
First Position Releves 30 seconds
Front Attitude Pulses (R) 30 seconds
Front Attitude Pulses (L) 30 seconds
Plie Squats to Alternating Graceful Gatekeepers 30 seconds
First Position Releves 30 seconds
Squat with BIG ARM Stretch/Around the World Stretch Until end of song
Like Sugar 4:00
Leg Swings (R) 30 seconds
Standing plank reach through (R) 30 seconds
Leg Swings (L) 30 seconds
Standing plank reach through (L) 30 seconds
Repeat until the song ends!
This Girl (Add weights) 3:16
Bicep Curls 30 seconds
Alternating Curtsy Lunges with Lateral Arms 30 seconds
Repeat until the song ends!
Make Your Booty Go 4:47
Slow Single Leg Deadlift (R) 30 seconds
Fast Single Leg Rear Lift (R) 30 seconds
Slow Single Leg Deadlift (L) 30 seconds
Fast Single Leg Rear Lift (L) 30 seconds
Forward Hamstring Stretch with Port de bra 30 seconds
Repeat until the song ends!
Drinkee 4:58
Cross Jacks 30 seconds
Alternating Slow Calf raise to Toe Plie 30 seconds
Squat with Single Side Leg Lift (R) 30 seconds
Squat with Single Side Leg Lift (L) 30 seconds
Cross Jacks 30 seconds
Hold in Releve 30 seconds
Alternating Slow Calf raise to Toe Plie 30 seconds
Squat with Single Side Leg Lift (R) 30 seconds
Squat with Single Side Leg Lift (L) 30 seconds
Cross Jacks Until Song Ends
We Get Crazy (Add weights) 4:30
Lying Front Leg Extension with Chest Fly (R) 30 seconds
Lying Front Leg Extension with Chest Fly (L) 30 seconds
Starfish Abs 30 seconds
Repeat until the song ends!
6s To 9s 3:26
BenchWarmers back-and-forth 30 seconds
Narrow Squat with OH Press 30 seconds
Repeat until the song ends!
Booty Swing 3:18
Echappe (Alternating 5th plie to releve 1st with Tendu) 30 seconds
Alternating Curtsy Lunges or Skaters (Big Arms) 30 seconds
Repeat until the song ends!
Brazilian Soul 3:17
Plank Single Leg Rear Circles (R) 30 seconds
Plank Single Leg Rear Circles (L) 30 seconds
Plank Hip Dips 30 seconds
Repeat until the song ends!
When I Get There 3:40
Tick Tocks 30 seconds
Slow Arm Port de bras (Outward and Inward) 30 seconds
Slow Arm Raise and Calf Raises 30 seconds
Repeat until the song ends!
Nothing To Lose (Add weights) 4:00
Bent over Flies 30 seconds
Lateral Pulldown (pinch your wings together and go slow) 30 seconds
Standing oblique side crunches (R) 30 seconds
Standing oblique side crunches (L) 30 seconds
Repeat until the song ends!
Harvest Moon 6:09
Downward Dog – get your calves and hamstrings! 30 seconds
Bring (R) leg up in back then pull through to a deep lunge. 30 seconds
Downward Dog – lift hips upward and breathe! 30 seconds
Bring (L) leg up in back then pull through to a deep lunge. 30 seconds
Lunge (R) and Port de bras forward, backward, side. 30 seconds
Lunge (L) and Port de bras forward, backward, side. 30 seconds
Center Port de Bras with gentle neck roll 30 seconds
Center Forward hamstring stretch, roll slowly up 30 seconds
Childs Pose to Cobra 30 seconds
90-90 (R leg forward) – go down slowly 30 seconds
90-90 (L leg forward) – go down slowly 30 seconds
Lay back and breathe…. 30 seconds
INSPIRATION: Insist upon enjoying life!
FiA Knoxville 