The One Song Warm-up
Write out these exercises somewhere you can see while you do it.
Every time the song changes in some way, go to the next exercise.
Today we did Brian Setzer's Jump Jive and Wail.
- Rocking Horse - Right foot back
- Squat Hops with Side Step - Right
- Three way kicks - Right only
- Rocking Horse - Left foot back
- Squat Hops with Side Step - Left
- Three way kicks - Left only
- Alternating Speed Skater
- Alternating Front Kicks with Reach
- Hi Knee Jog
- Jumping Jacks
- Foot Fire
Have one mid-weight/heavy dumbbell ready and a pair of light/mid-weight dumbbells and a pair of gliders. Do 8-12 reps on each side, Right leg then left.
- Alternating Infinity Lunges
- Plie Squats
- Lunges
- Ballerina Squat Lunges
- Curtsy Squat with Lateral Dumbbell Raise
- Head & Shoulders, Knees & Toes Kettle Swing & Dead Lift
- Goddess Kali Curls
- Seated Russian Twist
- Hip Lift Bridge -Leg Lift & Extend ~Alternate
- Heel Touch
- Gliding Heel Tucks (optional hip raise)
- Belly Up Faux Jacks
- Single Knee Tuck stretch
- T Twist stretch
- Figure 4 Hip stretch
~do the other side! - Happy Baby/Dead Bug pose
- Wide Leg Supine Fold (or maybe just one leg at a time - play with it)
Lily came for the first time today and had some good success her first time out. It was Marilyn's second class, and experienced "a 500% improvement" and has graduated from the mother-ship to the classic tiger beginner hoop size!
Today's Playlist
The Brian Setzer Orchestra - Jump, Jive, An' Wail
Dave Bolton XiM - Swing House mix
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