Sonia's Fall Kick Off II Warm-up

This warm-up can be used for step by using parts 1 and II or just part II, or for hi/lo by using part I. I use the same bpm for the step warm-up as I will use in the cardio step part.

Part I - on the floor

• 4 Grapevines, free style arms (16)
• 4 Mambos, reach forward rounding the back, pull back with a squeeze of shoulder blades (16)
• 2 Grapevines (8)
• 2 Mambos (8)
• Do this 3x: 1 grapevine and 1 mambo (24)
• 2 Left lead easy walks, left arm straight out in front, right arm straight out, lower left arm, lower right arm (8)
• 2X: Hustle forward and back (16)
• 8 Alternate toe taps to the front, both arms pump forward from shoulders (like a biceps curl with lifted arms) (16)
• 8 Alternate taps to the side, lateral raises (16)
• 8 Alternate taps to the back, punch alternate arms forward (16)
• 8 Alternate heel digs to the front, biceps curls (16)
• 8 Alternate kicks to the front, opposite arm reaches across (16)
• 8 Alternate knee lifts front, opposite elbow to knee (16)

Repeat from top with a left lead.

Add your favorite back warm-up.

Part II - uses both floor and step

• 4 Grapevines on floor (16)
• 4 Mambos to step (16)
• 2 Grapevines on floor (8)
• 2 Mambos to step (8)
• 3X: 1 Grapevine on floor, 1 mambo to step (24)
• 2 Left lead reverse easy walks on floor (8) (walk back right/left, walk up right/left)
• 2X: Hustle back and forward on floor (16)
• 4 Basics on step, left lead (16)
• 4 Alternate leads: step up, tap opposite toes to front of step (16)
• 4 Alternate leads: step up, tap opposite toes to end of step (16)
• 4 Alternate heel digs (16)
• 4 Alternate knee lifts (16)
• 4 Alternate hamcurls (16)

Repeat with a left lead.

NOTE: On the step up and taps: Just the lead foot steps up (count 1), the opposite toes tap (count 2), the tapping foot steps down (count 3), other foot steps down (count 4).

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