Up Beat

• 1) 9th Symphony - techno remix: warm up
• 2) Where's your head at?: push-ups (resistance @2-3, alternate between regular and tricep push ups on handle bars, tension2-3)
• 3) Insomnia: 1-2-3 (1=sitting,2=standing straight,3=standing all the way over; I start 1-2-3 with 8 counts each, then progress to 1-2-3-2-1 with 2 counts each,tension2-3)
• 4) Braveheart theme techno remix: Quick Sprints
  30 seconds on
  15 seconds rest
  25 seconds on
  15 seconds rest
  ...keep progressing down...
  10 seconds on
  10 seconds rest
• 5) Brittney Spears - Toxic: Jumps (begin with 8 counts up and down, then 4, then 2, tension 4-5) slow down to 4 count to continue jumps into next song.
• 6) Usher - Yeah: Jumps (continues from previous song, same progressions)
• 7) R Kelly - Hotel: Slow Climb (tension 6-top)
• 8) Love - techno rmx: Sprints (details below)
• 9) Bubba Sparks - Back in the Mudd: Sprints (details below)
  Start sprints beginning of love song and at end of Bubba Sparks:
  1:30 minute on
  30 seconds rest
  1:00on
  30 seconds rest
  45 seconds on
  30 seconds rest
  30 seconds on
  15 seconds rest
  20 seconds on
  15 rest
  10 seconds on/10 seconds off until end of song.
• 10) Staying Alive - techno remix: Hips (standing position 2 - see song 3 -go with hips moving back and forth 8 counts, go with abs in hips not moving 16 counts, tension 4-5)
• 11) La La La La La - techno: Rolling Hills (tension 5-7-2, repeat 3times)
• 12) Dave Matthews - Lover Lay Down: Cool Down

This combo is great for teaching college aged girls :) Thanks to everyone who contributed.

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