Get Up and Move It

Smile!

• Double step right then 1 V-step left, turning quarter turn to left wall.
• Repeat above 3 more times, turning to the back, the other side wall and then front on the V-steps (32 count)

• Step touch right-left, moving forward x 4 (high biceps with arms)
• Step touch right-left, moving back x 4 (chest press with arms)
• Grapevine right-left-right, then 2 jacks OR 1 squat left (32 count)

Repeat above two patterns with LEFT lead.

• Double right heel, double right knee (arms push front with the heels and overhead with the knees)
• Alternating front kicks left-right x 4
• Lunge side to side left-right single/single/double then right-left single/single/double (32 count)
• Ski (lunge) back single/single/double x 4, starting left-right (32 count)

Repeat above pattern with left lead (double left heel, double left knee)

• Grapevine right x 1, walk forward and back with left foot (or hop on one foot 2 count forward & 2 count back) 8 count
• Grapevine left x 1, walk forward and back with right foot (or hop on one foot 2 count forward & 2 count back) 8 count
• Side mambo or "hopscotch" alternating right-left x 4 (16 count)

Repeat above pattern as many times as you like.

• Step right with left hamstring curl (alternate singles X 16) Add powerby dipping/squatting as you are centered between curls.

• 1 Left hamstring curl then triple repeater right hamstring curl (8 count)
• 3 Single alternating hamstring curls (left-right-left) then jog-jog or march-march with feet still wide) 8 count
• 1 Right hamstring curl then triple repeater left hamstring curl (8 count)
• 3 Single alternating hamstring curls (right-left-right) then jog-jog or march-march with feet still wide) 8 count

Repeat above pattern with the hamstrings 2-3 more times.

At this point, I would throw in a set of 50-100 jacks or a minute of power jogs or perhaps some interval with resistance bands or weights.

Start over at the top and have fun!
Adding upper body is always important. I didn't specify arms for most of the patterns. Vary them. If you have any questions, please email me! Lynn

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