Aerobics for beginners

Warm up for the beginners!!!!

• 1 X Grapevine right
• Turn 90 degrees
• 1 X Grapevine (so grapevine x 2, one facing the front, the other facing the back) add knee lift x 2 at the end of the second grapevine. Then go back on yourself.

So...

• Grapevine right, 90 degree turn
• Grapevine
• 2 X Knee lifts.
• Grapevine to the right (remember you are still facing the back) 90 degree turn (so your back facing the front), grapevine left (facing the front now)
• 2 X Knee lifts

• Heel digs forward for 4 with chest press
• 4 X side press,
• 4 X heel digs back,
• 4 X jack

On the third jack, turn 45 degrees to the right and repeat. Then turn again on the third jack to face the back of the room and repeat. Continue until you've gone right round the room.

Then..

• Step and hop forward x 4
• Single, single, double hamstring curl x 2 with shoulder press
• Double step touch right, then single, single, double hamstring curl with shoulder press
• Step and hop back (left leg now leads)
• Single, single, double hamstring curl x 2 with shoulder press
• Double step touch left, then single, single double hamstring curl x 2 with shoulder press. (Now back on right leg which I would go back to beginning)

Hope any of this helps anyone

Cheers x

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