Notorious Trick Loop

• First loop 8 minutes
• 1:00 seated flat hands in second position
• 1:00 seated flat hands in third position
• 1:00 hover
• 1:00 standing climb
• 1:00 jumps
• 1:00 seated climb
• 1:00 sprint
• 1:00 rest
• Second loop 6 minutes
• :45 seated flat hands in second position
• :45 seated flat hands in third position
• :45 hover
• :45 standing climb
• :45 jumps
• :45 seated climb
• :45 sprint
• :45 rest
• Third loop 4 minutes
• :30 seated flat hands in second position
• :30 seated flat hands in third position
• :30 hover
• :30 standing climb
• :30 jumps
• :30 seated climb
• :30 sprint
• :30 rest
• Fourth loop 2 minutes...do this fourth loop twice
• :15 seated flat hands in second position
• :15 seated flat hands in third position
• :15 hover
• :15 standing climb
• :15 jumps
• :15 seated climb
• :15 sprint
• :15 rest

The above routine takes about 30 minutes. I do the above routine twice during an hour class. I start with slow songs and move to a faster beat when I get to the 4 and 2 minute loops. This routine is called Notorious Trick as it is named after a "mash-up" called Notorious Trick and can be found on www.mashuptown.com for free. Mash-ups are two songs mashed together for an totally different sound.

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