Fall Tidal Wave

• Marching steps to warm up (24)
• Walk forward on heels (8)
• Walk backward on toes (8)
• Marching in place-shoulder shrugs (4)
• Marching in place-shoulder blade pinch (4)
• Jumping jacks - to center (8)
• Jumping jacks - 1/4 turn to right (4)
• Jumping jacks - 1/4 turn to right again (4) (face rear)
• Jumping jacks - 1/4 turn to right again (4) (face left)
• Jumping jacks - 1/4 turn to right again (4) (face center)
• Cross country ski (8)
• Cross country ski - travel to left (8)
• Cross country ski - travel to right (8)
• Cross country ski - travel to left (8)
• Cross country ski - travel to right (8)
• Jumping jacks - to center (8)
• Jumping jacks - 1/4 turn to left (4)
• Jumping jacks - 1/4 turn to left again (4) (face rear)
• Jumping jacks - 1/4 turn to left again (4) (face right)
• Jumping jacks - 1/4 turn to left again (4) (face center)
• Cross country ski (8)
• Cross country ski - travel to right (8)
• Cross country ski - travel to left (8)
• Cross country ski - travel to right (8)
• Cross country ski - travel to left (8)
• Single leg swings- back to front on right (8)
• Single leg swings - back to front on left (8)
• Cross country ski (16)
• Cross country ski with tuck legs (16)
• Hamstring curls with pull back arms (16)
• Jog legs - knees up in front (16)
• Cross country ski (16)
• Scissor kicks to rear (8)
• Scissor kicks to front (8)
• Pendulum/tick tocks - stationery (16)
• Pendulum/tick tocks - travel to right (8)
• Pendulum/tick tocks - travel to left (8)
• Jog forward-breast stroke arms (8)
• Turn-jog to right-breast stroke arms (8)
• Reverse jog - back it up reverse breast stroke arms (8)
• Turn 180 degrees- jog to left-breast stroke arms (8)
• Reverse jog - back it up-reverse brest stroke arms (8)
• 1/4 Turn-face center- jog legs (16)
• Scissor kick to rear (8)
• Scissor kick to front (8)
• Pendulum/tick tocks - travel to right (8)
• Pendulum/tick tocks - travel to left (8)
• Cross country ski - (16)
• Cross country ski - add tuck legs (16)
• Twists - stay in place (16)-wrap arms around body
• Twists - stay in place (16)-arms open wide over head
• Cross country ski - (16)
• Turn to right- travel slaloms - side to side touch (8)
• Reverse slaloms back it up - side to side touch (8)
• Turn to face front/center, cross country ski (16)
• Turn to left- travel slaloms - side to side touch (8)
• Reverse slaloms back it up - side to side touch (8)
• Turn to front/center - cross country ski (16)
• Bobs/hops using bicep/tricep press down (16)
• Cross country ski (16)
• 1/2 Tick tock-travel - right knee bent-travel to right (8)
• 1/2 Tick tock-travel - left knee bent-travel to left (8)
• Cool down moves and stretches for about 8-10 minutes

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