Total Body Bounce

I discovered this sort of stability ball training while watching Fit TV and fitness instructor Patrick Goudeau. He calls it advanced ball choreography. I just call it fun. You go from the basic bounce on the ball to the floor and back again. It will get your heart rate up and is perfect for your novice and advanced students. They can take it as high or as low impact as they want. If you have any questions feel free to ask. This should be done at no greater than 130 bpm.

Combo 1 (I layer each moment and return to the beginning all 32 count)

• Basic bounce on the ball to the beat
• Step touch from right to left
• Heels toward the front
• Alternating knee lifts

(repeat alterate lead)

Combo 2

• Bounce jack (think jumping jacks on the ball)
• Basic bounce
• Alternating kicks forward
• Ski (double knee lifts from side to side pulling arms back)

Combo 3

• Lunge right/left/right exit on the third lunge to a standing position
• Shuffle to the inside leg and return back
• Squat each side
• Roll out to a plank position (this has varying options so be aware of you client level of fitness)
• Roll in

Combo 4

• (leaving the ball on the floor) Grapevine right out and grapevine turn in
• Side on the ball
• Bounce jack 2x
• Ski 2x
• Grapevine left out and grapevine turn in
• Pick up the ball grapevine right or shuffle out and in

Combo 5

• Chasse up 2x (right lead)
• Mambo 1x
• Mambo pivot cha cha to change leads
• Chasse back 2x (left lead)
• Mambo 1x
• Mambo pivot cha cha to change lead
• Shuffle bounce diagonal up (right)
• Bounce jack 2x
• Grapvevine left
• Bounce jack 2x
• Shuffle bounce diagonal back (right)
• Bounce jack 2x
• Grapevine reg left
• Bounce jack 2

(repeat alternating lead)

Repeat entire sequence from the beginning for an awesome and fun cardio workout. I find that dance music works best, but latin style also can be fun.

Any questions please feel free to email me.

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