Aerobic

• Grapevine right + 3 curls 4 knee raises right,left,right,left
• Step touch forward *4
• Jack * 4, twist 1-16 spotty dog 1-16 twist low 1-16
• Low spotty dog 1-16
• Jacks * 8
• Grapevine left + 3 curls 4 knee raises left,right,left,right
• Step touch back *4
• Jack * 4, twist 1-16 spotty dog 1-16 twist low 1-16
• Low spotty dog 1-16
• Jacks * 8

• Criss cross *4 (around the room, turn right each time on fourth criss cross)
• Step right, left knee repeater *4
• Change sides, do 4 times add in arms, pull arms down to raised knee

• Double step right * 2
• Pony forward & back
• Power lunge * 8
• Run, add in arms 1-16
• Box step * 4 right leg
• Box step * 4 left leg

• Step right, hamstring curls * 8
• Doubles * 4
• Left side only * 8 (get low, bend the legs)
• Right side only * 8 (stay low)

This is the first time I've posted a routine on this website. I'm fairly new to teaching but my participants love the high energy of this, get the music pumping and they'll burn lots of calories. Its probably more suitable for the maintenance part of a LBT class. This is the final result, you can build up to this however you want, I usually start with grapevines and add on bits each time.

With the twist, make sure the feet come of the floor and stay together, use the arms to make it more vigorous, for the low twist, bend legs, push hips back this really works the thighs and bums, same with Spotty Dog.

Criss cross - right leg comes in front of left and change

With the hamstring curls, get your participants to get down low try to keep the holding leg static, this really works the thigh.

I hope you find this useful, if you have any questions please email me.

Good Luck

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