LEGEND LEGEND SYMBOL NOTES INSTRUMENTAL = 8 COUNTS = 32 COUNTS MALE VERSE = 8 COUNTS = 32 COUNTS FEMALE VERSE = 8 COUNTS = 32 COUNTS

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Stella Hines
6 years ago
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2 LEGEND LEGEND SYMBOL NOTES = 8 COUNTS = 32 COUNTS MALE VERSE = 8 COUNTS = 32 COUNTS FEMALE VERSE = 8 COUNTS = 32 COUNTS PRE / POST CHORUS = 8 COUNTS = 32 COUNTS CHORUS «= 8 COUNTS = 32 COUNTS SINGLE SGL DOUBLE DBL ALTERNATING ALT RIGHT LEG LEAD R LEFT LEG LEAD L NUMBER OF COUNTS ( ) [ ] THE NUMBER OF COUNTS WILL BE INSERTED BETWEEN THE BRACKETS EG. (8) = 8 COUNTS THE ACTUAL COUNT WITHIN THE BLOCK BETWEEN 1 & 32 EG. SQUAT TAP X 4 [1-8] + GRAPEVINE [9-11] + ALT HIGH KICKS [12-16] blast fx v13.1

3 TRACK 1 - WARM UP - PRIDE (A DEEPER LOVE) COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 PEOPLE LET ME TELL YOU SIT BACK (4) + HAND WALK FWD (4) + SPINAL EXTENSION (4) + HAND WALK BACK (4) 2 N START LOW ON ALL FOURS AND GET STRAIGHT INTO IT IT AINT EASY REPEAT 2* N KNEES STAY OFF THE GROUND PRIDE A DEEPER LOVE PRONE SPINAL ROTATIONS 4 R/L SHOULDERS REMAIN CLOSE TO THE GROUND REPEAT ½ PUSH UP (4) + SHOULDER RETRACTIONS X 2 (4) + LOWER DOWN (4) 2* N KEEP THE ARMS STRAIGHT ON THE SHOULDER RETRACTIONS 0.59 NOW I GOT LOVE IN HIP ROTATIONS X 4 + GLUTE ACTIVATION X 4 1 R GET ALL THE GRINDY BITS OUT HAND OUT CHARITY REPEAT 1 L CHANGE LEGS A DEEPER LOVE SIT BACK (4) + HAND WALK FWD (4) + SPINAL EXTENSION (4) + HAND WALK BACK (4) 2 N BACK TO THE WALK THRUS PRIDE A DEEPER LOVE PRONE SPINAL ROTATIONS 4 R/L MOBILISE THROUGH THE SPINE GOING AS FAR AS YOU CAN REPEAT ½ PUSH UP (4) + SHOULDER RETRACTIONS X 2 (4) + LOWER DOWN (4) 2* N WE WANT SHOULDER ACTIVATION BEFORE THE NEXT TRACK 2.12 NOW I GOT LOVE IN HIP ROTATIONS X 4 + GLUTE ACTIVATION X 4 1 R ACTIVATE THROUGH THE GLUTES HAND OUT CHARITY REPEAT 1 L KEEP THE ABS CONTRACTED A DEEPER LOVE SIT BACK (4) + HAND WALK FWD (4) + SPINAL EXTENSION (4) + HAND WALK BACK (4) 2 N WEIGHT BEAR THROUGH THE ARMS AND LEGS PRIDE A DEEPER LOVE PRONE SPINAL ROTATIONS 4 R/L NOTICE FOR ANY MOBILITY IMBALANCES BETWEEN R AND L blast fx v13.1 1

4 TRACK 1 - WARM UP - PRIDE (A DEEPER LOVE) REPEAT ½ PUSH UP (4) + SHOULDER RETRACTIONS X 2 (4) + LOWER DOWN (4) 2* N KEEP IT ON THE KNEES THIS IS ONLY THE BEGINNING 3.24 NOW I GOT LOVE IN HIP ROTATIONS X 4 + GLUTE ACTIVATION X 4 1 R LARGE CIRCLES HERE HAND OUT CHARITY REPEAT 1 L KEEP THE HIPS SQUARE TO THE FLOOR A DEEPER LOVE SIT BACK (4) + HAND WALK FWD (4) + SPINAL EXTENSION (4) + HAND WALK BACK (4) 2 N YOU KNOW WHAT TO DO PRIDE A DEEPER LOVE PRONE SPINAL ROTATIONS 4 R/L THE PATTERN REMAINS THE SAME FOR THE WHOLE SONG REPEAT ½ PUSH UP (4) + SHOULDER RETRACTIONS X 2 (4) + LOWER DOWN (4) 2* N DROP THE SHOULDERS WITHOUT BENDING THE ARMS 4.37 IT AINT EASY HIP ROTATIONS X 4 + GLUTE ACTIVATION X 4 1 R THESE SHOULD BE MUCH MORE LOOSE THAN BEFORE A DEEPER LOVE REPEAT 1 L CHANGE LEGS PRIDE A DEEPER LOVE SIT BACK (4) + HAND WALK FWD (4) + SPINAL EXTENSION (4) + HAND WALK BACK (4) 2 N LAST TIME A DEEPER LOVE PRONE SPINAL ROTATIONS 4 R/L GO FURTHER IF YOU CAN blast fx v13.1 2

5 TRACK 2 - PERIPHERAL HEART ACTION - JUST CAN T STAY AWAY COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 OH MARCH OTS 32 R/L EXPLAIN PHA MUSIC BUILDS BOXER JOG 32 R/L EMPHASIZE THE DEPTH OF THE SQUAT 0.29 MUSIC DROPS - SYNTH SUMO SQUAT (8) 4 N SIT LOWER THAN 90 AWAY SUMO SQUAT (8) + SUMO WALK X 8 (16) + STAND (8) 1 N/R/L KEEP THE KNEES OUT I JUST CAN T STAY AWAY REPEAT 1 N/R/L CHEST REMAINS HIGH SYNTH PRONE WALK OUT 2 N KEEP A STRAIGHT LEG IF YOU CAN REPEAT YOU GOT THAT PRONE WALK OUT WITH PUSHUP 1.5* N HOLD THE LAST ONE OUT CAN T STAY AWAY LATERAL PUSHUPS (8) 4 N KNEES OR TOES REPEAT MUSIC BUILDS REPEAT 4 N KEEP IT SLOW AND GO FOR RANGE 2.11 MUSIC DROPS - SYNTH RECOVER (16) + TRANSITION TO STANDING (16) 1 - REST AND BACK TO STANDING I JUST CAN T STAY AWAY SUMO SQUAT (8) + SUMO WALK X 8 (16) + STAND (8) 1 N/R/L ROUND 2 SIT LOWER IF YOU CAN REPEAT MUSIC BUILDS SUMO SQUAT (8) + SUMO WALK X 8 (16) + STAND (8) 1 N/R/L TRY IT AGAIN SYNTH PRONE WALK OUT 2 N STABILIZE THROUGH THE SHOULDER blast fx v13.1 3

6 TRACK 2 - PERIPHERAL HEART ACTION - JUST CAN T STAY AWAY REPEAT YOU GOT THAT PRONE WALK OUT WITH PUSHUP 1.5* N ADD THE PRESS I JUST CAN T STAY AWAY LATERAL PUSHUPS (8) 4 N SINK TO THE SIDE REPEAT MUSIC BUILDS REPEAT 4 N ARMS A LITTLE WIDER THAN NORMAL 3.53 MUSIC DROPS - SYNTH RECOVER (16) + TRANSITION TO STANDING (16) 1 - A WELL DESERVED REST! I JUST CAN T STAY AWAY SUMO SQUAT (8) + SUMO WALK X 8 (16) + STAND (8) 1 N/R/L LAST ROUND! REPEAT MUSIC BUILDS SUMO SQUAT (8) + SUMO WALK X 8 (16) + STAND (8) 1 N/R/L STAY WITH THE TECHNIQUE DON T LET YOUR FORM SUFFER SYNTH PRONE WALK OUT 2 N KEEP IT BASIC REPEAT YOU GOT THAT PRONE WALK OUT WITH PUSHUP 1.5* N PREPARE FOR THE FINAL BATTLE! I JUST CAN T STAY AWAY LATERAL PUSHUPS (8) 4 N YOU CAN DO THIS REPEAT MUSIC BUILDS REPEAT 4 N FINISH IT! blast fx v13.1 4

7 TRACK 3 - PROPULSION - SENDING OUT AN SOS COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 MARCH OTS 32 R/L REPEAT BOXER JOG 32 R/L INTRODUCE THE TRACK AND WHAT IS GOING TO HAPPEN MOVE TO THE SIDE OF YOUR MAT GUITAR ANKLE MOBILITY DRILL (8) 4 N EVERT, INVERT, PLANTAR AND DORSI FLEXION 0.44 JUST A CAST AWAY LATERAL JUMPS (4) 8 N START SLOW MY LONELYNESS REPEAT FASTER (2) 16 N GO FASTER SENDING OUT AN SOS LATERAL JUMP X 1 (2) TURN X 1 (2) + REPEAT (4) 4 N TURN LEFT, THEN TURN RIGHT REPEAT + MUSIC BUILDS 180 TURN X 8 (16) + SPRINT (16) 1 N/R/L KEEP THE TURN 1.41 SYNTH + MELODY ALT. SGL LEG BURPEE X 1 + SGL LEG HOP X 4 2* R/L CHANGE LEGS ON THE 4TH HOP REPEAT REPEAT 2 R/L KEEP IT GOING GUITAR ANKLE MOBILITY DRILL (8) X 3 + TRANSITION TO SIDE OF MAT (8) 1 N THIS IS YOUR BREAK RECOVER 2.25 JUST A CAST AWAY LATERAL JUMPS (4) 8 N TWO FEET TAKE OFF AND TWO FEET LAND MY LONELYNESS REPEAT FASTER (2) 16 N STAY WITH IT KEEP THE PACE SENDING OUT AN SOS LATERAL JUMP X 1 (2) TURN X 1 (2) + REPEAT (4) 4 N ADD 180 TURN REPEAT + MUSIC BUILDS 180 TURN X 8 (16) + SPRINT (16) 1 N/R/L NAIL IT! 3.23 SYNTH + MELODY ALT. SGL LEG BURPEE X 1 + SGL LEG HOP X 4 2* R/L BIG JUMP BACK! blast fx v13.1 5

8 TRACK 3 - PROPULSION - SENDING OUT AN SOS REPEAT REPEAT 2 R/L DON T FAIL ME NOW KEYBOARD ANKLE MOBILITY DRILL (8) X 3 + TRANSITION TO SIDE OF MAT (8) 1 N REST TAKE IN SOME AIR 4.07 A YEAR HAS PASSED LATERAL JUMPS (4) 8 N LAST ROUND ONLY HER CAN KEEP REPEAT FASTER (2) 16 N NOW GO FOR IT SENDING OUT AN SOS LATERAL JUMP X 1 (2) TURN X 1 (2) + REPEAT (4) 4 N TRY AND GET RIGHT TO THE BACK IN THE TURNS REPEAT + MUSIC BUILDS 180 TURN X 8 (16) + SPRINT (16) 1 N/R/L HANG IN THERE 5.05 SYNTH + MELODY ALT. SGL LEG BURPEE X 1 + SGL LEG HOP X 4 2* R/L BIG FINISH! REPEAT REPEAT 2 R/L JUST GET THERE! blast fx v13.1 6

9 TRACK 4 - HIGH INTENSITY INTERVAL TRAINING - ROCKIN HIGH COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 BOXER JOG 32 R/L GET READY TO WORK HARD 0.14 TIE ME UP REPEAT 32 R/L EXPLAIN THE MAXIMUM REPETITION IDEA BEHIND THIS TRACK MUSIC BUILD SIDE LUNGE R/L 16 N NO WORTKOUT VALUE HERE 0.43 FWD/BWD SQUAT PLYO JUMP WITH FLOOR TOUCH MAX N LEAP AND LAND SIT DEEP REPEAT REPEAT MAX N JUMP FWD & BWD VOCALS WORK IT OUT VERTICAL MOUNTAIN CLIMBER MAX R/L REACH AND PULL 1.27 TIE ME UP REST/RECOVER - - RECOVER TIE ME UP MUSIC BULIDS SIDE LUNGE R/L 16 N BUILD UP AND EXPLAIN THE NEXT EXERCISE 1.56 SGL ARM MOUNTAIN CLIMBER R ARM MAX R/L RUN THE KNEES IN REPEAT REPEAT MAX R/L OPTION: TWO HANDED MOUNTAIN CLIMBER VOCALS WORK IT OUT VERTICAL MOUNTAIN CLIMBER MAX R/L FROM HORIZONTAL TO VERTICAL 2.40 TIE ME UP REST/RECOVER - - HERE S YOUR BREAK MUSIC BUILDS SIDE LUNGE R/L 16 N EXPLAIN EXERCISE NO PUSH UP TO ALT SUPERMAN MAX N CONTROL THE LEG AND ARM LIFT REPEAT REPEAT MAX R/L HEIGHT IN THE ARMS AND LEGS VOCALS WORK IT OUT VERTICAL MOUNTAIN CLIMBER MAX R/L JUST GET THERE! blast fx v13.1 7

10 TRACK 4 - HIGH INTENSITY INTERVAL TRAINING - ROCKIN HIGH 3.53 TIE ME UP REST/RECOVER - - RELAX TIE ME UP MUSIC BULIDS SIDE LUNGE 16 N BUILD IT UP 4.21 SGL ARM MOUNTAIN CLIMBER L ARM MAX R/L SAME THING AS BEFORE OTHER SIDE REPEAT REPEAT MAX R/L STAY WITH IT! VOCALS WORK IT OUT VERTICAL MOUNTAIN CLIMBER MAX R/L FINISH IT OFF! blast fx v13.1 8

11 TRACK 5 - PERIPHERAL HEART ACTION - GLORIA COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 MARCH ON THE SPOT - - EXPLAIN FORMAT FOR THIS TRACK REPEAT PREVIEW THE COSSACK LUNGE - - DEMO LUNGE REPEAT TRANSITION TO FLOOR - - CUE TRICEP PUSH UPS 0.44 FIRST TIME I SAW HER 2/2 TRICEP PUSH UPS 4 N FOCUS ON GOOD FORM HERE THIRD TIME I SAW HER REPEAT 3* N USE LAST 8 COUNTS TO TRANSITION HEAVY 1/1 TRICEP DIPS 8 N SMALL MOVEMENT REPEAT REPEAT 8 N BEND THROUGH THE ARMS MUSIC DROPS GLORIA RECOVERY & TRANSITION - - PREPARE FOR THE LUNGE HEAVY COSSACK LUNGE INTO KNEE LIFT 4 R SLOW STEP OUT AND LIFT R KNEE REPEAT REPEAT 4 L CHANGE SIDES MUSIC DROPS - TRANSITION TO FLOOR - - SET UP IN PLANK REPEAT LOW SYNTH BUILDS PLANK HOLD (32) 1 N PERFECT POSITION FOR THE TRICEPS 2.59 FIRST TIME I SAW HER 2/2 TRICEP PUSH UPS 4 N OPTION DROP TO KNEES THIRD TIME I SAW HER REPEAT 3* N TRANSITION TO DIPS HEAVY 1/1 TRICEP DIPS 8 N BEND ELBOWS blast fx v13.1 9

12 TRACK 5 - PERIPHERAL HEART ACTION - GLORIA REPEAT REPEAT 8 N KEEP GOING GLORIA REPEATS AND BUILDS RECOVER & TRANSITION - - STAND AND PREPARE HEAVY COSSACK LUNGE INTO KNEE LIFT 4 R MAKE MOVE WIDE AND DEEP REPEAT REPEAT 4 L FINAL PUSH HERE! blast fx v

13 TRACK 6 - BALANCE - CLUB ROCKER COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 MARCH OTS 32 R/L INTRODUCE THE TRACK REPEAT AND BUILDS WALK THE LINE FWD X 4 (16) + BWD X 4 (16) 1 R/L ONE FOOT IN FRONT OF THE OTHER 0.29 OH, OH, OH SHE S MOVING LIKE REPEAT 1 R/L TRY IT WITH YOUR EYES CLOSED REPEAT REPEAT 1 R/L KEEP MOVE STRONG SYNTH STATIC TRACKING DRILL ALT ARMS (16) 1 R LEFT KNEE HOLD REPEAT SGL LEG BALANCE 1 R TIP OVER AND HOLD 1.29 YOU CAN BE MY DADDY SGL LEG SQUAT WITH FLOOR TOUCH 4 R DROP WITH A LIGHT TOUCH I THINK I LIKE YOU SGL LEG SIDE LUNGE WITH SIDE REACH 4 R CHANGE PLANES THERE S A WAY THAT I FEEL SGL LEG FRONT TO BACK ROTATION 4 R OPTION: PUT THE TOE DOWN AT THE BACK AND FRONT OH, OH, OH SHE S MOVING LIKE SGL LEG BALANCE 1 R TIP OVER AND HOLD OH REPEATS AND BUILDS WALK THE LINE FWD X 4 (16) + BWD X 4 (16) 2 L/R START ON LEFT LEG HEY BABY, LET S PARTY STATIC TRACKING DRILL ALT ARMS (16) 2 L RIGHT KNEE HOLD I WANT TO BANG YOU UP SGL LEG BALANCE 1 L STABILISE THE LEG 3.15 YOU CAN BE MY DADDY SGL LEG SQUAT WITH FLOOR TOUCH 4 L LIGHT TOUCH I THINK I LIKE YOU SGL LEG SIDE LUNGE WITH SIDE REACH 4 L CHANGE THE PLANE blast fx v

14 TRACK 6 - BALANCE - CLUB ROCKER THERE S A WAY THAT I FEEL SGL LEG FRONT TO BACK ROTATION 4 L OPEN THROUGH THE HIP OH, OH, OH SHE S MOVING LIKE SGL LEG BALANCE 1 L SAME LEG TO FINISH OH REPEATS AND BUILDS WALK THE LINE FWD X 4 (16) + BWD X 4 (16) 1 R/L CLOSE YOUR EYES HEY BABY, LET S PARTY STATIC TRACKING DRILL ALT ARMS (16) 2 R LIFT LEFT LEG I WANT TO BANG YOU UP REPEAT 2 L CHANGE LEGS blast fx v

15 TRACK 7 - PROPULSION - FUNKY RADIO (RADIO GA GA) COUNTS TIME LANDMARK EXERCISE REPS 0.00 VOCALS EVERBODY EVERYBODY LEAD LEG MARCH OTS 32 R/L TIPS & CUES I HOPE YOU RE READY FOR THIS! VOCAL RADIO BOXER JOG 32 R/L GET PREPARED ELECTRO SYNTH RADIO SHUFFLE OTS 32 R/L BUILD IT UP 0.43 HEAVY BEAT BURPEE (4) DEGREE TURN BROAD JUMP (4) 4 N IF YOU HAVE A MAT USE IT AS A GUIDE MUSIC BUILDS REPEAT 4 N LAND SOLIDLY KEY CHANGE + MUSIC DROPS REPEAT 4 N HANG IN THERE 1.28 ALL WE HEAR IS RADIO JACK OUT, IN, OUT + REPEAT OPPOSITE 4 N LITTLE BIT OF ACTIVE RECOVERY MUSIC BUILDS + ALL WE HEAR IS REPEAT 4 N USE THE MUSIC VOCALS YOU YOU YOU SGL JACKS 16 N STAY WITH THE SINGLES 2.10 MUSIC BUILDS + YOU YOU YOU PLYO LUNGE WITH FLOOR TOUCH 8 R/L BIG JUMP AND GET LOW MUSIC BUILDS + RADIO SOMEONE STILL LOVES YOU SHUFFLE OTS 32 R/L TAKE A BREATHER 2.40 ELECTRO SYNTH BURPEE (4) DEGREE TURN BROAD JUMP (4) 4 N HERE WE GO! ELECTRO + LASER SOUND REPEAT 4 N HALF WAY THERE 3.09 ALL WE HEAR IS JACK OUT, IN, OUT + REPEAT OPPOSITE 4 N JACK COMBO blast fx v

16 TRACK 7 - PROPULSION - FUNKY RADIO (RADIO GA GA) MUSIC BUILDS + ALL WE HEAR IS PLYO LUNGE WITH FLOOR TOUCH 8 R/L BACK LEG GOES DEEP SOMEONE STILL LOVES YOU SHUFFLE OTS 32 R/L TAKE IT EASY VOCALS YOU YOU YOU BURPEE (4) DEGREE TURN BROAD JUMP (4) 4 N IT S GOING TO GET TOUGH BUT YOU CAN DO IT! ELECTRO + LASER SOUND REPEAT 4 N KEEP GOOD FORM HERE 4.22 ALL WE HEAR IS JACK OUT, IN, OUT + REPEAT OPPOSITE 4 N JUST HEAR THE MUSIC MUSIC BUILDS + ALL WE HEAR IS PLYO LUNGE WITH FLOOR TOUCH 8 R/L BACK LEG DEEP! SOME STILL LOVES YOU SHUFFLE OTS 32 R/L READY FOR BIG FINISH VOCALS YOU YOU YOU BURPEE (4) DEGREE TURN BROAD JUMP (4) 4 N WE ARE IN IT TOGETHER ELECTRO + LASER SOUND REPEAT 4 N LAST SET! blast fx v

17 TRACK 8 - CORE - CAN T STOP COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 EXPLAIN THE TRACK - - STANDING ABS THIS TRACK REPEAT SET POSITION - N SHOULDER WIDTH APART 0.29 WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH R X 2 (8) + BOTTOM ½ CIRCLE (8) 2 R/L RIBS TOWARDS THE HIPS AND ROTATE FROM THE HIPS WE RE GONNA DROP THE BOMB REPEAT 2* R/L MAKE SURE YOU RE DOING BOTH SIDES WE RE NOT GONNA CHANGE THE WORLD BENT OVER TORSO ROTATIONS R/L 4 N LENGTHEN THROUGH THE SPINE EVERYBODY LISTEN + MUSIC BUILDS GOOD MORNINGS 3.5* N FROM THE BOTTOM 1.27 WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH R X 2 (8) + BOTTOM ½ CIRCLE (8) 2 R/L START AGAIN WITH THE CHORUS COMBO WE RE GONNA DROP THE BOMB REPEAT 2* R/L WORK INTO THOSE OBLIQUES WE RE NOT GONNA CHANGE THE WORLD BENT OVER TORSO ROTATIONS R/L 4 N TWIST AS FAR AS YOU CAN EVERYBODY LISTEN + MUSIC BUILDS GOOD MORNINGS 3.5* N STAY LONG WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH L X 2 (8) + BOTTOM ½ CIRCLE (8) 2 L/R CHANGE TO THE L LEG FIRST WE RE GONNA DROP THE BOMB REPEAT 2* L/R KEEP IT GOING WE RE NOT GONNA CHANGE THE WORLD BENT OVER TORSO ROTATIONS L/R 4 N SEE HOW FAR YOU TRAVEL ON EACH SIDE EVERYBODY LISTEN + MUSIC BUILDS GOOD MORNINGS 3.5* N TIP FROM THE HIP blast fx v

18 TRACK 8 - CORE - CAN T STOP 2.25 WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH L X 2 (8) + BOTTOM ½ CIRCLE (8) 2 L/R FULLY BODY CIRCLES MAKE THEM LARGE AS POSSIBLE WE RE GONNA DROP THE BOMB REPEAT 2* L/R REALLY EMPHASISE THE CRUNCH WE RE NOT GONNA CHANGE THE WORLD BENT OVER TORSO ROTATIONS L/R 4 N ROTATE EVERYBODY LISTEN + MUSIC BUILDS GOOD MORNINGS 3.5* N EVERYTHING ABOUT THE TORSO IS STRAIGHT 3.23 WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH L X 2 (8) + BOTTOM ½ CIRCLE (8) 2 L/R STAY TO THE SIDE WITH THE KNEE LIFTS WE RE GONNA DROP THE BOMB REPEAT 2* L/R STAY WITH IT WE RE NOT GONNA CHANGE THE WORLD BENT OVER TORSO ROTATIONS L/R 4 N LEFT SIDE 1ST WE RE GONNA DROP THE BOMB GOOD MORNINGS 3.5* N FEEL THE TENSION IN THE BACK WE RE NOT GONNA CHANGE THE WORLD KNEE LIFT CRUNCH R X 2 (8) + BOTTOM ½ CIRCLE (8) 2 R/L FINISH IT OFF blast fx v

19 TRACK 9 - HIGH INTENSITY INTERVAL TRAINING - WHERE DID YOU GO COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 MARCH OTS 32 R/L SET THE TRACK UP REPEAT BOXER JOG 32 R/L KEEP IT LIGHT 0.30 MUSIC DROPS I SIDE LUNGES R/L 16 N SMALL LUNGES THIS IS YOUR ACTIVE RECOVERY REPEATS BOXER JOG 32 R/L BACK INTO IT I I WANT TO KNOW, WHERE DID YOU GO? LATERAL SHUFFLE WITH JUMP MAX R/L BUILD UP MOVE AND INTENSITY GRADUALLY REPEAT REPEAT MAX R/L STAY LOW ON THE SHUFFLES 1.30 MUSIC BUILDS HIGH KNEE RUN MAX R/L BUILD IT UP GET HIGHER AND FASTER AS YOU GO HEAVY SYNTH I LOW SIT PLYO JUMP MAX N PRESSURE STAYS IN THE LEGS REPEAT SIDE PLANK ROTATIONS R MAX N STAY ON ONE SIDE AND WORK FOR SPEED HEAVY SYNTH LOW SIT PLYO JUMP MAX N AS MANY AS YOU CAN REPEAT SIDE PLANK ROTATIONS L MAX N OTHER SIDE 2.46 MUSIC DROPS WHERE DID YOU GO? I HAD A FEELING SIDE LUNGES R/L 16 N RECOVER AND RE- CONNECT SAW IT IN YOUR EYES BASKET BALL SHOOT MAX N START WITH THE SHUFFLES AND JUMP I I WANT TO KNOW, WHERE DID YOU GO? REPEAT MAX N JUMP ON NUMBER 4 MUSIC BUILDS HIGH KNEE RUN MAX R/L BUILD IT UP WITH THE MUSIC 3.45 HEAVY SYNTH I TUCK JUMP TO FLOOR TOUCH MAX N WORK HIGH AND LOW blast fx v

20 TRACK 9 - HIGH INTENSITY INTERVAL TRAINING - WHERE DID YOU GO REPEAT PLANK WITH ALT. SHOULDER TOUCH MAX N KEEP THE HIPS LEVEL HEAVY SYNTH TUCK JUMP TO FLOOR TOUCH MAX N AS MANY AS YOU CAN REPEAT PLANK WITH ALT. SHOULDER TOUCH MAX N FINAL PUSH! blast fx v

21 TRACK 10 - ACTIVE RECOVERY - EVERYTHING COUNTS TIME LANDMARK EXERCISE REPS 0.00 VOCALS ALL THESE THOUGHTS LEAD LEG MARCH OTS 32 R/L WELL DONE ON A FANTASTIC EFFORT REPEAT SIDE LUNGES 16 R/L RELAX INTO IT 0.29 VOCALS REPEAT WITH ARM CIRCLE R/L 8 N BIG CIRCLE OUT REPEAT REPEAT WITH DBL ARM CIRCLE 8 N BOTH ARMS 0.59 MUSIC DROPS R SIDE LUNGE X 4 WITH ARM REACH 2 R MOVE DOWN THE LADDER KEYBOARD + VOCALS REPEAT OTHER SIDE 2 L CHANGE SIDES 1.29 YOU KNOW ME DBL REACH FWD (2) + BWD (2) 8 N ROUND THROUGH BACK AND OPEN UP THE CHEST COME ON BABY ITB STRETCH WITH ARM REACH X 4 2 R BACK DOWN THE LADDER AGAIN EVER SINCE I LEFT REPEAT OTHER SIDE 2 L OTHER SIDE 2.14 YOU ARE THE MY STAR ALT 3D CALF STRETCH 4 R/L USE ANY ANGLE COME ON I M FEELING EVERYTHING ALT 3D HIP FLEXOR STRETCH 4 R/L PUSH THE HIPS THROUGH COME ON BABY ALT 3D HAMSTRING STRETCH 4 R/L SIT BACK AND TIP KEYBOARD + VOCALS OVERHEAD REACH AND STRETCH (16) + UPPER BACK STRETCH (16) 1 N LIFT THROUGH THE RIBS blast fx v

22 TRACK 10 - ACTIVE RECOVERY - EVERYTHING REPEAT LATERAL REACH STRETCH R/L (16) + CHEST STRETCH (16) 1 N OPEN UP THE TORSO 3.30 YOU KNOW ME DBL REACH FWD (2) + BWD (2) 8 N NICE AND EASY COME ON BABY TIP OVER (8) + HAMSTRING LENGTHENING X 6 1 N LENGTHEN THE BACK OF THE LEG ACTIVELY EVER SINCE I LEFT R FOOT REACH AND HOLD (16) + L FOOT REACH AND HOLD (16) 1 N STRETCH THE LATS 4.15 YOU ARE THE STAR ALT 3D CALF STRETCH 4 R/L TAKE THE FOOT BACK FURTHER THIS ROUND COME ON I M FEELING EVERYTHING ALT 3D HIP FLEXOR STRETCH 4 R/L SINK INTO THE BACK LEG COME ON BABY ALT 3D HAMSTRING STRETCH 4 R/L PLAY THE ANGLES 5.00 OVERHEAD REACH AND STRETCH (16) + UPPER BACK STRETCH (16) 1 N LAST CHANCE TO STRETCH REPEAT LATERAL REACH STRETCH R/L (16) + CHEST STRETCH (16) 1 N GREAT JOB EVERYONE blast fx v

23 FITNESS TEST - WHERE DID YOU GO COUNTS TIME LANDMARK EXERCISE REPS LEAD LEG TIPS & CUES 0.00 MARCH OTS 32 R/L OUTLINE THE PROCESS OF THE FITNESS TEST REPEAT REPEAT 32 R/L 0.30 MUSIC DROPS I ALT SIDE LUNGES 16 R/L EXPLAIN THE IDEA OF MAXIMUM REPS REPEATS REPEAT 32 R/L USE THE MUSIC I I WANT TO KNOW, WHERE DID YOU GO? BOXER JOG 16 R/L MAXIMUM EFFORT WITH THE 2 EXERCISES REPEAT REPEAT 16 R/L 1.30 MUSIC BUILDS HIGH KNEE RUN MAX R/L BUILD WITH THE MUSIC HEAVY SYNTH I ALT SGL LEG BURPEE MAX R/L REMIND THEM THEY LL BE RECORDING TWO NUMBERS REPEAT REPEAT MAX R/L HEAVY SYNTH TRICEP PUSH UPS MAX N REPEAT REPEAT MAX N 2.46 MUSIC DROPS WHERE DID YOU GO? I HAD A FEELING RECOVER - - RECORD YOUR SCORES ONE FOR THE BURPEES AND THE OTHER FOR THE PUSH UPS SAW IT IN YOUR EYES ALT LUNGES 16 R/L RECOVER I I WANT TO KNOW, WHERE DID YOU GO? REPEAT 16 R/L MUSIC BUILDS HIGH KNEE RUN MAX R/L EXPLAIN THE NEXT TWO EXERCISES 3.45 HEAVY SYNTH I PLYO LUNGE WITH FLOOR TOUCH MAX R/L blast fx v

24 FITNESS TEST - WHERE DID YOU GO REPEAT REPEAT MAX R/L HEAVY SYNTH ALT KNEE LIFT CRUNCHES MAX R/L REPEAT REPEAT MAX R/L RECORD SCORE blast fx v

25 v13.1 DATE DATE DATE DATE EXERCISE NUMBER OF REPS NUMBER OF REPS NUMBER OF REPS NUMBER OF REPS ALT SIDE LUNGES ALT SGL LEG BURPEE TRICEP PUSH UPS ALT LUNGES ALT KNEE LIFT CRUNCHES ALT KNEE LIFT CRUNCHES

indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG

indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG instructions Indoor physical activity is a challenge for many schools. Winter weather tends to trap students and staff inside the buildings for months at a time. Lack of space and lack of time also contribute