AEROBIC WORM UP(2)

Marcin Wisniewski Gym and Fitness Instructor Course Aerobic Choreography
Introduction:
My name is Marcin; today we will be to practice Aerobic training. All that session will last for about an hour, including warm up, pre-stretch, main phase, cool down, body conditioning and post-stretch. Your instructor is friendly, professional and ready to help take you to the next level in fitness.
Before the start of classes I need to ask a few questions.
Written Health Screening Form:
Added to the plan (last page).
Verbal Screen: Anyone on any medication? Anyone with any medical conditions e.g. asthma..? Anyone with any injures? Any of the ladies pregnant or been pregnant last 12 weeks? Any beginners? Anyone have any allergies of special health considerations? Anyone know of any reason why you should not be exercising?
Checks: Correctly Footwear/Clothing No Chewing gum No Jewellery
Pulse Checks:
The pulse check is done by taking two fingers and placing it on either the carotid or radial artery.
Carotid artery – can be found by sliding fingers down the jawline from the ear onto the neck.
Radial artery – can be found by sliding the two fingers down along the thumb onto the wrist.
Ask the client to count from 0. You must use a stopwatch to count 6 seconds. Ask them to stop at 6 second and add a zero. Ask a few what they got.
If anyone over 100bpm before the warm up you need speak to them.
Equipment Required: NO
Music: Warm up 124 - 134 bpm Main phase 135 - 150 bpm Cool down 128 - 130 bpm
Time Plan: Warm-up 10min Pre-stretch 4min Main-phase 30min = 60min Cool down 10min
(Body conditioning) Post-stretch 6min
Choreography Blocks
Warm up
Exercise
Counts/Beats
No. MARCHING FOR/BACK
8
32
STEP SIDE
4*2
32
DOUBLE STEP SIDE
(ADD ARMS)
8
32
LEG CURL
4*2
32
Exercise
Counts/Beats
No.
GRAPEVINE
8
32
KNEE RAISE
4*2
32
V-STEP
4*2
32
GRAPEVINE LEG CURL
8
32
Don’t go over 120 bpm in warm up!
Reduce the intensity when you feel fatigue.
Choreography Blocks Main Phase
Exercise
Counts/Beats
No. MARCHING FOR/BACK
8
32
STEP SIDE
4*2
32
DOUBLE STEP SIDE
8
32
LEG CURL
4*2
32
Exercise
Counts/Beats
No.
DOUBLE SIDE STEP
8
32 MARCH FOR/BACK
8
32
HIGH KNEE
4*2
32
GRAPEVINE
8
32
Exercise
Counts/Beats
No.
FLY JACKS
4*2
32
MARCHING ELBOW/KN
4*2
32
SQUAT AND PUNCH
4*2
32
GRAPEVINE KNEE RAISE
8
32
Exercise
Counts/Beats
No.
V-STEP
4*2
32
SHUFFLE
4*2
32
D.S.S. WITH KICK
8
32
GRAPE. TOUCH HELL
8
32
Exercise
Counts/Beats
No.
JOG FORWARD
8
32
JUMP SQUAD
4*2
32
BOX STEP FORWARD
8
32
KNEE RISE
4*2
32
Cool Down Blocks
Exercise
Counts/Beats
No.
D.S.S
8
32
MARCH
4*2
32
LEG CURL
4*2
32
KNEE RISE
4*2
32
Exercise
Counts/Beats
No.
V-STEP
4*2
32
GRAPEVINE
8
32
SIDE STEP
4*2
32
MARCH
4*2
32
Warm Up (Block 1)
Teach A MARCH FOR/BACK 8 x 4 (32 beats)
Teach B STEP SIDE 4 x 2 x 4 (32 beats)
___________________________________________________________________________
Repeat A MARCH FOR/BACK 8 x 4 (32 beats)
Repeat B STEP SIDE 4 X 2 x 4 (32 beats)
Teach C DOUBLE SIDE STEP 8 x 4 (32 beats)
__________________________________________________________________________
Repeat A MARCH FOR/BACK 8 x 4 (32 beats)
Repeat B STEP SIDE 4 x 2 x 4 (32 beats)
Repeat C DOUBLE SIDE STEP 8 x 4 (32 beats)
Teach D LEG CURL 4 x 2 x 4 (32 beats)
_________________________________________________________________________
Repeat A MARCH FOR/BACK 8 x 4 (32 beats)
Repeat B STEP SIDE 4 x 2 x 4 (32 beats)
Repeat C DOUBLE SIDE STEP 8 x 4 (32 beats)
Repeat D LEG CURL 4 x 2 x 4 (32 beats)
Cut in ½
Repeat A MARCH FOR/BACK 4 x 4 (16 beats)
Repeat B STEP SIDE 2 x 2 x 4 (16 beats)
Repeat C DOUBLE SIDE STEP 4 x 4 (16 beats)
Repeat D LEG CURL 2 x 2 x 4 (16 beats)
Cut in ½
Repeat A MARCH FOR/BACK 2 x 4 (8 beats)
Repeat B STEP SIDE 1 x 2 x 4 (8 beats)
Repeat C DOUBLE SIDE STEP 2 x 4 (8 beats)
Repeat D LEG CURL 1 x 2 x 4 (8 beats)
Warm Up (Block 2)
Teach A GRAPEVINE 8 x 4 (32 beats)
Teach B KNEE RISE 4 x 2 x 4 (32 beats)
___________________________________________________________________________
Repeat A GRAPEVINE 8 x 4 (32 beats)
Repeat B KNEE RISE 4 x 2 x 4 (32 beats)
Teach C V-STEP 4 x 2 x 4 (32 beats)
________________________________________________________________________...