1 - Call to Action (Warm up)
BPM: 105 - 120
Music: Fun, upbeat, recognizable, exciting
Genre: Pop or Classic Rock
Ex: 'Old Time Rock n' Roll' Bob Seagar, 'Holla back girl' Gwen Stefani
Choreography should include: Warm up work - walking lunges, balance work, active stretching
OBJECTIVE - prepare for Drills work

2 - Power Lift
BPM: 115 - 140
Music: Driving beat, motivating, exciting - should be one of the longest songs on the CD (4:45 - 6 min)
Genre: Dance, Pop or Classic Rock
Ex: 'Shook me All Night Long' ACDC, 'Everytime we touch' Cascada
Choreography should include: squats & lunges - athletic options include squat kicks and walking lunges
OBJECTIVE: lower body strength

3 - Martial Arts
BPM: 140 - 155
Music: Softer verse, driving chorus
Genre: Hard(er) Rock or Punk
Ex: 'Tap That' Megan McCauley, 'Boyfriend' Ashlee Simpson
Choreography should include: kick box strength & form work (slow punches and kicks) AND fast punching and kicking movements utilizing footing
OBJECTIVE: max out CVC for <1 min at a time; acheive cardio peak #1

4 - Basketball
BPM: 125 - 140
Music: Dramatic, fun, motivating, a repeating word or line in the chorus may be helpful
Genre: Disco, hip-hop, masculine pop
Ex: 'Jump' The Pointer Sisters
Choreography should include: Explosive movement/height (squat hops, lay ups, flashdance runs)
OBJECTIVE: fatigue white fibers in lower body

5 - Boxing
BPM: 95 - 110
Music: Fun, driving beat
Genre: 80's Pop, Hip Hop/Rap
Ex: 'Freezeframe' The J. Guiles Band, 'Rompe' Daddy Yankee
Choreography should include: upper body strength - push ups; whole body strength - pilates style stability work
OBJECTIVE: fatigue upper body, allow lower body to recover

6 - Track (Climbing intensity endurance run)
BPM: variable within song
Music: Climbing intensity (music starts mellow, intensity climbs during verse, intense chorus, intensity drops off after chorus and cycle repeats)
Genre: Hard(er) Pop or Rock
Ex: 'Are you gonna be my girl?' Jet, 'I like the Way You Move' Benny Benassi
Choreography should include: climbing intensity endurance run (run follows the music, starts off easy, builds to super intensity, eases up and starts again) - show low impact options for the running movement
OBJECTIVE: max out cardio vascular capacity - acheive cardio peak #2

7 - Football
BPM: 85 - 100
Music: Mellow, slower beat, big difference between verse and chorus
Genre: Motown, Classic Rock
Ex: 'Son of a Preacher Man' Aretha Franklin
Choreography should include: lateral stability (lateral jump, hop, corner pivots, lateral shuffle)
OBJECTIVE: increase lateral stability by working torso and exterior gluteaus

**** Allow participants to set up a step bench if your planned choreography utilizes one in the next 2 songs ****

8 - Baseball
BPM: 130 - 150
Music: Fast & exciting all the way through wind sprints (like running to 1st base)
Genre: Classic Rock, Dance, Country, Pop rock
Ex: 'Walk Away' Kelly Clarkson
Choreography should include: verse = walk or march; chorus = sprint (Flashdance run - wide and narrow, big sprint with knees coming up to hip level OR lunges off top of step platform)
OBJECTIVE: work speed, fatigue white muscle fibers of lower body, max out CVC - acheive cardio peak #3

9 - Golf
BPM: 115 - 130
Music: Steady beat, fun attitude, pop standing torso - may use a step platform
Genre: New Country, Pop, Motown
Ex: 'Bad Medicine' Bon Jovi
Choreography should include: knees, pulling and twisting movements, low impact
OBJECTIVE: torso work

10 - Walk to the Locker Room
BPM: 110 - 125
Music: Mellow, inviting
Genre: Pop, Rock, Motown
Ex: 'Crazy' Gnarls Barkley
Choreography should include: walk, grapevine, low kicks, some stretching
OBJECTIVE: relax, gather strength for floor work

11- Mind/Body
BPM: varies
Music: Motivating, fun to sing along
Genre: Reggae, Dance, Hip-Hop/Rap
Ex: 'Hey Mama' Black Eyed Peas
Choreography should include: yoga style torso strength OBJECTIVE: promote torso strength; allow mind to focus for most effective stretch

12 -Stretch
BPM: varies
Music: Slow but upbeat - try something fun (funny country songs, cartoon themes re-done by contemporary artists, etc.)
Genre: Pop, Jazz, Country
Ex: 'Rainbow Connection' Willie Nelson; 'Swinging for the Fence' Billy Dean
Choreography should include: stretch - special emphasis on torso, hamstrings, lower back, quads, calfs, shoulders
OBJECTIVE: promote recovery, encourage increased flexibility