I am making a new CD for my Cross Training class. Today is the first day I am going to use it. I know what I need because I have an outline that I always follow for Cross Training.
Outline: Warm up, Slow and Steady, Vertical Endurance, Vertical Challenge or Athletic Drill, LB Strength, Horizontal Endurance, Horizontal Challenge or Athletic Drill, Strength, Standing Torso, Floorwork (optional), Stretch. For more information on teaching to an outline see my downloadable courses.
1 - Warm Up - 'Take You There' Sean Kingston
step is at vertical orientation (stepping on to short side of bench)
start on top of step
on 'We could' 3 light taps off the right side, then left
on 'You know I could ...' single light lunges (taps) off sides
walk during first verse, basic step during other verses
break down - 'Or we ...' (music slows and lightens) - stretch
This song was a lot of fun to teach. I loved the little tapping movement - it was new and fresh and worked really well with the music. Toward the end of the song I added on to it by tapping down and moving the tapping foot forward, back, forward.
2 - Strength (LB) - 'Gimme More (TI Remix)' - Britney Spears and TI
step at vertical orientation
start on top
stradle step (right foot lead) through rap
'Every time ...' - 4 count squats off sides (alternating)
'We can get down...' - 2 count squats stepping off sides
on 7th 2 count squat stay on that side and turn toward step
'Gimme gimme ...' - single leg lunges one foot on bench
repeat all above (switch leads)
'Mic check ...' - quick stretch break
dynamic lunges to the end of song
(start on floor, step forward drop to 90° angle, half way up, push back thru heel)
3 - Endurance - MTV MASH UPS - Kylie Minogue vs Run DMC - Can't Get U Otta My Head (Wild Thing Remix)' - Kylie Minogue, Run DMC, Young MC
Step at vertical orientation
travel over step, stradle & exit, stradle and lunge to either side & exit
4 - Challenge (Drill) - 'Vertigo' - U2
Step at vertical orientation
lunges off step
football run up & down on chorus
5 - Strength - 'Rise Up (Club Mix)' - Yves Larock
Squats & Military presses
during break after strength song let the class turn their steps to regular horizontal orientation
6 - Endurance - 'Do it Well' - Jennifer Lopez
horizontal orientation (regular starting orientation - stepping on long side of the step)
basic 2X, one knee, one wide V step
chorus - jumping V step, walk down
This song was a little slow - going to have to look for a faster dance mix
7 - Challenge - 'Get'cha Head in the Game' - High School Musical
2:30m - very intense when done correctly
make sure your class knows they will get a 45 second recovery break after
Here is the movement you will use through the whole song:
4 counts
1 - step up w/ right foot on left corner
2 - bring right foot back down (you are facing front)
3 & 4 - get low and shuffle toward the right
reverse and repeat
on chorus replace the step in 1 (above) to a lay up (jump) on corner
8 - Strength (Push ups) - 'It's My Party' - Thalia
push ups on chorus
Pilates stabilization during verse (swim)
9 - Standing Torso - "Don't cha" - The Pussy Cat Dolls
L-step on verse
on outside of L slide inside foot across step without tapping (torso stabilization)
on chorus synchopate (hop up fast and hold) alternating knees and hold for 3 counts (balance)
10 - Stretch - 'Proud' - Heather Small (The Biggest Loser Theme Song)
save big stretches for chorus for drama
Email me and let me know if this post was useful. If it was I will keep doing them! For more information about teaching classes to regular music off the radio get my 'Step to Radio Play' downloadable course.
