Retro Choreography notes

music - 80's inspired

Warm up

Freestyle movement

toe taps reaching side to side , hamstring curls , shoulder rolls , head side to side - front and back , hips side to side - front and back

grapvine 2x , step touch 4x , shoulder rolls , roll down and up 4 counts ( 32 cnts. )

active stretching - forward bend , side to side low , runners lunge - push ups !

The Workout ( some 32 counts but mostly freestyle - have fun !! )

"Lots of clapping and fancy arms "

Hamstring curl single - double , reach side to side - repeat

hips swing single moving back , double swing R and L ( 16 cnts. ) , double kick R and L - alt. single kick moving forward ( 16 cnts. ) ( arms on kicks - R reach L reach - pull down - double clap )

Jog and clap forward , jacks back , knee up and over and up and behind . Front kick ( kickbox style )

shuffle R - shoulder rolls - repeat left

fast jab low R 4x , L 4x - reach high side to side ( count variation )

leg abduction - travel R and L 4x - heel jacks -( bow and arrow arms) - repeat

knee - hamstring slow and fast R - fast run ( flashdance ) repeat L

heel knee L and R , front kick forward and side - run R and hold ( hip swing or shoulder roll 4 cnts. ) run L and hold 4 cnts. - repeat

jog or march and hold arms out to the side - circle arms - up and down - forward and back - speed bag !

Floor work

plank - hands and feet - pull knee in ( alt. R and L slow and fast )

hands and knees - fire hydrant bent and straight leg - extend back R and L

V sit hold - legs down - roll back and up ( hold V sit )

crunches slow and fast - legs up and out