Download the Session Handout (PDF) - Idea
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<strong>Session</strong> 142<br />
Burn The Floor<br />
Kari Anderson<br />
…when <strong>the</strong> fitness and dance worlds collide!!<br />
Developing Creative Movement for a Cardio Party<br />
Addressing <strong>the</strong> What, Where, When, Why, How and How Much<br />
What:<br />
Where:<br />
When:<br />
Why:<br />
How:<br />
How Much:<br />
Start Base: March, Step Touch (or Knee, Kick, Curl, Heel, Toge<strong>the</strong>r)<br />
Lunge, Squat, Jacks, Cross-Country/Scissor, Grapevine, Shuffle, Stomp, etc.<br />
Teach/Cue any Arm Patterns<br />
Select a Variety of Movement<br />
Direction to Face and Direction of Movement<br />
Stationary, Traveling, Pivots, Rotation<br />
Progression of Movement for Understanding, Safety, and Intensity<br />
Hearing and Using <strong>the</strong> Music: Beat and Phrasing<br />
Knowing Counts in a Move<br />
Adding Rhythm Variations<br />
Attention to Momentum of Body<br />
Creating a Flow for Great Transitions<br />
Balancing <strong>the</strong> Work: Muscle Groups, Planes of Movement, Right/Left,<br />
Movement Type and Direction<br />
Entertainment along with <strong>the</strong> Workout<br />
Cueing for Technique and Safe Performance<br />
Encourage Style: Flair, Personality and Emotional Attachment<br />
Use all Physical Potential: Deep, Heavy, Aggressive, Strong, Light, Lifted, Grace<br />
Offer Modifications and Options through Building<br />
Benefits of Repetition for Memory, Improved Skill, Comfort<br />
Breaking it Down to Fit Your Finished Plan<br />
Finding that Balance of Basic to Complex…ideal for YOUR group<br />
Choreography for IDEA World 2012<br />
Key: RLL=right leg lead LLL=left leg lead F=front B=back<br />
(count or total counts) --Italics: Advanced variations<br />
WarmUp Combo:<br />
March Wide RLL<br />
--Add rhythm 2 slow, 4 quick<br />
Step Knee L (5,6) and Plant L wide (7) Pivot Body to L (8) (8 counts)<br />
“Chase” B Body Roll (1), Hold (2)<br />
Shuffle 2X LR ½ turn to L (3,4, 5, 6) Rock B L (7,8) (8 counts)<br />
R Knee up (1,2), Plant B facing R wall (3,4) 1/2 Pivot (5,6) Walk (7,8) Step Touch Reach 2X,<br />
Step Toge<strong>the</strong>r Clap 2X (16 counts)
<strong>Session</strong> 142: Burn The Floor (continued)<br />
Combo 1:<br />
Stomp R, L Cross F “To Head, to Hips”<br />
--Add triple step<br />
Leap Run RLL Diagonal to L corner (8 counts)<br />
Hips 4 face diagonal R Arm up, L punch across (8 counts)<br />
--Add ½ turns after punch across<br />
Push-Knee-Step R,L (1-6) Step Knee L (7,8) (8 counts)<br />
--Add turn to L last Knee LLL<br />
Double Knee Side (R) Pulldown<br />
Grapevine R Clap (8 counts)<br />
--Add turn to R<br />
Combo 2:<br />
Shuffle Side R Single Curl L<br />
Shuffle Side L Double Curl R (8 counts)<br />
Rock R “Biceps” Chase L and R Circle arms, Step Knee (8 counts)<br />
Walk F 3 Lift Knee Double clap, snap on knee (4 counts)<br />
Repeater Knee L (8 counts)<br />
--Substitute Scissors for 1 st and 3 rd Knee<br />
--Add ½ turn to L on each Knee<br />
Walk B LRLR (4 counts)<br />
--Add leap turn to L on 7,8<br />
Combo 3:<br />
1,4 Rock B “no pics” 1 arm pull<br />
March 2, R Knee up (on 7) Step LLL cross F (on 8) (8 counts)<br />
--Add turn to R<br />
Hips 2X, Double Bump “pound <strong>the</strong> door” (4 counts)<br />
“Get Down” RLRL Go Deep (4 counts)<br />
6-count Run RLL Push 3, back to L, Plant open<br />
--Add turn to L after push<br />
Hold (7) Double Clap to R (and 8) (8 counts)<br />
“Start Motor” Arms down, pull, down Sweep/Chase R, Hold (4 counts)<br />
Step Knee R and L (4 counts)<br />
--Add ½ turn to R<br />
Prepared by:<br />
Kari Anderson © 2012<br />
The Seattle Gym powered by ProRobics<br />
1530 Queen Anne Ave N. Seattle WA 98109<br />
kari@<strong>the</strong>seattlegym.com www.<strong>the</strong>seattlegym.com<br />
Experience this complete choreography taught live in class at TheSeattleGym!!<br />
www.kariandersonfitness.com/live