FITM 152-Group Exercise Leadership 1

Intro:
 Hi, my name is Michelle and I will be your instructor for now
 This dynamic exercise is based on traditional high/low movements
 If this is too hard or easy, I do have options so that this exercise caters to your needs with changes in intensity
 I know you’re here to get a good exercise and I am here to deliver, so let’s work together to have a great and rewarding time. ARE
YOU READY?! LET’S GO!
Cardio
# Details (apply
Base Arm Movement Cues (communicate, educate, OPTIONS, motivate) #reps
Phr DRILL)
Move
Introduce a base move, then apply DRILL to create a ‘variation’
Step 8
1
Touch
Step Elbows out and bring Involvement 8
2
Touch it back in
Knee 8
3
Lift
Knee Alternating Arms Involvement 8
4
Lift
Leg 8
5
Curl
Leg Arms in front and Involvement 8
6 Curl crossed in front of
hips
7 V Step 8
V Step Reach out and bring Involvement 8
8
back in
Do each ‘variation’ for 1 phrase each
Step Left hand to the air, D – 2 step touches You want to reach into the air as if you’re picking an apple from the 8
Touch left hand to the left to the left, 2 step tree and then throw that apple into the basket
(x2) touches to the IF YOU WANT TO PUSH YOUR SELF HARDER, YOU CAN INVOLVE
9
Right hand to the air, right YOUR WHOLE UPPER BODY AND MOVE IN THE DIRECTION OF YOUR
right hand to the HANDS
right (x2)
10 Knee Running arms R – ABC People may get confused about moving into the next exercise, so I can 8
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Lift skips/Running count down on my hands to indicate when we start the next exercise
 Step, Step, after this one
triple step The last three knee lifts will be at a shuffle tempo -> fast but sharp
“This would benefit people who are sprinters, working on driving the
knees up as if they were sprinting their fastest”
Drive the knee up during the A-skips
TO INCREASE INTENISTY, A-SKIP THE WHOLE TIME
Leg Scooping Ice Cream Lever – Scooping Exaggerate scooping of the arms if some people may be off time with 4
Curl towards you towards you but their leg curls or the beat, or because they might not know which
starting low and direction to scoop their arms
11 moving up as you Start low when your scooping towards yourself and gradually move
do leg curls up.
TO DESCREASE THE INTENSITY, DON’T WORRY ABOUT MOVING UP
AND JUST STAND STRAIGHT AND CURL ARMS TOWARDS YOU
V Step Pray and punch the Load – As you Punch stomach and hunch over to indicate brace stomach when 8
air step forward squatting
punch the air, Show how to properly do a squat during a V step (some may find it
then step back difficult to do)
12 into a squat As you go into a squat, make sure your feet are shoulder width apart
*V is inverted and your core is braced
(point is in the Use some power to push back out of the squat into the standing
front, legs spread position
out in the back) TO MAKE IT HARDER FOR YOU DO THE WHOLE STEP IN A SQUAT
Cut in half, do each ‘variation’ for 16 beats
Step Left hand to the air, D – 2 steps I can see you guys extending your arms, good job 4
Touch left hand to the left touches to the
(x2) left, 2 step
13
Right hand to the air, touches to the
right hand to the right
right (x2)
Knee Running arms R – ABC 4
Lift skips/Running
Step, Step, triple
step
14 Leg Scooping Ice Cream Lever – Scooping Make a thumbs up with my hands to the class as I do scoop to show 2
 FITM 152-Group Exercise Leadership 1

Curl towards you towards you but how proud I am for getting through more than half of the workout
starting low and
moving up as you
do leg curls
V Step Pray and punch the Load – As you 4
air step forward
punch the air,
then step back
into a squat
*V is inverted
(point is in the
front, legs spread
out in the back)
Cut in half, do each ‘variation’ for 8 beats
Step Left hand to the air, D – 1 step touch to For the last phrase, we will do one step touch to the left and one to the 2
Touch left hand to the left the left, 1 step right, instead of two
(x2) touch to the right
15
Right hand to the air,
right hand to the
right (x2)
Knee Running arms R – ABC “I know this may seem hard, but your doing an amazing job” 2
Lift skips/Running
Step, Step, triple
step
Leg Scooping Ice Cream Lever – Scooping 1
Curl towards you towards you but
starting low and
moving up as you
do leg curls
V Step Pray and punch the Load – As you “Were almost done, put all you can into this!” 2
air step forward
punch the air,
then step back
into a squat
*V is inverted
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(point is in the
front, legs spread
out in the back)
16- Repeat above pattern 3 more times.
18