Keeping it Simple

Julie Roberts
 Dedicated
© Julie Roberts 2021.

All rights reserved. No part of this work may be reproduced To Serkan Bayraktar
in any form, without written permission from Julie Roberts,
except in the case of brief quotations. A constant

Publishing in the United Kingdom by: Julie Roberts
Book design & layout by Velin@Perseus-Design.com
ISBN Number: XXXXX (Paperback)
Who never complained when I constantly replayed songs . . . many a road trip has
been had listening to the same tracks over and over again.
To my friends and family who have supported me unconditionally throughout my
journey

To all my ladies and gents who allowed me to experiment on them like guinea pigs!

Without your help my vision was all in my head

A big thank you to you all

—3—
 60s

70s

80s
90s

—5—
—7—
 Table of Contents

Welcome To My World Of RhythmaSize........................................11

Exercise Is Really Important ....................................................... 15

Some Of My Clients’ Progress .................................................... 19

I Believe It’s In The Music!!! .......................................................23

Where To Begin..........................................................................25

Items Needed ..............................................................................26

If You Don’t Have Any Of These ............................................... 27

Most Importantly You Need Good Music! .................................28

So Hopefully You’ve Got Some Nice Music In Mind! ................30

It Really Is Flexible ..................................................................... 32

Precautions & Safety ................................................................... 33

So Let’s Take A Look At Body Movements ............................... 35

—9—
Hand & Arm Gestures You Can Use ......................................... 41
Now For Some Common Excercises ........................................... 47
It Is Really Important To Warm Up ........................................... 62
Moves That Can Be Done With A Band ................................... 63
Moves That Can Be Done With A Ball ..................................... 69
Stability Ball................................................................................ 78
They Also Come By Many Names ............................................. 79
Here Are Two Moves .................................................................. 81
Rhythm & Timings .................................................................... 87
Bonus Tips .................................................................................. 93
Routines ...................................................................................... 95
My Favourite Routine Page ....................................................... 111
My Favourite Songs To Remember ........................................... 112
Names Of The Routines In This Book .................................... 113
Keep Focused ............................................................................ 114
Books To Look Out For ............................................................ 116
Acknowledgments ..................................................................... 119
Terms & Conditions ................................................................. 121
— 10 —
WELCOME TO MY WORLD
OF
RhythmaSize
I hope, after you have read my book, that you will also love getting fit, keeping
fit and that you have a new hobby that will keep you moving with f low, a zip in
your step, and a new look at dance and exercise, at RhythmaSize, a look that
isn’t limited by time or location.
My name is Julie and I have recently turned 50.
I have been a Dance Instructor for all my professional life and I can happily say that
I’ve loved every minute of it. I’ve taught all ages from 3 to 83 and beyond!
I have taught clients to become teachers, I have mentored teachers, I have
choreographed stage shows, taught dance and fitness to holidaymakers, I have put
children and adults through more medal tests than I care to imagine.
I have spent many years teaching Latin and Ballroom, Rock n Roll, Salsa, Le Roc,
Freestyle, Slow Dance, Street and even Line Dancing!
— 11 —
 RhythmaSize
I have met some amazing people along the way, mostly grown up now with kids of
their own. I love music of all types, I love to boogie and I love keeping fit (sound
familiar?)
My world isn’t so normal.
I have lived abroad for over 20 years; I meet people from all over the world . . .
which explains why I teach dance and exercise to holiday makers, why I choreograph
stage shows and even routines for drag queens! Believe me it’s an eye opener but
great fun!
So yes, I do live in the sun accompanied by friends from places like Belgium, France,
Germany, Turkey and the UK, to name but a few.
Over the years I have learnt, especially when living abroad, that keeping fit at any
age is very important. You wouldn’t believe, how many FIT people there are over the
age of 70 that I come across. They would put most 30 somethings to shame!
It would be truly amazing if I am half as fit as these people at that age.
I would also be very grateful.
One of the things we ALL have in common, other than the love of trying to keeping
fit, is our hardest efforts not to eat processed foods.
What we put in our bodies is just as important as the activity we do.
Water is our life, not sugary or exercise drinks.
— 12 —
Welcome to my world
When I first had the idea to write this book, I was thinking for people over the age
of 40 as there are lots of people with aches and pains in their knees, and with neck
and lower back problems. But of course this can happen at any age.
Living in a climate where the weather can change from very hot to very windy in
seconds proved a lot to me! Weather really plays on these ailments! Yes, that includes
the sun, the heat, the rain and the cold . . .
So, you’re probably asking; how is your way any different from what the other
programmes offer??
Let’s be honest, all dance and fitness formats have their similarities . . .
Fitness is aimed at certain groups: aerobic weightlifting, kick-boxing, line dancing,
body pump, yoga, gymnastics, dancing . . .
In many disciplines you will need a partner.
You also need to plan times, to book classes, to commit to making the journey. This
translates to a lot of time spent on organisation, which in most cases means lost
ground for people with busy lifestyles.
Time is never on our side . . .
Don’t get me wrong, RhythmaSize and my routines can be taught in the fun
environment of a class but they are so easy on your own, in your front room, in the
garden, a bedroom, anywhere you have music and a little time . . .
— 13 —
 RhythmaSize

Over here, that can mean on your sunbed!

EXERCISE IS REALLY IMPORTANT
You literally can put in the amount of time you wish.

That could be a few songs or even a whole hour of music that you can tap your feet N O M AT T ER H O W YO U D O I T
to! The more that you put in, the better the results. Remember, one song is better
than none!

Most importantly use songs with a good beat that you know and can sing along to; it
helps with stress, which will help you to lose weight. I’ve always felt that exercise should be fun! As if you’re not exercising!

The routines are simple using between 4 and 8 different moves. Your choice of exercise should match YOUR needs.

Make them Easy, Medium or Hard. It’s your choice! The amount of time you have?

You can do the routines every day, two or three times a week, or just mix it in when Does it fit in your lifestyle?
you feel like it.
Will you still have the same dedication a few years down the line? Life changes
You can also mix up the routines using Balls, Bands, Low Weights, Stability Balls, quickly, jobs change and places change, there are new houses, new families etc.
Ankle Weights, (if you don’t have any of these keep reading). You will definitely
need a mat or a small soft carpet. So we need to develop good habits and consistency in them, prioritizing our
lives, to always put a little effort to make ourselves feel Number One, no matter
You see, not all people are blessed with great dance moves and not all people are what life throws at us!
happy sweating it out in the gym in front of their peers or strangers; not all group
lessons suit everyone - Circuit Training, Line Dancing, Latin in Line, Body Pump
and Aerobics are not good for people with little or no coordination, and of course SO WHAT MAKES THIS DIFFERENT?
they all have a great following, but like I’ve said to many new teachers; you’re only as
good as your worst pupil, anyone can teach the person with rhythm. RhythmaSize is about learning rhythm.

— 14 — — 15 —
 RhythmaSize Exercise is really important

Some people lack even the basic movements. So using steady beats, starting It’s a great way to look at getting fit differently; you can work on your own, with
slowly, getting you to relax through the music, allowing the brain to take you to your friends, even with your kids (without weights) and in instructed group classes.
great memories, expressing yourself through music, allowing the body to relax
and to de-stress. Viewing exercise as a chore makes it unbearable, viewing it as a chance to relax and
to appreciate what you have and what you can improve makes it a life-long habit!
This helps the body with coordination, which leads to more confidence, moving to
harder workouts, leading to much a happier and fitter person.

RhythmaSize is rhythm and dance style fitness, perfect for getting good rhythm,
a fitter core without even realising how hard you’re working, while singing to your
favourite songs.

It makes you feel happy, can help with weight loss, give you stronger muscles and
bones, raise your energy levels, reduce your risk of chronic disease and help to keep
your brain and memory healthy. Who doesn’t need these things! Who doesn’t love
those things?

Stress is the biggest contributors to holding weight; we need endorphins to come

alive! Give us that Feel-Good Mood! Not the high cortisone levels that work against
us.

RhythmaSize is versatile; you can take your favourite exercise movements,

combine them with my suggestions, keeping it easy, keeping it fun.

Using fitness moves in dance is nothing new, vice versa for aerobic styles. In this
style we will use them as bonus moves, combining music for timing, short workouts,
adding weights if desired and dance moves that you love.

— 16 — — 17 —
 SOME OF MY CLIENTS’
PROGRESS

I have had ladies that worked out between 3 and 5 times a week brushing off the
extra inches around their waists, gaining core strength and toning muscles, resulting
in greater stability with less aches and pains.

In 12 months, one of my ladies lost 12 inches from her waist and chest, that’s a good
few dress sizes down and she worked at an excellent pace to regain her body shape.

One of my German ladies had numbness in her hands and the doctors offered an
operation to fix it. She had the operation and nothing changed. She attended my
RhythmaSize classes 3 times a week, focusing on routines that work the arms and the
hands. Now she finds her arms and forearms much more relaxed with less pain, making
life a lot easier for her.

A very petite Belgium lady just loves the music, the songs but most of all the fact
that she gets to dance.

I teach an amazing English lady who travelled around the world by yacht. Let’s say
she was in her 60s when we first met. She told me she had never done any exercise
or even wanted to. I can honestly say that two years later she works out 3 times a
week. ‘It’s like playtime for adults, yet I am getting fitter,’ she enthused.

— 19 —
 RhythmaSize
One lady uses heavier weights with her routines as she loves to feel more of a burn
and to get a stronger workout.
The workouts are so diverse they are for everyone.
I have ladies around the world that will log in and do a lesson with me online just
because they love the convenience of it, the way it makes them feel.
A German lady and her husband spend a lot of time travelling and she hates to miss
lessons because the energy she has afterwards makes her feel fantastic. She knows
that she can put on a song and 3 or 4 minutes later she’s happy, more alert and ready
for her day anywhere, anytime.
Kate, a British lady in her late 40s, has Type 2 Diabetes and a thyroid problem.
Doctors told her she must exercise and with two kids and a very busy lifestyle she’s
now combined getting fit with looking after the children.
They love it! Music and bouncing on big space hoppers, what’s not to love!
Mum knows that her workout is very important . . .
Now it’s become family time, everyone is happy, young boys are losing puppy fat
slowly without causing any long term damage and the youngsters don’t need to
concern themselves with weight problems.
My younger male clients in their 20s have realised that it’s not all about pushing
heavy weights to get THE Body! Being supple, getting the stretches right, using
— 20 —
Some of my clients’ progress
weights that they’re happy with . . . and using rhythm . . . now we are seeing more
great male dancers from all over the world.
After they had children young mums really loved the idea of bouncing around on
a ball dancing and exercising when, to be honest, they didn’t really feel the urge to
slog it out in the gym. With sleepless nights and the running about that mums do in
the early days energy is vital and for them it was the easy way to get fit and to have
some ‘me’ time by using the shorter programmes.
A good balance for busy mums!
One of my favourite and proud moments was with Jenny Smith, a Canadian lady,
in her 50s. She was very overweight due to some health issues which made life very
difficult. To walk or to even tie her shoelaces was a struggle; she had done no sport
since she was a child.
After a full check up from the doctors and a great attitude to exercise two years later
she can now run upstairs, cycle and workout. She lost over 30 kilos . . .
Her life has totally turned around, some of the health issues will be with her for life,
but now they aren’t taking over her life.
Shaz, a lovely English lady in her 50s with a very busy work life motivates herself
to fit her training in to her tight schedule, keeping her dedication to staying fit.
She has told me on many occasions that RhythmaSize fits easily around her busy
timetable, be that either a quick routine or a longer workout when required. This
way she gets the down time she needs to clear her mind, and to be relaxed and ready
for her day. She doesn’t even think of it as going to gym. This lady is very fit.
— 21 —
 RhythmaSize

A lovely German couple who work out together openly admit they hate sport but
they turn up week after week knowing they need to exercise, a lesson with lots of I BELIEVE IT’S IN THE MUSIC!!!
stretches and good music. One look at the joy on their faces shows just how much
they enjoy it . . .

They always leave smiling; she even admits to working out at home on her ball
while watching her favourite shows. Truly a break through . . .
A Scottish lady who loved to do classes like body pump or spin found she had no
more time for herself after she had her first child. I think most people can relate to
this! She found this so easy to do at home, putting in as much time as she could each
day with the music that she loved.
Now she is a fitter, happier, more content mum ready for whatever her day can bring
thanks to RhythmaSize.
We ALL love to sing in the car to our favourite songs, we feel happy with music, it
clears our heads, it makes us relax and it liberates the soul.
When you add some dance rhythms the endorphins start pumping and you end up
with the perfect mix of dance and fitness.
That is me
That is you

That is US

That is

RhythmaSize

— 22 — — 23 —
WHERE TO BEGIN

— 25 —
ITEMS NEEDED

IF YOU DON’T HAVE

ANY OF THESE

USE A CHAIR, BEACHBALL, BOTTLES OF WATER and CARPET.

Use things you have lying around the house

All of the items can be used in the routines or not . . . again your choice!!!

You can make routines harder if you really want to push yourself. You can use the
items as a prop to help with balance or just to make the routines more fun.

We’re not trying to weight lift here, so bottles of water will work just as well as
weights. Try an apple or orange instead of a kilo
STABILITY BALL
ball; a stool instead of a stability ball will also do the trick perfectly.
SMALL SQUEEZE BALL

WEIGHTS

BAND

&

MAT

— 26 — — 27 —

MOST IMPORTANTLY YOU NEED
GOOD MUSIC!
Uplifting sing along songs, ones that make you happy, the songs that make you want
to move!
Relatable music can be from any era or genre: country, pop, slow rock . . . it really
doesn’t matter; you have just got to ENJOY it.
You’re looking for a steady rhythm, no fast spin music here; the idea is to match the
exercise moves to the music’s tempo.
Here are some of my examples of some of my favourite songs with a few exercise
ideas I would add to my rhythm moves.
• Somebody That I Used to Know by Gotye - perfect for some small weight
moves, stability ball knee lifts, hip actions.
• Ocean Drive by Duke Dumont - ideal for pelvic rises, small weights and small
balls moves
• Sweet Dreams (Are Made of This) from Eurythmics - great for ball squeezes,
cycles and full sit ups.
• That Girl by Jennifer Nettles - awesome for some band work
• Lovely Day by Bill Withers - rib cage action, hula, knee lifts
• Heaven by Julia Michaels - shunts, heel digs, squats
— 28 —
Most Importantly You Need Good Music!
• Shape of You by Ed Sheeran - boat, scissors, rows, plank and downwards dog
• Hurricane by Laine Hardy - side stretches, slow squats and long triceps dips
• Picture of You by Boyzone - ball work, hand gestures, box steps and side knee
lifts
• Sweet Nothings by Brenda Lee - great for ball squeezes and arm work
• The Road to Hell by Chris Rea - fantastic for floor and leg work
• Marvin Gaye by Charlie Puth ft Meghan Trainor – perfect for using Cha Cha
rhythms for arms shoulders
• Don’t cry for Louie by Vaya Con Dios – upbeat, happy, lively, guaranteed to
put you in a great mood using a stability ball, with lots of bouncing and arm
movement
• Fire by Gavin DeGraw - floor routine, add some fabulous full sit up mix with
arms and pelvic hip rises, toe taps
• Less is More by Joss Stone - clear beats, nice and slow
• Nikita by Elton John - Memory lane! Perfect floor leg work
These are just suggestions! IDEAS to help you find the music that will make
you want to get fit every time.
— 29 —
 SoHopefullyYou’veGotSomeNiceMusicInMind!

SO HOPEFULLY YOU’VE GOT • You will be feeling the energy when you’re dancing, getting a core work out and
strengthening your body as you move along

SOME NICE MUSIC IN MIND! • When you target specific muscle groups you will notice the difference in your
joints and flexibility
• Strength – balance and co-ordination
• If you can count a steady beat with the music, this is perfect
• Use a stopwatch if you feel you’re counting off-beat
• Sometimes I like to use the chorus for certain moves, but you don’t have to
You can work out your training time by the length of the music
If you feel you need a rest half way through that’s also good; a great part of exercise
• If you fancy a QUİCK DANCE workout, just use one piece of music. is feeling and co-ordinating your moves
• If you want to do more just keep adding a new song.
Working out at home or teaching RhythmaSize is a joyful experience. You could
Don’t make it complicated! have a whole group of mixed level students; each person has the right to put in what
they wish, mixing in counter acting moves to balance muscle groups
Routines can be done lying down, sitting on a ball / stool or standing. This is SO
versatile that you can go with whatever mood you are in and do however MUCH The more experienced members of RhythmaSize can use arm or leg weights
you feel you want to put in. It all adds up!
Different sized weights can also be used
This really is a FUN way to get fit for all ages.
1kg, 2kg or 3kg are the highest weights
• By mixing fluid moves for definition and strength
• Very simple body moves for rhythm, enjoyment and fun
• Add weights if you feel like pushing a little bit more
• There’s no chance to feel bored
• Just change the music
• Change the moves
• It’s dancing!
• Great core training!

— 30 — — 31 —
 IT REALLY IS FLEXIBLE PRECAUTIONS & SAFETY

It’s as easy as 1 – 2 - 3 Warm Up

Practice some of your favourite moves
1. Choose a Song Use moves that you know and like
2. Choose a Routine Don’t rush into hard exercises
3. Press Play! ONLY use moves and rhythm that you feel comfortable with
Take a few weeks to strengthen your stomach and back muscles
EXAMPLES of timings Start all routines without weights 1st
Learn to enjoy the workouts and music first.
Sit on a stool or ball - back straight When lying on the floor, lower your leg from straight positions, bend your knees
Tap the right foot 8 times - counting to 8 before you touch the floor
Tap the left foot 8 times - counting to 8
Repeat all again - great for calf muscles Do not lower your legs so far down on leg extensions
Push right arm to ceiling, like a stretch - count - 1
Bring it down to your side – count - 2 Do not lower legs so far down that you pull on back muscles Shoulders should be
Repeat to the count of 8 relaxed on the floor with your back flat to floor
Push left arm to ceiling like a stretch - count - 1
Bring it down to your side – count - 2
Repeat to the count of 8
Repeat all arms again - great for your sides and waistlines
Cross the right leg over your left, like a Can-Can – count - 1
Put the leg back on floor - count 2 - do same with your left leg
Repeat all moves counting each beat

— 32 — — 33 —
SO LET’S TAKE A LOOK AT
BODY MOVEMENTS

S I M P LE R H Y T H M M OV ES T H AT E ACH
I N D I V I D UA L C A N P U T A S M U C H O R
A S LI T T LE EFFO RT I N TO A S T H E Y FEEL .

— 35 —
 RhythmaSize So Let’s Take A Look At Body Movements

MARK TIME HALF HULA ROLLS

Step from one foot to the other A rotational movement that goes backwards and forwards but stops at the side. Nice
control of back muscles and stomach
(like walking but on the spot but remembering to use those hips)

KNEE LIFT
SWAY
Step on to either foot with your full weight and then lift the other knee
To move the body from side to side

HIP BUMPS
Using the hip to bounce twice on one side then move over to the opposite side using
a 1 - 2 timing using the sides and shoulders to help movement and flow
TOE TAPS
Step onto one foot with full weight then tap floor with any part of opposite foot but
without the weight, so you can use this foot again with the follow up move. Step can
be taken to the side, forward or backwards

FULL HULA ROLLS SIDE CLOSE SIDE

A rotational movement of hips (like you’re hula hooping) Step to the side with your full weight bringing the opposite leg to close your feet
then step out again with the foot you started with. This can be done to the side and
Pull stomach muscles in also forwards, backwards on a diagonal

Rotation can be done either way

KICK OR FLICK

To kick using your full leg from the hip or just from the knee to the front, side or back

— 36 — — 37 —
 RhythmaSize So Let’s Take A Look At Body Movements

POINT RIB CAGE ACTION

Point the foot in any direction, stretching through the toes Using the chest area move your waist from side to side

SHAKE FULL BODY ROLL

A fast shimmy action using the whole body or just parts like the shoulders The Mexican Wave, best known as a movement that connects through each body
part using your stomach muscles

HEEL LIFTS
MAMBO ACTION
Lifting of just the heel of one or both legs
Transfer part of your weight from one foot to another, forward, backwards or side,
count - Quick, Quick, Slow
SHOULDER RAISES

Lifting of one or both shoulders, up and down BODY SHUNTS

Lean to the left or the right from the waist and block the move with a sharp stop
ARM ROLLS

Rolling of the arms forward or back around each other LUNGE

Step in any direction with your weight over the front leg
DOUBLE HIP PUSHES

Going to the right or the left push your hips to the side but not all the way and then
push further to the side as far as you can go

— 38 — — 39 —
 RhythmaSize

HEEL DIGS

Place your heel to floor in any direction

BOTTOM WALKS (TRAIN MOVE)

Go back to your childhood and sit on the floor with your legs straight forward.
Pushing from your hips, shuffle forward using your hips like a roll. This can be
done forwards and backwards with different timing
HAND & ARM GESTURES
FEET TWISTS YOU CAN USE

When sitting on a ball or a chair with your feet about hip width apart, turn your
toes inwards towards each other, then close your heels together, followed by closing
and turning toes in again then close remembering to count each move.

— 40 — — 41 —
 RhythmaSize Hand & Arm Gestures You Can Use

CLAPS and CLICKS POINTS ELBOW SWINGS

Attitude points any direction Either one elbow or both, sway the arms like a pendulum from the elbow

PIANO FINGERS SINGLE ARM SWINGS

Move your fingers like you are playing the piano Raise one arm to the ceiling then back down to your side

MARACAS SHAKE ARM CIRCLES

Form your hands together or hold a ball and shake in different directions Straight or bent arms circling inwards or outwards across your body

JAZZ HANDS EGYPTIAN ARMS

Hand shakes Put your arms into a V shape at shoulder level, palm facing up

HANDROLLS SNAKE ARMS

Rolling the arms or hands around each other Move your arms like a snake across your body. You can also do them upwards
heading towards the ceiling

PUSHING YOUR ARMS OUT and IN

Push your arms in any direction using either one arm or both to straight arms; pull
back your arms to your chest

— 42 — — 43 —
 RhythmaSize Hand & Arm Gestures You Can Use

MACARENA ARMS SHOULDER TAPS

Everyone has done this move at some point (!) Using opposite hand to shoulder touch or flick shoulder then copy with your other
hand
Put your right hand to your left shoulder, then your left hand to your right shoulder,
move the right hand to your right hip or behind your back and then your left hand
to your left hip or behind your back STRAIGHT ARM ROLLS

Hold your arms out to the side straight and at shoulder level. Roll your straight arms
MOOSE backwards or forwards from your shoulders

Our friendly term for placing your thumbs on your temple with your hands pointing up
Ls

HAND DRAGS Shape your arms in to an L shape with the elbow straight at the shoulder, bending
your elbow up or down.
Drag your hands downwards with your palms open and stretched up

DIAMONDS FROM SHOULDERS

DOUBLE TIME PUSHES
Start with your hands in a close pray position with your fingers just touching
Using either arm or both, push your arms half way forward then push again to arms keeping the elbows outwards. Raise your hands above your head to make a diamond
straight shape and bring your arms back down

60s ARMS

Arms in front of you, wave the arms up and down

— 44 — — 45 —
 NOW FOR SOME
COMMON EXCERCISES

— 47 —
 RhythmaSize Now For Some Common Excercises

PLANK TRICEP ON MAT

Start on your elbows and knees with your hands forwards. Then straighten your legs
and raise your body so that you’re supported by the balls of your feet with your feet Put your hands together with or without a weight, behind your head
hip-distance apart.

Face the floor with straight arms or bent at the elbows BICYCLE CRUNCHIES

SITUP

Using the stomach and your back muscles bring the body up to an angle of 30
degrees but no more. Exhale when coming up into the sit-up position and breathe in
on the way back down
Start with a cycling motion of your legs with your arms by your side. Keep your
head and shoulders flat on the floor.
If you wish to crunch raise your head and shoulders from the floor during the
exercise

— 48 — — 49 —
 RhythmaSize Now For Some Common Excercises

TRICEP ON A MAT LEG RAISE

Lie face down on a mat with your hands by your chest, elbows tight to your sides.
Raise your body up slightly using your arms and lower back
Raise leg towards the ceiling. The supporting leg can be bent or straight

SUPERMAN BICEP CURL

Lie on your front and lift your legs and arms at the same time. Then hold the
position for 5 seconds or more and repeat

Curl your elbow towards your bicep and then lower slowly

— 50 — — 51 —
 RhythmaSize Now For Some Common Excercises

SQUEEZES BOXING PUNCH

Put a small ball between your knees and keep pushing in and out holding the ball
with your knees
A quick punch with your leading arm to an imaginary target

CHEST PRESS

KNEE LIFTS

Take one leg and lift your knee to the knee

Push your arms upwards (with or without weights being careful not to lock your
elbows) and then lower again

— 52 — — 53 —
RhythmaSize Now For Some Common Excercises

HAMSTRING FLICKS

HAMSTRING CURLS

Bend one leg behind towards your buttocks

Lying face down on the floor, kick your legs towards your bottom, both or singular

BUTTERFLY

SQUATS

Place your feet shoulder width apart With your arms

straight forward or clasped if you need to balance and
bend your knees to a comfortable position.

Raise your body to vertical and repeat

A sitting pose

Bend your knees and draw the soles of your feet together

— 54 — — 55 —
 RhythmaSize Now For Some Common Excercises

REVERSE PLANK PELVIC RISE

Sit on the floor with your legs straight and your feet flexed. Lie on your back and bend your knees. Raise your pelvis upwards and hold the
position for 5 seconds. Lower and repeat. This can be done in different rhythms and
Place your hands on the floor behind you and raise your hips for longer than 5 seconds if that is comfortable for you

Hold the position for ten seconds, relax down and repeat
DOWNWARD DOG

SIDE STRETCHES

Facing the floor lift your bottom and straighten your legs. Make a V shape and push
Lean to the left or to the right stretching your arm over your head your heels gently to the ground

— 56 — — 57 —
 RhythmaSize Now For Some Common Excercises

FULL SIT UPS BOAT

Starting lying down with your arms behind your head. Using a Mexican wave action
come up through the body and touch your toes keeping your legs as straight as From a sitting position lift your legs off the ground and bend your knees keeping
possible and your heels on the floor. Reverse keeping your ankles on the floor your back straight and your stomach tight. Hold the pose for your desired time; start
at 5 seconds

LEG RAISES

TREE

Standing on one leg, bending the other leg, to balance use

your arms like branches moving or put them together in a
praying position

Lying on floor and use one or both legs rising from hips

— 58 — — 59 —
 RhythmaSize Now For Some Common Excercises

LEG RAISES WITH OR WITHOUT BALL BOW

Facing downwards on your hands and knees, lift one leg after you have bent it at the
knee and raise it as high as it will go
TOE TOUCHES
This a fabulous move but needs practice. It strengthens your back and stretches the
whole of the front of your body. Remember to inhale when you have hold of your
ankles.

HORIZONTAL ARM STRETCHES

Start with your knees bent and off the ground. Leave one leg in its start position and
drop the other one to tap the floor. Return it to the start position and change legs
and repeat With shoulders relaxed, raise your arms to shoulder height.

— 60 — — 61 —
 IT IS REALLY IMPORTANT
TO WARM UP

Before you start do a few runs on the spot or hula while sitting on the ball

Shake your hands, your arms and feet

MOVES THAT CAN BE
Do some stretches to your sides
DONE WITH A BAND
Take some deep breaths and slowly release

Practice your favourite moves

Make sure you cool down when you’ve finished!

It is important to slow your heart rate down

So, do some deep breathing . . . stretch . . . stretch

Maybe practice trying to touch those toes

— 62 — — 63 —
 RhythmaSize Moves That Can Be Done With A Band

LEG RAISES HIP STRETCHES – Vs

Single straight leg or both legs

Legs to the ceiling, push your feet out to a V, open and close again

LEG PRESSES

BOAT

Whilst sitting keep your back straight and

your knees bent with the band over your feet.
Hold the position or stretch your legs

Single or both legs, bend and straighten

— 64 — — 65 —
 RhythmaSize Moves That Can Be Done With A Band

BOTH ARM PRESSES CHEST PRESS

Put the band behind your back and take the band in each hand, turning your hands Have the band in both hands in front of your chest and pull the band out and in.
so your thumbs are facing down. Straighten your arms without locking your elbows Make sure you use the tension of band that you are comfortable with
and then return to bend.

SINGLE PUNCH

TRICEP BAND PULL

Put the band behind your back and take the band in
each hand with your thumbs up. Straighten one arm Stand on one end of the band, take the other end in both
across your chest like punching without locking your hands and pull behind your head
elbow. Return to the start change arms

— 66 — — 67 —
 RhythmaSize

BICEP PULLS

Stand on the band with your hips apart.

Bend your elbow towards your bicep using one or both arms
MOVES THAT CAN BE
DONE WITH A BALL

M OV ES T H AT C A N A LS O B E D O N E O N A
WINDMILLS STO O L O R CH AI R H AV E * N E X T TO T H EM

With the band behind your back take one arm high and push the other arm low.
Then change arms

— 68 — — 69 —
 RhythmaSize Moves That Can Be Done With A Ball

SITUPS SQUEEZES*

Lie with your shoulders on a ball, with your

legs bent, your bottom tight. Use your back
muscles and abs to make sit ups

Place a ball of any size between your legs and squeeze in and out
SQUAT *

KNEE LIFTS (CAN CAN)*

Stand with a ball or chair between your legs. Bend your knees and clench the ball on Sit on a ball or chair and place your hands behind you for stability. Cross one leg
the rise. The wider your feet the deeper the stretch over the stationary knee and then repeat with the opposite leg

— 70 — — 71 —
 RhythmaSize Moves That Can Be Done With A Ball

STRAIGHT LEG KICKS* TRICEP DIPS*

Sit on a ball with your back straight, clasp your hands

together or use weights, and lift up and down from the elbow

HALF HULA*

Sit on a ball with your hands behind you on the ball for stability, lean back and kick
your leg out straight. Repeat.

MARACAS SHAKES*

Clench your fists together or use a small ball or weight and

shake your hands together in any direction

Using your hips and stomach muscles roll on the ball backwards in a half circle;
reverse by going back the opposite way

— 72 — — 73 —
 RhythmaSize Moves That Can Be Done With A Ball

LUNGE* SIDE TO SIDE*

Sitting on a ball lean over to the right or to the left leaving one leg extended out
straight. Sit as forward on the ball as you can without falling off; this will give your
legs a better stretch

Move your arms downwards from side to side, fast or slowly

CHEST PRESS*
LEG LIFTS & CYCLING

Sit on a ball or a chair and place

your hands in upside down L with or Sit on a chair and hold your arms behind you or
without weights. Bring your elbows at your side and lift your legs from the floor and
together across your chest to try and hold the pose or start the cycling motion
touch elbows and then repeat

— 74 — — 75 —
 RhythmaSize Moves That Can Be Done With A Ball

PELVIC RISE-BRIDGE PRESS UPS

Lie on a ball with your back and shoulders, then lift your bottom and then lower
your bottom keeping everything else steady
This is the best way to do press ups. Rest your thighs on the ball and push from the
floor. To add difficulty and to increase your power move further forward so that just
BALANCE & CORE your ankles are on the ball. Keep back straight. Legs can be straight or bent.

DOLPHIN

Sit on a stability ball, lift your legs from the floor and find your balance. Make sure
you are in a safe space Stabilise your weight forward into your arms and then raise your straight legs up and
down using your stomach muscles

— 76 — — 77 —
 THEY ALSO COME
STABILITY BALL BY MANY NAMES

Everyone, every man or woman should own a stability ball Stability ball

If you’ve met me along the way I have probably talked you in to going and buying one Balance ball

I just think to even sit at your desk with a ball is good enough; they are just great for Body ball
getting fit
Fitness ball
Also, if you have children they will love playing with it
Gym ball
You can buy a ball stand to stop it rolling around the house when not in use or use
something like a clean plant pot holder. This works just as well Gymnastic ball

A stability ball is great for: Pilates ball

Correcting posture Swiss ball

Protecting the spine Therapy ball

Taking you back to your childhood They were designed by a Swiss doctor in the 1960s for physical therapy, which I
think explains why they have become so popular nowadays for rehabilitation, muscle
You must have had a space hopper! strengthening, balance and flexibility.

They are just so relaxing just to bounce on When buying a ball, make sure you buy the right size for you and choose a soft or
hard ball to meet your preference. If you’re not sure go for a 60/65 inch ball so that
Exercising has never been so much fun most of your family members can use it.

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 RhythmaSize

Balls normally come in 55 inches, 60/65 inches and 75 inches you can also buy
bigger with some companies.

So hopefully you got yourself a ball!

NOW we just got to get you used to being comfortable on it

If you can ride a horse it’s just like that but if you haven’t let’s get you started

First, sit down HERE ARE TWO MOVES

Sit heavily into ball then bounce a little, trying to keep your back straight and hold
your tummy in
P R AC T I C E T H EM F O R YO U R S A FE T Y
When you’re ready use your hips and move on the ball from side to side

As soon as you feel comfortable, start circling the ball, a bit like a hula action
remembering to go both ways

Learn to trust the ball

Lift your heels off of the floor and lower again

Try lifting the full leg from the knee whilst sitting on the ball; keep changing your
legs so you work out where you balance is needed

Sometimes it’s also easier to place your hands at the back of the ball behind you to
help with your balance

— 80 — — 81 —
 RhythmaSize Here Are Two Moves

ROLLING DOWN THE BALL LEARN TO LIE ON THE BALL

Make sure you keep your weight down into the ball to keep it in place and walk To start, stand behind the ball with a lot of room in front of you
your legs forward. Move down through the spine until your shoulders and head are
relaxed on the ball. Your legs are now bent and your stomach should be flat with Lean over the ball so that you can get your quads/thighs on the ball until you feel
your buttocks tight. When you are comfortable with this learn to come back up to a that you’re in the right place!
sit up position. Keep your hands near the ball to guide you down and back up.
Once your balance feels good, walk your arms forward so that you look like you’re in
Keep trying this until it gets easier and do make sure the space is safe just in case a press up position.
you do fall.
When you’re ready to tackle going backwards, keep focused on your legs, walk your
arms back so that you push your hips back on to the ball and your feet can touch the
floor again.

This is not an easy move but you’ll get it with some practice

Be careful when practicing at home; keep clear of sharp edges just in case you fall

— 82 — — 83 —
 RhythmaSize Here Are Two Moves

LET’S TAKE A LOOK AT SOME MUSCLE GROUPS Tendons – It is important to warm the body up because this helps to improve blood
flow thus decreasing the risk of muscle and tendon damage
Nothing too complicated, just a few of the basics, the ones most people really love to
talk about Dancing is great for all shapes and sizes and it is great for relaxing the mind, for
exercising the body, for adding flexibility, reducing joint pain and strengthening
muscles

Deep Breathing – most people’s breathing is shallow so when we learn to breathe

deeply we can de-stress, relax and improve the heart and lung capacity

Bicep – its purpose is to control the shoulder and elbow joints

Triceps – they function as the mechanism to straighten and flex the arm

Glutes/Bottom – an important muscle to train, this helps with your leg movements
and your hip rotations and any muscle imbalance

Quads/Thighs – this is your power muscle for the movement in your legs

— 84 — — 85 —
RHYTHM & TIMINGS

— 87 —
 RhythmaSize Rhythm & Timings

EXAMPLE 1 EXAMPLE 2

If we clap our hands in a steady beat 4 times we would count If we lift our knee while standing, we would count that as 1 count.

1–2–3-4 But we still need to put leg down!

If we want to delay each clap we can use a hold as a count but let’s make this easy So that’s going to be our 2nd count
and use a click of fingers instead of the hold. (When learning rhythm, most people
prefer to alternate actions.) So the rhythm here is lift for 1, place down for 2

So we clap on count 1 We can then repeat, move on the same leg or change leg and use the same count

We click on count 2 To those who have a natural rhythm it’s easy!

Clap again on count 3 But for those who have tried aerobic workouts with little or no coordination a
routine won’t flow until you have your counting coming to you naturally.
Click again count 4
Just practice, it won’t take long

Start with simple routines, the rhythm will soon be natural to you

Think in basic counts

1 – 2 – 3 – 4 – 5 – 6 – 7 -8

Or

1–2–3-4

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 RhythmaSize
If you find it easier count in twos
1 -2
1-2
You can also use Slow and Quick
Slow is 2 counts, Q is one
Slow – Slow – Quick – Quick - Slow
Make it more interesting
You can change the rhythm
Try using 2 beats for one move
— 90 —
Rhythm & Timings
EXAMPLE 3
Hip Bumps
On count 1 push your hip to the side but not fully
Then move on to count 2 by pushing the hip fully across, using a 1 and 2 rhythm
Side Close Side
Take a step to the side with your right foot, close your left foot and then step with
your right foot to the side again
Now go back the other way – L side – R close – L side
Now try it with a a Cha Cha beat
1–2–3
L side – R close – L, R, L
You can also speed moves up
Cycling
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 RhythmaSize

You can do them fast, counting with 1 -2 – 3 – 4 – 5 – 6 -7 - 8

BONUS TIPS
Or slowly, cycling on every 2 counts

When you understand and feel the timing, you will enjoy working out so much
more.
In some of the beginners’ routines I haven’t mentioned how many times you need to do
the move because this is left for your interpretation; this way you will be in control of
your routine

No routine has to be set in stone, so if you like the move and have the count correct you
may feel like doing it 8 times rather just 4

Likewise you may want to start with 2 and build up to 4 or 6 or 8 or more

This may be the first time for a while that you have exercised so rest where you need to,
in between sets, before the next one and after the last one.

Make the routines fun, enjoyable, get your favourite music on!

— 92 — — 93 —
ROUTINES

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 RhythmaSize Routines

SQUEEZES • Do a reverse sit up to end up lying down again using all those lovely stomach
muscles
Level of Difficulty: Easy • Don’t worry if you can’t do full sit up straight away . . . practice makes perfect
Equipment: Floor – Mat - Squeeze Ball • Until then let your elbow help
Music suggestion: Sweet Dreams - Eurythmics • Do as many sit ups with twists that you can
Time: 3 minutes 34 secs

Let’s Go:

• Lie on the floor on your mat

• Put the squeeze ball between your knees and squeeze ball with a gentle in and
out motion
• When you feel like you’ve had enough take the ball in your hands and lift your
legs to the ceiling
• Don’t worry if you can’t get them straight this will come with time
• Now, with your hands, hold the ball with straight arms above your head and
gently kick the ball, one leg first, then alternate and do this for 8 kicks
• Next, hold the ball behind your head
• Start to cycle your legs in a pushing motion
• Do it slowly
• Gradually increase the pace, then slow it down again, alternating the speed
until you feel your legs tiring and then bring your legs down flat on the floor
• To finish fully sit up to a seated position
• Start from beginning again
• In a seated position point your legs straight out in front of you
• Slowly twist to the left and back to centre using the strength of your waist and
keeping your neck in line with the direction of your shoulders
• Then repeat the same twist for your right side

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 RhythmaSize Routines

KILLER ARMS • Finish by sitting up in boat position with your feet on the band
• Hold or press your legs forwards and backwards
Level of Difficulty: Easy • The boat is optional; this needs strength in back muscles to keep the back
Equipment: Floor and Band straight
Music suggestion: That Girl – Jennifer Nettles • Do NOT strain your back
Time: 3 minutes 38 secs • Do NOT do any move that results in pain
• Take it slowly
Let’s Go:

• Lie down on the mat with the band behind your back
• Take the band in your hands
• Punch your arms alternatively
• x16 or x14 or x12 or x10
• Use both arms together pushing forwards and backwards but don’t fully extend
your arms thumbs down
• x16 or x14 or x12 or x10
• Keep working until you feel tired
• Don’t overdo it!
• Take the band from behind you and put it in both hands
• Pull the band out and in across your chest using the resistance of band that
you prefer
• Do this x8
• Take the band and place your foot in it
• Then push your leg forwards and backwards like your pushing on the brakes
• Do this x8 and repeat with your other leg
• Put both legs on the band and push with both legs, forwards and backwards
x8
• Bring both legs up to the ceiling and push the band out and in for 20 counts
more

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 RhythmaSize Routines
BOOTIE 25
HORSING ABOUT
Level of Difficulty: Easy
Level of Difficulty: Easy Equipment: Floor, Mat and Weights
Equipment: Stability Ball or do this standing up Music suggestion: Ocean Drive by Duke Dumont
Music suggestion: Hit the Road, Jack – Ray Charles Time: 3 minutes 27 secs
Time: 1 minute 57 secs
Let’s Go:
Let’s Go: • Lie on your back with your knees bent and with weights in each hand
• Keep your head and shoulders on floor
• Sit with your legs as wide over the ball as possible then do 4 squats in 1 - 2 • When you’re ready start by punching alternate arms across your body
count • Do a set of 8 on each hand
• Sit down then lift your right leg and place it down again on a 1 - 2 count • Make sure that you don’t fully straighten your arms
• Lift your left leg and place it down again on a 1 -2 counts • Then straighten your arms to the ceiling and walk your arms forwards and
• Repeat the legs again backwards using your shoulders
• Wiggle your hips and the ball side to side on a fast count of 1 - 2 - 3 – 4 • Do a set of 20 and then repeat it all again
• Repeat again from the start - all this is on the chorus of ‘Hit the Road, Jack’ • When you’ve done this set twice put the weights down on floor
• Reverse the half hulas to the left and click your fingers on the 4th beat • Now lift your bottom up using a rhythm of 1 - 2 and raise your pelvis towards
• Repeat to the right and click the ceiling
• Do this twice more • Count 1 is for half way up the raise, Count 2 is full raise
• Use the Macarena arm set - shoulder, shoulder, hips, hips • Come back down using same rhythm
• Circle your arms with some jazz hands to the ball • If you feel up to it keep doing this for all of the chorus or you can also take a
• Repeat with squats on the chorus. rest here if you need to
• If you don’t feel ready to use the chorus just add some more squats or • Pick up the weights in both hands and swing them behind your head and then
Macarena arms. It’s your choice! bring them back down to stomach
• Do a set of 8
• As an alternative turn the weights towards the ceiling and bend and stretch
your arms for a set of 4
• Now repeat the pelvic raises – if you can, do it with the weights on your
stomach being careful not to drop them

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 RhythmaSize Routines

SNAKES • During the change of music half way through song do some body rolls to add
a little flavour or try some heel digs or some forward leaning squats, pushing
Level of Difficulty: Medium arms forwards . . . if you feel up to it!
Equipment: Stability Ball or chair • Repeat the snake arms upward whenever the chorus comes in if you’re using
Music suggestion: Shape of You, ft Rise & Fall by Sting, Sugarbabes, another version of this song
Craig David
Time: 6 minutes 26 sec

Let’s Go:

• Count of 1 - sit on your ball or chair using Egyptian arms taking your right
arm to the side
• Count of 2 – take your left arm to the side in an Egyptian arm
• Counts 3 – 4 - cross your right hand to your left shoulder and then your left
hand to your right shoulder
• Repeat this 4 times
• Then use a snake arm in a count of 2 with your right arm, bring it back to
your shoulder with the palm up, then with the left in a count of 2
• In a count of 1 – 2 cross your right hand to your left shoulder, then your left
hand to your right shoulder
• Repeat this x 4
• Then repeat using Macarena arms x 4
• Use snake arms upwards towards the ceiling (just love this move!)
• Wind the arms up three times for the count of 1 – 2 - 3 and on the 4th beat
circle your arms outwards towards your hips
• Repeat this through the chorus
• Repeat again from start

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 RhythmaSize Routines

SADDLE UP • Repeat to the left and do 4 sets altogether

• Walk down the ball to lean your shoulders on the ball and do 6 sit ups
Level of Difficulty: Medium • Wait for 2 beats then repeat with another 6
Equipment: Floor or mat, Stability Ball
Music suggestion: Saddle Up by David Christie
Time: 3 minutes 12 sec

Let’s Go:

• This is one of our favourites

• With your legs wide over the ball, do 1 squat with your arm across your body
to right on a count of 1 – 2
• Repeat to the left
• Do 2 squats with no arm movements on a count of 1 – 2 – 3 – 4
• Repeat this all again x 4
• With your hands by your ears bounce small bounces forward (don’t lose the
ball) to a count of 4 and then go backwards to a count of 4
• Repeat again
• With a lasso arm action stand up and do lasso arms twice, rolling your hips
forward on a count of 1 – 2
• Then reverse the lasso twice and go backwards using a hula action also on a
count of 1 – 2
• Repeat again
• Sit back on the ball with your hands by your ears and twist to the right using
1 - 2 timing
• Push your right shoulder slightly forward on the count of 1 and on the count
of 2 push so your left elbow is now facing the back of room and your right
elbow is in front of your face

— 104 — — 105 —
 RhythmaSize Routines
BAND-IT
SUPERMAN
Level of Difficulty: Medium
Equipment: Standing with an elasticated band Level of Difficulty: Hard
Music suggestion: Everybody Wants to Rule the World by Tears for Fears Equipment: Floor and Mat
Time: 3 minutes 10 sec Music suggestion: Chains by Tina Arena
Time: 4 minutes 4 sec
Let’s Go:

• With your feet on the band and shoulder width apart take hold of the band Let’s Go:
and do a bicep curl counting 1 – 2
• Close your left foot to the right then side close side to left PRACTICE THE BOW BEFORE TRYING THIS ROUTINE!
• Then move to the right and repeat x 4
• Drop your band out of your left hand • Start by lying on your stomach on the floor
• Take your right foot off the band leaving your left foot on the end of the band • Raise both arms and legs into the Superman position and hold for count of 8
• Bring the band up behind your head and place both hands on the band • Take 2 beats to relax your hands and then flick your legs up from the knee one
• Bend your knees and the triceps of your arms by pulling the band up and down at a time, right then left for 8 counts
• Step off the band • Repeat
• Pull the band up and place it behind your back • Keeping your leg straight raise the right leg from the hip 8 counts and then
• Then, holding the band in both hands punch your arms forward alternatively repeat on the left
counting 1 for each punch • Repeat all the straight leg moves again
• I like to do this bit whilst turning around, coming back to the front; it gives • Repeat all again from Superman
you a chance to wiggle those hips • Swing your arms around and place your hands next to your chest on the mat
• Count 1 for each single punch with the band • Do 8 short triceps dips
• Use 2 counts for a double punch using each arm • Keep your elbows close to your chest and don’t raise them too high
• Using both arms together push and pull the band forwards and backwards • Take 2 beats to grab your right ankle
• Then start again • Take 2 beats to grab your left ankle
• You can do this routine in sets of eight or as many as you feel! • Now, using your back muscles pull up your legs into The Bow position and
• Remember, let those hips swing during those punch sets; it’s all about the hold for 8
movement • This move takes practice!

— 106 — — 107 —
 RhythmaSize Routines

• Please be careful if there is no teacher present THE TRAIN

• Take your hands back to your chest area and repeat the triceps dips
• Repeat The Bow Level of Difficulty: Hard
• Mix it up now; start from the beginning with Superman or do another set of Equipment: Floor, Mat, Soft Small Ball
triceps dips or The Bow Music suggestion: Girls Like by Tinie Tempah
• Remember, not to push when doing The Bow Time: 3 minutes 22 sec
• This move can be practiced just by grabbing your ankles or by only lifting one
leg
Let’s Go:

• Sit on the floor with your legs extended forwards

• Using what we love to call the train move . . .
• Shuffle forwards rolling your hips - right, left, right, hold
• Repeat - left, right, left, hold
• Repeat twice, still going forwards
• Then, using a count of one each time roll your hips BACK - right, left, right,
left, right, left, right, left
• Repeat all of the above
• Sitting still hold the ball out in front of you with both hands
• Do a box step - forward right, forward left, close right, close left
• Do this x 8 times
• Then with your legs bent straighten your right leg and kick
• Ball down to side of opposite leg when kicking
• Repeat 8 times
• Repeat the box move but this time do the first 2 moves with straight legs
before closing
• Repeat 4 times
• Repeat the straight leg kicks 4 times

— 108 — — 109 —
 RhythmaSize MY FAVOURITE ROUTINE PAGE
• Then to give your hips and a little time to breathe use a butterfly action
• Bounce your legs twice in the butterfly position then hold
• Keep repeating to breathe or relax Song Time Fun Name
• If at any point you get cramp or need a rest just stop, breathe or rub hips if
needed

— 110 — — 111 —
MY FAVOURITE SONGS
TO REMEMBER
NAMES OF THE ROUTINES
IN THIS BOOK

Beginners

• Squeezes
• Killer Arms
• Horsing about
• Bootie 25

Medium

• Snakes
• Saddle up
• Band-it

Hard

• Superman
• Train

— 112 — — 113 —
 KEEP FOCUSED

Be consistent
Eat healthily
Stay away from processed food
Eat breakfast, even if it is a banana
Drink plenty of water

RhythmaSize
Don’t push too hard in the beginning
Warm up
Practice moves that you like
Use music that you love and can sing along to
Wear comfy clothes
Take some measurements - waist, hips, thighs, calves
Keep track of your progress
Write it all down
Check your measurements each month
Focus on how you feel
What you’re going to eat
What you’ve eaten
In the beginning start with one routine
Keep it easy
Build up your own favourite routines and music
Sing along, de-stress, enjoy
But most of all . . .

HAVE FUN!
— 114 — — 115 —
Books To Look Out For

SLOW ROUTINES - Volume 1

MIX ROUTINES - Volume 2

MOTOWN - Volume 1

‘ALL IN’ 80s - Volume 1

STILL ROCK ‘N’ ROLL - Volume 1

Julie Roberts - A.L.F IDTA (International Dance Teachers Association)
70s’ FLASH BACK - Volume 1
Personal Trainer, Diet and Nutrition Advisor, Pilates, yoga, kundalini and tantra coach
PARTY DANCES - Volume 1
I believe that everyone is able to dance, to move and to groove, and that using
JUST CHILLIN’ - Volume 1
RhythmaSize

is the ideal way to relax, to enjoy music and to keep fit,

all at the same time

Having taught for over 34 years I still feel that there is so much more that I can
learn; people teach me daily

— 116 — — 117 —
 RhythmaSize

To teach someone, to watch them gain confidence whatever their age or ability,
getting fitter through forms of dance is a blessing Acknowledgments
I can only hope you have enjoyed the routines as much as I have creating them!

I really hope you have enjoyed reading and doing my style of dance and fitness
A special thank you to:
Thank you for giving my books a chance
Dave Schofield HPD MBCH (Reg) AfSFH BA Hons, the author of The Ultimate
I would love to hear your comments, your ideas, your stories of improvement and Successful Patient, How to Send Your Type 2 Diabetes into Remission Forever.
how you can teach me You can find him at www.theusp.uk

Please leave a review on Amazon if you have the time – you can motivate others! Becky Road - British College of Naturopathy and Osteopathy, BSc(Hons)
Osteopathic Medicine, DO (Diploma of Osteopathy), ND (Diploma of
And if you have a song, need ideas or would like to teach email me at Naturopathy), GOsC Rwgistered.
jrdance@hotmail.com

— 118 — — 119 —
 Terms & Conditions

The selected songs are my suggestions; feel free to use anything similar or that you prefer

Add in or take out moves, it’s just an easy puzzle

Do moves and routines that you like

If you’re a teacher planning to use RhythmaSize you MUST be a qualified

teacher either in dance or fitness and you must be accredited by RhythmaSize Ltd

My name and RhythmaSize. are both protected by copyright © and cannot be

used without my legal permission

All the subject matter and scripts and books are also protected by copyright ©

— 121 —