All Over The Map

Balletone - my new favorite aerobics/muscle conditioning workout

I took a two-hour Balletone continuing education workshop this weekend with Tracey Finan. I love this workout so much I want to become an instructor! This class format combines aerobics and muscle conditioning moves in a traditional and ballet style. The new age or rhythmic non-vocal music is 126-128 bpm. Choreography is in 8-count blocks that are continuously repeated. No prior dance experience required. 8-count blocks do not build upon each other as in traditional hi/lo aerobics. Just repeat the 8-count blocks on both sides several times before moving on to the next block. Then, start all over again. Moves include squats, lunges, plies, fourth position plies, fondue/both kneeds bend, knee lift/passe, arabesque, kicks front, side and back. Most of the ballet arm positions are used: front/first, side/second, overhead/fifth, low/bas - so your arms work hard!!  This class is done barefoot so you can easily bend and flex your feet. It's not required though.  No pique turns, so your knees are safe. I taught this format as a warmup for my step class this morning and they loved it and interested in a regular class. Take one of these workshops or buy the DVD at the Balletone or Elevate Fitness web sites.

Least expensive Spinning bike for indoor cycling

I've been teaching Spinning (indoor cycling) for a few years now. When I was going through the Johnny G Spinning Certification training, I wanted to practice at home.  All of the indoor cycling bikes I found were mostly very expensive.  The Johnny G Spinner® Sport is the least expensive bike I could find for $499. Plus, it came with several DVDs and free shipping was a promotion at the time.  The bike is not as smooth as the more expensive ones, but I'm please with it overall for the money. I teach several types of classes five times per week, so I don't need a hard core bike. I highly recommend the Spinner® Sport indoor cycling bike for occasional use at home.

Step Aerobics Choreography #6 - fun & easy

*  BASIC R X2                                        
   arms: SGL R&L, BOTH UP & DOWN X2
*  REPEATER KNEE @ END & STRADDLE
*  KNEE R & TAP OVER, KNEE R & TRAVEL
*  KNEE L & TAP OVER, KNEE L (face front, exit back)
-- -- -- -- -- -- -- -- -- -- -- -- -
*  V-STEP R, OT   (to front)
*  CRISS-CROSS REPEATER  (exit back)
*  LEG EXTENSION TRAVEL X4 (LEFT lead)
-- -- -- -- -- -- -- -- -- -- -- -- --
*  ALT. SIDE LIFT-LEG SWEEP BEHIND (exit front, exit back)
*  KICK L & STRADDLE DOWN (face right); JUMP BACK TO END X4
*  KICK ON TOP L&R exit end & JACK
*  L-STEP KNEE to back/travel; KNEE L
-- -- -- -- -- -- -- -- -- -- -- -- -- --
*  FAST TOE TAPS X4; LEFT KNEE
*  TRAVEL KICK R&L
*  SPLIT STEP LEFT: rock, straddle & pivot turn, up up lunge LRL-knee exit

All choreography in four 8-count / 32-count blocks.

12/01

Step Aerobics Choreography #5 - for beginners

*  TURN STEP X4
*  KICK & STRADDLE X4
*  TRAVEL HAM CURLS
*  OT X3, WALK AROUND END
= = = = = = = = = = = = = = =
*  L-STEP KNEE, ACROSS TOP X3
*   TAP UP/DN X2; BASIC L X2
*  TOP LUNGE 6X  (16 counts)
*  ALT. KICKS FRONT R&L
= = = = = = = = = = = = = = =
*  SIDE LEG AROUND THE WORLD
*  SPLIT LUNGE: UP UP, TAP R&L, EXIT DN X2
*  REPEATER FR, SD, BACK  X3
= = = = = = = = = = = = = = =
*  KICK L; TAP OVER STEP R X4
*  TRAVEL & JUMP/LIFT BACK LEG X4
*  KICK L & WALK BK 3, KICK R, WALK FWD 2
*  1/2 HOP LEFT KNEE, STEP-KNEE HOPE BACK X2, WALK FWD 2
*  “T” STEP LEFT
*  WALK THE STEP LEFT

All choreography in four 8-count / 32-count blocks.

4/02

Step Aerobics Choreography #4 - step kickboxing

*  DIAG. R, STEP TOUCH, ROUND KICK R
*  DIAG. L, STEP TOUCH, ROUND KICK L
*  TURN STEP, 2 JACKS X4
*  L-STEP KNEE (skull crush), SIDE KICK, KNEE EXIT
*  ELBOW & HOP, STEP-SLICE R w/BACK FIST R
  - - - - - - - - - - - - - - - - - - - - - - - - - -
*  4 TIMES - KNEE LIFT L, on floor:  ROUND HOUSE R
  - - - - - - - - - - - - - - - - - - - - - - - - - -
*  KNEE LIFT L, on floor:  ROUND HOUSE R
*  off end – KNEE LIFT L, face R – UP UP STRADDLE down
*  F-KICK R, B-KICK L, F-KICK R, STRADDLE DOWN
*  F-KICK L, B-KICK R, F-KICK L, STRADDLE DOWN
  - - - - - - - - - - - - - - - - - - - - - - - - - -
drill last 32 with traveling KICKS or KICK&TAP in between
  - - - - - - - - - - - - - - - - - - - - - - - - - -
2 TIMES:
*  KICK L to corner, STEP SLICE X2 (alt.)
  - - - - - - - - - - - - - - - - - - - - - - - - - -
*  2-REPEATER KNEE R, STEP DOWN, STEP UP
*  LUNGE R L - LUNGE R - KNEE R - STEP DOWN
(other side)
  - - - - - - - - - - - - - - - - - - - - - - - - - -
4 TIMES:
*  ROCK STEP R, STEP R, KNEE RAISE, EXT BACK KICK, RETRACT, STEP DOWN
  - - - - - - - - - - - - - - - - - - - - - - - - - -
TOP starting LEFT
then add on…

*  on L diag:  KNEE R, LUNGE BACK w/L CROSS 2X
*  off end:  CRESCENT KICK R tap down 2X
*  ACROSS TOP L, JAB R & JACK
*  U-TURN R w/BACK FIST R tap down;
STEP L, BACK KICK R, DN DN
  - - - - - - - - - - - - - - - - - - - - - - - - - -
*  L-STEP SIDE KICK L, face R: DN DN UP UP, LUNGE L
*  LUNGE R, DOUBLE KNEE L, STRADDLE DOWN
(drill above ­with travel kicks in between)
(drill below)
*  STEP L, KNEE RAISE, EXT SIDE KICK, RETRACT, TOUCH R, KNEE RAISE, EXTEND, RETRACT
*  TOUCH R, KNEE RAISE, EXTEND, RETRACT, STEP DOWN R L, JACK
  - - - - - - - - - - - - - - - - - - - - - - - - - -
*  R TURN STEP or SHUFFLE TURN, 2 JABS L
*  OVER TOP L R
*  step L: HOP TURN DOUBLE KNEE R STRADDLE
(with CROSS on dbl knee)

OTHER SIDE
  - - - - - - - - - - - - - - - - - - - - - - - - - -

All choreography in four 8-count / 32-count blocks.

4/00