All Over The Map

Hi/Lo Aerobics Choreography #6

WARMUP
•    V-STEP R X4 around room
•    STEP TOUCH 4 (turn front to back)
•    2-KNEE Repeater; STEP TOUCH X2
*   *   *  *   *   *  *   *   *  *   
•    ROCKING HORSE & SQUAT
*   *   *  *   *   *  *   *   *  * 
•    Alt. REACH overhead & arms sway
•    Alt. REACH acriss & arms sway
•    PLIE/HOLD & TWIST upper body
•    LUNGE & hold
•    Sit back & stretch front leg
(repeat other side)
 

•    Twice: STEP-TOUCH fwd R&L,
Step & Curl L; & KICK L
•    HAM CURL X4 w/turn;
HEEL JACKS SSD
**************************************
•    STEP-KNEE to right X2; 6-KNEE L
•    TRIPLE fwd L&R;
STEP 2-KNEE repeater R
•    TRIPLE back L&R;
STEP 2-KNEE repeater L
•    STEP/KNEE/CROSSOVER X2
•    LUNGE side-to-side LRLR; step touch 4
TRIANGLE: SHUFFLE/DIAG X4 & POWER SQUAT
 
•    VINE/DIAG. KNEE; HEEL front/touch back 2x; step DBL KICK R
•    OT R&L (diagonal to back)
•    DOUBLE PENDULUM HOP 2X;  
4 SINGLES  (twice)
•    LUNGE BACK: 4 singles, 4 doubles
*********************************************
•    STEP&LIFT bk leg & VINE 4X fwd
•    STEP KNEE BACK R&L
Step out & in 2X & pivot turn LEFT
•    STEP TOUCH X4; HAM CURL 4

plyometrics
•    SQUAT/HOP fwd x3 & feet tog.
•    JUMP BACK / arms circle

 
•    RUN diag. fwd 4X & DBL LUNGE R
 (fwd & turn to go back)
•    VINE w/knee R&L
•    SIDE LUNGE 3X; run quick 5x
(or: march 3x)
********************************************
•    SCOOP 4X UP
•    DBL HOP/KNEE bk X2;
2 RUNS & HOP AROUND 2X (&RUN)
*****************************************
•    Prep: STEP & KICK SINGLES
•    KICK SSD LRL  (cross on dbl)
•    TRIPLE Step back 2X & V-Step L
•    SQUATS L&R
•    HAM CURL R&L

*****************************************
•    SHUFFLE 4 AROUND IN A BOX
•    Step touch; repeater-3 knees; JACKS
 
•    JOG 3 & KICK SIDE    2x
•    double knee crossover L&R
•    JOG, JOG, DOUBLE HOP (3X)
•    STEP & CURL X2
********************
•    CHASSE & TAP BEHIND 3X
•    V-STEP L; HAM CURLS
********************
•    STEP-KNEE LRL (mambo front)
STEP TOUCH 2
•    2-KNEE  L repeater,
STEP TOUCH R&L

Plyometrics
•    SKI JUMP SIDE TO SIDE
•    X-C SKI JUMP

Hi/Lo Aerobics Choreography - 2

WALK UP & BACK (WALK 3, TAP 1)
4 ALT. KNEE LIFTS
VINE R&L, 1 DOUBLE GRAPEVINE 
(TURNING TO OPPOSITE SIDE OF THE ROOM)
========================
TRANSITION:
STEP TOUCH X4 R&L   -  REPEATER KNEE LEFT X4
STEP TOUCH X4 L&R   -  V-STEP LEFT X4
========================

4 SCOOPS FORWARD
4 ALT. KNEES IN A CIRCLE
SHUFFLE BACK DIAGONAL R & L
4 REPEATER KNEES LEFT
(REPEAT OTHER SIDE)
========================

4 SLOW SQUAT-JACKS (JUMP OUT, JUMP IN)
§ 4 SINGLE HEEL JACKS
§ 4 V-STEPS
========================

SQUAT PULSE-4 & JUMP UP
8 PLYO SQUATS (HI OR LOW IMPACT)
========================

SIDE LUNGES:  X4, double, single
BACK LUNGES: X4, double, single
========================
HEELS FRONT: 8 low impact -  8 Plyometric
facing each wall
8 KNEE LIFTS
8 INNER THIGH LIFTS
8 KICKS
8 HAM CURLS
========================

BACK LUNGES: X4, double, single
(WITH THE BEAT OF THE MUSIC!!! MAKE THEM KEEP UP WITH THE BEAT!!)
2 LAPS WALKING
2 LAPS LOW SKIPPING
2 LAPS HIGH-KNEE SKIPPING
2 RUNNING LAPS

Hi/Lo Aerobics Choreography - 1

BOXSTEP X2 RIGHT
3-KNEE REPEATER LEFT
L-SHAPE GRAPEVINE (L,R,L,R)
==========================

STEP TOUCH FORWARD X4 (RLRL)
2X: BOXSTEP (R,X-L,R,L);
     ALT. KNEE LR
CURL, SINGLE SINGLE DOUBLE (LRLL)
PONY BACKWARDS X4 (LRLR)
==========================

ALT. GRAPVINE X3; MAMBO LEFT X1
WALK FORWARD X4; JACK X2
WALK BACKWARD X4; JACK X2

Hi/Lo Aerobics Choreography - BL

AROUND ROOM:
2 V-STEPS
ALT. KICK R&L
ALT. KNEE LIFTS
SQUAT JUMP & TURN RIGHT
========================

SHUFFLE DIAGONAL FWD R&L
STEP&CURL BACK X2 & HOP R X4
VINE L & KICK RLR
VINE R & KICK LRL   (OTHER SIDE)
========================

DOUBLE HAM CURL L&R
STEP TOUCH X4
MAMBO R, CHA CHA CHA & LEFT
BOX RIGHT; SQUAT R & TAP LEFT
========================

GRAPEVINE DIAGONAL R&L
SCOOP BACK X4
REPEATER KNEE L, TAP RIGHT
HAMSTRING CURL SSD
========================

HEEL JACKS X4
GRAPEVINE R,
     FACE LEFT, GRAPEVINE LEFT
V-STEP RIGHT X2
SQUAT / JUMP R&L

Hi/Lo Aerobics Choreography - EXTV

WARMUP:
R ARM, L ARM, DN 2, ROUND UP 2
==========================
REACH BOTH ARMS to CORNERS
STEP TOUCH (elbows together)
HAM CURL
KNEE LIFT SSD
==========================
V-STEP X2
SHUFFLE SIDE & KICK X2
WALK UP 4; DBL JACK OUT & IN
WALK BK 4; DBL JACK OUT & IN
==========================
MAMBO CHASSEE R & L
MAMBO CHASSE R; PIVOT TURN L
SKI JUMPS X4
DOUBLE KNEE X2  (knee into mambo L)
==========================
ALT. MARCH R&L; TRIPLE STEP R
TRIPLE R&L & PUSH; SHUFFLE 4
==========================
LUNGE SIDE to SIDE x4
HAM CURL R&L  x4
BOX STEP R; DBL LUNGE R  X2
==========================
SQUAT R & PUSH FR. X2
SQUAT L & PUSH FR. X2
LUNGE/WALK & PUSH FWD. X2
JUMP ROPE BK X4
VINE R DIAG.; VINE L DIAG.;
VINE BACK R; 2 KNEES LEFT in circle
==========================
HEEL JACKS  RLRL
SIDE TAP HOP – 4X SLOW  (RLRL)
SWING side-to-side X8 (LR)
KICK FRONT SSD  (RL, R)
==========================
STEP TOUCH X4
GRAPEVINE R&L
TAP FWD R x4, TAP FWD L x4
PONY BACK (R,L); CHASSEE OT
==========================
FWD LUNGES R & L (slow)
BASIC STEP R X2
CRISS-CROSS JACKS (out & cross)
SQUAT out/jump in  x2
==========================
V-STEP X2 (arms behind ear)
TRIPLE STEP R&L w/punch x4
TAP FRONT X4 (pull arms back)
TAP BK & reach RLR  L-lunge-knee
==========================
FRONT KICKS LRLR    x4
STEP R & KICK L SIDE  X4 (move fwd)
RUN RUN HOLD  X2
SIDE-to-SIDE JUMP/KNEE x3 slow, run run