40 Minute workout

Warm up
Step touch to slow tap back
Side Squat
Slow toe taps, to temps
Step up knee up
Squat R, L on bench

Toe Tap
Skaters
Single arm Row

Slow squats on top
Squat hops 4 pulse, 2 pulse,
Curl and Press- option Dance or just curl

Plie
1 leg T Bend hand touches TC
Squat Thrurst...

Warm up

Knee up hands to knee

Repeat with Straight leg

Goal post arms- twist

Straight arms- twist

Sit on End Arms Up full crunch until head touches end

V Sit- Options feet on ground, 1 leg up, both- final extend arms/legs- keep back straight

Reverse Crunch- option knees or straight legs-...

Warm up- Stand tall and tap the TC
Step touch s/s
Ham Curl on TC
Slow Squat s/s
Low back stretch

Start seated on TC- Stand up, sit down. Now Side Step butt touches TC
Single Lunges on the end- pulse
Single Hops Over

DD to Chat. Press back- option on the knees, bad wrists hold elbow plank
Roll T...

WUP
March alternate Knee UP
Ham Curl to
Repeater
Repeat 3 times

ON TC
Alternate Knee up
Ham Curl
Toe tap behind- lift leg up
Repeater

Mambo Cha Cha
Walk/Chasse
Stomp c/c
Dbl ham curl
Step Up-Basic

Roll up- all the options
Start Roll back to V Sit and shake at the end a full roll up
Progressi...

Warm Up- Double hand press TC ot to single arm press out
Row on the side of TC- get a big ROM

Push up-round on ground- 2/2 to roll TC away 2/2
Rock S/S option on your knees- holding long handles
Plank hands on TC black flat- roll forward and back

3 legged Dog- to knee in - option on elbows, opt...

HIIT 4 rounds each exercise

Warm up

March, stouch, ham curl, squat s/s, tap TC, ½ lunge, full lunge,

Low back stretch

Each interval will be 30 seconds on 30 seconds to recover

To start…

Toe taps- show all modifications, tap, small hop, big hop arms overhead

Squat Thrusts- step out, sma...

Warm Up
Big Deep Breath up X 3
Step Touch- add tap back
On top of TC- tap back right, tap back left
On ground- tap r, l on TC
Repeat
Step touch, slow tap back, on top of TC tap back r, tap back l, on ground toe tap TC
low back stretch

Workout
On TC- lunge back right, switch, lunge back left
Skat...

Warm up with the band
Step touch with the band opening it up
Squat and bring band behind your head
Repeat both and get a little deeper
Standing Core- Bring one knee up and rotate body towards knee

Band in under feet and on shoulders- squat and twist r, l

Fasten on TC
One foot on TC grab band- f...

Warm up
Step touch
1/4 squat right and left- chest up and shoulders back, pulse at end
Widen stance- plie - 1/4 of the way down, singles
hamstring curls, squats, plie's pulses, low back stretch

Squat on end on TC- one foot on the end, switch sides-down for 2 counts/up for 2 counts
Plie' feet wid...

Hip Flexor stretch, drop knee to TC
Come forward and bring heel to ground toes up- hamstring stretch
Switch legs

Down dog stretch- hands on TC, heels towards ground to
Child's pose- hands on TC, lean back on heels
Shoulder Stretch- in child's pose, thread one hand though until shoulder is on the...