When was the last time you felt "out of breath" in a group exercise class?

"Getting fit" is one of the goals that most participants hope to achieve when they attend a group exercise class and if not challenged on a regular basis, they (and you) will eventually plateau. So after initial gains... something needs to change to provide more stimulus to the body.

Two dimensional choreography includes forward, backwards and lateral travel. Three dimension choreography also includes elevation. Elevation is a highly power, which is an aspect of fitness that we tend to forget. Elevation or the third dimensional movement, requires the body to move explosively thus pushing the workout into the anaerobic threshold.

3D movement is impact. This means that it is not appropriate for a low impact, or low intensity workout. Options to decrease impact and intensity must always be provided to ensure that everyone is comfortable and catered for. 3D movement can be a propulsion as in a leap, a rhythm changes as in a quick zorba or a ball change, double bounce moves as in a flick kick or single bounce moves as in a jack.

Choreography

Routine One

Repeat routine on Left leg 

TEACH

1. Teach grapevine
2. Teach mambo chasse
3. Layer mambo chasse = mambo hop
4. Add together = 2x grapevine, 3x mambo hop, 2x alternating leg curl
5. Layer = grapevine, grapevine to back of room, mambo hop to back, front, back and 7x alternating leg curl travel forwards
6. Layer leg curls =  grapevine, grapevine to back of room, 3x mambo hop, 3x straight leg lifts turning 360 degrees travelling forwards and 4x leg curls on the spot
7. Layer leg curls on the spot = grapevine, grapevine to back of room, 3x mambo hop, 3x straight leg lifts turning 360 degrees travelling forwards and 2x easy walk