06/23/2021 - the_mud_room - Princess Practice

BackBlast:

Cardio Dance Warm Up :Music –  “Don’t Call Me Up”

Following the music…

7 x Grapevine with high knee at the End

8 Slow ½ Jacks

8 x Alternating Step Side Squat With Fly

8 x alternating step back lunge with hammer curl

7 x Grapevine with high knee at the End

Interlude: squat to calf-raise

8 Slow ½ Jacks

8 x Alternating Step Side Squat With Fly

8 x alternating step back lunge with hammer curl

Squat to Calf Raise

8 Slow ½ Jacks

8 x Alternating Step Side Squat With Fly

8 x alternating step back lunge with hammer curl

Princess Practice

Arms: 3 x 40 seconds each with 15 second rest

• Wave To The Little People (Standing Chest Fly)
• Call the Woodland Animals (regular Curls)
• Put on the Crown. (Squat with Overhead Press)
• I Dub Thee Knight (Alternating Front Lunge with opp. arm extend)

Legs: 3 x 40 seconds each with 15 second rest

• Curtsey Practice (curtsey Lunges)
• Clear The Spotlight (squat then side kick (alternate sides)
• How To Recognize A Proposal vs Simple Respect

(Front Lunge stand Back Lunge with straight front leg Alternate)

Abs

• Kick Off The Slipper (Alternating single leg kick with Glute Bridge)
• This is Why You Don’t Want To Give Up Being A Mermaid
  • (flutter kicks)
• Do NOT Kiss the Sleeping Princess (reverse crunches)
• I Can Wake Up By Myself (Big Girl Sit Ups)

The Finale: 1 min

• Get Ready For Your Big Solo At The Cliff/Rock/Precipice

(Alternating Step-up with one legged calf raise)