STEP 1.) READ THIS WORKOUT SEQUENCE STEP 2.) LOAD THE SONG VIA YOUTUBE.COM OR ANY OTHER MUSIC MEDIA OUTLET STEP 3.) SYNC THE SEQUENCE TO THE SONG!
Song: “Let It Go” –The Neighbourhood (YouTube) Duration: 3:13
PAOF: Moderate cardio + Heavy lower body (full legs) –Focus on maintaining your balance with the speed changes.
{ 0:00 – 0:11 } Stand straight, feet together, back straight & shoulders pulled back. Arms resting at the sides.
{ 0:12 – 0:37 } FORWARD FACING (FF) ALT. LEG LIFTS (SINGLE SPEED) –Lift leg at the knee to 90 degree angle (or higher based on physical abilities) with the knees facing forward, toes pulled back (Think: Barbie feet..the calve muscles should engage with every lift) alternating from left to right. Keep your core straight and shoulders pulled back…think of walking with perfect posture up a staircase in high heels.
{ 0:38 – 1:04 } FF ALT LEG LIFTS (DOUBLE SPEED) – Same move, just double the speed, maintain the same tempo as the song and again watch your balance! Maintain posture/form…your core should not bend forward at all!
{ 1:05 – 1:29 } SIDE TO SIDE (S2S) ALT. LEG LIFTS (SINGLE SPEED) – Alternating again from left to right, pull legs up at an angle to your chest (contracting the sides of the core) and step down off to the side. Think of a triangle. Maintain balance & keep excessive “rocking” to an absolute minimal..the more you “rock” from side to side = increases cardio intensity and could also throw off your body’s equilibrium, causing you to stumble.
{ 1:30 – 1:54 } S2S ALT. LEG LIFTS (DOUBLE SPEED) — Same as before, maintain focus on quality/posture/balance! Stay on tempo with the song!
{ 1:55 – 2:06 } ••BREAK•• Get a quick drink, relax all muscles! Return to beginning stance. Feet together, back straight, arms at your sides
{ 2:07 – 2:20 } FF ALT LEG LIFTS (SINGLE SPEED) { 2:20 – 2:32 } FF ALT LEG LIFTS (DOUBLE SPEED) { 2:33 – 3:12 } S2S ALT LEG LIFTS (DOUBLE SPEED) – Give it all you’ve got!!!
{ 3:13 } – WORKOUT COMPLETE!
#polykinetics #workouts #legdayworkouts #livinghealthy #cardioinfusedanaerobictraining #music #calisthenicworkouts #simpleworkouts #intensemelodictraining #letitgo #theselfmethod #easyworkouts #theneighbourhood #bodybalance #sequencedworkouts #cardio #strengthtraining #fitness #bestworkouts #muscletoning #universalfitness
コメント