Now this is by far one of my favorite sequenced workouts I've created so far!! All you need to do to upgrade the overall difficulty is to add some free weights! –The kinetic sequence loops so once you get the first half you already know the 2nd! SIMPLE yet challenging. Try it out!
Song: Finale By Mashur & Kevlar Time: 5 minutes 27 seconds Area of focus (AOF): Full body muscle engagement, sequential coordination, balance + agility. Overall difficulty: Beginner / intermediate.
0:00 – 0:13 – Intro/warm-up stretches. --Focus on inner thigh/hamstrings and back.
0:13 – 0:24 – VCC/J1 –Keep focus on form and keep muscle contractions condensed and controlled. Arms tucked in, fists parallel to your chin. Do not twerk!! Hips and Legs are isometric.
(0:25 – 0:26) Transition arms to your sides, fists facing inward, elbows straight back and tight at your sides.
0:26 – 0:50 – BILATERAL FORWARD PUNCH (BFP)/J2. –Both arms “punching” forward, simultaneously, in sequence to the song’s current tempo. Focus on maintaining proper form and the applied force of each motion; shoulder blades should touch, not smack. Arms should not touch your sides. Be careful of any muscle straining in your chest if the intensity is too high. -Readjust it if needed.
(0:51 – 0:52) -Keep legs isometric, transition arms, bring fists up and elbows tucked into your sides; keeping them close to your sides. Feet shoulder-width apart (or wider for higher intensity)
0:52 – 1:18 – Alternating, Side-to-side VCC/J2 –Lean your upper body upward and down to either the left or right side of your core. Maintain consistent speed with music’s tempo and focus on full muscle extensions/contractions. -Lean just slightly forward to increase the intensity.
1:19 – 1:31 – ALT. FF. LEG LIFTS/J2 –Upper body and back straight. Fists under chin, elbows in. Focus on balance and making each lift at least a 90-degree angle (hip bone high or higher), knees facing forward, not outward.
1:32 – 1:45 – ALT. S2S LEG LIFTS/J2 –Alternating left to right, bringing your knees up to your chest at an angle; stepping outward. Very important to keep your back straight and resist leaning forward or backward.
1:46 – 2:12 – ALT. FF+S2S LEG LIFTS/J2 –Starting with Forward-Facing leg lifts and alternating with S2S leg lifts (sequence: FF left, FF right, S2S left, S2S right) –Focus solely on maintaining proper form and staying on beat!
(2:12 – 2:39) – WIDE-STANCE TENSION HOLD –Bend down as close to a 90-degree angle as possible, gradually stretching the inner thigh and lowering your heart rate; hydrate if needed.
2:40 – 2:56 – VCC/J1 to J2 –Bring feet in to shoulder-width; “pulsating” the upper core muscles in sequence with music’s gradual speed increases.
2:57 – 3:22 – BFP/J3 –Peak intensity! Maintain form and speed. Hit hard!!!
(3:23 – 3:24) -Same as before, Transition your position. Elbows in!
3:25 – 3:50 – ALT. Side-to-side VCC/J3 -Maintain high intensity, same motions as before.
3:51 – 4:03 – ALT. FF LEG LIFTS/J3 -Same as before but at highest intensity. Maintain muscle control and balance. Keep midsection and back straight.
4:04 – 4:16 – ALT. S2S LEG LIFTS/J3 -Same as before, FULL INTENSITY! Bring knees as close to your chest as possible.
4:17 – 4:43 – ALT. FF + S2S LEG LIFTS/J3! -Same as before, FULL INTENSITY!
4:44 – 4:56 – VCC/J1 COOL DOWN –Legs isometric, pulse-contracting upper core muscles, low intensity.
4:57 – 5:27 – ARM FLANK (muscle tension hold) –Arms straight out to your sides, parallel to shoulders, palms facing downward. HOLD TO END.
5:27 – DROP ARMS, WORKOUT COMPLETE!