In a previous post I listed my exercise routines. I'll put the link below. I have since slightly modified a few. It had really been since college since I did Yoga and Pilates and my Yoga routine from before was ballet, not yoga. What I did for pilates was close to pilates but not quite right. Below is the modified list of what I do including the choreography and track list. It all came back to me when I looked at these websites to rechoreograph the Yoga and Pilates part of the routine. I have explainations for most in the previous post. If there is a need for a brief transition in the middle of each, just stand still unless mentioned otherwise. Some are just a beat off before moving on. Massage and meditation are done with the shoes off and the lights off. They are optional and don't count as exercise but great relaxing. I copied the notes from that post below. I also added Batoning and Cheerleading for if you are doing partial routines and just want more but can't do all of this. Two of these exercises equal 1 mile See below
The Yoga poses can be found here:
http://www.yogajournal.com/poses/finder/browse_categories
Pilates were found here:
http://www.shapefit.com/pilates-exercises.html
My instructions for the rest are here:
http://homewithmommy-fran.blogspot.com/2012/01/did-my-diet-break-work.html
They are in purple. I copied my notes below.
1.
Stretching: on the floor various positions
2.
Stomach: mix of crunches and butt lifts
3.
Step: various stepper activities
4.
1lb Weights: Stepper activities with 1lb weights
5.
Aerobics: Grapevines, turns, pottaborre, box
step, pivots, and reaches
6.
Isolations: isolating the head, shoulders, ribs,
and hips
7.
Tae-Bo: Karate
and Boxing
8.
Zumba: Hip Hop and latin dance
9.
3lb Weights: Classic Weight exercises
10.
Walking: and hopping, skipping, jumping, and
galloping
11. Pilates: Corkscrew, Boomerange, Bicycle, legs in and up, and V’s in and Out *Edited: 2/9/12
12.
Yoga: Tadasana (standing feet together), Utkatasana (sitting in a chair), Garudasana (everying wrapped around each other), and High Lunges
13.
Massage: arms, legs, and
feet
14.
Meditation: laying on
the floor
| Mommy Exercises | ||
| Circus and Femme Fetale Music | ||
| 1. Stretching (Womanizer) | ||
| 2. Stomach (3) | ||
| 3. Step (Phonography) | ||
| 4. 1lb. Weights ( I Wanna Go) | ||
| 5. Aerobics (Selfish) | ||
| 6. Isolations (Up n' Down) | ||
| 7. Tae-Bo ([Drop Dead] Beautiful) | ||
| 8. Zumba (Kill The Lights) | ||
| 9. 3lb. Weights (Hold It Against Me) | ||
| 10. Walking ('Til The World Ends) | ||
| 11. Pilates (Inside Out) | ||
| 12. Yoga (Out From Under) | ||
| 13. Massage (Unusual You) | ||
| 14. Meditate (My Baby) | ||
| Circus and Femme Fatale Choreography: | ||
| 1. Womanizer: Feet together, left foot to floor, parallel, strait, bent behind, flip, foot to floor, parallel, strait (prechorus with verse) Editor notes: these are all to a verse/chorus with a new verse, switch Flip is just roll over and parallel is knee for the leg in question over the foot of the other. | ||
| 2. 3: arms crossed, behind head Chorus-hip lifts alternate reaches, suck in tummy Editors notes: the verses are sit ups in these different positions | ||
| 3. Phonography: Steps, Chorus-knee ups, steps swings, sides Editors Notes: knee us is lifting one knee and reaching for it with the opposite elbow Swings are turning on the stepper and landing on the ground, Sides are steps off the side alternating | ||
| 4. I Wanna Go: Grapevine, Chorus-knee ups, steps swings, sides (circle arms before chorus) ending whistles-steps(prechorus with verse) Editors Notes: grapevine is step side, cross the other leg in front step the first leg to the side then step together | ||
| 5. Selfish: chorus-potaborre & box step grapevine, turns, pivots, reaches end with stepping side Notes: potaborre is step in back on the ball of your foot step side with the other foot and step flat with the first foot. Don't forget to focus on a spot when you turn. Reaches are put the side of your foot to your knee then stretch it out to the side moving your arms over your head then down. | ||
| 6. Up 'n' Down: Head-no, circle, shoulder, yes, shoulders-lifts, circle, ribs (pre chorus)-side, front/back, circle, hips-side, front/back, circle, 8 Notes: The green is the chorus the rest is to a verse head shoulder is your head to your shoulder 8 is just moving your hips in a figure 8. | ||
| 7. [Drop Dead] Beautiful: verses-kicks, transition-boxer punches, Chorus-punches bridge-alternate punches side kicks ending-boxer punches Notes: boxer punches are the rolling punches at that small circular bag hanging from the ceiling. Pretend there is one. | ||
| 8. Kill The Lights: intro-step touch 1-twist together twist hop Chorus-step cross (F) step heal 2-step in step out bridge & ending- step touch (prechorus) Notes: twisting is twisting your hips away from the direction you are going in. touch is just placing your foot next to the other. | ||
| 9. Hold It Against Me: Chorus-lift in front (together alternate) verses-over head switches bridge-to the side "give me something good..." (breakdown) Notes: Over the head is lifting alternating over the head to the side is lifting side and back in at the same time | ||
| 10. 'Til The World Ends: Prechorus-slow walks Chorus-Walk, Jump, hop, "see the sunlight" gallop (walk at slow down), skip | ||
Edited: 2/9/12 11. Inside Out: Chorus-Boomerange, verse 1-Corkscrew verse 2- V in/out bridge-bicycle (transition-sit legs apart) final chorus- legs in and up end-flat on floor Notes: Corkscrew: laying on the floor with your legs together in the air, make circles. V is bring your body in then extend to a V shaping putting your weight on your butt. Bicycle is laying on your back with your butt and moving your legs in a bicycle. Lay on back extend legs up like for corkscrew then bring them back in. |
||
| 12. Out From Under:Chair pose wrap right, wrap left, high lunge right, final chorus-high lunge left (transitions: feet together standing) end feet together Notes: Chair is pretending you are sitting in a chair. Wraping is taking the leg mentioned and wrapping it around the other leg including ankle and arms extended overhead and wrapped as much as possible. Lunges are the leg mentioned is bent the other leg is extended behind. Hold hands overhead palms together. | ||
| 13. Unusual You: verse- lft shoulder, arm, leg 2nd verse- Rt shoulder, arm, leg 3rd verse-lft foot chorus-rt foot ending-roll feet transition-both wrists | ||
| 14. My Baby: Chorus-knees bend into stomach knees bent to ceiling | ||
Batoning (Circus)
Cheerleading (Seal
It With A Kiss)
|
|
14. Circus: Chorus-8's verses-circles, prechorus-up/front bridge-up/front final chorus-circles ending-bring down to
side Notes: 8’s are twirling in a figure 8, circles are making circles
and up/front is punching the baton up then in fron
|
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15. Seal It With A Kiss: Verses and Prechorus-attitude kicks Chorus-leaps bridge-windmills Notes: Kicks: Kick front right, step kick side left
step, kick back right step kick front left step, kick side right step kick back
left step always kicking towards the same directions just also move your
body, Leaps are put your right leg to your knee, extend and leap halfway
through the chorus switch legs. Windmills are just step right and use your
arms to windmill right, repeat left. Do this skill while traveling the whole
time like walking was
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