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.
Batoning: Front twirls, lift up lift down, and
8’s
8.
Cheerleading: Leaps, Windmills, Walking While
Crossing Wrists, and Kicks
9.
Tae-Bo:
Karate and Boxing
10.
Zumba:
Hip Hop and latin dance
11.
3lb Weights: Classic Weight exercises
12.
Walking: and hopping, skipping, jumping, and
galloping
13.
Pilates Standing: tug of war , table top,
standing scissors, lateral spine, leg lifts
14.
Yoga Standing: Tadasana, Utkatasana, Garudasana,
and High Lunges
15.
Pilates Floor: Corkscrew, Boomerange, Bicycle, legs
in and up, and V’s in & Out, scissors
16.
Yoga Floor: Savasana, Ananda Balsana, Supta
Padangusthasana , & Supta Baddha Konasana, knees/feel together, ball (fetal
on back)
17.
Massage: arms, legs, and
feet
18.
Meditation: laying on
the floor
Mommy Exercises
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Ultimate Routine
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1. Stretching
(Womanizer)
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2. Stomach (3)
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3. Step
(Phonography)
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4. 1lb. Weights ( I
Wanna Go)
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5. Aerobics
(Selfish)
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6. Isolations (Up n'
Down)
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7. Batoning (Circus)
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8. Cheerleading
(Seal It With A Kiss)
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9. Tae-Bo ([Drop
Dead] Beautiful)
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10. Zumba (Kill The
Lights)
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11. 3lb. Weights
(Hold It Against Me)
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12. Walking ('Til
The World Ends)
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13. Pilates Standing
(Big Fat Bass)
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16. Yoga Standing
(Gasoline)
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14. Pilates Floor
(Inside Out)
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15. Yoga Floor (Out
From Under)
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17. Massage (Unusual
You)
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18. Meditate (My
Baby)
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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.
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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
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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
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4. I Wanna Go: Grapevine, Chorus-knee ups, steps swings, sides (circle arms before chorus) ending whistles-hold
(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
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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.
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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.
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7. 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 front
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8. Seal It With A Kiss: Verses and Prechorus-kicks Chorus-leaps bridge-windmills transition-walking while crossing wrists Notes:
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 the walking is set up
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9. [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 wall
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10. 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.
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11. 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
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12. 'Til The World Ends: Prechorus-slow walks Chorus-Walk, Jump, hop, "see the sunlight"
gallop (walk at slow down), skip
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13. Big Fat Bass: opening-knee bends verses-lateral sides Chorus-tug of war, standing scissors, bridge-table top transitions-leg lifts
end-standing Notes: Stand with your knees apart. Bend and straiten for the
opening when the beat speeds up. Lateral sides are having your arms overhead
and leaning right then left. Tug of war is reaching right then left pulling
your rib cage with it with your arms to the side. Standing scissors is
standing with your legs apart and reaching right arm to left foot then reverse.
Table top is a flat back parallel to the floor bend and straiten knees. Leg
lifts are stand together bend knees when you straiten, lean right and lift
the left leg parallel to the floor,
reverse.
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14. Gasoline: Chair pose wrap right, wrap left, bridge-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. Wrapping
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.
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15. Inside Out: Chorus-Boomerange, verse 1-Corkscrew 2- V in/out and leg
crosses bridge-bicycle (transition-legs apart) final chorus-legs in and up end-roll flat to floor Notes: corkscrew-laying on the floor with your legs together
in the air move them in a circle, roll down is rolling your back to the floor
and coming up like a sit up but your arm goes too. V is bring your body in
then extend to a V shaping putting your weight on your butt. Leg crosses are
laying on your back with your legs in
the air and crossing your ankles alternating which is in front. Bicycle is
laying on your back with your butt and moving your legs in a bicycle. Lay on
the floor like corkscrew and bring legs into body then out again
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16. Out From Under:
(prechorus with verse ) Right leg lift, flat triangle, left leg lift, bridge-happy baby, final chorus-ball ending-corpse transition-feet /knees
together Notes: Lay on the floor with your knees together and bent. Leg
lifts are just bringing that one leg in the air and holding it. Triangles are
laying on your back with the bottoms of your feet together and your knees as
close to the floor (away from each other) as possible. Happy baby is holding
either your ankles or feet with your knees bent but as far apart as you can
get them. Corpse is laying flat on the floor. Ball is laying on your back
with your knees to your chest and your arms wrapped around them.
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17. 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
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18. My Baby:
Chorus-knees bend into stomach knees
bent to ceiling
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