step kick R,L, R flick kick, step kick L,R, L flick kick
1, 2, kick flick, kick, 5, 6, kick flick, kick
16
side kick R,L, R double side kick, side kick L,R, L double side kick
24
R cross, turn to left, (face back) L cross, reverse turn, wide walk with double arms under roll R,L x2
cross, back, cross, front, 5, 6, 7, 8
32
stomp with opposite arm over the top roll R,L, Rx2, stomp with opposite arm over the top roll L,R, Lx2
single, single, double,, single, single, double,,
Cardio 1
The Insane Block
Counts
Movement
Tips
8
statter step to forward with arms overhead R,L,R - quick step R,L - statter step to forward with arms overhead L,R,L - quick step L,R
1, 2, 3, ga ga, 5, 6, 7, ga ga
16
statter step to forward with arms overhead R,L,R - quick step R,L - drop forward then up
1, 2, 3, ga ga, drop,,,,
24
statter step to back with arms overhead R,L,R - quick step R,L - statter step to back with arms overhead L,R,L - quick step L,R
+
house knee up/down to back R,L,R - quick step R,L - house knee up/down to back L,R,L - quick step L,R
knee, knee, knee, ga ga, up dpwn, up down, up down, ga ga
32
statter step to back with arms overhead R,L,R - quick step R,L - drop forward then up
+
house knee up/down to back R,L,R - quick step R,L - drop forward then up
knee, knee, knee, ga ga, drop, , , ,
40
twist kick (arms reach to twist side), wide jump R,Lx2
+
side jump with twist kick (arms reach to twist side), wide jump back R,Lx2
48
ripple up (heels up) with circle arms from outside - quick squat down - roll up
1, 2, down, , up, , , ,
56
twist kick (arms reach to twist side), wide jump R,Lx2
+
side jump with twist kick (arms reach to twist side), wide jump back R,Lx2
64
ripple up (heels up) with circle arms from outside - quick squat down - roll up
1, 2, down, , up, , , ,
72
R arm circle sweep to right, down & L snap - L knee out/in with L arm up/down x3
80
L arm circle sweep to left, down & R snap - R knee out/in with R arm up/down - R arm circle sweep to right, down & L snap - L knee out/in with L arm up/down
88
L arm circle sweep to left, down & R snap - R knee out/in with R arm up/down x3
96
R arm circle sweep to right, down & L snap - L knee out/in with L arm up/down - L arm circle sweep to left, down & R snap - R knee out/in with R arm up/down
Cardio 2
Turn up The Quasar
Counts
Movement
Tips
8
wide step with low arm push R,L,R - L step in with wrist roll - wide step with low arm push L,R,L - R step in with wrist roll
1, 2, 3, roll, 5, 6, 7, roll
16
wide step with shoulder hight arm push R,L,R - L step in with wrist roll - wide step with shoulder hight arm push L,R,L - R step in with wrist roll
24
wide step with arm push up R,L,R - L step in with wrist roll - wide step with arm push up L,R,L - R step in with wrist roll
32
R step & R grab up/down - L step & L grab up/down - walk around to right
up, down, up, down, 5, 6, 7, 8
40
step touch R,L with down cross punch - R step lean back with arms (reach front, brab pull) x2
48
barrel roll to right - L hip roll x2 with hands up
56
barrel roll to left - R hip roll x2 with hands up
64
R step & drop down - double chest pump - L step & drop down - double chest pump
down, , pump, pump, down, , pump, pump
72
step lean back & arm sweep L,R,L (move to back) - quick step R,L
80
step lean back & arm sweep R,L,R (move to back) - quick step L,R