L |
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<BS127-07> I Am Woman |
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Step Choreo |
Arms Movement |
Counts |
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0 |
R |
intro (set at left side of STEP) |
on hips |
4c |
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R |
8 march on top - walk half around behind STEP |
running, (last march) R point to side - running |
4set |
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R |
freeze tap 2RL - walk half around behind STEP |
running, (last freeze) R point to side - running |
4set |
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L |
low over |
on hips |
- |
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L |
hop over |
clap |
2RL |
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L |
switch curl |
clap |
2RL |
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L |
switch curl |
front arm circle |
4RL |
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L |
basic |
running |
4set |
① |
1 |
L |
basic - bounce |
running |
4set |
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L |
basic - squat roll down |
running - on thighs |
4set |
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L |
8 march on top - walk half around behind STEP |
running, (last march) L point to side - running |
2set |
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L |
freeze tap 2RL - walk half around behind STEP |
running, (last freeze) L point to side - running |
2set |
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L |
freeze tap 2RL - walk half around behind STEP |
R arm diagonal up, wrap face by arms, on waist, L point to side - running |
4set |
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L |
low over |
on hips |
- |
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R |
hop over |
clap |
2RL |
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R |
switch curl |
clap |
2RL |
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R |
switch curl |
front arm circle |
4RL |
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R |
basic |
running |
4set |
① |
2 |
R |
basic - bounce |
running |
4set |
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R |
basic - squat roll down |
running - on thighs |
4set |
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R |
8 march on top - walk half around behind STEP |
running, (last march) R point to side - running |
2set |
|
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R |
freeze tap 2RL - walk half around behind STEP |
running, (last freeze) R point to side - running |
2set |
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R |
freeze tap 2RL - walk half around behind STEP |
L arm diagonal up, wrap face by arms, on waist, R point to side - running |
4set |
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R |
low over |
on hips |
- |
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L |
switch curl |
front arm circle |
4RL |
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LAST |
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② |
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① |
"whoo! whoo!" shake your hand overhead |
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② |
jump on STEP, L arm circle |
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P |
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<BS127-08> My Head My Heart _ Give Me What I Want _ Jump Up (Extended Mix) |
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Step Choreo |
Arms Movement |
Counts |
|
1 |
R |
intro behind STEP |
relaxed arms |
4c |
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R |
L step to side - walk - L step to behind - bounce |
running |
2set |
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R |
power L step to side - shuffle - L step to behind - bounce |
running |
2set |
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R |
power L step to side - shuffle - L step to behind - burpee |
running - running - running - hands on STEP |
4set |
|
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R |
L step to side |
running |
- |
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R |
power over |
reach up |
4RL |
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2 |
R |
interval |
relaxed arms |
4c |
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R |
jog on the top |
running |
16c |
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R |
freeze knee on floor, 6 jog on top |
running |
4RL |
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R |
freeze knee on floor |
running |
8RL |
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R |
freeze knee off/on STEP |
running |
8set |
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3 |
R |
interval |
relaxed arms |
8c |
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R |
basic |
running |
8set |
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R |
basic - jump squat |
running - arm curl |
8set |
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R |
mountain climber 2RL - double jump in/out (Op. CONTINUE previous movement) |
hands on STEP - hans on STEP |
8set |
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R |
mountain climber (Op. CONTINUE basic jog) |
hands on STEP |
16RL |
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4 |
L |
interval |
relaxed arms |
8c |
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L |
jog on the top |
running |
8c |
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|
L |
freeze knee on floor, 6 jog on top |
running |
4RL |
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L |
freeze knee on floor |
running |
8RL |
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L |
freeze knee off/on STEP |
running |
8set |
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5 |
L |
interval |
relaxed arms |
8c |
|
|
L |
basic |
running |
4set |
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|
L |
basic - jump squat |
running - arm curl |
4set |
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L |
mountain climber 2RL - double jump in/out (Op. CONTINUE previous movement) |
hands on STEP - hans on STEP |
8set |
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L |
mountain climber (Op. CONTINUE basic jog) |
hands on STEP |
16RL |
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6 |
L |
interval |
relaxed arms |
16c |
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|
L |
power L step to side - shuffle - L step to behind - bounce |
running |
2set |
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|
L |
power L step to side - shuffle - L step to behind - burpee |
running - running - running - hands on STEP |
4set |
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L |
L step to side |
running |
- |
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L |
power over |
reach up |
4RL |
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LAST |
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① |
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① |
stand on STEP, hand up |
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P |
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<BS127-09> Feedback |
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Step Choreo |
Arms Movement |
Counts |
|
0 |
R |
intro |
on hips |
4c |
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R |
side tap |
running |
4RL |
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R |
4 knee - side tap 2RL |
running |
RL |
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R |
4 knee - power side tap |
reach up/down - punch up |
2RL |
|
|
R |
low over |
relaxed arms |
RL |
① |
|
R |
over |
reach up/down |
4RL |
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R |
side tap |
relaxed arms |
4RL |
|
1 |
R |
2 pulse side squat - side tap RL |
on thighs - relaxed arms |
2RL |
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R |
2 pulse side squat - side tap RL |
on thighs - relaxed arms |
2RL |
① |
|
R |
straddle |
running |
4set |
|
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R |
straddle jog |
running |
4set |
|
|
R |
4 knee - side tap 2RL |
running |
- |
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L |
4 knee - power side tap |
reach up/down - punch up |
2RL |
|
|
L |
low over |
relaxed arms |
RL |
① |
|
L |
over |
reach up/down |
4RL |
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L |
side tap |
relaxed arms |
4RL |
|
2 |
L |
2 pulse side squat - side tap RL |
on thighs - relaxed arms |
2RL |
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L |
2 pulse side squat - side tap RL |
on thighs - relaxed arms |
2RL |
① |
|
L |
straddle |
running |
4set |
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|
L |
straddle jog |
running |
4set |
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L |
4 knee - side tap 2RL |
running |
- |
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R |
4 knee - power side tap |
reach up/down - punch up |
2RL |
|
|
R |
low over |
relaxed arms |
RL |
① |
|
R |
over |
reach up/down |
4RL |
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LAST |
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② |
|
① |
"Sexy, Sexy, , , " alternative shoulder roll |
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② |
squat roll down/up, then R arm diagonal up, wrap face by arms, on waist, L point to side |
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(repeat the party step's pose) |
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P |
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<BS127-10> My Sweet Relief _ Calabria |
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Step Choreo |
Arms Movement |
Counts |
|
1 |
R |
intro, lunge set up |
grab weight (single hand) |
- |
|
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R |
lunge down/up |
weight diagonal reach up/down |
12set |
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R |
lunge down hold |
weight diagonal reach up |
4c |
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R |
L knee on STEP and R leg out to right side |
grab weight (both hands) |
12c |
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R |
weight raise up, tilt to right, reverse, weight down |
grab weight (both hands) |
6set |
|
2 |
R |
interval, L knee on STEP and R leg out to behind |
release weight, hand on STEP |
16c |
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R |
R leg sweep out/in |
hands on STEP |
8set |
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R |
R leg rear lift |
hands on STEP |
8set |
|
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R |
R leg rear pulse lift |
hands on STEP |
16set |
|
3 |
L |
interval, lunge set up |
grab weight (single hand) |
16c |
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|
L |
lunge down/up |
weight diagonal reach up/down |
12set |
|
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L |
lunge down hold |
weight diagonal reach up |
4c |
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|
L |
R knee on STEP and L leg out to right side |
grab weight (both hands) |
12c |
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|
L |
weight raise up, tilt to right, reverse, weight down |
grab weight (both hands) |
6set |
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|
L |
interval, R knee on STEP and L leg out to behind |
release weight, hand on STEP |
16c |
|
|
L |
L leg sweep out/in |
hands on STEP |
8set |
|
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L |
L leg rear lift |
hands on STEP |
8set |
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L |
L leg rear pulse lift |
hands on STEP |
16set |
|
|
L |
transition to lie crunch (knee bend) |
grab weight (both hands) set to chest |
16c |
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4 |
R |
knee bend crunch up, chest twist, to center, down |
grab weight (both hands) set to chest |
2.5RL |
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R |
knee bend crunch up, chest twist, to center, down |
press up, twist |
4RL |
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R |
knee bend cross crawl |
grab weight (both hands) set to chest |
8RL |
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R |
cross crawl |
grab weight (both hands) set to chest |
8RL |
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LAST |
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① |
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① |
weight down, relax |
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♪ |