TRACK 1 - WARM-UP SIGN YOUR NAME 504: stomp fx presented by Greg Sellar PART A X YOUR HEART 1-8 Step Touch (half arm circle + X Your Name) R 9-16 Sgl, Sgl, Dbl Curl R 17-32 Repeat Left Leg L Layer alt side lunges to a triple side lunge with a centre squat (arms reach overhead) Teach step touch x 8 + sgl leg curl x 8 Layer to step touch with large arm half circle and hold + sgl leg curl x 8 Layer sgl curls to sgl, sgl, dbl (rest stays the same) TRACK 2 FUNCTIONAL CONDITIONING FEVER PART A 2 PULSE Move Lead leg Counts 1-4 2 Pulse Squat N 5-8 2 R Pulse Lunge R 9-12 2 Pulse Squat N 13-16 2 Pulse Curtsey Lunge L 17-32 Repeat Teach 2 pulse lunge + 2 pulse squat (keep on the same side) Add in the curtsey squat PART B TAPS 1-8 Slow Taps x 4 R 9-16 Fast Taps x 8 R Side taps slow then with speed Option to keep the toes up for added balance challenge PART C FEVER 1-16 2/2 Leg Extension R 17-20 Fever Arms (open R then L to a V-shape) + Hold R 21-28 Straight Leg Deadlift R 29-32 Transition to Other Side N Keep the leg up from the taps and go into leg extensions for balance challenge Hold the 2nd rep up with Fever arms into a sgl leg balance Tip forward for the deadlift TRACK 3 HIIT PHYSICAL PART A SIDE FLICKS Counts Move Lead Leg 1-32 Alt Side Flicks R/L - Alt arm punches high with the option to stay with a low tap 1
PART B 4 KNEE REPEATER 1-32 4 Knee Repeater x 4 R/L - Dbl arm pull down on each PART C- SLOW BURPEE 1-2 Straddle Wide R/L 3-4 R/L Arms on the Platform N 5-6 R/L Foot Step Behind and Finish Together R/L 7-8 Step Feet Back Wide R/L 9-10 Stand Up & Hold R 11-12 Step Up on Platform R/L 13-16 Hold N PART D FAST BURPEE 1-2 Jump Straddle Wide N 3-4 Jump Feet Together at End of Step N 5-6 Jump into a Wide Straddle N 7-8 Jump on Top Feet Together N TRACK 4/5/6 MOVES - MESMERISED PART A CORNER Counts Move Lead Leg 1-4 Swing Around the Corner R 5-8 Jump and Pose R 9-12 Swing Around the Corner L 13-16 Reverse Turn L Start with 3 basic leads + sgl knee lift x 1 Take the last basic lead to a V-step Change the order of the moves basic + knee + basic + v-step Add direction to the basics go over the top to the front and return Layer swing around the corner and add to the knee and face the front Put knee on the floor this is the only change everything else stays the same! Add a jump PART B FUNKY 1-8 Wide Funky March On Top (sgl arm pull down) R 9-16 3 Curl Skate On Top R Teach a 7 knee repeater Alt. the knees step on, step off Take all the knees on top of the step Teach alt knees x 4 on top + alt curls x 2 then make the knees funky PART C MAMBO CHA CHA 1-32 Mambo Cha Cha Off The Side (sgl arm lateral push) R Teach mambo cha cha with stylised outward travel Add the arm line 2
PART D 4 KNEE REPEATER + BABY MAMBO 1-2 Step and Hold On Top R 4-9 Step Leg Lift Down and Up x 2 R 10-16 Baby Mambo L 17-32 Repeat Other Side Teach a 4 knee repeater + baby mambo Change the knee to a side leg Add rhythm to the first 2 counts of the side leg lift TRACK 7 HIGH INTENSITY ATHLETIC TURN IT UP PART A MAMBO CHA CHA Counts Move Lead Leg 1-4 Mambo Cha Cha R 5-8 Chasse Around The Step L 9-12 Basic Over The Top L 13-16 V-Step L Start with 16 marches on top + alt to taps x 8 Teach 8 knee repeater with low and high pull arms Teach dbl knee combo 2 knee rpt x 2 + alt flicks x 4 + alt dbl drop squats x 2 Teach sgl drop squats TRACK 8 HIGH INTENSITY ATHLETIC THE LOVE I LOST PART A KNEE BALL CHANGE 1-16 Step Knee Tap x 4 R 17-32 Step Knee Ball Change x 4 R 1-32 Hop Knee Ball Change x 4 R Teach alt knee straddle Preview the knee combo step knee tap x 4 + step knee ball change x 4 Add power by hopping the knee ball changes PART B 3 REPEATER RAISE 1-8 3 Repeater Side Leg Raise R 9-16 3 Repeater Side Leg Raise L 17-32 Repeat R/L PART C OVER THE TOP 1-24 Over the Top x 6 R/L 25-32 Alt Flicks x 3 R/L/R PART D DOUBLE KNEE REPEATER 1-12 Dbl Knee Repeater x 3 R/L/R 13-20 (1 Flick + 1 Drop Squat) x 2 R/L 21-32 5 Alt Flicks + Straddle Over R/L TRACK 9/10 MOVES PUSH IT PART A RHYTHM ON TOP 3
1-5 Rhythm On Top L 6-8 Step Reverse Mambo Floor L 9-13 Rhythm on Top R 14-16 Step Reverse Mambo Floor R Teach sgl knee lift x 1 + march x 6 Change the angle to face the front Layer to knee, march 1,2,3 on top of the step and then march x 3 on the floor Perform the above rhythm going over the step 3 marches on the floor become the step reverse mambo As above start to step march on top with more direction (step fwd and bwd) Change rhythm on top to stop, cha cha, 1,2,3 cue hold, ball change, hold PART B HEELS 1-12 Lunge Step x 1 + Heels On Top x 2 R 13-16 Mambo Cha Cha x 1 L 17-32 Repeat Other Leg Teach basic lead x 3 + sgl knee x 1 Layer in lunge steps over the first two basics Layer in heels on top x 2 off the step over the last basic lead PART C TURNING LUNGE 1-8 Turning Lunge On Top x 1 R 9-12 Heels On Top x 2 L 13-16 Mambo Cha Cha x 1 L 17-32 Repeat Other Leg This is a direction change from Part B turn the lunge pointing to where you want students to look PART D FREESTYLE 1-32 Freestyle N/A This is your opportunity to do what you like to re-group and get focus back ready to add it all together TRACK 11 HIGH INTENSITY ATHLETIC READY TO GO PART A FLICKS 1-32 Flicks x 2 R/L 1-32 4 Knee Repeater x 4 R/L 1-32 Flicks x 14 + Straddle Wide R/L PART B TAPS 1-64 Lateral Taps R/L 4
- use the last 8 counts to set up for Jacks PART C JACKS 1-16 Slow Jacks x 4 N 17-32 Jacks x 8 N PART D SNOWBOARD 1-32 Snowboard (arms out wide for balance) N 1-4 Slow Step of the End x 2 L 5-6 Spinning March x 2 L 7-8 Chasse X 1 L PART E WONKY V-STEP 1-32 Freestyle Wonky V-Step + 3 Knee Repeater x 2 L TRACK 12/13 MOVES - GIVE IT UP FOR LOVE / THRILLER PART A THRILLER 1-4 Slow V-step R 5-8 Box step off the end R 9-12 Stomp walk to the corner + step knee on the floor R 13-16 Spin back to behind the step L 17-32 Repeat other side L Teach 2 basics and a 3 knee repeater Layer the slow V-step over the 2 basics and keep the knee repeater Layer the slow V-step to slow V-step up and 4 marches down Layer the 4 marches down to a box step off the side Layer the 3 knee repeater to 1 stomp and a 2 knee repeater Layer the above to 1 stomp, 1 knee and 4 marches on the floor Layer travel in 1 stomp walk to the diagonal with a knee lift and 4 walks back Add the slow V-step + box step + stomp travel PART B ZOMBIE TAP TAP 1-4 Tap, tap + cha cha behind R 5-8 Mambo rock forward and back L 9-12 Pivot turn L 13-16 Mambo rock forward and back L Teach 1 knee lift and 3 basic leads Layer the 1 knee lift to 2 taps and a cha cha behind (changes legs). Keep the 3 basics Add corner direction to the 2 taps and the cha cha will face the corner Layer three rocks over the 3 basics (all on the same leg to the diagonal) Layer the zombie arms over the first and third rocks and a pivot turn over the middle one **find some freestlye poses for your Thriller moments 5
stomp fx is part of the fitness fx family, with other programmes including blast fx (body conditioning), groove fx (dance), pump fx (studio resistance), fight fx (martial cardio conditioning) and jump fx (cardio conditioning). For more information on stomp fx or any of the other fitness fx programmes, visit www.fitness-fx.com For more on Greg, visit www.gregsellar.com 6