The video preview is for Choreo Lite, posted on 12/6/16
Fitness Friend, Miff Hendriken, shares her favorite ‘go-to’ aqua workout, which features high-intensity cardio with easy-to-follow choreography. According to Miff, this workout is always a crowd pleaser and it is the routine she uses when she subs a class. Miff admits that choreography is rather challenging for her and so the moves in this routine are easy-to-follow and easy-to-teach. Choreo Lite is based upon a template that anyone can follow. It begins with 5 base moves and then progresses through several more blocks with new moves added on and changes layered in.
5 KEY CONCEPTS
1. BASE MOVES
The entire routine is rooted in base moves (jacks, skis, kicks, jogs, etc…), which make it easy for the students to follow along and easy for the instructor to teach.
2. BASE MOVE VARIATIONS
After the initial 5 base moves are introduced in Block #1, the workout then progresses through several more blocks of the base moves with variations “layered” in such as changes in arm patterns, travel, direction, tempo, impact levels and intensity.
3. ADD-ON
In addition to the layered variations, one new move is added every time a new block is introduced.
4. DIRECTIONAL CHANGES – ALL 4 SIDES OF THE POOL
One key concept that will not be conveyed accurately in the video is the four ¼ turns (right) on the cross country ski at the beginning of Blocks 2, 3, 4 & 5. This ¼ turn means that each of these blocks will be facing a different side of the pool each time. Aside from providing welcome changes in view, Miff says this also helps cut down on chatter because the “front row” of the class keeps changing and students are forced to pay more attention when they end up front and center. (In the video, these ¼ turns were not portrayed accurately because that would have put Miff’s back to the camera)
5. TEMPLATE
Aside from being a fun, high intensity cardio workout, this routine provides a template of 6 blocks of movement that any instructor can recreate with some of their own ideas and variations. Included in the notes that are posted with this video is a blank class template of 6 blocks, along with directives, providing a ready-to-use routine that can be filled in with your choice of moves.
CHOREO LITE – 6 BLOCKS
BLOCK #1
Five base moves are introduced.
BLOCK #2
These base moves are retaught with changes that involve forward & backward travel. One new move is also added.
BLOCK #3
In this block, travel is used once again as the layered variation; however, the travel is lateral – moving right to left. Another new move is added.
BLOCK #4
The base move variation layered in this time is changes in arm patterning; specifically assist and impede. Another new move is added.
BLOCK #5
Changes in impact level and tempo are introduced in this block and another move is added.
BLOCK #6
t’s time for the finale. Another move is added and this time around the goal is to amp up the intensity with force and power.
Fitmotivation would like to extend a big THANK YOU to Miff Hednriksen for sharing her “go to” workout with video subscribers. I am excited to try out this template in my own classes.