Warmup Set Ups
Knee Ups set up
Feet are hip width apart parallel, stack your palms in front of you, elbows wide, begin lifting knees to chest
(setting your heart rate for the rest of class)
Forearm plank set up
Cross your ankles come down to your forearms, feet hip width apart parallel, tuck hips under, pull abs in
(total body exercise)
Knee Ups Order of Events
begin lifting knees, lift right, left, side to side
lift your arms, keep lifting up, and up
now add a pull down
now add a twist
back to center for 10
Forearm Plank order of events
Shift forward, 2, pressback, 2
Speed it up shift forward, press back
Press back tempo
Overhead Press Set Up and Order
Option to grab your heavier set of weights, Feet hip width apart parallel, Bend your knees, Heavy tailbone, arms overhead, palms forward
R arm pull down, press up (strengthens shoulders and upper back)
Hold arm up, L arm pull down, press up
Hold both arms up and slow it down, pull both arms down 2, press up, 2
Hold elbows by your side, squeeze hold, squeeze freeze
Hundreds Set Up
Quickly come down to the floor, curl chin to chest, legs are straight up to the ceiling hip width apart, feet are flexed, arms go long
(toning your abdominals here)
Straight arm/side plank
Press up to straight arms, feet hip width apart parallel, tuck hips under
(strengthens arms, shoulders, wrists, and core)
Hundreds order of events
pump inhale 2,3,4 curl R curl L (8, 8s)
Straight arm/side plank order of events
R knee bend, extend
Hold knee bent and open up over the R shoulder to a side arm plank, R arm behind the head elbow wide, bend and plant R foot in front
Lift tempo 10x
Come center, feet hip width apart parallel and do L side
Biceps Set Up and Order of Events
Extend R leg straight, Point toes on floor, Arms to a W, palms face up
Curl lift, 2, extend lower 2 (working your biceps here)
Hold R leg up, arms long, Arms curl, extend (leg iso hold)
Hold arms extended, curl lift tempo
Left set up: Step R foot down, extend L leg straight, point toes on floor, arms parallel, palms face in
Curl lift 2, extend lower 2
Hold L leg up, arms long, arms curl, extend (leg iso hold)
Hold arms extended, curl lift tempo
Double Leg Stretch Set Up
Bend your knees and rest your head, curl back into a ball chin to chest, knees hip width apart, feet are flexed, hands behind the head, elbows to your knees
(supporting lower back strength)
Pushups Set Up
Come to center, hands wider than your shoulders, feet hip width apart parallel
(strengthens biceps, shoulders, chest, back, and core)
Double Leg stretch order of events
extend open, 2, bend close, 2
Pushups Order of Events
- Come to your knees and speed it up you bend, press
- Walk your hand under your shoulders bend 2 counts you bend, 2, press up, 2
Speed it up you bend, press
Hold it low, pulse tempo (10x)
Chest Press Set Up and Order of Events
Walk feet our wider than hips, toes turned out slightly, bend your knees, arms to an O
R arm open, close (working your chest here)
Hold R arm closed, left arm open, close
Hold L arm closed, weights together, squeeze pulse hold, squeeze pulse freeze
Single Leg Stretch Set Up
hold legs out, elbows wide, right leg straight to the ceiling, foot flexed, left foot flat to the floor knee bent
(connect to your right side obliques)
Chest Stretch Set Up
bring your seat towards the ceiling, chest to the floor
(stretching your chest and shoulders)
bring your seat back toward your heels and press up slowly
Single leg stretch order of events
Curl R, release
(switch legs L foot straight to the ceiling, R foot on the floor) curl L, release
Upper body center, legs tabletop, slow bicycle switch for 2
Take it tempo
Extend legs straight for a scissor switch (still tempo)
Both legs straight to the ceiling, feet flexed, arms reach up, upper/lower body curl tempo
Rest your head in 10, 2, 3..
Tricep Order of Events
Start with a circle of your arms, you circle, and circle
Reverse the circle
Hold the circle, squeeze, squeeze, lift up hold, squeeze, squeeze, lift up freeze
Squeeze lift tempo
Shoulder Walks/Muscle Man Set Ups and Order of Events
Extend arms straight forward shoulder height, parallel, palms face in
Switch lift R, 2, switch lift L, 2 (strengthening your shoulders)
Hold arms parallel, bend R elbow to 90, press lift tempo
Extend R arm, bend L elbow to 90, press lift tempo
Bend both arms to 90, option to rise up to tippie toes, isometric hold
Teasers Set Up
Lie on your back, rest your head, legs straight on the floor hip width apart parallel, feet flexed, arms overhead
Tricep extension set up
come to standing and grab your lighter weights or no weights at all, feet are hip width apart parallel, bend your knees and hinge forward from the waist, slide your elbows back and extend arms straight
(toning backs of the arms)
Teasers Order
Roll up 2,3,4, roll back 2,3,4
Roll arms, chin, abs, reach, roll back 2,3,4
Legs 3 quarter bend you roll up 2,3,4 roll back 2,3,4
Roll up 2,3,4 roll back 2,3,4
Last one hold your legs at table top, arms forward, option to extend legs straight, isometric hold for 10.
What is the order of the entire warm up/arms?
Knee-Ups, Hundreds, Double Leg Stretch, Single Leg Stretch, Teasers, Forearm Plank, Straight Arm/Side Plank, Pushups, Chest Stretch, Tricep Extension, Overhead Press, Biceps, Chest Press, Shoulder Walks/Muscle Man, Arm Stretch
Arm Stretch Set up and Order of Events
Feet hip width apart parallel, Soft bend in the knees, heavy tailbone
Reach R arm between shoulder blades, lightly grip R elbow with L hand, side bend L
Come center and switch it out
Come center, interlace fingers behind your back, lift chest as you extend arms straight, release
Grab all your equipment and head to the barre!