Fitness for PE

ROUTINE OUTLINE

I. Stretching and Warm-up (2.5 minutes)

a. Stretch up (8)
b. Stretch left (8)
c. Stretch right (8)
d. Elbow-bend left (8)
e. Elbow-bend right (8)
f. Arm-stretch right (8)
g. Arm-stretch left (8)
h. March (8)
i. Head rotation (to the left) (8)
j. Head rotation (to the right) (8)
k. Sit down (8)
l. Long sitting stride then stretch right (8)
m. Long sitting stride then stretch left (8)
n. Long sitting stride then stretch forward (8)
o. Long sitting then stretch forward (8)
p. Rest (8)
q. Knee push then stretch right (8)
r. Knee push then stretch left (8)
s. Stand (8)
t. March (8)
u. Knee up left, knee up right (front) (8)
v. Knee up left, knee up right (right) (8)
w. Knee up left, knee up right (right) (8)
x. Knee up left, knee up right (right) (8)
y. Punch side (8)
z. Punch up (8)
aa. March (8)
bb. March forward with clap (8)
cc. March backward with clap (8)
dd. March sideward (right) (8)
ee. March sideward (left) (8)
ff. March (8)
gg. Do w-aa twice (2x)
hh. March (2x) (8)

II. Main Set (5 minutes)

a.Feet forward (8L, 8R)
b.Feet forward with hands down (16)
c.Feet forward with hands side (16)
d.March (16)
e.Hands back, hands front, long clap, side (R), side (L) (16)
f.Step left, bend right, step right, bend left (16)
g.Dip it low (16)
h.Dip it low with swinging arms (up and down) (16)
i.Dip it low with X-hands (16)
j.March (16)
k.Bounce (16)
l.Bounce left (2) Bounce right (2) (16)
m.March (8)
n.Bounce in stride position with hands then stand straight circle hands (32)
o.March (8)
p.Kick (R) (8)
q.Rotate (R) (8)
r.Kick (L) (8)
s.Rotate (L) (8)
t.Heel toe (RFoot) (8)
u.Heel toe with bend (RFoot) (8)
v.Heel toe with bend then hands up (RFoot) (8)
w.Heel toe (LFoot) (8)
x.Heel toe with bend (LFoot) (8)
y.Heel toe with bend then hands up (LFoot) (8)
z.March (16)
aa.Rest (8)
bb.Side pump (16)
cc.Rest (8)
dd.Squat (16)
ee.Squat then push up (16)
ff.March (16)
gg.Swing and kick (32)
hh.Point feet (32)
ii.Pump with walk sideward pumping then clap (32)
jj.March (64)
kk.Breathe (8)

III. Cooling down (2.5 minutes)
Tai-chi

CREDITS :
-The Hiphop Abs for the steps
-My mom for being the camerawoman :D
-Daddy_Lou for the account.
-Gianisse Adamantopoulos (Bestie) for the music

~Gladys ;)

Category:

Education

Tags:

• MVI
• 7798

[DOSTAEKWONDO]

thats cool