Congratulations for getting Pumped Up Funk! Your students will have a blast with this tape. Mark & Rich did a great job putting this one together for me.

The Opening of the ataped is a deep funky sound that will get your classes started with powerful energy.

I put this tape together to be your "Stealth" teaching tape. A Stealth Jet is a sleek, sexy smooth jet that is so aerodynamic and powerful that it can almost fly itself. That's the kind of class I love to train with. A class that is so motivated, divers, talented and skilled that it almost teaches itself. I have taught my participants the Art of PR. Personal Responsibility.

I want each of them to understand their bodies and the exercises to well that they are able to make their own personal modifications. If they want to get Funky or Dancey they can. If they want to change a traditional kick to staccato kick boxing heel jab, they can. As an Instructor, my job is to supply the music, energy, ambiance and atmosphere that promotes a choir atmosphere. A choir has many different tones and voice levels yet combine the voices and you have harmony.

Pumped Up Funk has a grounded beat that is a steady flow of grooves. It's hot. I use two of them when I teach.

I use Side B to warm up with. I use the first two songs. Then I have everyone adjust their steps and get their first round of fluid and wipe the sweat off the floor (the opening of class for me has been the same since my first Physiology Lab with Professor Schmidt) I learned that you must bring up the body's core temperature before you engage in any intense stretching. See my class progression below.

For the Cardio, I use side A. After the cardio I go back to side B for a KOOOL Down and stretch or abs and I end the class with one of my favorite Dynamix Cool down tapes.

Progressive Zone Training and Teaching Techniques:

1. Integrating more Stepping with Traditional Floor Aerobics
Teaching one move at a time for 64 counts or longer to allow students an opportunity to find their correct posture for the move. The longer you perform a move the more proficient a student becomes at execution. Some people equate repetitions of a move with boredom. Not true. When you take a good dance class the master instructor works with you until you properly execute the move.

Imagine how clumsy a ballet performance would look if the dancers just ran out on stage and whipped out a bunch of combinations of motions just to see how many times they could change them around instead of taking their time in rehearsal to learn ever single move. They practice moves and combinations for months with precision and skill.

No we are not performing our choreography on, yet we still desire the ability to move with strength, grace, and confidence. This comes from understanding your body and understanding the moves.

2. Cardio Training -
Keep your classes moving in the same direction for a few minutes to allow their bodies to get in a good systemic (steady plane) fat burning state. When you are in your Peak Fat Burning Zone, you don't need a lot of variety of movement, what you need is moderately intense moves that allow you to focus on your core alignment and muscle endurance training. You want to give them moves such as Tai Bo Kicks and punches that are more athletic and don't require a high level of analysis such as walking with a tap over or around the world with propulsion and jumping Jacks
thrown in for variety.

3. Personal Coaching
The more complicated the choreography, the less personal coaching you can engage in. Personal Coaching happens when you walk around the room offering encouragement and individual alignment advice. You can help your advance student get more out a move by showing them a variation of a move that could be more intense. You can show a new person how to modify a move or take them back to the base move. You have the opportunity to share your energy and expertise by being more physically present at the time while you are teaching. Personal coaching is where the future of our industry lies. People want more attention, more recognition and more instruction. There are so many different types of personalities and fitness levels in a group now, that you must become a Coach with more diverse styles.

Combine Floor and Step Training

Begin with 8 count Body Rolls to massage the spine, work kinks out of low back and release the cervical spine before beginning aggressive movements. You can place hands on the thighs for support of the torso if you need to. I like to do more of a jazz stretch, which if done with straight legs has the feel of yoga for your students who take yoga. It's important to me to make everyone feel comfortable as much as possible.

4-8 times. Marching in place with arm reaches 2 cts up 2 cts in
2 cts out 2 cts in

4 sets of 8 Rib isolations - 4 sets of 8 ct chest and contractions warming up the mid back and chest and activating core abdominal muscles.

Activity - March 3 and tap on top of step (foot flexed)
8 sets alternating lead legs

Runners’ Lunge Stretch - Hamstrings, calf, hip flexor, abductors, adductors. Rock & Roll Rock slightly shifting your hip forward 4 cts, roll back through the heel of extended leg 4 counts 4 times.
Right and left side.

Using your step as a tool for transitions and intensity

Set One
Opening of the cardio phase. Smile, connect, analyze the room, find your power high energy people you can use to help spread the energy around the room. Find the energy drainers in the room so that you don't spend too much energy trying to get them to respond. Follow the energy. Every class has different level people. Some people just don't send out energy, they drain it. That's okay, just know where they are and don't let them drain you.

You are the leader, you are the coach, it's okay to be selective with your focus. Don't ignore or insult these students, they are special too, just don't allow them to drain you. Performers do this all the time. They find where the karma is good in a room and send their energy in that direction.

1. Basic two times (8cts)
2. 4 side Lunge R & L on the floor (8 cts)

1- Basic Variations
8 sets - vary your arm motion,
reach front & Side
Up & out
V arms Upside
African Sway (arms sway side to side)

2. Lunge Variations
Side tap R & L (8 cts)
Arms Lateral raise
Upright & Side
Vogue - Press L arm across the body to the left side
4 Heel Jacks
2 sets if double heels

Play with the combination - establish eye contact with your students. This is a good time for beginners to learn how to count the music and get familiar with putting different moves together.
If you have assertive students who like to work hard. This will give them the opportunity to start with a little more movement without getting into the power part of the workout. If they like to do power squats and propulsive moves the opening combination gives them time to get their knees and ankles warmed up before the put a great deal of pressure on them .

This is also an ideal time to teach proper alignment. You can teach them how to be vertical in their lifts, approach and execution. Take the constant forward flexion out and go for adequately extended motions.

Set Two
Lateral Training with 4 count variation
Over the top times (12cts) and
walk around the end (5,6,7,8) 16 cts total
repeat on other side facing the other direction

Variations - Over the top diagonal then
Jog around the end
Reverse jog around the end
Roger rabbit around the end
Reverse grapevine around the end
Chene’ turn around the end

1/2 turn around the end (on the step)
1/2 turn with a rear attitude (ballet) hamstring curl
1/2 turn with an arabesque (ballet) rear leg extended behind you
1/2 turn with a kick box heel jab
1/2 turn with a knee lift ( hip hop rhythm)
16 total times

Let your class go, let them work, let them create their own variations, they will have fun with the momentum this combination creates