Ready to Be StrongHER-10 Video
5 Modules
Basic Move You Need To Know!
Here you will learn the foundation of EVERY cardio drumming choreography. These are the basic movements you will take with you to combine into your own fun and fit routines.
1
Single Ball Single Squat
2
Single Ball Double Squat
3
Single Ball Single All The Way
4
Single Ball Single All The Way Plus Leg Lift
5
Single Ball Corners (Up, Down, And All Four)
6
Single Ball - Double Ball Double Stick
7
Single Ball - Single Ball Single Stick
8
Single Ball - Jumping Jack
9
Single Ball- Single Wipers
10
Single Ball- Double Wipers
11
Single Ball- Ball Right Ball Left
12
Single Ball- Ball Right Ball Left 2 Center
13
Single Ball- Hit Cross Hit Lean “123 Lean”
14
Single Ball- Hit Cross Hit Stick “123 Stick”
15
Single Ball - Single Back And Forth / Double(Both) Back And Forth
16
Single Ball - Front Back
17
Single Ball- Around The Worlds
18
Single Ball - Oblique Lean
19
Non Ball - Knee Drives (“Knees”)
20
Non Ball - Grape Vine
21
Head Wipe
22
Ball Holding Moves
23
Two Balls- Twists
24
Two Balls - Long Arm Crosses (Single Arm Cross)
25
Two Balls - Single Squat
26
Two Balls- Double Squats/ Double Squat Alternation/ Single Squat Alternative
27
Two Balls- Right Ground Left Ground 2 Center Squat
28
Two Balls- Right Left Ground Up
29
Two Ball- Box Walk (Box Walk + Long Arm Cross)
30
Two Ball - Jumping Jack
31
Two Ball - Skates
32
Two Balls- Cross Jacks
33
Two Balls - Lateral Sticks
34
Two Balls - All The Ways Right / Left
35
Two Balls- Center All The Way
36
Two Ball- Lunge
37
Non Ball- Corners
38
Circle
39
Two Ball- Grapevine
40
Two Ball (Off Ball)- Knee Kicks
41
Non Ball- Long Arm Stretch W/ Variety
42
Two Ball (Off Ball)- Runway Walks
43
Sweeps
44
Non Ball- Rolls And Pumps
45
Two Ball- Triceps
46
Quick Feet
47
Have fun!
Time To Learn The Choreography
Here you will learn some of Fitegrity's favorite choreography. These are the routines we use every week during our cardio drumming classes.
1
Song 1- "Good Morning" By Max Frost Single ball
2
Song 2- "She Like My Step" by Snappy JI Ft. Chad- Single Ball
3
Song 3- "The River" by Jordan Feliz- Two ball
4
Song 4- "Shake it Up" by DJ Laz- Two Ball
5
Song 5- "Love Myself" by Andy Grammer- Single/Off Ball
6
Song 6 “ Shake Ya Boom Boom” by Static, Ben El, Black Eyed Peas
7
Song 7 “Familia” by Nicki Minaj, Anuel AA ft Bantu
8
Song 8 “Ain’t My Fault” (R3hab Remix) by Zara Larsson, R3HAB
9
Song 9 "What You're Worth"- Mandisa ft Britt Nicole- Single Ball Routine
10
Song 10 "Tip Toe" - Jason Derulo ft French Montana- Single Ball Routine
The Who, What, When, Where, Why and How of Cardio Drumming
Now that you've mastered the basic steps, this is where the information comes in. Here we will talk about the science behind cardio and exercising, how to avoid injury, how to teach steps, the importance of tempo, and the "Fitegrity Difference".
Grab yourself some coffee and get ready to go back to school!
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