Deep Vibes by Benjamin Bidlack (FIT)

Coaching Notes:

Pre-Teach: Yes
Focus: External
Fitness Elements/Purpose: CR, RT, Cardiovascular, Muscle Endurance, Agility, Speed, Power, ROM, Coordination

This song is a Tabata, which is 10 sec. chill and 20 sec. high intense. It repeats the cycle for 8 rounds for a total of about 4 minutes.
Basically there are 2 sections….one with attitude walk and high knees and then other with double down dance and monkey jumps!
The pattern for this song is 2 rounds of attitude/knees, 2 rounds of double dance/monkey, then alternate one round of each for 4 more rounds!
Super fun and super intense. A great song for men in your class too.

First move: Attitude Walk – It’s an intense strut, shoulders back, checking each other out, bringing up that powerful “I can do it” attitude in your whole body!
Also, remind them to BREATHE! This is the short 10 sec recovery that they get.

Second move: High Knee Run – Play with the beats in the music. Dance the arms as well.
Stay creative, changing the tempos of the high knees, doing one leg a few times in a row and for sure moving all throughout the room!

Third move: Double Down Dance – Step low, double bounce, lots of attitude and “talking” with your arms.
REMEMBER to BREATHE here too, this is the recovery 10 sec.

Fourth Move: Monkey Jump – Think gorilla or orangutan with really long sloppy arms as you jump sideways and low to the ground.
Follow the music here for “Deep down low”. Encourage them to use as much power and big jumps as they want but they can also move slower.

This is a very intense workout GROOVE, remind them to manage themselves. Remember that they more they do it, the easier it will get hence the better cardio condition they are in.
Most important is having fun, playing with the style of the music and the rest will come!!

Transitions:
0:00 Attitude walk
0:09 High knee run
0:28 Attitude walk
0:38 High knee run
0:57 Double down
1:07 Monkey jump
1:26 Double down
1:35 Monkey jump
1:54 Attitude walk
2:04 High knees
2:23 Double down
2:33 Monkey jump
2:52 Attitude walk
3:03 High knee run
3:21 Double down
3:30 Monkey jump/END