Eye of The Tiger by Survivor (FIT)

Coaching Notes:

Pre-Teach: YES – talk about the burpee
Focus: External
Fitness Elements/Purpose: CR, RT, Agility, Coordination, Muscle Strength, Muscle Endurance, Power, Speed, ROM

First move: burpee – hands down (be sure they are squatting, not using their backs), then back to a plank, back into a squat and stand up, that is the full burpee.
You can modify this anyway you see fit for those unable to do it. The fun challenge in this song is changing up the rhythm with the music.
Play with that…it is where the DANCE comes in!!

Second move: shadow boxing – this is really a groove out with punches in all directions, varying the type of punches, and being light on your feet as you move around the room and around each other.
Feel free to invite a friendly session of shadow boxing with someone else for a bit of connection!
Remind them to vary the speed in which they punch, how many times on each arm, etc. Invite lots of creativity.
They could even create a ROCKY BALBOA picture in their mind as they do this!!

Transitions:
0:08 burpee – do this one the musical beats, then move into regular tempo at :27
0:44 shadow box
1:41 burpee 2 times (this can go longer or shorter before you shadow box, your choice
1:46 shadow box
2:21 burpee – 4 times
2:30 shadow box
3:07 burpee – 2 times, then change the tempo as the music does
3:47 shadow box it out