Heat (Africa Day) (Feat. Nomfusi) (Calippo Remix) by Milk and Sugar (FIT)

Coaching Notes:

Pre-Teach: No
Focus: external
Fitness Elements/Purpose: CR, RT, Cardio, Muscle Endurance, Agility, Coordination, ROM, Muscle Strength

**Watch the House style video in Facilitation Tools.

First move: 1-2-123 Groove out (house style). Now let yourself go wild. 1-2-123, or whatever rhythm your body wants to do.
Just let your whole body dance. Go crazy, even your hair is dancing. Use your arms creatively. You can travel if you want. Just give yourself permission to be wild and free.
Let your heart rate come up.

Second move: OTS Squat Dance. Use this to explore range of motion and positioning of the body in a squat.
Then just dance it as the music asks you to. Little bounces, ups and downs, a bit of drama with the lyrics! Build strength during this time….muscle endurance!

Third move: 2 to the side (down up, down up). Start by going down and up 2 xs to each side. This is a tribal house song, so bend your knees to go down, go as low as feels good for you.
Change direction each time. Once you have the pattern, start to do something with your arms. It doesn’t matter what they do, just lift them up and let them be a little wild and free.
Show me a wild tribal style. If you want more of a workout, just go a little lower.

Transitions:
0:00 1-2-1233
1:02 OTS squat dance
1:25 2 to the side (you could start at 1:11)
2:00 1-2-123
2:47 2 to the side
3:03 OTS squat – drama dance
3:26 2 to the side
3:58 OPTIONAL: FAST FEET – OTS just little fast feet runs… build to the groove out.
4:06 1-2-123
4:52 2 to the side
5:25 OTS squat dance