PJ & Rooster by OutKast (FIT)

Coaching Notes:

Pre-Teach: No
Focus: External
Fitness Elements/Purpose: CR, RT, Cardio, Muscle Endurance, Speed, Power, Coordination, Agility

First move: Arms swing, butt back and bounce. Strong, straight arms here pressing the palm of your hand out.
Bounce on tippy toes with butt back. Let the head dance and feel the strength in your arms.

Second move: Hamstring Curl (Butt Kicker) with arm swings and travel. Stay low in the body as you do this hamstring curl or kick your butt.
It is fast so keep it tight and strong, yet fun and bouncy. Be sure to travel ALL directions, again, keeping the body low so the movement can be quick! Remember to breathe!

Third move: jazz hands, walk it out. RELAX and walk to the beat as if you are really tired, while shaking some jazz hands! Use the feeling of about to fall over on this move.
Later in the song the lyrics “WHOA NELLY” come in and it is like you are about to fall over and you catch yourself. This is your recovery so remember to again, breathe!

Transitions:
0:00 INTRO – there is explicit language here
0:10 arms swing
0:19 hamstring curl (bounce) with arm swings
1:02 jazz hands
1:26 arms swing
1:36 hamstring curl (bounce) with arm swings
2:08 jazz hand walk
2:33 arms swing
2:44 hamstring curl (bounce) with arm swings
3:14 jazz hand walk
3:35 hamstring curl (bounce) with arm swings
3:57 jazz hand walk to finish (there is a 25 second low ending, good for a transition into something else.)