Run With Us by FO&O

Coaching Notes:

Pre-Teach: Walk-4-Run-7
Focus: External
Purpose: To get the heart rate up

Pre-Teach: Try this a few times with me: walk 1-2-3-4 and then run for 7. High energy and party feel. It comes a few times, then a bit more walking in between – I’ll guide you.

First move: Walk slowly to the beat: walk, walk. Confident, attitude and cool. Add your arms and own it. How can you dance your slow walk? As you walk, show your style.

Second move: Snap. Now snap with the music. Figure out how to snap somewhere new every single time. And dance it – your way, and with attitude and personality. Show me how YOU dance it. Can’t get it wrong! Can you explore levels as you snap? Give yourself permission to dance your snaps with confidence – whatever that looks like to you.

Third Move: Walk-4-Run-7 (comes twice, then walk 8 before it repeats again). Now walk 1,2,3,4 and RUN! Again, walk with confidence – run on the spot or travel the run – you decide. Now walk again and keep walking – attitude and personality and DANCE your walk! Add your arms and tell a story with your hands. Can you move in different directions? Can you get your face involved? Is it possible to get your head dancing too? Back to walk 4- then run for 7! High energy and let’s have a party in our body! You cannot get this wrong – give yourself permission to express it with confidence and coolness!

Fourth Move: Transitioning Poses OTS, stay on the spot and give me a passionate moving pose – that means keep your body moving through soft, passionate poses. Move your arms around your body. Look at your hands once in a while. How can you dance your poses?

Transitions:
0:00 Slow walk
0:16 Snap
0:26 Walk-4-Run-7 (comes twice, then walk 8 before it repeats again)
0:47 Snaps
1:07 Walk-4-Run-7 (comes twice, then walk 8 before it repeats again)
1:27 Transitioning Poses OTS
1:47 Walk-4-Run-7 (comes twice, then walk 8 before it repeats again)