Turn Down For What by DJ Snake & Lil Jon (FIT)

Coaching Notes:

Pre-Teach: No – just tell them it’s a high knee run on the beat
Focus: External
Fitness Elements/Purpose: CR, RT, Muscle Strength, Muscle Endurance, Agility, Power, Speed, Balance, Cardio

First move: high knee run, hold at the end – encourage your participants to get their knees up and really listen to the music.
Do the runs on the music! Hold the last one for a short, sweet balance!

Second move: double down – simply get into this and DANCE IT! Using your legs, low and powerful, be sure to add lots of arms in a hip hop style, a stank face and communication with each other via body language too!
Try traveling different directions too. The last round is very long and the music changes so see my notes below for details. This will get into more creative functional training!!

Transitions:
0:00 high knee run, hold at the end
0:18 double down
0:57 high knee run, hold at the end
1:16 double down
1:54 high knee run, into faster feet
2:13 double down – at 2:33 the beat drops a bit, have them try to put a hand on the ground for lower…at 2:53 there is another change, see if they can do some sort of crawl both hands and feet!