Watch Dis by Premium Beat (FIT)

Coaching Notes:

Pre-Teach: Yes
Focus: External
Fitness Elements/Purpose: CR, RT, Agility, Speed, Coordination, Power, Muscle Endurance, Cardio, Muscle Strength

First move: Attitude Walk – strut your stuff around your space, give each other a look like “we are gonna DO THIS!” For all pauses, just FREEZE with attitude.

Second move: Side to Side Single Double – take this low and wide, side to side. Figure out how to travel it to new spaces in the room.
You can even do it with someone if you match up. Let your arms be helpful in this too.

Third Move: Side to Side Only – do this OTS and just stay low, quickly moving from s2s, like a speed skater!
Strong powerful arms swinging here will help too.

Fourth Move: Slow, wide step knee lift. Get down for this first and then try to get up. You can add a lot of intensity here or not, your choice.
Remind them to really breathe deeply, nose in, mouth out! Get creative with how this can be executed.

This song goes for 3 full rounds!

Transitions:
0:00 Attitude walk
0:35 Side to side single double (7 x’s), Pause at :50, then continue s2s single, double (4 x’s)!
1:00 Side to side only
1:09 Slow, wide step knee lift
1:28 Attitude Walk
1:53 Side to side single double (7 x’s), Pause at 2:08, then continue s2s single, double (4 x’s)!
2:19 Side to side only
2:29 Slow, wide step knee lift
2:45 Attitude walk
3:11 Side to side single double (7 x’s), Pause at 3:26, then continue s2s single, double (4 x’s)!
3:37 Side to side only
3:46 Slow, wide step knee lift