Hand-Wave Rock

Full Body Tier C in Aerobics Bodyweight Compound Dynamic

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2sets

60stime

15srest

~5.5kcal/min

Full Body Obliques Side Deltoid Quadriceps

Quadriceps Obliques Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
Barely felt itNot sweating yet? Make every move bigger and add arms.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.