Basic
Tier A in AerobicsOverhead Punch-Up Pivot
Speed Bag Step-Touch
2sets
60stime
15srest
~7.4kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inShoulders
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 somewhere else? Fix it like this
- 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.
Tips
- Small, quick circles tire the shoulders fast; keep the hands relaxed.
- Reverse the direction of the roll every eight counts for variety.
Common mistakes
- Hunching the shoulders up toward the ears.
Breathing
Breathe steadily; the arms move fast but the breath stays relaxed.