All Over The Map

Aerobic Kickboxing Choreography #9

blandon — Sun, 01 Nov 2009 09:43:36 -0800

•    JAB, CROSS, HOOK, DOUBLE L (back) KNEE

•    front KNEE R, ROUNDHOUSE R, CROSS L X2

FACE LEFT:
•    ALT. KNEE LIFTS X4 (R L R L)
•    KICKS: FRONT, BACK, FRONT BACK

FRONT:
•    DOUBLE JAB R, DOUBLE CROSS L
     SGL JAB R, SGL CROSS L, HOOK R, HOOK L
•    JAB FRONT & SIDE turn in (16 counts)

•    4 TIMES: DOUBLE JAB R, DUCK (bob)

•    DOUBLE JAB R, DUCK
     STEP R, L, ROUNDHOUSE R (4 moving forward)

•    back KNEE L & SIDE KICK R to mirror 3X
     JACK 2X (alt. to other side)

Chasse back 4 leading left, pivot & chasse back right.
Now, you’re leading left.

Aerobic Kickboxing Choreography #8

blandon — Sun, 01 Nov 2009 09:37:46 -0800

WARMUP
•    ALT. JAB FRONT (forward)
•    ALT. CROSS (stay)
•    ALT. HOOK (back)
•    ALT. UPPER (stay)

TORSO: SLOW - LEAN SIDE TO SIDE
             TEMPO - TORSO TWIST
SQUAT PULSE
ALT. KNEE R & L
R KNEE, CROSS L
SQUAT PULSE
(other side)

ALT. SQUAT & FRONT KICK

REPEAT SAME SIDE:
     RIGHT: KNEE & ROUND KICKS
trans: SQUAT PULSE

ELBOW STRIKES / LEAN - side to side

     FWD: JAB, JAB-CROSS; WK BK 3, TAP
•    JAB, JAB, JAB-CROSS, WK BK 3, TAP
•    JAB, JAB, JAB-CROSS, WK BK 3, KNEE
•    JAB, JAB, JAB-CROSS, WK BK 3, KICK

2. LEFT KNEE, FRONT KICK
•    LEFT KNEE, FRONT KICK, SIDE KICK, CROSS
(other side from 1.)

3. PLYO: SQUAT, DBL HOP IN

REPEAT 1., 2., & 3: ALT. SIDES LEAD

PLYO: X-C LUNGE & SWITCH
TRANS: ROPE

4. ALT: 2 JABS to front,
             ELBOW R to side & JACK
•    ALT. X4: 1-ARM SPEED BAG R & CROSS L

TRANS: JACKS

5. ALT: 4X JAB R to front, JACKS X4
•    DOUBLES then SINGLES

TRANS: ROPE

6. FRONT & BACK KICKS X3, 2 JACKS
variation: face side, trans = SQUAT & 180 JUMP

TRANS: JUMP ROPE SERIES

7. JAB, CROSS, SLIP BACK
•    JAB, CROSS, JAB, KNEE
•    CORNER TO CORNER: JAB, CROSS, JAB, KNEE

PLYO: HOP/HOLD KNEE, then FOOTBALL

8. ALT. KNEES FWD TO CORNER;
   2 JACKS BACK; SQUAT OUT, DBL HOP IN
•    change to KICKS FWD

9. ON ANGLE: LUNGE & F-KICK
TRANS. TO OTHER SIDE: DEEP BREATHS
10.   HEEL STRIKES (like CROSS) SGL & DBL
•    TEMPO TO FRONT: SGL & DBL

11. 4X: V-STEP R / JAB-CROSS
•    4X: VINE R & SIDE KICK
•    3X: VINE R & CROSS; V-STEP LEFT
•    KNEE REPEATER 4: RIGHT & LEFT
(change lead)

12. JAB, CROSS, HOOK
•    SQUAT, FRONT KICK     (other side)

13. ALT. F-KICKS
•    2X: SQUAT, SIDE KICK     (other side)

14a ALT. 2 JABS/STEPS to right;
       JAB-CROSS-JAB KNEE to front
•    4 JACKS; 4 ALT. SIDE KICKS

PLYO: HOP/HOLD KNEE
              then FOOTBALL RUNS

Aerobic Kickboxing Choreography #7

blandon — Sun, 01 Nov 2009 09:35:42 -0800

•    3 JABS R FWD, CROSS L; 2 STEPS BACK
•    JAB CROSS, JAB HOOK, JAB UPPER, SLIP
•    3 JABS RIGHT & CROSS L, R, L
transition: bob & weave
•    BOB L (cross R) & ROUND KICK L
•    VINE & SIDE KICK
•    BOXER’S SHUFFLE (in place L & R)
•    JAB L: side & front
------------------------------------------------------
•    Right jab 4X (8) (bounce with the feet)
•    Stop the feet, stationary stance
•    Right hook 4X (8)
•    Right hook, left cross 4X (16)
•    2 Right knees, right side kick, left cross 3X (24)
•    BOB & WEAVE L&R, turning left to change lead

•    JAB R w/BOXER’S SHUFFLE X3 & JACK
•    JAB L w/BOXER’S SHUFFLE X3 & JACK
•    SSD JABS (RLRR) X4
•    SQUAT OUT, DBL HOP IN
•    ALT. LUNGE & PUNCH
•    ALT. REPEATER LUNGE-KNEE 4
•    ALT. DOUBLE LUNGE KNEE LUNGE & CHG.
•    BOXER’S SHUFFLE (do it all again)
•    ALT. Shuffle R and JAB L 8X
•    ALT. Shuffle R and HOOK L 8X
•    ALT. Shuffle R and CROSS L 8X
•    ALT. Shuffle R and UPPER L 8X

•    TAP L, LOW SIDE KICK R
•    TAP L, HIGH SIDE KICK R
•    TAP L, LOW FRONT KICK R
•    TAP L, HIGH FRONT KICK R
•    TAP L, LOW ROUND KICK R
•    TAP L, HIGH ROUND KICK R
•    FRONT & BACK KICKS: R & L

Hi/Lo Aerobics Choreography #10

blandon — Sun, 01 Nov 2009 09:24:31 -0800

•    Temptation Shuffle RIGHT x4
•    Temptation Shuffle LEFT x4
***********************************
•    CHASSEE FORWARD R & L
•    CHASSEE BACK R & L
***********************************
•    Tap RIGHT: FR SD BK & ab crunch
      (ab crunch & bicep curl; push fr)
***********************************
•    SLOW BOX: dbl chug x2
***********************************
•    BOX: x4
***********************************
•    V-STEP dbl chug & push arms up & march 4
***********************************
•    MARCH R L, Triple X3; March 4

Hi/Lo Aerobics Choreography #9

blandon — Sun, 01 Nov 2009 09:19:20 -0800

•    GRAPEVINE R&L
•    4 BACK KICKS
•    3X: Step-knee MARCH MARCH
•    2X: STEP KICK
******************************************************
•    SHUFFLE R, 2 JACKS (1/4 turns)
•    FACE BACK: SHUFFLE L, 2 JACKS (1/4 turns)
•    4X: SIDE LUNGES R&L
•    SQUAT RIGHT, 2 STEPS R
******************************************************
•    4 PONIES
•    MAMBO CHA-CHA R&L
•    SKIP in circle (counter-clockwise)
•    TAP BEHIND L&R, DBL KNEE Left
******************************************************
•    SCOOP FWD 4X
•    JOG back 4, JAZZ SQUARE RIGHT
•    3X KICK-BALL-CHANGE KICK L; 2 STEPS RIGHT (tap left)
======================================================
•    GRAPEVINE R, HAM CURL L 2X
•    GRAPEVINE R knee lift, BOX LEFT
******************************************************
•    CHASSEE/MAMBO BACK R&L
•    SSD KNEE LIFTS
******************************************************
•    JOG UP 4; DBL TAP SIDE R
•    JOG BACK 4; DBL TAP SIDE L
•    HAM CURL LRLR
•    SQUAT/JUMP R&L
******************************************************
•    GRAPEVINE R; Repeater Knee L
•    2 BOX STEPS LEFT