Pre-Choreographed Class 4

Preco 4

PRE CHOREOGRAPHED WORKOUT 4: FULL BODY WORKOUT
WITH SAHRA ESMONDE-WHITE

  • Waist and back slenderizing
  • Improve spine flexibility and mobility
  • Butt and thigh toning

This 1 hour workout is composed of standing and floor work.

MORE ABOUT THIS PCW:
This workout includes challenging sequences that will get your clients into shape rapidly. Very efficient to tone and slenderize the whole body.

Exercise breakdown:

STANDING:

Trademark pt I: Embrace a ball for maximum mobility of spine, range of motion in arms & shoulders

Trademark pt II: Washing table, Caribbean spine to tone upper body, slenderize waist, work on range of motion of spine, increase cardio.

Arms with lunges: Regular pumps plus lunge add-ons to improve posture, tone arms, waist and legs. Very slenderizing. Cardio.

Pliés: Strengthens quads, knees, hamstrings, tones sides and abs. Arm reaches and deep scoops for waist.

Trademark: Windmills with arm rotations to slenderize waist and strengthen full back musculature – forwards and diagonal followed by big arm rotations through a deep plié with overextensions to work the pectorals.

Stretch sequence: For long & short muscles of calf, with foot work to increase flexibility of the ankle and improve balance. Hamstring and long adductor stretch. Works the core and hips.

Trademark: A deep strengthening exercise with half and full single and double arm circles with rope pulls and deep lunges to strengthen core, unlock tight shoulders. Waist rotations.

FLOOR:

Butt-firming exercises: On hands knees with a variety of bent and lengthened leg pumps that will really firm and lift the butt. With back release and stretch.

Sit-ups: Tones obliques, works hips – with bicycle and leg lifts.

Side-leg-lifts: Slenderizes outer legs, strengthens hips – with back leg pumps, front kicks.

Stretch: To stretch glutes and spine, relieve back and hip tension. Baby stretch, hip blast, groin. Pretzel sequence for quads, psoas, adductor and back.

Seated stretch: For calf, gluteus and lower back. Trapeze spinal rolls for spine, figure 8’s, windmills into hamstring and IT band stretch. 

"Full Body Workout" is a full body-toning workout, with challenging exercises that will get your clients into shape rapidly! This workout is very efficient to tone and slenderize the whole body! DVD+Handbook Released: Fall 2012 90 minutes Cost:49.95$ plus 8.00$ S&H

DVD+Handbook
Released: Fall 2012

Pre-requisite for PRE-CHOREOGRAPHED WORKOUTS

**IMPORTANT** You have to be a Level 1 Certified Essentrics Instructor (or previous CS certification) in order to purchase PCW’s 2 and up. If you do not fit this criteria you will not be shipped the PCW. We will reimburse your unshipped purchase minus any fees associated with it. No refunds on PCW’s.

     Price 49.95$ plus 12.00$ S&H

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