Manual Of: Urbhanize® Instructor Training STEP1 Written By: Dennis W

Urbhanize® Step1 Instructor Training Manual

Manual of: Urbhanize® Instructor Training STEP1 Written by: Dennis W. Thomsen 2015 - edited 3/2018 Assisted by Denisa W. Thomsen

Version 3/2018 This Urbhanize® Instructor STEP1 Manual is the property of Urbhanize® and Dennis W. Thomsen. No part of this Manual may be copied or reproduced in any manner without the express written authorization of Urbhanize® by Dennis W. Thomsen.

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Urbhanize® Step1 instructor training manual 0 Urbhanize® Manual Step1 1 Contents page 2 Urbhanize® & Social Media 3 What is Urbhanize® 4 Biography of Dennis W. Thomsen 5 History of Hip-Hop (1) 6 History of Hip-Hop (2) 7 History of bhangra (1) 8 History of bhangra (2) 9 Urbhanize® format 10 Urbhanize® format explanation 11 BreakDown poster 12 Basic moves (1) 13 Basic moves (2) 14 Basic moves (3) 15 Urbhanize® music (1) 16 Dance Counts – 32 Counts 17 Musical phrase 18 Last music page 19 Create your session 20 Urbhanize® license 21 Tips and ideas on how to start your Urbhanize® 22 What´s next 23 FAQ´S 24 REVIEW 25

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www.youtube.com/urbhanizedanceﬁtness

www.facebook.com/urbhanize

www.instagram.com/urbhanize

#urbhanize www.pinterest.com/urbhanizeustix #u #bhangra #streetdance www.twitter.com/urbhanize #hiphop #denisadennis

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What is Urbhanize®:

Urbhanize® is a dance ﬁtness program based on the urban moves from street dance and Hip-Hop.

Urbhanize® is combining the coolest moves with rocking hot Hip-Hop music, adding high cardio elements from the Pakistani/Indian folk dance Bhangra.

The format of Urbhanize® is very easy to follow and to teach, and will for sure get people into that groovy and happy feeling, while working up a great sweat.

The beneﬁts of Urbhanize are not only great cardio respiratory eﬀects, as toning parts are incorporated to give an awesome all over body workout and great shaped muscles.

The idea of Urbhanize® is to bring something new and diﬀerent into the growing dance ﬁtness industry, by giving the students an opportunity to express a cool attitude while feeling and following the great vibes and beat from the funky music.

Having them work out while having fun, leaving stress and other thoughts outside the class room.

Through Urbhanize®, students will feel a high, pumping endorphins, and increased heart rate, which will positively beneﬁt them both physically and mentally.

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Biography of Dennis W. Thomsen:

Dennis W. Thomsen is from Denmark. He met the dance ﬂoor in an age of 3 when his mother insisted on Dennis to be a dancer. During childhood and youth Dennis were spending all evenings at the dance school and later on also travelling around Europe for participating in the biggest ballroom competitions in IDSF.

Dennis experienced many diﬀerent dance styles and had after his carrier as Latin American dancer a great carrier with ﬁtness/funk-hiphop when he won several medals with his own crew on European championships, International championships and won also 2 world championships with his crew.

In 2012-2015 Dennis worked as Master Trainer for 2 international dance fitness concepts. During this time he was planning and creating Urbhanize® and could finally launch his own dance fitness program on Janaury 2015. URBHANIZE® BECAME REALITY!

Dennis met Denisa in 2015 and in 2016 they became oﬀcially a couple. In May 2017 they got engaged and married on 19th. May 2018.

Since the launch of Urbhanize® in 2015 Dennis W. Thomsen with Denisa have been around the world promoting the program and had as International presenters master classes and workshops in countries like: Japan, Thailand, Singapore, Philippines, Czech Republic, Slovenia, Romania, Denmark, Germany, Poland, Holland, Switzerland, Austria, Croatia, Bosnia & Herzegovina, Italy, Malaysia, Moldova, Bulgaria, Hungary, Ireland, Luxembourg, Serbia

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History of Hip-Hop:

The history of hip-hop originated in the late 60th of the 20th century and continues to evolve to the present day. That what began more than 30 years ago, boiled over into a particular movement and culture.

Hip-Hop culture originated in New York among black and Latino ghettos. Street culture existed for centuries in all countries, but in USA it had a special isolation from society.

Hip-Hop culture has been internationally recognized with the 70th. Its main components are rap (MC'ing), break-dance, graﬃti and street types of sports games.

Despite the fact that Hip-Hop as a way of life originated long ago in various parts of North America, the real birthplace of it is considered to be the South Bronx - the black ghettos of New York, one of the poorest quarters. But the word "hip-hop" did not yet exist, it was invented a few years later, when already grown-up culture needed some overall title, by a legendary DJ (DJ), Africa Bambaataa.

Soon Kool Herc for the convenience of the dancers began to repeat the instrumental breaks between verses, during which the dancers came out to the dance-ﬂoor and showed their skills. Kool Herc marked the enthusiasm of the dancers for such breaks, and named the term "B-Boy", "Break boys" - for those who are moving in the manner of breaks, and the dance was called breakdancing style (breaking).

"MC" has become synonymous with rap, when rappers have become not only DJs but also performers, who are able to move in a special Hip-Hop manner.

In the late 60th breakdance existed in the form of two separate dances: New York acrobatic style, which we call the lower break, and the: Los Angeles-based mime (upper break).

It is an acrobatic style of breaking that was originally twisted by bboys in break-dance. It became popular, after 1969, when James Brown wrote a funk-hit "The Good Foot" and performed some elements of this dance on the stage.

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Hip-Hop dance can be divided into two basic types: * Old school (old school Hip-Hop); * New style (new school Hip-Hop). Old school includes popping, locking and breakdance. Popping in its turn is divided into boogaloo, electric boogaloo, tetris, waiving, robot, egypcian, pop corn. Style "locking" became scenic standard for many black singers and MTV stars such as Janet Jackson and her dancers, as well as many others are moving in this style.

In the 90th there was a new form of Hip-Hop, which connects traﬃc from the old school styles: popping, locking, break-dancing (but more focused on footwork as opposed to acrobatic style), as well as from many other styles. Gradually, penetrating into the pop culture, absorbing all the new elements and styles, transforming, Hip-Hop has become the leading dance direction and separated into a single direction - Hip-Hop.

There are video clips of famous stars of Hip-Hop and R'n'B music, we see the dancers moving in the style of new style Hip-Hop.

Hip-Hop as a dance area is so popular that it has penetrated into our lives everywhere - in the show, music videos, dance schools and centers, ﬁtness clubs, cinema, theater, etc. After more than 30 years since the outbreak and development of Hip-Hop there are no signs of slowing down this culture.

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History of Bhangra:

Bhangra is a traditional form of dance and music which originates from the Punjab region of India and Pakistan.

It was initially used as a celebratory folk dance which heralded the coming of spring, or Vaisakhi, as it is known.

Following the partition of India diﬀerent regions of the country began to mix and interact sharing their diﬀerent forms of Bhangra.

The end result was a hybrid being created which incorporated the many different styles of the unique act. Bhangra became popularized chiefly due to the Sikh community who helped to integrate the music and dance into the Bollywood film industry.

In its purest form Bhangra is a mix of a singing accompanied by music and the beat of a single drum known as a dhol.

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The lyrics are always sung in the language of Punjabi and usually relate to social or cultural issues. These can be anything from marriage and love to money and dancing, or even getting drunk.

Current Bhangra artists take their inspiration from all kinds of sources, often dealing with hot topics of the time. Bhangra seeks to oﬀer a message along with its music.

Bhangra dances diﬀer from region to region and still retain their own unique identities.

The term Bhangra has come to incorporate a whole host of these dance forms including Jhumar, Luddi, Giddha, Julli, Daankara, Dhamal, Saami, Kikli, and Gatka. The dancers sing the chorus of the song whilst dancing around the drum, or dhol, which sets the unique beat of the dance.

Nowadays Bhangra inﬂuences can be seen in many Bollywood ﬁlms and it's even found its way into forms of popular non-Asian culture such is its unique appeal.

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Urbhanize® Format:

The "easy to follow" format of Urbhanize® is based on the number 7.

The format is based on 7 minutes sessions and each Urbhanize® class includes 7 sessions, beside a warm up and a cool down.

Your Urbhanize® class is build up like this:

- Warm Up 1. - Session1 WARM UP Chose popular music from the charts! - Session2 - Session3 2. Create Choreography for SESSION1 use only music provided by Urbhanize® - Session4 - Session5 3. Create Choreography for SESSION2 - Session6 use only music provided by Urbhanize®

- Session7 4. SESSION3: Combine the choreography from Session 1 and 2 and add toning use only music provided by Urbhanize® - Cool Down Total = 55 Minutes! 5. Create Choreography for SESSION4 use only music provided by Urbhanize®

6. Create Choreography for SESSION5 use only music provided by Urbhanize®

7. SESSION6: Combine the choreography from Session 4 and 5 and add toning use only music provided by Urbhanize®

8. Combine Session1+2+4+5 into one big Choreography, or forget about the previous sessions and create a new Choreography as SESSION7 use only music provided by Urbhanize®

9. COOL DOWN Choose popular music from the charts!

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In the Warm Up song, you must prepare your students to sweat up a great exercise by using lots of BIG movements. You don ́ t have to build up any choreography, you just let loose, keeping in mind that you should warm up the joints and muscles of your students. Use inspiration from aerobic movements and other ﬁtness classes.

In session1, you build up a small choreography using a mix of the Urbhanize® Urban moves and the Bhangra moves. The session contains 3 moves and you will use 2/3 of Urban Moves and 1/3 of Bhangra moves in each session. As an Urbhanize® Instructor, you are free to use your creativity and inspiration from elsewhere, as long as you always use at least one move from the manual in each session. Between building up the moves and the small choreography, you do a basic move, the walk or the slide to keep your students moving, giving them an opportunity to absorb the moves and catch their breath before moving on.

In Session2, you forget about the session1 choreography for a while, and build up a new choreography using 2/3 Urban Moves and 1/3 Bhangra moves, making sure that at least one move is from the Urbhanize® Manual.

In Session3, it gets exciting, because in this session you combine the small choreographies containing 3 moves each, from session1 and session2. You go through the combined choreographies about 2 times from the top, and then you add your toning part lasting 3 x 32 counts. After the toning part you start the combined session1 and session2 choreograhy again from the top 2 times, before you do your toning part one more time 3 x 32 counts. After the second toning part, you go through the combined choreography again, until the session ends. Cheer up your students, play with them, have fun and feel the great music.

In session4, you forget about the choreographies so far, and start building up a new choreography containing 3 moves, 2/3 Urban moves and 1/3 Bhangra moves. Be creative, or stick to your moves from the manual, it is totally up to you as an Urbhanize® Instructor, just remember always to use at least one move from the Manual. In between building up the moves, do basic walks or slides.

In session5, you create the 4th new small choreography like in Session1 + 2 and 4.

In session6, you have FUN again by combining the small choreographies from session4 and session5. You go through the combined choreographies about 2 times from the top, and then you add your toning part lasting 3 x 32 counts. After the toning part you start the combined session4 and session5 choreography again from the top 2 times before you do your toning part one more time 3 x 32 counts. After the second toning part, you go through the combined choreography again, until the session ends. Interact with your students,make them feel the energy from you and from the moves and music. Give them the opportunity to feel and express the cool Urbhanize® attitude and have tons of fun!

In session7, it gets really thrilling, this is the FINAL FUN where you can choose either to combine the 4 small choreographies from session1 + 2 + 4 and 5, or forget about the previous sessions and create a 5th choreography. It ́s all up to you as an Urbhanize® Instructor and the level of your students. Are they still able to remember the choreographies from session1 and 2 in the beginning of your Urbhanize® class then GO CRAZY and combine all 4 choreographies and run over thechoreography from the top, until the music session ends.

This is the last song before the cool down, so this is the ﬁnal chance to SWEAT IT ALL OUT, so keep your students busy and let them shine. Remember that you want your students to leave your Urbhanize® class with a BIG smile on their faces, so do your best to make a party in this last session.

In the cool down song focus on movements that bring the heart rate down again. Make sure to perform slow movements because now it is all about not leaving any stress in the muscles. As in the warm up, you don ́ t necessarily have to create a choreography, just diﬀerent slow moves, no arms over your head, no squats etc. Do active stretching instead of isometric stretching. This way the muscles of your students will feel more relieved after the GREAT Urbhanize® workout.

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The Urbhanize® Step1 URBAN moves:

GO LOG ON TO YOUR INSTRUCTOR BASE AND FIND ALL THE BASIC MOVES WITH VIDEO TUTORIAL

Move 1 - TOPROCK Move 2 - PON DI RIVA Move 3 - URBAN8

Move 4 - KKC MOVE 5 - JIGGY Move 6 - URBAN BOUNCE

Move 7 - TRIPLE JUMP Move 8 - CRISS CROSS MOVE 9 - 4 KICKS

Move 10 - DB. BOUNCE Move 11 - TETRIS Move 12 - BOX TURN with SLIDE

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The Urbhanize® Step1 BHANGRA moves:

GO LOG ON TO YOUR INSTRUCTOR BASE AND FIND ALL THE BASIC MOVES WITH VIDEO TUTORIAL

Move 13 - BHANGRA BOUNCE Move 14 - LAHRIA Move 15 - CHAFFA

Move 16 - PUNJABI MOVE 17 - SIMPLE BEDI Move 18 - KNEE PUMP

Move 19 - SHARRA Move 20 - SKIPPING

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The Urbhanize® Step1 TONING moves:

GO LOG ON TO YOUR INSTRUCTOR BASE AND FIND ALL THE BASIC MOVES WITH VIDEO TUTORIAL

Move 21 - TONING SQUAT Move 22 - TONING ABS TWIST Move 23 - JUMP SQUAT

Move 24 - LUNGE MOVE 15 - WALKING LUNGE Move 26 - CHEST/ABS

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Urbhanize® Music:

All Urbhanize® music is provided to Urbhanize® Instructors in 7 minutes sessions, mixed especially to ﬁt your Urbhanize® classes.

The Music sessions are available through the Urbhanize® Instructor Base.

As an Urbhanize® Instructor you should use only the Urbhanize® music mixes on all sessions 1 to 7. The Music sessions are mixed into 32 counts and have a BPM of 103-104.

The style of the Urbhanize® music is smokin ́ hot Hip-Hop beats and you are able to choose from popular well known Hip-Hop tracks and great Desi Hip-Hop. Tracks.

It is expected that the sessions 3, 6 and 7 are the popular well known Hip-Hop tracks. You should and can play with the lyrics in these tracks, make your students sing a long, interact with your students and create a groovy and hot party.

In the other sessions it is important that you use both the Desi and the popular Hip-Hop tracks.

For the Warm Up and Cool Down, you can chose your own favorite songs, popular songs from the hit charts, music tracks you know well etc.

The Warm Up track must last about 3 minutes and should have an up beat rhythm to boost your students with power and energy for your Urbhanize® class.

The cool down track must last about 3 minutes and should have a slow beat rhythm to bring the heart rate of your students down again and to leave them with a good and pleasant feeling.

Add some extra music tracks in the beginning of your playlist to play before class when your students enter the room. This way they already before your class will get a good feeling and get into the right mood!

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Dance Counts – 32 Counts:

Before you start dancing, it is important to know how to count your music and how to teach the steps using the music.

Basically all it is are the counts 1, 2, 3, 4, 5, 6, 7, 8. It's done in counts of 8 - this is ONE 8. After you have ﬁnished an 8-count, you go onto the next one... So begin counting from 1 to 8 again...and then repeat starting from one again.

Each Urbhanize® move is to be taught so it matches the beat of the music:

(Slide on count 1, put your feet together count 2, Jiggy count 3, and 4 slide to the other side count 5, put your feet together count 6, Jiggy count 7 and 8)

A routine of four eights will have 32 counts in total (4 X 8 counts).

THE EXTRA 'AND'

There can also be counts of 'and' in between each count. So an eight count like this would be: 1 and 2 and 3 and 4 and 5 and 6 and 7 and 8 and. In this situation moves and steps can happen on the 'ands' as well as the regular 12345678 beats. This will usually be used sparingly especially in beginners routines. It is more often used in advanced routines, and so the moves will be closer together in time as there is less of a time lapse between moves.

The key to balanced choreography, routines that feels flowing & seamless and that steps are on the beat is the Musical Phase. Generally, professional aerobics music are called continuous 32-count; you should have a firm understanding of what it means to be able to successfully choreograph for the music. Not every participant in fitness classes consciously hears the musical phrase, but most people are unconsciously aware of it. If you are not stepping on the beat, it will be harder for participants to follow your patterns and learn your routines. For some, it is downright annoying & distruptive when an instructor ignores the beat.

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Musical phrase:

So what is a musical phrase? Just like a grammatical phrase is a piece of a sentence, a musical phrase is a piece of a song. Continuous 32-count songs can be broken down into 32-count groups, each made up of four 8-count phrases.

Aerobics music are set up so that the music plays in 32-count blocks. Most times, there is a cue at start of the block of 32; it could fall at the start of the chorus or verse of a song, or there is a drum roll to tell you the block is starting. The block of 32 is further broken up into blocks of 16 and blocks of 8, with smaller drum rolls. This is because most steps take 2, 4, 8, or 16 counts of music (e.g., a basic step is 4 counts of music).

The advantage of the 32-count is that the music essentially tells you when to cue. You can tell when the chorus or verse of a song is about to start or end, and then drum rolls are built into aerobics music to help you even more. So, if you set up your choreography in 16- or 32- or 64-count blocks, the drum roll, chorus, or verse tells you when to start cueing a block or a new step.

It is important to know that not every popular song you hear on the radio uses 32-count phrasing -- some throw an extra 8 beats in between verses, or an extra 4, or some other count. Playing with the phrasing can make a song sound interesting, which is why songwriters like to do it. However, if you are choreographing 32-count blocks, you will want to use professional music with continuous 32-count phrasing.

Try this, take out some of your favorite compact discs or tapes, not aerobics but popular music. Listen to a few songs, paying close attention and trying to find the first beat of every chorus or verse. Count off the 8-beat phrases with your fingers, and notice when an extra 8 or 4 is thrown in, or when the beat changes in some other way. Sometimes popular songs slow down suddenly, or pause for a second between choruses just for fun. That's instructors use professional music!

Listen to the music. First, just clap to the beat. Next, starting with the beginning of a 32- count phrased CD, sit and count up to 32 with the music several times, so you can start hearing the 32-count in the music. Then, identify that the music is arranged by sets of eight beats (1,2,3,4,5,6,7,8; 1,2,3,4,5,6,7,8, etc...). Pay attention each time a new set of eight starts.

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Once you have that down, notice that every four sets of eight (every 32 counts), there are cue or charge in the music. Someone will start or stop singing, a new instrument will appear, or there will be a drum roll. Those 4 groups of 8 beats are the magic 32-count phrase. There are also smaller changes or drum rolls or whatever (like the end of a line of lyrics) every 8 counts and every 16 counts.

Instructors choreograph in sets of 8, 16, 32, or 64, which ﬁt into the musical phrasing. For instance, if you have 4 moves of 8 counts, they make a 32. Likewise, two moves of 16 repeated twice make a 32, and so forth. So, when you are putting together your moves, you should count the beats that each move actually takes, and then combine them in sets that take 32 counts.

After you get the 32-count down, the music will help you give your cue, because you will be able to hear the changes building that tell you, "This is the start of a new set of 32/16/8." This is important because you need to give your cues for each new step on the 2 beats of music **before** you want the class to start the new step.

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Create your session:

Prepare your 4 diﬀerent moves from the BASIC moves. 3 Urban moves, 1 Bhangra move. Create and practice your break down of your moves and get ready for your ﬁrst time as Urbhanize® instructor.

Move 1:

Move 2:

Move 3:

Move 4:

LOW INTENSITY HIGH INTENSITY & & LOW COMPLEXITY HIGH COMPLEXITY

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Urbhanize® license/membership

The Urbhanize® license/membership is your license to teach, promote and present Urbhanize® as active instructor.

The Urbhanize® license can be signed with 150$ before or during the instructor training. This is a yearly fee.

Signing the license after the instructor training and within 14 days after the training, the price is 175$. Everyone who took the instructor training can sign the license up to 3 months after the day of the training with 220$. After 3 months from the date of the training a new training is required to sign the license. 1 license covers all 3 programs from Urbhanize®. Have you signed license for one of the 3 programs oﬀered by Urbhanize® you can take the instructor trainings for the two other programs without signing another license.

Do not forget to renew your license. We send you an email up to 30 days before renewal to remind you!

By missing renewal of license you will loose all your licenses from the programs oﬀered by Urbhanize®

To get your licenses back, you will have to pay yearly fee of 220$ for license, OR, sign up again for your trainings to start all over with your instructor training & payment of a new license/membership.

Only by pregnancy you can put your license on hold.

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Tips and ideas on how to start your Urbhanize® carrier:

Now that you finished your Urbhanize® training, it ́ s time to prepare for your first class with your students. First thing that you need is to read your manual again thoroughly within the next couple of days after your Urbhanize® training. This to make sure that you understand everything about Urbhanize® from your training, and the repetition is always a great idea while your memory is still fresh. Go to your Online Instructor Base and look around to get familiar with everything. Start downloading the 7 minutes music sessions and listen to the music and feel the cool beats! Next you need is to watch all the videos of the 26 moves from the Urbhanize® Instructor Manual STEP1, to see if you still remember them as in your Urbhanize® training. NOW it ́ s time to: Practice practice practice until you feel comfortable in performing the moves. If you have friends who also came for a Urbhanize® Instructor training, get together and practice, it is useful to get constructive feedback. After practicing the moves, start creating the small choreography sessions with 3 moves, 2/3 Urban and 1/3 Bhangra in each 7 minute session. Remember that at least one move in each session has to be from the Urbhanize® Manual and if you don ́t like to create new steps, you just use Urbhanize® moves only. Find inspiration for new moves from everywhere, as long as the moves you add to your sessions are in the Hip- Hop or Bhangra style, no jazz, ballet, river dance etc. Look at the choreography videos in the Online Instructor Base. Each month you will find two new sessions to learn and add to your Urbhanize® classes. Spend time on making a good playlist with your favorite music from your Online Instructor Base. Choose popular music of your own choice that makes you feel good for warm up and for cool down. Listen to your playlist several times to know the tracks and sessions very well.

Practise how much time you have to break down each move within the sessions and how much time you have to repeat and go through your session choreography when taking also from the top. Before starting classes, invite some of your students, friends or family for a "practice class" (try out) to try how it feels to teach Urbhanize® in front of people, instead of practicing alone. It is a good idea to run over a whole Urbhanize® class a few times, before your ﬁrst "real" class to get the feeling of the format with moves and music. Only when you feel ready and completely secure with the Urbhanize® moves and format, you are ready to teach your ﬁrst class. You are always welcome to send a short video to Tina and Dennis if you feel you need some feedback or help.

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GET LICENSED

Urbhanize® Step2 Urbhanize Shorties® USTIX by Urbhanize®

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Things always to remember!!!

ALWAYS DO 1 BHANGRA MOVE IN ALL SESSIONS (1+2+4+5)

DO NEVER MAKE YOUR OWN URBHANIZE® CLOTHES WITHOUT PERMISSION

WHEN POSTING ON SOCIAL MEDIAS USE THE HASH TAGS FROM PAGE 3

DO NEVER SHARE YOUR LOGIN TO YOUR LICENSE WITH ANYONE

ENCOURAGE PEOPLE TO JOIN THE PROGRAMS FROM URBHANIZE®

MAKE PEOPLE FOLLOW YOUR CLASSES

TRY NOT TO BE A STAR BUT MAKE PEOPLE FEEL LIKE STARS

TRY ALWAYS TO LEARN MORE FROM THE URBHANIZE® TRAININGS

RETAKE Step1 IS FREE WHEN BEING LICENSED - SO JOIN AND LEARN MORE

STEP UP AND DO STEP2

BEFORE YOU GIVE UP, LOOK AT YOURSELF TO KNOW WHAT YOU DO TO BE BETTER

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3 questions for you - answer and give the paper back to your Master Trainer

1 DESCRIBE HOW YOU FEEL RIGHT NOW ABOUT BEING AN #URBHANIZER

2 HOW WAS THE TRAINING & HOW WAS YOUR MASTER TRAINER?

3 Your name & city/country:

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