Instructor Certification

INSTRUCTOR CERTIFICATION CONTENTS Intro Biography Positopia Page 4 Purpose | Definition | History Page 5 Line Dances and Aerobics Page 5 Walls | Current Trends Page 6 Goals | C.U.B.E. Page 6 Benefits | Safety | Shoes Clothing Page 7 Other Factors | Stretching Page 7-8 Why Warm Up and Cool Down Page 8 High-impact vs. Low-impact Page 8-9 Disadvantages Considerations Page 9 Fitness Demonstration Page 9 Aerobic Heart Rate Page 10 Carotid Pulse | Radial Pulse Page 11 Target Heart Rate Page 12 References | Notes Page 13-15

* Remind students that they should seek the advice of a physician before beginning any exercise program. CUROBIKS FITNESS INSTRUCTOR CERTIFICATION

INTRODUCTION

In February 2013, Cupid released a DVD entitled CuRobiks™ Fitness that combines the popularity of Cupid’s music with aerobic dancing. The DVD is fun and challenging for kids & adults in an attempt to lower the rate of childhood obesity and curb the often debilitating effects of a sedentary lifestyle among our senior citizens.

CuRobiks Fitness is a mixture of calisthenics, aerobics and line dancing, led and instructed by award-winning, multi-platinum recording artist, Cupid. This explosive and addicting fun-filled exercise approach allows for a great full body workout while dancing your body into shape. CuRobiks Fitness is offered in LIVE concert and on DVD, allowing the experience to happen in the comfort of your own home.

The CuRobiks Fitness Concert Experience is the first workout routine led by a multi-platinum recording artist, bringing you high- energy, fun filled, yet challenging aerobic line dancing. The 3-hour event offers a family-friendly atmosphere where anyone, young or old, can burn calorie after calorie while line dancing to popular hit music that is suitable for all ages. Divided into 3 segments, you will have the opportunity to learn how to line dance, get a great workout, gain health awareness, meet your host and have a BLAST dancing and working out with your friends and family.

We know you will feel the huge benefits that come with taking care of yourself and the rejuvenation that accompanies reaching your goal and being fit. Welcome and enjoy the journey. BIOGRAPHY

National recording artist Bryson Bernard aka “Cupid” discovered Cupid’s music is a mixture of high-energy and soulful songs his passion for music in church, where his father served as a that will fill an empty dance floor in a matter of seconds and Pastor. He grew up singing in the choir and learned piano at the can slow the mood down, taking you to a romantic place. This age of 15. A lot has happened since then. combination has allowed him to go from touring with legends like The Manhattans and Lenny Williams, to high-energy dance parties. The singer first enjoyed radio airplay in 2001 with his high- energy first single, “Do Ya Thang”, which appeared on his self- Since his hit song, “Cupid Shuffle”, Cupid has continued to distributed, debut album Cupid. His second self-released album keep the dance floors rocking with charting songs like “Say Yes”, - 2005’s The King of Down South R&B - gained airplay throughout “Happy Dance”, “The Love Slide” and “Do My Ladies Run This the region, from Florida to Texas. Cupid’s career skyrocketed Party” which was featured on BET’s™ 106 & Park. in January 2007, with the release of his third album, Time for a Change. Mere days before releasing the CD, he got the call After three years of heavy touring, Cupid got back in the studio inviting him to sign with Atlantic Records. His breakthrough first and released two projects: “21 &Up” - a mixtape, and the free single from that album, “Cupid Shuffle”, sparked a nationwide online album release of “Who Shot You” Success from these two sensation. In the United States, the song peaked at #66 on the projects sparked Cupid’s hit single “Do It with Your Boots On” Billboard Hot 100 and #21 on the Hot R&B/Hip-Hop Songs chart. and “CU-STEP” – “Cupid Shuffle: part 2” that has the viral world Since then, the song has gone double platinum and gets roughly on fire. You can see thousands of people doing this new dance 6,500 new downloads each week. on iTunes and YouTube. This song has all the signs of meeting the success of part 1. Cupid has been featured on BET’s The In 2008 Cupid broke the Guinness World Record for the largest Mo’Nique Show performing the “CU-STEP.” line dance assembled with more than 17,000 people in Atlanta, GA at Ebony’s Black Family Reunion Tour. Calls immediately In addition, Cupid’s music can be heard in the following movies; began coming in requesting that Cupid perform at various events, Step Up 2: the Streets, P.S. I love you, The Adventures of Nancy including the Steve Harvey Morning Show and Tom Joyner Drew, Jumping the Broom and the Dance Central 3 video game. Morning Show events. The calls didn’t stop there. In 2009, Cupid was asked to perform at the annual Disney Dreamers Academy Positopia in Orlando, Florida. Soon after, McDonald’s took notice and Cupid’s brand incorporates positive living and good music. This asked Cupid to be the face of their new McDonald’s™ McCafe™ combination is inspiring and timeless. You are looking at a star campaign and the commercial was released shortly thereafter. that continues to shine brighter with every step.

Purpose

The purpose of CuRobiks Fitness is to bring people, both young Billy Ray Cyrus of Disney’s hit TV series Hannah Montana had and old, together to exercise in a fun-filled, family-friendly a 1992 hit called “Achy Breaky Heart”, which helped catapult environment. Providing this fun, family-friendly atmosphere western line dancing into the mainstream public consciousness. and teaching people how to exercise in a safe manner is an In 1994, choreographer Max Perry had a worldwide dance hit achievable goal. Aerobic exercise does this and CuRobiks Fitness with Swamp Thang for the song Swamp Thing by The Grid. was created to heighten this experience, helping you dance This was a techno song that fused banjo sounds in the melody yourself into shape. line and helped start a trend of dancing to various types of music, other than country. Our objective is simple: Let’s get fit and have fun doing it. Max Perry, along with Jo Thompson, Scott Blevins and several DEFINITION others, began to use ballroom rhythms and technique to take line dancing to the next level. In 1998, the band Steps created A line dance is a choreographed dance with a repeated sequence further interest outside of the U.S. with the techno dance song of steps in which a group of people dance in one or more lines or “5,6,7,8”. In 1999, clothing retailer the Gap debuted the “Khaki rows without regard for the gender of the individuals, all facing Country” ad during the Academy Awards ceremony. Line dancers the same direction, and executing the steps at the same time. performed to the 1999 version of “Crazy Little Thing Called Love” Line dancers are not typically in physical contact with each other. by Dwight Yoakam.

HISTORY For the African-American culture, the Temptations, Four Tops and other R&B artists influenced line dances. These artists Line Dances & Aerobics performed their songs and danced in unison to the music that Although line dancing is associated with modern music and their fans would try to emulate. dance, it has similarities to folk dancing. Many folk dances are danced in unison with dancers arranged in one or more rows Line dancing for this culture also evolved from African tribal and often connected with the dancers next to them; while dance. These dances included stomping and clapping as a means these rows are described as “lines,” they may curve, corner, or of communication, both near and far, to other members of their otherwise be nonlinear, in the geometric sense. The Balkanii clan. Not unlike our more modern Morse Code. countries, among others, have a rich tradition of line dancing, which still remains vibrant today. These folk dances are also http://alt.coxnewsweb.com/statesman/metro/0924stepteams/ performed in the international folk dance movement. Folk SteppingPres.html dances have many forms: pairs of lines in which the dancers face each other, or a line formed into a circle, or the line follows Other forms of line dancing are practiced and learned in country around the dance floor. The dancers may hold hands with western dance bars, social clubs, dance clubs and ballrooms their neighbors, or use an arm-on-shoulder hold, or hold their worldwide. It eliminates the problem of imbalanced numbers neighbor’s belts. of male/female partners that plagues Ballroom/Swing/Salsa dancing clubs; a major benefit for single people. It is sometimes The Madison was a popular line dance in the late 1950s. The combined on dance programs with other forms of country 1961 San Francisco Stomp meets the definition of a line dance. western dance, such as the Two-step, and western promenade At least five line dances that are strongly associated with country dances, as well as western-style variants of the Waltz, Polka and western music were choreographed in the 1970s, two of which Swing. are dated to 1972: Walkin’ Wazi and Cowboy Boogie, five years before the disco craze created by the release of Saturday Night The Electric Slide was a Disco-based line dance created and Fever in 1977, the same (approximate) year the Tush Push was popularized in the mid-1970s. created. The “L.A. Hustle” began in a small Los Angeles disco in the summer of 1975, and hit the East Coast (with modified The Chicken Dance, which is danced in a circle, is an example of a steps) in spring of ‘76 as the “Bus Stop”. Another 70s line dance line dance adopted by the Mod revival during the 1980s. is the “Nut Bush”. The Macarena was a line dance based on the hit song in the mid- More than a dozen line dances were created during the 1980s for 1990s. country songs. The 1980 film Urban Cowboy reflected the blurring of lines between country music and pop, and spurred renewed interest in country culture, and western fashion, music and dance.

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Walls Goals Each dance is said to consist of a number of walls. A wall is the direction in which the dancers face at any given time: the front CuRobiks Fitness Concerts are popping up all over the United (the direction faced at the beginning of the dance), the back States. You can find Cupid and the CuRobiks Fitness Crew, or one of the sides. Dancers may change direction many times affectionately known as the “Cube”, making it move from during a sequence, and may even, at any given point, be facing school campuses to community events to half-time shows for in a direction half-way between two walls; but at the end of the the NBA. Soon you will see CuRobiks Fitness in Europe, Africa, sequence they will be facing the original wall or any of the other the Caribbean and South America. Be the first in your state (or three. Whichever wall that is, the next iteration of the sequence country) to book a CuRobiks Fitness Concert... CuRobiks Fitness uses that wall as the new frame of reference. is on the MOVE.

1. In a one-wall dance, the dancers face the same In addition to the concerts, CuRobiks Fitness will present city, direction at the end of the sequence as at the beginning. state and national fitness challenges. People will compete to see who has lost the most weight using the CuRobiks Fitness 2. In a two-wall dance, repetitions of the sequence end program. Prizes will include money, travel and, of course, alternately at the back and front walls. In other words, BRAGGIN’ RIGHTS. the dancers have effectively turned 180 degrees during one set. The Samba line dance is an example of a two- C.U.B.E. : Certified Unified Best Exercise wall dance. While doing the “volte” step, the dancers Cupid (known by some as “Cu”) has a high standard of excellence turn 180 degrees to face a new wall. and leads by example. The CuRobiks Fitness crew is known as The Cube and our 3. In a four-wall dance, the direction faced at the end of Certified, Unified, Best Exercise instructors are known as CuBitz. the sequence is 90 degrees to the right or left from the direction in which they faced at the beginning. As A CuBit is defined as an ancient unit of measure, approximately a result, the dancers face each of the four walls in equal to the length of a forearm. Because every person is turn at the end of four consecutive repetitions of the different, each CuBit is slightly different, yet all parts of a whole sequence, before returning to the original wall. The unit (The Cube). Hustle line dance is an example of a four-wall dance because in the final figure they turn 90 degrees to the Our CuBitz are all different, yet very similar in that they each have left to face a new wall. In some dances, they turn 270 a “bit” of “Cu” in them. What this means to us is that they are role degrees, a “three-quarter turn” to face the new wall. models – on every level. CuBitz are expected to maintain Cupid’s standard of excellence. Current Trends Since the 1950’s, line dancing has helped people from all over Guidelines for dealing with the general public: the country come together on the dance floor. As early as 1958 1. CuBitz are G-Rated. When representing Cupid and his we danced The Madison to the Big Band music of Dizzie Gillespie brand, CuBitz do not use profanity, display sexually and Charlie Parker. In 1975 we see Van McCoy’s Hustle hit the explicit behavior or use obscene gestures of any kind west coast. People dancing to this groove on Soul Train became CuBitz do not discriminate. a worldwide phenomenon. 2. CuBitz encourage and motivate others to do and be their best. They take it back to the old school by From The Hustle to The Bus Stop, the Cotton-Eyed Joe, showing compassion and demonstrating respect for The Madison, the Tush Push and the recent resurgence of Foot self, others and for family values. They are physically, Loose, line dancing continually morph into regional expressions mentally and spiritually fit; display balance & integrity of joy and unity. Fast forward to the 21st Century with superstars and express joy for their calling. Their attitudes are like Beyonce and our first African-American President, Barak positive, upbeat, considerate and kind. Obama, line dancing has followed true to trend. There are 3. CuBitz MUST buy in at a HEART level – they are the drill several renditions of the line dance to Beyonce’s “Love on Top” sergeants of fun and fitness.. and a unique original of the Obama Slide. 4. They personify the CuRobiks Fitness Creed: Good health should embrace Family. Fun. Fitness. No matter what genre of music gets you moving, line dancing is, and will continue to be, an ever-evolving way to dance your way into fitness and friendships.

6 GOALS | BENEFITS | SAFETY | FACTORS | STRETCHING CUROBIKS FITNESS

BENEFITS of Aerobic exercise • Do not forget to drink lots of water before you begin your cardio exercise and continue to drink fluids during the workout. • Increased oxygen consumption • Start the aerobic exercise right by performing warm-ups • Improvement in cardiovascular/cardio respiratory function and stretching exercises in order to condition the muscles. (heart and lungs) Improper warm up can lead to muscle strains. • Increased blood supply to muscles and ability to use oxygen • Proper stretching prevents the possibility of soft tissue • Lower heart rate and blood pressure at any level of sub- injury resulting from tight muscles, tendons, ligaments, and maximal exercise other joint-related structures. • Increased HDL Cholesterol (the good cholesterol) • Proper cool down after exercise is important in reducing the • Decreased blood triglyceride occurrence of painful muscle spasms. It is widely known that • Reduced body fat and improved weight control proper cool down may also decrease frequency and intensity of • Improved glucose tolerance and reduced insulin resistance muscle stiffness the day following any exercise program. • Strengthening and enlarging the heart muscle, to improve • Do not exercise if you are sick, feeling dizzy or just plain its pumping efficiency and reduce the resting heart rate tired from a long day at the office. Accidents happen more • Toning muscles throughout the body - this can improve often under these circumstances. One day off will not hurt overall circulation and reduce blood pressure you in the long run as long as you stick to your exercise the • Increasing the total number of red blood cells in the body, rest of the time. to help carry oxygen throughout the body • As a result, aerobic exercise can reduce the risk of death due Stretching to cardiovascular problems. • Performance benefits When to stretch • Increasing speed at which aerobic metabolism is activated Most of us grew up believing that you should stretch before you within muscles, allowing a greater portion of energy for work out. But stretching cold muscles can do more harm than intense exercise to be generated aerobically good. The best time to stretch is when your muscles are warmed • Improving the ability of muscles to use fats during exercise up, so after you exercise is the ideal time. If you want to stretch before you work out, too, warm up with about 10 minutes of Safety light exercise first.

Maintain a comfortable pace. You should be able to hold a What stretching can do for you conversation while walking briskly. If you do not feel natural As the staff of the Mayo Clinic explains it, most exercise and again within 10 minutes following exercise, you are exercising strength training cause your muscles to contract, or get shorter too hard. Also, if you have difficulty breathing or feel faint or and tenser. That is why stretching is such an important step. It weak during or after exercise, you are exercising too hard. brings you:

Maximize safety and comfort | Shoes & Clothing • Better flexibility - Flexible muscles can make everyday • There are legitimate reasons why so many athletics shoes activities like lifting packages, playing with your children or exist. Diverse exercises like walking and tennis require a shoe getting in and out of a car easier. Stretching can help you designed quite differently than an aerobics or running shoe. reach, bend and twist without stiffness. • Workout clothing that moves and breathes properly is essential. • Better range of motion in your joints - When muscles are stiff and tight, they can keep a joint such as your shoulder, Other Factors hip, or knee from having the full range of motion that it Whether your goal is to control your weight or just to feel should. Stretching can help your muscles stay loose and healthier, becoming physically active is a step in the right flexible so you can move the way you want. And that can direction. Take advantage of the health benefits that regular give you better balance and help prevent falls. exercise can offer and make physical activity a part of your lifestyle. • Better blood flow - Stretching helps bring more blood to your muscles. That can help them recover faster after a workout. • Aerobic exercise after a full meal impairs the delivery of • Stress relief - Stretching relaxes the tense muscles that often oxygen & nutrients to the muscles and defeats your purpose go along with stress. of doing aerobic exercise. • A well-lit, air conditioned room is ideal. A clean, unpolished floor will prevent sticking and slipping, which could cause injury.

7 CUROBIKS FITNESS INSTRUCTOR CERTIFICATION

How to get the most from stretching Why warm up and cool down? To do the most good, stretching needs to be done the right way. Here are some tips from extension (a partnership of 74 There’s some controversy about whether warming up and universities in the United States), The Nemours Foundation, cooling down offer health benefits. But proper warm-ups and and the Mayo Clinic: cool-downs pose little risk, so if you have the time, consider adding them to your workout schedule. Warm-ups and cool- • Do not bounce or force a stretch. Hold a comfortable downs generally involve doing your activity at a slower pace and position until you feel a gentle pull on your muscle. reduced intensity. • Hold your stretches for 15 to 30 seconds each. • Do each stretch at least twice. Warming up may help prepare your body for aerobic activity. • Relax and breathe. Do not hold your breath while stretching. Warming up gradually revs up your cardiovascular system, • Stretch both sides of your body evenly. increases blood flow to your muscles and raises your body • Pace yourself. It takes time to lengthen tissues safely. temperature. Jumping into an aerobic workout without • Stretch major muscle groups such as your calves, thighs, preparing your body could lead to such problems as muscle hips, lower back, neck, and shoulders. Also stretch muscles strain or injury. and joints that you use often in work or play. • If you have an injury, talk with your doctor or physical therapist Cooling down after your workout may help gradually reduce the about the best way to stretch that part of your body. temperature of your muscles, especially if you’ve had an intense • Stretching should never cause pain. You should feel tension workout. Cooling down may help reduce muscle injury, stiffness while you stretch, but if it hurts, you’ve gone too far. Back and soreness, but the research is uncertain. off to the point where you do not feel any pain, and then hold the stretch. High-impact vs. Low-impact

If you’re ever tempted to skip the stretching step after you High- and low-impact aerobics offer fat-burning benefits. exercise, just remember that stretching after your workout Performed for the same duration by the same person, high- does even more than bring you better health. It feels good. impact aerobics burn more calories than low-impact aerobics. For example, a 150-lb. person performing high-impact aerobics for one hour burns about 482 calories. Performing low-impact aerobics for one hour, that same person burns about 344 calories. Combined with a healthy diet, both forms of aerobics help with weight loss and maintenance. They also improve overall heart health, lower blood pressure and improve strength & flexibility.

Through consistent low-impact aerobic exercise, your heart will beat more slowly at rest, which means it has to do less work to supply your body with blood, oxygen and other nutrients — and less work is a good thing. Reduced blood pressure and cholesterol are also heart-health benefits of both low and high- impact aerobic exercise.

Low-impact aerobic exercises will allow you to exercise without the unnecessary pain and stress to your body while still providing you with the significant benefits of aerobic exercise, such as weight loss and cardiovascular health, as previously mentioned. Additionally, sufferers of osteoporosis and those at risk for osteoporosis can help build their bone density through low-impact aerobic exercise, such as walking or an aerobics class.

For any exercise to be beneficial, it must be consistent. The American Heart Association recommends moderate-intensity activities, such as low-impact aerobics, be completed for a minimum of 30 minutes per day, most or all days of the week. Read more: http://www.livestrong.com/article/415670- benefits-of-low-impact-aerobics/#ixzz2M84Tk8dx

8 WARM UP/COOL DOWN | HIGH-IMPACT/LOW-IMPACT CUROBIKS FITNESS

CuRobiks Fitness is low-impact aerobics designed to allow Considerations aerobic exercise without overusing muscle groups that may be Fitness centers pack their daily schedules with high- and low- subject to stress or injury. Some health experts recommend impact aerobics classes that provide exercisers with workout low-impact aerobics for people with health conditions that may options at various skill levels. Most instructors provide low- increase risk of injury. impact alternatives to high-impact movements. Those unsure of their abilities should stick with low-impact aerobic movements Low-impact aerobics are meant to give a person a cardiovascular until they feel comfortable enough to add power to their and muscle-toning workout without risking injury due to intense movements. Home exercisers can follow along with exercise stress on the joints, tendons and muscles. Typically, students in routines on their TVs by tuning into exercise channels or playing a low-impact class are encouraged to make large movements CuRobiks Fitness DVDs. to avoid straining joints, and to keep one foot on the floor at all times. Instructors lead students through a series of rhythmic FITNESS DEMONSTRATION movements, often set to music, which increase heart rate and provide toning. **Demonstrate a 2-wall line dance

CuRobiks Fitness is perfect for people who are just beginning an **Demonstrate a 4-wall line dance exercise program. If muscles have not been exercised regularly in a long time, injury or strain may occur if high-impact exercise **Demonstrate a proper warm-up is used immediately. By gradually working up to a high level of exercise, a person can protect himself both from injury and from **Demonstrate a proper cool-down the derailment of his brand new exercise routine. Certain health conditions can greatly impede the ability to begin **Demonstrate proper stretching technique or maintain a healthy exercise routine. Obesity and pregnancy can deplete the body’s capability to withstand high-impact exercise. People with old or chronic injuries may also be advised to avoid high-impact workouts, as there is a good chance that re-injury may occur.

Low-impact aerobics provides an alternative form of exercise for those with debilitating conditions. Some health experts feel that forms of low-impact exercise are better overall, as even perfectly healthy people may develop joint or muscle problems after the repeated strain of many years of high-impact activity. By raising heart rate without excess strain, some experts believe a person can get all of the benefits of a high-impact workout without the increased potential for injury.

Many gyms and dance studios offer low-impact aerobics classes on a daily or weekly basis. At the beginning of a workout program or after an injury, even these classes may cause some strain or injury. Consult with the instructor about modifications to make the movements easier if strain or long-lasting pain occurs after the first class. Make sure to consult your physician before actively participating in any exercise program.

Disadvantages Those who participate in high-impact aerobics are more likely to sustain overuse injuries than those who participate in low- impact aerobics. If you are injured or are new to exercising, low-impact aerobics, such as water aerobics, provide a workout while reducing the risk of new or further injury. Both high- and low-impact aerobics classes may have complicated choreography that takes time to master.

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Improve Fitness

Maximize Performance Lose Weight

90-100% 80-90% 70-80% 60-70% 50-60%

MAXIMUM HARD moderate light very light BENEFITS

Helps fit athletes Increases Improves Improves Helps with develop speed max performance aerobic fitness basic endurance recovery capacity for shorter and fat burning sessions

Maximal Heart Rate (mhr) Formula: 220 - age x % intensity. Example: 45 years old, 60% intensity — 175 mhr (220-age) x .60 (percent intensity) = 105 (target heart rate) 45 years old, 60% intensity — 175 mhr (220-age) x .80 (percent intensity) = 140 (target heart rate)

Aerobic exercise can be any activity that uses large muscles in continuous rhythmic motion to elevate your heart rate — such as walking, swimming, cycling or rowing, just to name a few. The American Council of Sports Medicine recommends aerobic activity for at least 20-60 minutes a day, 5-7 days per week.

10 CAROTID PULSE | RADIAL PULSE CUROBIKS FITNESS

carotid pulse To find and count the carotid pulse, place the index and middle fingers gently on the side of the neck, beside the throat. Be careful to press down lightly.

RADIAL pulse The radial pulse can be found by placing the index and middle fingers lightly over the radial artery of the wrist. It is directly in line with the thumb.

10-Second Count Find your pulse with either of the two methods. Count the number of times your heart beats within 10 seconds, starting with zero.

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10 SECOND HEART RATE TARGET COUNT Use this chart to find your target heart rate. AGE 55% 60% 70% 80% 85% Find the age that is closest to your age and 15 19 21 24 27 29 then use the values in that row. 20 18 20 23 27 28 25 18 19 23 26 28 30 17 19 22 25 27 35 17 19 22 25 26 40 65-85% 17 18 21 24 26 Target heart rate should 45 16 18 20 23 25 be 65 - 85 percent during aerobic exercise. 50 16 17 20 23 24 Knowing your target heart rate can help you pace 55 15 17 19 22 23 yourself during aerobic 60 15 16 19 21 23 exercise sessions. 65 14 16 18 21 22 70 14 15 18 20 21 75 13 15 17 19 21 80 13 14 16 19 20

Max Min TARGET MAX TARGET Min TARGET MAX TARGET AGE Heart Rate 60 seconds 60 seconds 10 seconds 10 seconds Choose the target heart rate level that is appropriate for you. Always err to the side of caution. 15 205 103 174 17 29 *Remember to seek the advice of a physician 20 200 100 170 17 28 before beginning any exercise program 25 195 98 166 17 28 30 190 95 162 16 27 35 185 93 157 16 26 40 180 90 153 15 26 45 175 88 149 15 25 50 170 85 145 15 24 55 165 83 140 14 23 60 160 80 136 13 23 65 155 78 132 13 22 70 150 75 128 13 21 75 145 73 123 12 21 80 140 70 119 12 20

12 TARGET HEART RATE | REFERENCES | NOTES CUROBIKS FITNESS

References http://en.wikipedia.org/wiki/Line_dance http://en.wikipedia.org/wiki/Balkan http://en.wikipedia.org/wiki/Madison_(dance) http://www.youtube.com/watch?v=xg-YpbysuqE http://en.wikipedia.org/wiki/Billy_Ray_Cyrus http://en.wikipedia.org/wiki/Achy_Breaky_Heart http://www.cut-a-rug.com/Swamp%20Thang.htm http://en.wikipedia.org/wiki/Crazy_Little_Thing_Called_Love http://en.wikipedia.org/wiki/Dwight_Yoakam http://en.wikipedia.org/wiki/Country-western_two-step http://en.wikipedia.org/wiki/Waltz http://en.wikipedia.org/wiki/Polka http://en.wikipedia.org/wiki/Swing_ (dance) http://en.wikipedia.org/wiki/Electric_Slide http://en.wikipedia.org/wiki/Chicken_Dance http://www.humana.com/resources/healthy_living/articles/exercise/stretch.aspx http://tonishealthblog.wordpress.com

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14 NOTES CUROBIKS FITNESS