Session Handout
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SESSION HANDOUT Zumba® in the Circuit (ZIC) Shemane Nugent Zumba® Convention Presenter 2011 & 2012 London Zumba® Conference Presenter 2012 ZJ Trainer Australia 2011 ZIC Developer 2010 Session Objective The exciting dance rhythms of a Zumba fitness class combined with state-of-the-art Curves equipment provide a complete, fun, and effective workout. ZIC gives Zumba instructors more opportunities to grow individually and share their love for teaching a Zumba fitness class with an entirely new audience. Find out everything you need to know about teaching Zumba in the Circuit at a Curves facility or in your gym! History of ZIC In March 2010, Beto Perez and Curves owner Gary Heavin created Zumba® in the Circuit. Zumba® Jammer Shemane Nugent was commissioned to help develop the program and test it in seven Curves clubs in Texas. Immediately, both Curves members and Zumba instructors involved in the test embraced this fun new program! Zumba in the Circuit was launched at the 2010 Zumba Convention in Orlando and at Curves conventions around the world for the first time in 2010. What is a ZIC Class? In this 30-60 minute workout, participants move around the circuit, changing stations every 60 seconds from strength training exercises to dancing in between stations. The ZIN member leads the class in the center of the circuit, encouraging participants on both the machines, and dancing. It is challenging to direct participants to change stations on the 60 second cues and teach choreography, but ZIC is a fabulous way for new instructors to hone their teaching skills and for seasoned instructors who don’t want to worry about too much choreography. The most important part of this class is to get back to the basics: dance and have fun! Guidelines It is imperative to structure the ZIC class as you would a basic Zumba® Fitness class. Use the 70/30 rule and a variety of music. 2 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit What is Circuit Training? Circuit Training involves a series of prescribed exercises with rest or recovery periods built in between each exercise. Because of its structure, circuit training can provide significant improvements in muscular strength and endurance, aerobic capacity and body composition. The purpose of circuit training is to enhance one or more components of fitness by performing a variety of exercises or movement patterns, each for a specific amount of time and ordered in a predetermined sequence. It increases muscle strength and endurance, metabolism and lean muscle mass, while decreasing bone loss, which can reduce the risk of osteoporosis. Major sections of the class (for a 30 or 60 minute class) 1. Warm up 5-10 minutes 2. Interval Training 20- 45 minutes 3. Cool Down 3-8 minutes Objective of class Toning Cardio Dance Teaching in the Round The instructor “floats” around the room, facing each person, never facing the same direction for long. It’s ok if students are not on the same “foot”. Just keep them moving. Communication is the key. Look at your students. Smile, relax and have fun! 3 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit KISS – Keep it simple, sweetheart Keep your moves simple, using only 1-2 base moves per minute Repeat your steps for the 2nd group. They’ll be watching and will be eager to try the steps. Your space may be limited so be aware of your traveling pattern and large ranges of motion Use caution during turns and pivots Modify choreography in layers Application of the Zumba® Formula All dance steps can be put together today to create choreography using the Zumba® Formula following the chorus/verse/musical break structure of most songs. Rhythmic, fitness and directional changes can be added to create a variety of routines to different music genres. In addition, many of the Zumba core steps can also be used in ZIC routines by adding style and attitude! Basic Steps & Variations Dance Step Description Variations Salsa Front, side, back, etc.. Do only 1 style for a minute Merengue March, V step, 6 count step Do only 1 style for a minute, change arms Cumbia Basic, machete, sleepy leg Do only 1 per minute Belly dance Hips, hands, body roll Egyptian hands Hip Hop 4 knees sequence Add arm variations each minute 4 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Teaching ZIC in a non-Curves gym After having successfully completed the ZIC quiz at www.zumba.com, ZIN members may also teach ZIC outside of a Curves facility. Although ZIC is designed to be 30 minutes, you may also teach it for 60 minutes. Simply set up a circuit atmosphere in your studio using tubes, weights and steps, with space in between each for participants to follow your Zumba® dance moves! The ZIN member stands in the center and teaches in the round, then brings the class together at the end for a cool-down stretch. Or a ZIC class can be taught from the front just like a regular Zumba® Fitness class using the music provided or by editing your own! A sample circuit might be: 1. Upper body strength/shoulder press with weights 2. Dancing 3. Lower body exercise/lunges 4. Dancing 5. Middle body work/Standing abdominal crunches 6. Dancing 7. Bicep curls with tubes 8. Dancing 9. Squats 10. Dancing 11. Tricep kickbacks with weights 12. Dancing 13. Upper back squeeze with weights 14. Dancing Music Music for ZIC has Beto’s cues inserted at every minute interval. The cues should be loud and clear. Using pinpoint tabs, adjust the music volume so it fades as the cues get louder. You can create your own ZIC mix! Download the FREE Audacity or Garage Band music editing programs on the zumba.com website. 5 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Choreo Notes Song: Abdel Khader Artist: Tres Mundos Found: iTunes Rhythm: Belly dance/reggaeton Choreography by: Shemane Nugent [email protected] Song Choreography Notes Part A Show bellydance hands B Reggaeton slide R 4x/L 4x; 4 Count “1” before starting knees, 2 hips, slow hip circle; 2 sets C Basic bellydance R/L 4x; To side 4x B Reggaeton slide R 4x/L 4x; 4 knees, 2 hips, slow hip circle; 2 sets C Basic bellydance R/L 4x; To side 4x D 4 steps forward, step touch Start by walking through without arms & back 2x, knees (hold 3/6); 5 slowly build. Muscle arms sets C Basic bellydance R/L 4x; To side 4x B Reggaeton slide R 4x/L 4x; 4 knees, 2 hips, slow hip circle; 2 sets D 4 steps forward, step touch Muscle arms back 2x, knees (hold 3/6); C Basic bellydance R/L 4x; To side 3x 6 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Runaway Baby by Bruno Mars Choreography by: Shemane Nugent Song [email protected] Notes Part Intro Shimmy/Tap R/L 8x Verse A 2-Tap/Salsa Combo: Tap R/L; Salsa R; Tap R. Tap L/R; Salsa L; Tap L. 2 sets. Verse B Jerk: Facing side, lunge & extend arms overhead, R/L in a jerking motion 3x; Hip shift 3x Chorus Run SSDBL R & L; Heel/toe shift to R/L Break Taps 8x Verse A repeat Break Crossover/2-step back: Step, crossover move forward & 3x shimmy; 2-step salsa back Chorus Runaway 4 sets Run SSDBL R & L Heel/toe shift to R/L *no heel shift on last set 7 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Song Part La Paga by Juanes & Taboo Notes Rhythm: Latin Pop Choreographed by Shemane Nugent A Flowing Beto Shuffle 16 Counts Side Step R 2x, Step Touch in place 2x. Arms are wide, opposite over/under circles. Repeat L B Cumbia/Janet Jackson lunge: 32 Counts Basic Cumbia 3x, Lunge R side. R heel of hand to head, L extended to L side. Repeat L. 4 sets A Flowing Beto Shuffle 16 cts B Cumbia/Janet Jackson lunge 32 Counts A Flowing Beto Shuffle 32 cts C Knees & Lunges: 48 cts Knees w/boxer arms 4x; Knees bending at waist 4x; Knees w/arms under legs 4x; Samba lunge 4x D Sleepy Leg: 32 cts Sidestep to R 8x, L 8x 2 sets B Cumbia/Janet Jackson lunge 32 Counts Modification: add jumps instead of JJ lunge A Flowing Beto Shuffle 32 cts C Knees & Lunges 32 cts 8 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Song Boom by P.O.D. Notes Part Choreography by: Shemane Nugent Intro Instrumental Intro boxing technique Show toe pivot on hook 24 counts A Verse 1a Two jabs, One hook, pivot toe Jab Hook 16x Combo 32 counts B Verse 1b Front kick 2x, Back kick 2x Kick Combo 16 counts C Chorus 2 Jumping jacks with hold, Destroza 16 counts 2x A Verse 1a Same as previous Jab Hook Combo 32 counts B Verse 1b Same as previous Kick Combo 16 counts C Chorus 2 Jumping jacks with hold, Destroza 32 counts 4x D Breakdown Intro Speed bag Face front, squat E Break 16 counts, Speed bag Right 32 Counts 16 counts, Speed bag Left B Verse 1b Same as previous Kick Combo 16 counts 9 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit C Chorus 2 Jumping jacks with hold, Destroza End with a punch & knee lift 32 Counts 2x 10 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit Chiquilla (Portuguese Version) Cumbia/Samba Artist: A.B Quintanilla/Kumbia Kings Choreographed by Shawnee Rioles 00:00- A Basic Samba Breakdown R/L-12x 00:15 Intro (Simple popped knees w/ hips) 00:16- B Basic Samba Full-time 00:23 Bridge R/L- 16 counts (Can modify to breakdown pace) 3 step travel to Right w/left heel 00:24- C kick- Right hand touches foot 00:41 Verse 3 step travel to Left w/right heel kick-Left hand touches foot Perform sequence 16x Left leg crosses over Right, Sleepy leg w/ crossover travel to Right- Arms framing body- 7x 00:42- D Fun Jump with clap 00:50 Interlude Right Leg crosses over Left Sleepy leg w/ cross over- Arms framing body- 7x Fun Jump with clap Cumbia Rock Back, R/L with L shape arms-14x 00:51- E Cumbia front/back, Left leg facing 01:14