WATERinMOTION® Statement Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education’s AQUATIC FUNDAMENTALS program, WATERinMOTION® is a pre-choreographed, vertical exercise program that can meet the cardiovascular and muscular training needs of your participants in under an hour. TRACK TITLE ORIGINAL ARTIST* TYPE TIME 1 Break Free Ariana Grande featuring Zedd Warm Up 5:01 2 Cupid Shuffle Cupid Linear 4:49 3 I Love Music The O’Jays Lateral Travel 4:50 4 Live for the Night Krewella Speed 4:49 5 Shake It Off Taylor Swift Group 4:49 6 The Heat is On Glenn Frey Suspension 4:49 7 Bailando Enrique Iglesias Upper Body 4:37 8 Rather Be Clean Bandit featuring Jess Glynne Lower Body 4:37 9 Right Now Rihanna Core 4:38 10 Wishing On A Star Rose Royce Flexibility 2:46 11 The Other Side Jason Derulo Bonus (Flotation) 4:37 *Songs not performed by the original artist ©2015 SCW Fitness Education www.waterinmotion.com 1 Changing the Tide in Water Exercise Choreographer: Connie Warasila Eleven diverse segments, Education Authors: Connie Warasila with a specific song track Sara Kooperman, JD for each, will utilize fresh, yet simple movement Education Presenter: Sara Kooperman, JD patterns to invigorate Music: Muscle Mixes® participants regardless of age, skill or fitness Presenters: Sara Kooperman level Instructors will Minda Kjar learn to use every inch Christopher Henry Jessica Pinkowski of the pool with well Manuel Velazquez planned transitions Ken Keet and carefully organized Ann Gilbert sequencing for workouts Cheri Kulp Cheryl Ciapetto you’ve dreamed of, that are a cinch to integrate. Support Team: Claudio Cornejo Our experts pull them Shawn Hamilton together and remove Nathan Poremba the need to analyze and prepare choreography, © 2015 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The choreography, images, and DVD material contained herein are the exclusive property of SCW find the perfect music Fitness Education who reserves all rights to public performance, distribution and licensing. These and prepare the structure materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the of the class—we leave terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in you with room to focus any manner is strictly prohibited. Not for resale. on your students! Produced exclusively for Water in Motion® by Fitness Initiatives LLC, a Muscle Mixes Music company. This compilation 2014 © & ℗ Fitness Initiatives LLC. ©2015 SCW Fitness Education www.waterinmotion.com 2 Abbreviation Key **Use the following, if needed, to decode the choreography notes listed on the following pages: OPP ..... Opposite B ..... Back ALT ..... Alternating DBL ..... Double CC ..... Cross Country SSD ..... Single – Single – Double L ..... Left TVL ..... Travel R ..... Right F ..... Forward JJ ..... Jumping Jack ©2015 SCW Fitness Education www.waterinmotion.com 3 About WATERinMOTION® WATERinMOTION® stays true to the fundamentals of aquatic fitness while incorporating choreography that is unique and pre-formatted to specifically match water tempo music. Even instructors find these more challenging tracks refreshing. The difference between WATERinMOTION® and other aqua fitness classes are innumerable. The integrity of this program, however, is maintained and respected over time with each new movement installment. WATERinMOTION® is at once similar to and different with from any other aqua class you have ever experience and it is renewed 4 times a year in licensed facilities! Intelligent, ingenious movement prescribed to inspiring music frees instructors to integrate WATERinMOTION® seamlessly and reach innumerable audiences. ©2015 SCW Fitness Education www.waterinmotion.com 4 Choreography Notes Track # 1 Track Focus Warm - up Track Length 5:01 Song Title Break Free BPM 136 Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Jog heel 16 R Begin with a jog SOCCER KICK 0:16 A Verse 1 2 x 8 Alternating soccer kick ALT Soccer kick F 8 R If you want it, take it 2 x 8 ALT Flick Kick F 16 R I only wanna die alive 16 flick kicks JOG PUNCH RIGHT 0:44 B Chorus 1 4 x 8 Jog This is the part when I 32 R Jog and punch punch (Arms: Punch R, L, FR, FL, ext/int rotation x2) say I don’t want ya LOW POWER JACK 1:12 C Bridge 1 4 x 8 Neutral Power JJ 16 (synthesizer) Low jack 1:40 A Verse 2 4 x 8 SOCCER KICK 1 R You were better, deep Alternate soccer kick 2:08 B Chorus 2 4 x 8 JOG PUNCH RIGHT 1 R This is the part when I Break free/jog punch 2:37 C Bridge 2 4 x 8 LOW POWER JACK 1 (synthesizer) Low jack, up and out 3:05 A Verse 3 4 x 8 SOCCER KICK 1 R If you want it, take it 3rd time, soccer kick 3:33 B Chorus 3 4 x 8 JOG PUNCH RIGHT 1 R This is the part when I Break free 4:01 C Bridge 3 4 x 8 LOW POWER JACK 1 (synthesizer) Low jack 4:30 B Chorus 4 4 x 8 JOG PUNCH RIGHT 1 R This is the part when I Break free/jog punch Finish 1 x 1 Land wide, punch right V1 C1 B1 V2 C2 B2 V3 C3 B3 C4 Trainer’s Tip: This warm-up incorporates a LOW POWER JACK during the 3rd. block. Instruct a neutral level to avoid an intensity too high for the warm-up period. ©2015 SCW Fitness Education www.waterinmotion.com 5 Choreography Notes Track # 2 Track Focus Linear: forward/backward Track Length 4:49 Song Title Cupid Shuffle BPM 140 Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Jog 16 R Jog JOG PUSH DOWN 0:16 A Verse 1 4 x 8 Jog x4, Twist x4 They say I’m a rapper, 4 R Jog and press down (Arms; Press down to OPP foot, triceps press) and I say no TO THE RIGHT 0:42 B Chorus 1 1 x 8 Run TVL R x7, hold on “8” 1 RL To the right, to the right Run side Run TVL L x7, hold on “8” 1 x 8 Kick x4, CC x4 TVL F 1 R Now kick Kick Run TVL R x7, hold on “8” 1 x 8 1 RL To the right, to the right Run side Run TVL L x7, hold on “8” 1 x 8 Kick x4, CC x4 TVL B 1 R Now kick Kick it high ROCK IT LONG Down, down, do your Extend the hip, rocking 1:10 C Bridge 1 2 x 8 1 R Long Lever Rocking Horse x7, swing through dance horse 2 x 8 Long Lever Rocking Horse x7, swing through 1 L Down, down, do your Change legs 1:37 A Verse 2 4 x 8 JOG PUSH DOWN 1 R Now you see what I Jog and press 2:05 B Chorus 2 4 x 8 TO THE RIGHT 1 RL To the right Run right 2:33 C Bridge 2 4 x 8 ROCK IT LONG 1 RL Down, down, do your Rocking horse 3:00 A Verse 3 4 x 8 JOG PUSH DOWN 1 R Do the cupid shuffle Press it down 3:27 B Chorus 3 4 x 8 TO THE RIGHT 1 RL To the right Run right 3:55 C Bridge 3 4 x 8 ROCK IT LONG 1 RL Down, down, do your Rocking horse 4:22 B Chorus 4 4 x 8 TO THE RIGHT 1 RL To the right Last run right Finish 1 x 1 Twist and push right V1 C1 B1 V2 C2 B2 V3 C3 B3 C4 Trainer’s Tip: Maximize the use of the lyrics to help you remember the moves for this track. On the Chorus, the words start out, “To the right” so you know you’ll be moving to the right. Also notice that the rocking horse uses long levers for the leg movements. Detailed instruction about this move might be needed when you introduce it to your clients. ©2015 SCW Fitness Education www.waterinmotion.com 6 Choreography Notes Track # 3 Track Focus Lateral Travel Track Length 4:50 Song Title I Love Music BPM 140 Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Jog 16 R Wide jog WIDE JOG 0:15 A Verse 1 4 x 8 Wide Jog Makes me laugh, makes 32 R Bigger wide jog, arms up (Arms: OPP pull under water x4, overhead x4) me smile FAST JACK SHUFFLE 0:43 B Chorus 1 1 x 8 Land tempo JJ x4 TVL R, 1 I love music Fast jack shuffle Land tempo JJ in “3” (out/in/out, in/out/in) Land tempo JJ x4 TVL L, 1 x 8 1 Long as its swinging Now left Land tempo JJ in “3” (out/in/out, in/out/in) Land tempo JJ x4 TVL R, 1 x 8 1 I love music Travel side 4 Land tempo JJ in “3” (out/in/out, in/out/in) Land tempo JJ x4 TVL L, 1 x 8 1 Long as its swinging One more Land tempo JJ in “3” (out/in/out, in/out/in) JUMP TUCK RIGHT 1:10 C Bridge 1 1 x 8 (guitar solo) Jump tuck side Jump tuck TVL R 4 1 x 8 Jump tuck TVL L 4 Both legs 1 x 8 Jump tuck TVL R 4 Use your arms 1 x 8 Jump tuck TVL L 4 1:37 A Verse 2 4 x 8 WIDE JOG 1 R I’m so happy to be in Wide jog 2:05 B Chorus 2 4 x 8 FAST JACK SHUFFLE 1 I love music Lateral move, jack 2:32 C Bridge 2 4 x 8 JUMP TUCK RIGHT 1 R (guitar solo) Tuck jump 3:00 A Verse 3 4 x 8 WIDE JOG 1 Makes me laugh Wide jog, bigger 3:26 B Chorus 3 4 x 8 FAST JACK SHUFFLE 1 I love music Shuffle jack 3:54 C Bridge 3 4 x 8 JUMP TUCK RIGHT 1 (guitar solo) Big scoop 4:21 B Chorus 4 4 x 8 FAST JACK SHUFFLE 1 I love music Jack shuffle again Finish 1 x 1 Land wide, both arms side punch down V1 C1 B1 V2 C2 B2 V3 C3 B3 C4 Trainer’s Tip: The use of arms out of the water during WIDE JOG offers an increased challenge to the core muscles for stability.