Let’s Try Out STRONG by Zumba

LBeautiful Saturday morning to give a try with STRONG by Zumba. I have been a licensed instructor for STRONG for almost two years and I wanted to give it a try with FiA.

Layout of STRONG 

STRONG has four quadrants. Quadrant 1 (Ignite) is low intensity, just getting the heart rate up. Quadrant 2 (Fire Up) is a little more intense, increasing cardio. Quadrant 3 (Push Your Limits) is the peak of the cardio. Quadrant 4 (Floorplay) is bringing the intensity down with ab work on the mats.

The Thang 

Warm Up: Included squats, lunges, plank walkouts and various stretches to get the blood flowing and the body loose.

Quadrant 1: 

Song 1: TRACK: ZUMBATRON
0:00 Knee Lift with Rotation
0:33 Jump Rope
0:47 Knee Lift with Rotation
1:00 Front Tap + Squat (Rotation)
1:33 Runners Lunge > Plank Shooter > Push up 1:47 Runners Lunge
2:00 Step Front > Jack > Deep Squat
2:33 Front Tap + Squat (rotation)
3:02 Active Recovery

Song 2: TRACK: FEEL THE GROOVE
3:07 Prisoner Squat + Knee Lift with Rotation
3:42 Knee Lift + Elbow Strike
3:57 Jab Shuffle + Step together, out (jump) > Squat 4:27 Upper cut
4:43 Jab Shuffle + Step together, out (jump) > Squat 5:13 Upper cut
5:42 Prisoner Squat + Knee Lift with Rotation
6:13 Knee Lift + Elbow Strike
6:28 Active Recovery

Song 3: TRACK: GET STRONG, MOVE AROUND

6:34 Front Lunge + Hop Switch
6:47 Side Kick
7:02 Front Lunge + Hop Switch
7:08 Side Tap + Shoulder Press
7:32 Demi Squat with Cross Punch (rotation) + Knee Lift with Cross Punch 8:02 Side Kick
8:18 Front Lunge + Hop Switch
8:26 Side Tap + Shoulder Press
8:49 Demi Squat with Cross Punch (rotation) + Knee Lift with Cross Punch 9:20 Down to Plank > Pike
9:36 Pike > Shoulder Press
10:07 Demi Squat with Cross Punch (rotation) + Knee Lift with Cross Punch 10:39 Active Recovery

Quadrant 2

Song 1: TRACK: Ta’ Lindo
Step tap with core rotation 16x

Skaters with Squat 4x

Ginga 8x

Burpee set up to Burpee 2x4x

Step tap with core rotation 16x

Grapevine with pause to 3 single sided knee lifts 8x

Step Tap with Rotation 16x

Skaters with jump 4x

Ginga 8x

Burpee set up to Burpee 2x4x

Step tap with core rotation 16x

Grapevine with pause to 3 single sided knee lifts 4x8x

Add jump to 3rd knee lift 4x

Ginga 8x

Step Tap with Rotation 16x

Song 2: TRACK:Mueve tu Q
Upper Cut single-single-double 4x

Jog in place to jumping jacks to upper cuts 4x

Curtsy lunge to side lift with lateral crunch 6x

Curtsy pulse x3 to side lift with lateral crunch 4x

Sumo squat core rotation with chopper 32x

Curtsy lunge to side lift with lateral crunch 6x

Curtsy pulse x3 to side lift with lateral crunch 4x

Prep for Plank
Plank step touch each side 4x 2x

Mountain Climbers 30x

Upper cut single-single-double 4x

Walking Jog in place to jumping jacks to upper cuts 4x

Song 3: TRACK: No Existen Dos
Samba Lunge with Rotation
Front knee lift repeaters to Runner Lunge
March
Plank walkout to step touch, plank walkout to standing step touch
March
Samba Lunge with Rotation
Front knee lift repeaters to Runner Lunge
March
Plank walkout to jacks, plank walkout to standing jack step touch with arm variation
Plank walkout to jacks, plank walkout to standing jack step touch with arm variation

Quadrant 3

Skater + back step 8+8

Jump + turn + squat 4

Jump + turn + plank 4

jog/recovery

jumping jack touching the floor + high knees 8

punch side-front-side front 8+8+8+8

Skater + back step 8+8

jumping jack touching the floor + high knees 8

punch side-front-side front 8+8+8+8

step touch recovery 8

TRACK2: PUSH
TIMECODE MOVE REPS
march 8

jump side + front + side + front + run + jump up 8

skater 16

Plyo Lunge 8

runners lunge 8

plyo lunge 8

runners lunge 8

Active recovery

plie isolated squat 16

upper cut 32

ply push-up
8

Song 3:
jump side +front + side + front + run + jump up 4

recovery 16

side shuffle+2 punches
& 2 knee lifts
side suffle+ high knee side suffle + +2 punches & 2 knee lifts
side suffle + run back 2

burpee 8

recovery

side shuffle+2 punches+2 knee lifts + high knee + repeat and run back 2

burpie 8

recovery 3

side steps+3 step touch 4

4 adductor + 4 single squat

side shuffle + 2 knee lift

burpee 8

side suffle+2 punches & 2 knee lifts

march 8

Quadrant 4:

Contained many AB workouts including: Russian Twists, scissor kicks, tricep dips, LBC’s, and flutter kicks

Thank you FiA sisters for joining me!!

We ended it with prayers and introducing our two FNG’s!
And then Coffeteria 🙂

Originally posted to FiA Nation

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