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