AEROTHENICS

AEROTHENICS - a 20 minute aerobic routine complete with warm up and cool down of 3 mins. each and exercise proper of 14 mins. executed with the music at a tempo of 128 beats per minute.

(Note: the accompanying video is not for public dissemination.  It should only be used by prospective leaders in preparation for the Feb. 16 event, for them to learn the exercise routine)

1. Walk in place          32 cts.
2.  Run in place           32 cts.
3.  Reach and  stretch arms across diagonally upward  8 cts.
                                    across the body                     8 cts.
                                    down towards the feet             8 cts.
                                    forward

4.  Neck rotation > (swd) R, L, upwrd, downward 2X -
        (Swd R, front, swd L, front, Up, front, down, front)
5.  Arms swd . reaches to the side                                      16 cts.
6.  Fingertips on shoulders, shoulders circling fwd 4X and bwd 4X            16 cts.
7.  Trunk bend swd R, fwd, swd L, bend knees, double arm reach upwd    4 cts. each
8.  Side lunges                                                                     8 cts.
9.  Half squats, arms reaching up                                           8 cts.
10. Heels raising           4X
11. Ankle and calf stretch     5 cts. Ankle,                              8 cts.     Calf, R & L
12. Quadriceps stretch > R and L                                          8 cts. each
13. Ankle rotation > R and L 4 cts. Reverse (clockwise, counterclockwise)
14. Run in place                 2X                                             16 cts.
     Straddle run in place      2X                                             16 cts.
15. Walk fwd and bwd, arms pushing fwd                8 cts. or 4X alternate
     Walk swd R and L, arms pushing swd
     Walk fwd and bwd, arms pushing upwd
     Walk swd R and L, arms pushing downwd

16. Walk fwd and back, elbows flex and touching     8 cts. Or 4X alternate R and L
     Walk swd R and L, lifting bent or flexed forearms
     Walk fwd and back, triceps press
     Walk swd R and L, hands on shoulders, biceps curls swd
     Walk fwd and bwd, fling hands on chest
     Walk swd R and L, biceps curls down

17. Walk fwd and bwd with alternating knee raise         4X Alt
      Walk swd R and L with alternating side lunges       4X Alt
      Walk fwd and bwd with alternating knee flex           4X Alt
      Walk swd R and L with alternating step and hop     4X Alt
      Walk fwd and bwd with alternating knee raise 3X    4X Alt
      Walk swd R and L with alternating side lunges 3X  4X Alt
      Walk fwd and bwd with alternating knee flex 3X      4X Alt
      Walk swd R and L with alternating hop alt 3X   

18. Grapevine swd R and L heel touch swd 4 alternate
      Grapevine fwd and bwd with heel touch fwd
      Grapevine swd R and L with squat jump and clap
      L knee raise 3X, walk swd and reverse     4X alternate R and L
      L side leg raise 3X, walk swd and reverse
      L knee flex 3X, walk swd and reverse
      Walk fwd heel drop 3X reverse moving bwd

19. Walk swd and R mambo fwd, reverse other side     4X alternate R and L / 8cts. each
      Walk swd and run in place with arm reaches upwd 4X alternate R and L / 8cts. each
      Walk fwd and shoulder shake fwd         2X swd with trunk slightly fwd
      Walk swd and jumping swd R and L

20. Step hop clap         4X
      Hip swing              8 counts                All 2X
      Step hop clap        4X
      Hip swing              8 counts

21. Walk fwd, knee raise with elbow knee touch                2X
      Walk bwd, knee raise with elbow knee touch               2X
      Step and elbow knee touch place           8 cts
      Walk fwd, kick leg across body                                  2X
      Walk bwd, kick leg across body                                 2X
      Kick leg across body in place alternately                    8X       
      Walk fwd, knee raise and clap under raised knee         2X
      Walk bwd, knee raise and clap under raised knee        2X
      Step, knee raise and clap under raised knee alternately in place
      Run fwd, then hip swing in place             4 cts.  2 sets
      Run bwd, then hip swing in place            4 cts.  2 sets

22. Repeat from #15, #16 only up to fling hands on chest then
      Walk swd fling arms bwd dwnwd
      Walk fwd swing arms across body
      Walk swd fling arms bwd

23. Run in place                             4 cts.           4 sets
      Straddle run with hip sway        4 cts .           4 sets

24. Walk fwd then knee raise
      Walk swd then side leg lunge
      Walk fwd then knee flex
      Walk swd then hop with knee raise
      Walk fwd then alternating 3X knee raise
      Walk swd then alternating 3X leg swd lunge
      Walk fwd then alternating 3X knee flex
      Walk swd then alternating 3X step and hop
      Walk fwd then heel drop    3X     2 sets
      Walk bwd then heel drop   3X     2 sets
      Grapevine swd with squat, hop and clap
            Reverse other side    4 cts. Alternate R & L

25. 3 knee repeater then walk swd and reverse         4 alternate
     3 leg repeater swd, walk swd and reverse
     3 knee flex repeater, walk swd and reverse

26. a) Step, op and clap moving fwd 4X
         Hip sway in place         8 cts.         All 4 alternately
     b) Reverse a)

27. Walk 4X swd and 1 mambo in place        4 alternately R and L
      Walk 4X swd and run in place 4 cts.
         Reverse
      Walk fwd 4X and shoulder sake 4 cts.
          Reverse
      Walk swd 4X and jump swd     4 cts.
          Reverse

28.  Run in place                    8 cts.     2 sets
       Straddle run in place        8 cts.     2 sets
       Alternate knee raise fwd and walk in place     4X - 8 cts. each
       Alternate leg kick fwd and walk in place         4X - 8 cts. each
       Stretch and reach walk fwd
       Step and hop fwd and bwd
       Run 4X and straddle run 4X         4 sets

29. Repeat #3

30. Cool down > reverse order from 13 going back to 4

31. Walk in place 16-32 cts.

(Consultants: The College of Human Kinetics, University of the Philippines, Diliman)   

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