1. Ashlie Escalle and Brenda Mondragon
Dance!
Ashlie Escalle and Brenda Mondragon

2. What You Need! Open space like a gym or studio with wood floors
Jazz shoes or tennis shoes
Shorts or form-fitting pants along with a shirt that isn’t too loose or too tight
iHome
Preferred music
DVD player
Hair band for long hair
Water bottle
Towel
Watch

3. AHS Dance studio or large gym
Location
AHS Dance studio or large gym
Get situated in a large room and make sure you have enough room to dance. Play fun music when stretching like new pop songs!

4. Safety Concerns
Make sure to really stretch before the actually dancing to avoid pulling any muscles
Drink lots of water to stay hydrated
Make sure to have all the right equipment and attire
Do not try to over work your muscles when dancing
No messing around
Follow directions to avoid injury
Do not try to over stretch, be patient with your body

5. Warm-up/Stretch Stretch (25 minutes)
Jog in place or around the gym to get your body warmed up and your muscles moving, not so stiff (2 min.)
With feet placed a tad more than shoulder width apart, stretch over left and right (2 min.)
Bend over and try to touch the floor with your finger tips, don’t worry if you can’t touch the floor yet (2 min.)
Right and Left runner’s lunges with arms on the floor and elbows on the floor (Make sure to keep knee right above your ankle to avoid injury) (4 min.)
Butterfly flat back then relax your back (4 min.)
Pike (legs stretched out straight in front of you) Try to touch your toes when flexed and pointed (4 min.)
Sit in a straddle where both legs are as far out as they can go. Stretch left, right, and center (7 min.)

6. Abdominal Warm-Up 10 minutes! Lay down on the floor with knees bent
Do 20 crunches forward with arms behind head. Make sure not to use your arms to left your head up. Try to get your shoulders off the ground (3 min.)
Then do 20 with right leg on left knee and switch (3 min.)
Raise both legs up while doing crunches, arms are straight out (1 min.)
3 Planks for 30 seconds (1 ½ min.)
Cobra stretch to work on the abs (1 ½ min.)

7. Turns 12 minutes for turns
Chaines (3 min.) Keeps arms up like you’re holding a beach ball. Keep shoulders down and toes pointed. Make a chain with your feet.
Piques (3 min.) Body same like before but keep right or left leg pointed at the knee.
Pirouette (6 min.) Basically a front pique, can move forward with it.

8. Leaps 12 minutes for Leaps
3 min. Right leaps. Use your right leg to lead and chase then leap!
3 min. Left leaps. Use your left leg to lead, chase, then leap!
3 min. Turning jetees. Do a chaine into a right leap.
3 min. Russians. Do a chase, then turn your hips towards the front and leap!

9. Cool Down
Make sure to take 1 minute to stretch your legs and arms before being down with your workout. Stretching after your workout helps prevent muscle damage