2017 issue 3 my daily shuffle 2017 issue 3 final | Page 5

My Daily Shuffle Issue 3, 2017
Get up and DANCE!
Warm up!
From our legendary secretary Debbie
Warming up is an important part of any dancing session to help avoid inju-
ries, but how exactly do we go about it? Here is a routine to go with some fun
and upbeat music, promised to boost your energy and mood
Do the following in order with no pause, each move goes for 4x8 counts.
and not moving your right
foot, repeating 4 times,
then back to standing on
two feet together at centre.
7. Jump from side
to side with feet
together.
1. Jump on the spot with forward, together, side, to-
two feet.
gether, back, together, side,
2. Change weight from one together. Make sure you
foot to another, as if you’re shift your weight over the
stepping foot. This fills one
running on the spot.
count of 8, and is done four
3.
Keep
times in total.
changing
weight from
foot to foot,
but add a
twist
of
body.
4. Go back
to jumping
on two feet.
Relax limbs.
5. Without lifting your left
foot, step with your right:
8. Jump forward
and back with feet
together.
9.
Jog across
room for 4x8
counts then come
back to centre.
10. Feet apart,
bend
your
knees but keep
your
back
straight
and
upright. Slowly
raise your arms
above
your
head as you inhale deeply
for 4 counts, then exhale
and lower your arms slowly
for 4 counts. This takes one
6. Now repeat on the other count of 8 in total, so re-
side, stepping with your left peat this three more times.
Now you’re ready for static stretches. Because the body is still cold (we haven’t done
rigorous exercise yet!) keep stretching time for each muscle to no more than 30 seconds.
Do stretch each muscle for more than 30 seconds if you are cooling down from proper
exercise/dancing.
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