Who's HARDCORE - week 2

OK so I'll post a routine, I know a lot of you guys are still doing HotMom's so I'll just put it up there and you guys can do with it what you will.


1) Warmed up 4 minutes on the tread mill at medium pace
1a) light stretch, make sure nothing it tight

2) bumped Tread mill up to about 85% of your maximum for 2 minutes, rest for 1 minute at a slow walk
(I.E. if you can just barley keep up at 8 for about 10 seconds, then do 2 minutes at 7)

3) went on the eliptical for 4 minutes at 90% maximum, medium resistance, rest for 1 minute

4) tread mill at 80% for 3 minutes, rest for 1 minute

5) stair climber for 4 minutes at a hard pace, rest for 1 minute

6) tread mill at 75% for 3 minutes, rest for 1 minute

7) Bike for 4 minutes at 80%, rest 1 minute

8) tread mill for 3 minutes at 80% of max.

9) collapse on the ground heaving for 1 minute, then get up and breath

10) crawl over to the matts and do 1 minute of side planks on each side rest 30 seconds

11) 1 minute of ether hanging knee raises or bicycle crunches

go shower, you stink!

I don't have a stairclimber-what can I do instead? I'm doing this tomorrow...

Walking lunges or power step-ups if you have a step to propel yourself off of.

Ha! em, it's a matter of perspective, there's a girl in my gym that chuckles at my workouts while she's doing hers.

Anyway, throw up the routine, and we'll try it out. And remember, there's only one way to get to "bad *kitten* shape" and we've all had to do it.

Oh man my wife is gonna laugh her *kitten* off when she see's me. I'm not (how do you say?) an elegant dancer. :embarassed:

wish i could see you do choo choo shimmies... do you have a webcam?:devil:

Okay, workout #2 is done. :yawn:

What a day! All my classes were canceled so I got to spend time outside, get two great workouts, and even take a little catnap. I am lovin life. :smooched:

Okay, workout #2 is done. :yawn:

What a day! All my classes were canceled so I got to spend time outside, get two great workouts, and even take a little catnap. I am lovin life. :smooched:

Jealous. I got 40 minutes of workout in. Had to scramble for food. And got grilled by my boss for updates on like 6 different projects. Ugh!

Well if it makes you feel any better, last night mall security called 5 minutes before closing to tell us we're getting written up for leaving boxes in a hallway that doesn't lead anywhere because it's a 'fire hazard'. So we had to break them all down and cram them into the backroom. And the manager who worked before me was supposed to do it but somehow didn't manage it in 9 hours. :mad:

Bellydance drills

****Technique****
Maintain basic posture at all times: spine straight and long, shoulders back, chin lifted slightly, knees soft, pelvis tucked (ie lower back pointing to the floor).

Arm positions
2nd – arms straight out at sides, like you’re making the letter T, shoulders down and back, palms facing the floor, elbows soft and facing the back wall
4th – arms straight up in the air, reaching the for sky, palms face each other, shoulders down and back
Ballet 2nd – arms rounded in front like you’re holding a giant beach ball, hands in line with armpits and facing in, shoulders down and back,

Snake arm drills
Movement break down:
start with arm in 2nd
lift the shoulder, then elbow, then wrist while raising arm to a high v
drop the shoulder, then elbow, then wrist while lowering the arm to a low v
smooth out the movement so it becomes fluid and snaky
note: this is a controlled movement, so you should be aware of your shoulder, arms and hand muscles contracting and releasing
try with the other arm
when you have the movement down on each side, try moving both arms at the same time in opposition (as one arm goes up, the other arm comes down)
if you own wrist weights (or a lot of heavy bracelets) wear them!

Choo Choo shimmy
Keeping good dance posture, stand with feet about hip-width apart, on toes. Alternate tapping the floor with each foot (like taking tiny steps in place), and get up to a fast speed (3-4 steps per second). You should be transferring weight with each step so you can travel around while shimmying. You should be lifting the heels as far off the floor as possible (think stripper shoes) while maintaining control and balance. Hips are loose, and that’s where the shimmy part comes in!

Hip Slides
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times!
Slide your right hip out to the right as far as it will go. Now slide your left hip out to the left. Slide back and forth a few times, upper body is still.

Hip Twists
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times!
Twist your right hip forward as far as it will go. Now twist your left hip forward as far as it will go, shoulders and upper body remain still.

Horizontal figure 8’s
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times! In dance posture, twist the right hip forward and slide it out to the front-right corner. Now twist back so its at the back right corner. Staying twisted, slide the left hip through center to the front-left corner. Now twist back to the back left corner. Now slide through center to the front right corner and repeat. Imagine you are in a barrel, and you are trying to wipe the sides of the barrel with your hips, emphasis being on the backward motion of the hips. You can also reverse the motion, starting with the hip at the back and twisting forward.

Hip Lifts
Using only your core muscles, lift your right hip straight up and under the rib cage. Now try your left. Go back forth, try not to push your hip up with your leg. If you feel like you’re pushing off the floor, stand on one leg and try lifting the opposite hip. Notice that as one hip is lifted, the other hip goes down.

Vertical figure 8’s on the down (aka Maya’s)
In this movement, both knees are always bent and pelvis should remain in a neutral position. To start the movement, slide your hip out to the right as far as it will go. Then, drop the hip down by lifting the left hip. As you drop the hip, slide back to center. Now you should have your left hip lifted. Slide the left hip out to left and drop it down. Now slide the right hip out and drop it down. Emphasis is on the downward motion.

****Routine****
Put on some moderately paced music with a consistent beat (no speed metal, no wuss rock). Warm up and work out the kinks.

Snake arm drill-8 counts of 8 (half speed, taking 8 counts to complete a full sequence)
Snake arm drill-8 counts of 8 (full speed, taking 4 counts to complete a full sequence)

Plie squat arms in Ballet 2nd , 4 counts of 8
Right foot on toes, 4 counts of 8
Left foot on toes, 4 counts of 8

Repeat snake arm drill

Both feet flat bend forward at waist with flat back, arms in 2nd, 4 counts of 8
Right foot on toes, 4 counts of 8
Left foot on toes, 4 counts of 8

Repeat snake arm drill

Walking lunges with arms in 2nd, 8 counts of 8 (taking 4 counts to go down and come up)

Choo choo shimmy –8counts of 8, alternating arm positions, or if you want your brain to explode, do really slow snake arms with it!

Walking lunges with arms in 2nd, 8 counts of 8

Choo choo shimmy – 8 counts of 8, twisting the hips and feet while keeping the shoulders still, 2 twists per 8 count

Half Time drills
Hip slides - 4 counts of 8 (taking 2 counts move from side to side)

Hip twists – 4 counts of 8 (taking 2 counts move from side to side)

Horizontal 8’s to the back – 4 counts of 8 (taking 2 counts on each side)

Horizontal 8’s to the front – 4 counts of 8 (taking 2 counts on each side)

Hip slides – 2 counts of 8 (taking 2 counts move from side to side)

Hip lifts on right side – 4 counts of 8 (take 2 counts to lift and return to neutral)
Hip lifts on left side – 4 counts of 8 (take 2 counts to lift and return to neutral)

Maya’s – 4 counts of 8 (taking 2 counts move from side to side)

Full Time drills
Repeat above at double speed, movements will become smaller.

using the above movements, improve for a couple of 8 counts, just for fun

Bellydance drills

****Technique****
Maintain basic posture at all times: spine straight and long, shoulders back, chin lifted slightly, knees soft, pelvis tucked (ie lower back pointing to the floor).

Arm positions
2nd – arms straight out at sides, like you’re making the letter T, shoulders down and back, palms facing the floor, elbows soft and facing the back wall
4th – arms straight up in the air, reaching the for sky, palms face each other, shoulders down and back
Ballet 2nd – arms rounded in front like you’re holding a giant beach ball, hands in line with armpits and facing in, shoulders down and back,

Snake arm drills
Movement break down:
start with arm in 2nd
lift the shoulder, then elbow, then wrist while raising arm to a high v
drop the shoulder, then elbow, then wrist while lowering the arm to a low v
smooth out the movement so it becomes fluid and snaky
note: this is a controlled movement, so you should be aware of your shoulder, arms and hand muscles contracting and releasing
try with the other arm
when you have the movement down on each side, try moving both arms at the same time in opposition (as one arm goes up, the other arm comes down)
if you own wrist weights (or a lot of heavy bracelets) wear them!

Choo Choo shimmy
Keeping good dance posture, stand with feet about hip-width apart, on toes. Alternate tapping the floor with each foot (like taking tiny steps in place), and get up to a fast speed (3-4 steps per second). You should be transferring weight with each step so you can travel around while shimmying. You should be lifting the heels as far off the floor as possible (think stripper shoes) while maintaining control and balance. Hips are loose, and that’s where the shimmy part comes in!

Hip Slides
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times!
Slide your right hip out to the right as far as it will go. Now slide your left hip out to the left. Slide back and forth a few times, upper body is still.

Hip Twists
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times!
Twist your right hip forward as far as it will go. Now twist your left hip forward as far as it will go, shoulders and upper body remain still.

Horizontal figure 8’s
In this movement, both knees are always bent, and the hips remain parallel to the floor at all times! In dance posture, twist the right hip forward and slide it out to the front-right corner. Now twist back so its at the back right corner. Staying twisted, slide the left hip through center to the front-left corner. Now twist back to the back left corner. Now slide through center to the front right corner and repeat. Imagine you are in a barrel, and you are trying to wipe the sides of the barrel with your hips, emphasis being on the backward motion of the hips. You can also reverse the motion, starting with the hip at the back and twisting forward.

Hip Lifts
Using only your core muscles, lift your right hip straight up and under the rib cage. Now try your left. Go back forth, try not to push your hip up with your leg. If you feel like you’re pushing off the floor, stand on one leg and try lifting the opposite hip. Notice that as one hip is lifted, the other hip goes down.

Vertical figure 8’s on the down (aka Maya’s)
In this movement, both knees are always bent and pelvis should remain in a neutral position. To start the movement, slide your hip out to the right as far as it will go. Then, drop the hip down by lifting the left hip. As you drop the hip, slide back to center. Now you should have your left hip lifted. Slide the left hip out to left and drop it down. Now slide the right hip out and drop it down. Emphasis is on the downward motion.

****Routine****
Put on some moderately paced music with a consistent beat (no speed metal, no wuss rock). Warm up and work out the kinks.

Snake arm drill-8 counts of 8 (half speed, taking 8 counts to complete a full sequence)
Snake arm drill-8 counts of 8 (full speed, taking 4 counts to complete a full sequence)

Plie squat arms in Ballet 2nd , 4 counts of 8
Right foot on toes, 4 counts of 8
Left foot on toes, 4 counts of 8

Repeat snake arm drill

Both feet flat bend forward at waist with flat back, arms in 2nd, 4 counts of 8
Right foot on toes, 4 counts of 8
Left foot on toes, 4 counts of 8

Repeat snake arm drill

Walking lunges with arms in 2nd, 8 counts of 8 (taking 4 counts to go down and come up)

Choo choo shimmy –8counts of 8, alternating arm positions, or if you want your brain to explode, do really slow snake arms with it!

Walking lunges with arms in 2nd, 8 counts of 8

Choo choo shimmy – 8 counts of 8, twisting the hips and feet while keeping the shoulders still, 2 twists per 8 count

Half Time drills
Hip slides - 4 counts of 8 (taking 2 counts move from side to side)

Hip twists – 4 counts of 8 (taking 2 counts move from side to side)

Horizontal 8’s to the back – 4 counts of 8 (taking 2 counts on each side)

Horizontal 8’s to the front – 4 counts of 8 (taking 2 counts on each side)

Hip slides – 2 counts of 8 (taking 2 counts move from side to side)

Hip lifts on right side – 4 counts of 8 (take 2 counts to lift and return to neutral)
Hip lifts on left side – 4 counts of 8 (take 2 counts to lift and return to neutral)

Maya’s – 4 counts of 8 (taking 2 counts move from side to side)

Full Time drills
Repeat above at double speed, movements will become smaller.

using the above movements, improve for a couple of 8 counts, just for fun

No offense, but WTF? I can do a bit of hip hop and shake my booty-you're speaking to a retard here... email me the video darlin'! It sounds interesting, but I keep thinking of Hawaiian dancers, and I know that's not right. no wonder you belly dancers are in such good shape, I couldn't even hula hoop in Wii Fit!:laugh: :grumble:

youtube links for technique

Snake arm drills
http://www.youtube.com/watch?v=pgldDna7VjI&feature=channel_page

Choo Choo shimmy
http://www.youtube.com/watch?v=sBlWB6cgt5o&feature=channel_page

Hip Slides
http://www.youtube.com/watch?v=wz6h77Ba-1A&feature=channel_page

Hip Twists
http://www.youtube.com/watch?v=OG2nuBwjlmc&feature=channel_page

Horizontal figure 8’s
http://www.youtube.com/watch?v=2C1DJCCOnTs&feature=channel_page.

Hip Lifts
(couldn't find video)

Vertical figure 8’s on the down (aka Maya’s)
http://www.youtube.com/watch?v=coF5m_0Hke8&feature=channel_page