STRONG by Zumba Manual

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© 2016 Zumba Fitness, LLC. All Rights Reserved. Unauthorized Copying of this Manual is strictly prohibited. Zumba®,
Strong by Zumba™, the Strong by Zumba™ Logo, and the Zumba® Logos are all trademarks of Zumba Fitness, LLC.
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CO-WRITTEN WITH ZUMBA FITNESS, LLC BY:

Linda Shelton is an internationally recognized fitness expert. She was a founding member of
AFAA. Inducted into the National Fitness Hall of Fame in 2007. Linda specializes in content
and education development and has produced, directed and/or choreographed over
1,500 fitness DVDs and virtual classes. She was the Fitness Director for Shape Magazine
for 23 years and currently serves as Chief Content Officer and Producer/Director for
WELLBEATS™, a recognized leader in the Virtual market.
Ai Lee Syarief is a Zumba® Education Specialist for Zumba Fitness, LLC and Master Trainer for
STRONG by Zumba®. She presents globally in this capacity, and is also the 2003 Karate Kumite
Shorin-Ryu World Champion Silver Medalist.
Joy Prouty is an International Presenter and Zumba® Education Specialist for Zumba
Fitness, LLC. She is certified by ACSM, ACE, AFAA and AEA.
Special thanks to the STRONG by Zumba® Development Team: Madelene Aponte, Natalia Bull,
Ralph Jacobs, Andrew Jones, Izabela Kin-Janda, Ruckins McKinley, Renee Pickett, Ai Lee Syarief.
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NOTE: Nothing herein purports to provide you with any certification with respect to exercise sciences or
fitness instruction. This manual is a reference guide for educational purposes only, and is meant to assist
you in understanding the STRONG by Zumba® program. The contents should complement your existing
fitness knowledge, and should further assist you with instruction of this specialized modality of fitness.
You should always make sure to obtain and maintain the appropriate fitness and/or dance instructor
certifications required by your country, state, locality, or employer.
THIS STRONG BY ZUMBA® MANUAL IS THE INTELLECTUAL PROPERTY OF ZUMBA FITNESS, LLC, LOCATED IN
HALLANDALE, FLORIDA. NO PART OF THIS MANUAL MAY BE COPIED OR REPRODUCED IN ANY MANNER WITHOUT
THE EXPRESS WRITTEN PERMISSION OF ZUMBA FITNESS, LLC.
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TABLE OF CONTENTS
1. Introduction to the STRONG by Zumba® Program
 Introduction
 STRONG by Zumba® Course Objectives
2. Overview of the STRONG by Zumba® Program

 What is STRONG by Zumba®?
 Who is the STRONG by Zumba® Participant?
 The importance of music in STRONG by Zumba®
 What does a STRONG by Zumba® Class Look Like?
 How the Components breakdown in a STRONG by Zumba® Class
 Benefits of the STRONG by Zumba® Program
 Glossary of General STRONG by Zumba® Class Terms
3. The Science of STRONG by Zumba®

 Glossary of General Physiological Exercise Terms
 Training Components of the STRONG by Zumba® Program
 Component Variables
 Physiological Considerations to Teaching a STRONG by Zumba® Class
 Monitoring Intensity Using the Intensity Scale
4. STRONG by Zumba® Class Structure and Design

 Warm Up
 Main Workout
 Cooldown
 Recharge
 Links
 The Quadrant Base Builder Connection
 Quadrant 1: Ignite
 Quadrant 2: Fire Up
 Quadrant 3: Push Your Limits
 Quadrant 4: Floorplay
 STRONG by Zumba® Class Guidelines
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5. Creative Programming
 How the Same Base Moves are used for Cardio, Power, Stability, Balance, and Strength
 Locomotion Terminology
 Exercise Build-Out: How the Moves are used to Create Programming
6. Safety & Precautions
7. Instructor Teaching Skills
8. STRONG by Zumba® Tool Kit

 Class 4-Quadrant Layout Class Sample
 Class 4-Quadrant Layout Reusable Template
 Quadrant 1: Menus, Sequences, Q1 Worksheet
 Intensity Builders
9. Appendix 1: Locomotion Terminology
10. Appendix 2: References

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INTRODUCTION TO THE STRONG BY ZUMBA® PROGRAM

We are so happy to introduce you to STRONG by Zumba®. STRONG by Zumba® combines body
weight, resistance style, muscle conditioning, cardio and plyometric training movements
synced to customized music like no other fitness program ever. This program provides your
participants a challenging yet safe way to increase their fitness level with science-based, cutting
edge, high intensity, full body training methods synced to music!
This training and accompanying manual are designed to give you all the basic information you
need to teach a fun, solid and innovative class. This 8-hour course will provide you with the
teaching tools and resources necessary to be confident and successful with the STRONG by
Zumba® class format. In the training and manual, the structure of your class will be explained.
STRONG by Zumba® Course Objectives

In this training, you will become familiar with the principles and application of high intensity
and body weight resistance training. You’ll learn:
 How the science application of high intensity training and practical fundamentals of
body weight resistance training is integrated for a STRONG by Zumba® group exercise
class.
 How each of the four Quadrants of STRONG by Zumba®, (Ignite, Fire Up, Push Your
Limits, and Floorplay) are structured, their purpose, training logic, intensity and what
type of exercises are included in each Quadrant.
 How to create inspiring Warmups and Cooldowns appropriate for a STRONG by Zumba®
class.
 How to provide modifications and variety to the Base Moves and progress participants
with safe options that will challenge them in each Quadrant.
 How to cue and coach participants using verbal and not-verbal cueing for this kind of
training, to ensure proper alignment and intensities are reached so they are successful
and progress.
 Simple application of physiology, biomechanics, movement fundamentals and injury
prevention as it pertains to safety for all participants, regardless of their fitness level.
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OVERVIEW OF THE STRONG BY ZUMBA® PROGRAM

What is STRONG by Zumba®?
STRONG by Zumba® revolutionizes group fitness by syncing high intensity cardio and
conditioning moves to music to create an optimal total body HIIT workout that is different than
any other fitness program on the market.
STRONG by Zumba® incorporates the proven, high intensity interval training method known
as HIIT… except with a twist. We call our program ‘HITT’ - High Intensity Tempo Training!
Tempo driven, the strength of the beat will challenge your muscles and cardio system to find
power, strength, speed, stamina, and mobility. Optimize your workout and make every minute
count as you push beyond your limits. Discover the athlete within you; feel the force, the
energy and get fit!
Who is the STRONG by Zumba® Participant?

STRONG by Zumba® is designed for participants looking to increase their intensity levels of
training, maximize workout benefits and see faster real results from their efforts. This class is an
interval or intermittent intensity style program. This means that high intensity moves (such as
high knees, burpees, jumping jacks, etc.) are interchanged with lower intensity moves (like
lunges, jump rope, kickboxing) throughout the entire workout, making
a STRONG by Zumba® class doable, even for those starting out less fit. At the same time,
the STRONG by Zumba® program can provide an incredibly high energy, maximum demand
workout for more fit individuals, challenging them enough to take them to new personal
heights of fitness achievement. One benefit of the class design is that, as an instructor, you
can adapt the workout to all fitness levels by modifying the exercise selection with switch-outs
so that nearly everyone can take the class, be successful and progress.
The Importance of Music in STRONG by Zumba®

In traditional HIIT classes, music is an after thought played in the background. The music for
STRONG by Zumba® has been developed specifically for this program, and reversed engineered
to match the moves and provide perfect synchronization. Using the science of Synced Music
Motivation, the music and movements have been designed to push students past their
perceived limits to deliver better, faster results. Working with world-renowned music producers
and artists, STRONG by Zumba® utilizes a combiniation of fast paced genres including EDM and
Hip Hop.
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What Does a STRONG by Zumba® Class Look Like?

The class is approximately 55-60 minutes in length, consisting of a Warmup, 4 main class
segments called Quadrants, each with a specific goal, intensity range and exercise selection,
and a Cooldown. Each Quadrant is followed by a 30-90 second Recharge section, as a transition
between Quadrants.
STRONG by Zumba® CLASS LAYOUT

Segment Name Segment Time
Warmup Warmup 7-10 min
Ignite Quadrant 1 8-12 min
Recharge Transition 1 30-90 sec
Fire-Up Quadrant 2 8-12 min
Push Your Limits Quadrant 3 8-12 min
Floorplay Quadrant 4 8-12 min
Cooldown Cooldown 4-6 min
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COMPONENT BREAKDOWN IN A STRONG BY ZUMBA® CLASS
RECHARGE
HITT
Interval/Active Recovery
Cardio/Muscle Condition Mix
Extremely Vigorous
CARDIO
Intervals· Active Recovery ·
Aerobic Conditioning · Sequences
Moderate to Very Vigorous
MUSCLE CONDITIONING
Bodyweight Exercises · Core Training · Sequences
Moderate to Vigorous
The goal of the STRONG by Zumba® program is to create a challenging, safe and well-rounded class every
time you teach. The component breakdown shown above, assures that you have the structure to accomplish
this!
Because of the science behind the Quadrant progression system, the custom music designed
with world reknowed producers, and synchronization of moves to music, you are required to
use the music and movements provided in My First Class™ or the additional Quadrants you
receive including switch-outs (modifications and progressions) provided. You may not create
your own choreography for the Quadrants. This requirement is only for the Quadrants. You may
however personalize the Warmup, Cooldown and Recharges.
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Benefits of the STRONG by Zumba® Program

The numerous benefits of High Intensity type workouts (“HIT” or “HIIT”) are clearly
documented and supported by scientific research. In addition to the tested and established
physiological improvements listed below, it’s important to note that High Intensity Training
should not be limited to the elite. Research has established that, regardless of age, gender
or fitness level, HIT/HIIT style workouts, like the STRONG by Zumba® program, can increase
physiological training responses, reap a higher caloric burn and potential calorie afterburn
(EPOC), as well as boost health benefits more efficiently and in less time than steady state
programming, for both the novice and fitness devotee, as well as the elite athlete.
Regular participation in a STRONG by Zumba® class can IMPROVE:
 Cardiovascular endurance and stamina

 VO2 and stroke volume at a higher level than steady state programs
 The size and number of mitochondria, increasing energy production
 Overall muscular endurance, muscle tone and definition
 Muscle fiber recruitment and efficiency
 Fat loss and weight management
 Bone density
 Intrinsic tensile strength of connective tissue, improving joint strength
 Functional core strength
 Joint mobility
 Balance
 Coordination and agility
 Potential health benefits and intervention: Lowering risk of lifestyle diseases
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Glossary of General STRONG by Zumba® Class Terms

The following terminology establishes a common language for teaching STRONG by
Zumba® classes:
Term What is It? Referral Pg.

ARe Abbreviation for Active Recovery in a HITT interval. Use ARe to
delineate the Active Recovery move or Sequence in Quadrant
choreography notes.
Base Builder (BB) The nine (9) foundational move groupings in the STRONG by
Zumba® program: squat, lunge, lift, plank, plank supine, cardio
neutral stance, cardio march, abs/core, and core lift.
Base Move A ‘version’ of Base Builder in its simplest form, not a variation. For
example: squat is a Base Builder; a Base Move of a Squat can be a
side squat, sumo squat, or a squat jump. A variation would be a
squat with a knee lift.
Bodyweight Exercises that use the resistance of your own body weight against
gravity to create an overload on the body’s systems: muscular,
skeletal, cardiovascular, and connective tissue.
Cardio Move A type of move which will increase heart rate to place a positive
stress on the heart and lungs, to improve both aerobic and
anaerobic capacity, depending on the intensity. Marching or
running in place are classic ‘cardio moves’ that are at a moderate,
sustainable aerobic pace, whereas an exercise such as a high knees
or a squat jump will stimulate higher, anaerobic heart rates as well
as overload muscles to improve potential conditioning capacity.
Cooldown The last part of class, it’s purpose is to decrease intensity, lower
heart rate & blood pressure to pre-exercise rates
Exercise Switch-out Use the Exercise and Variation Menus to switch-out or exchange an
exercise for another one in any Quadrant, from My First Class, or
the Library of STRONG by Zumba® segments to adjust intensity or
fitness level.
Recharge The 30-90 second section as a transition between Quadrants,
consisting of simple moves. There is a Recharge following each of
the four Quadrants.
HT Abbreviation for a HITT interval; use HT to delineate a high intensity
move or Sequence in Quadrant choreography notes.
Intensity How easy to vigorous a move or Sequence is, both by personal
perception of the individual as well as physiological
dynamics/properties of the move itself to drive intensity.
Interval Alternate bouts of higher intensity moves (work phase of the
interval) with lower intensity moves (active recovery phase of the
interval) so heart rate can decrease and an individual can catch
his/her breath to a more comfortable level. Intervals are repeated
as work/active recovery activities.
Intermittent Another name for a style of ‘Interval Training’. Most intervals are
Training designed by a consistent ratio of time for vigorous to easy bouts,
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for example 3:1. In the STRONG by Zumba® program, intermittent

means that instead of set time, the interval is driven by the song
and song order to induce the intensity fluctuations (high and lower
intensity) in the class rather than a ratio of work to active recovery.
Link Our term for a move that ‘connects two moves together.’ How you
get from Point A to Point B in a Sequence, between intervals, from
floor to standing (Up-Down), between Quadrants effortlessly
without stopping.
Muscle A term related to exercises that will improve the ability of a muscle
Conditioning to do repeated work, based on the specific overload parameters to
train to improve muscle endurance, muscle strength and/or muscle
power, resulting in improved muscularity and neuro-muscular
response.
Progression A way to increase the intensity, complexity, or change the variation
of a single move to manage level, intensity.
Quadrant The four 8-12 minute blocks of movement that are the main
portion of the class, not including Warmup and Cooldown:
Quadrant 1: Ignite; Quadrant 2: Fire Up; Quadrant 3: Push Your
Limits; Quadrant 4: Floorplay.
Rev Phase A progressive way to gradually ‘amp up’ into a high intensity
interval move or Sequence in a Quadrant (e.g., high knees, burpee,
tuck jump), using the music to build into the Interval. Particularly
effective for Level 1 participants.
Tempo Training Tempo Training uses the beat and the phrasing of the music, to
drive the reps/time when you do any particular move, which affects
choreography, intensity and ‘spice’!
Warmup The beginning of class, it prepares the body for the workout to
follow.
Up-Downs Our term for the ‘transition’ of going from standing to the floor and
back up again, and vice versa.
Variation Any alteration or adaptation of a Base Builder or Base Move, adding
changes to levers, speed, impact, arm and/or leg pattern, direction,
etc. For example, a side squat with a side-kick is a ‘Base Move
Variation’ of the Base Builder squat, adding direction, leg pattern
and intensity.
Intensity Scale Our term for the classic RPE scale, which represents how hard
someone perceives he/she is exercising. Rather than use a
numerical 1-10 scale, the STRONG by Zumba® program employs
5 categories of Breathing Patterns, from Natural Breathing to Out
of Breath. These word represent all the intensity levels in the entire
class, from Warmup, through the Intervals in the Quadrant and
Cooldown.
Sequence Our term for a ‘combo’ or ‘series’ of 2-4 moves that are strung
together back to back as one move and are repeatable within a
Quadrant.
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Glossary of General Physiological Exercise Terms
The following terminology defines important terms to understand the principles of exercise and
application to the STRONG by ZUMBA® program:
Science Terms What is It? Referral Pg.

Accumulative The collective number of reps performed over the entire workout,
Repetition using a variety of exercises and methodologies rather than utilizing
a single exercise to train a muscle/muscle group to fatigue or
failure.
Active Recovery Refers to the time period following a high intensity interval bout to
decrease exercise intensity through exercise selection.
Aerobic Literally means ‘with oxygen’. The body utilizes available oxygen to
sustain physical activity at a manageable, doable intensity in order
to increase the amount of oxygen in the blood, therefore improving
the efficiency of the cardiovascular system (CVS). If exercise
intensity becomes too high to sustain, the body goes into oxygen
debt until it can recover, requiring an individual to cease or reduce
intensity.
Anaerobic Means ‘without oxygen.’ Anaerobic exercise refers to quick, intense
bouts of training, like HIIT, because the body can only sustain the
intensity for a short period of time (30 seconds to 2 minutes) before
the need to recover at a lower intensity.
Core All of the muscles of your torso between your arm pits and your
hips as well as the muscles that attach on your pelvis, which
mutually work together to create an even, consistent tension or
pull on the body- anterior, posterior and bi-laterally so the body is
stable and secure in any position without exertion or tension,
whether you’re standing still or exercising.
EPOC Acronym for Excess Post-Exercise Oxygen Consumption. Refers to
the additional calories burned after a HIIT workout is completed.
HIIT Acronym for High Intensity Interval Training.
HITT Acronym for the STRONG by Zumba® high intensity workout:
High Intensity Tempo Training
Intrinsic Joint Refers to the ability of the connective tissue supporting a joint
Strength (ligaments) and adjacent muscles (tendons) to withstand the force
of movement directly to the joint during exercise. When one has
good intrinsic joint strength, the joint is healthy and can support
the body’s weight against gravity (ex. shoulder and hip joints doing
a plank or a pushup to a burpee).
Metabolic Metabolic Conditioning or ‘MetCon’ can be defined as any type of
Conditioning program which targets both the aerobic and anaerobic energy
systems in the same workout and includes some type of full body
conditioning and high intensity /active recovery intervals.
Muscle Endurance The ability of a muscle[s] to do prolonged work.
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Muscle Strength Maximum force or tension a muscle can produce in a short period
of time.
Muscle Power The ability of a muscle[s] to do explosive, quick, high intensity
moves.
Overload Method used to increase the workload beyond the body’s normal
capacity in order to increase physiological benefits (muscular
endurance, stamina, strength). Reps, intensity, speed, range of
motion (ROM), levers and exercise selection are common overload
techniques in bodyweight training when increasing external weight
is not possible.
Plyometrics Sometimes referred to as ‘Plyo’ or ‘Power’ training, Plyometrics are
or ‘Plyo’ very high intensity, high impact moves, involving explosive speed
and ‘recoil’ in the eccentric (lengthening against resistance) phase
of an exercise.
Temporary Muscle The short-term and momentary fatigue to a muscle or muscle
Fatigue groups brought about by overload.
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Training Components of the STRONG by ZUMBA® Program

Energy Systems 101
There are two primary energy systems the body utilizes to stimulate and support muscle
function: Aerobic and Anaerobic metabolism.
Aerobic: Aerobic means ‘with oxygen.’ It’s the term we use to define steady state or
continuous, sustained exercise at an intensity which an individual can maintain the energy
demands of the activity without having to stop and recover. With aerobic exercise, oxygen
utilized by the muscles gives them the energy needed to sustain the effort for the duration of
the activity. Typical aerobic activities include jogging, cycling, or group ex classes like Zumba®.
Most aerobic classes are 20-60 minutes at a heart rate of approximately 60% to 85% of
maximum heart rate, meaning low to moderate or moderate-vigorous for more fit individuals.
An individual should be able to maintain this intensity indefinitely, but still be able to talk and
fully perform exercises, challenged but able to continue until the exercise period is over. On the
STRONG by Zumba® Intensity Scale, this would equate to an individual perceiving they are
exercising at a moderate pace.
When it comes to, for example, a typical aerobics class, think of how you maintain a fairly
steady pace. Once Warmup is complete, the main body of the class will consist of intermittent,
small, rippling changes in intensity due to the different movements, adding variations: arms,
bigger movements, directional changes, impact, etc. If we diagram a typical aerobics class, it
will not be a completely straight line. Instead, it would look something like this:
Diagram A: Steady State
Anaerobic: When the exercise demand exceeds intensities and the body cannot produce
oxygen fast enough, the body will kick into anaerobic metabolism, which means ‘without
oxygen.’ This means the body cannot convert energy fast enough to sustain the demand; heart
rate rises, breathing normally becomes challenging and nearly impossible, and the energy
supply won’t last long. Individuals, exercising at higher intensities (85% of max heart rate, or
more) will reach the critical point where they need to slow down and catch their breath before
exercise can be resumed. This phase is called Active Recovery. Once the body can ‘catch up’ to
the oxygen demand again, the individual can resume exercising at a higher level—until the
same scenario repeats.
Activities such as sprinting, high-intensity resistance training, interval training, intermittent
training, HIT and HIIT are examples of anaerobic training. All of these activities typically involve
exercising with alternate bouts of high intensities that range from 10-30 seconds, up to 2
minutes with bouts of lower intensities for active recovery, approximately 30 to 60 seconds.
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Then, this pattern is repeated. This type of training has become extremely popular because the
benefits have been proven to not only improve cardiovascular function, but also increase
muscle function.
Science Fit Facts: Energy Systems

 There is a direct relationship between intensity and duration: the harder the intensity,
the shorter the duration of the activity that can be sustained.
 An individual’s fitness level is a factor in how hard or how long a person can maintain
intensity before he/she needs to recover.
 A more fit individual can work in the higher ranges of aerobic metabolism and sustain it, even
at 80-85%, for a long duration, whereas a less fit person will have to either work continually
at a lower level or work harder and then recover until the cardiovascular system adapts and
fitness levels improve.
 The fuel source the body utilizes for energy production and its by-products (waste) will
determine the length of the activity: [1] 30 seconds or less—all out, maximal effort/anaerobic;
[2] 30 sec to 2 min.—submaximal ranges, that hover just below metabolic tolerance, also
referred to as the lactic acid threshold/anaerobic; [3] 2 min or more –submaximal, 85% or
lower, which can be sustained for 2 min and infinitely/aerobic.
 Any time intensity increases to the point that an individual cannot sustain activity, the intensity
should be decreased so that the individual can continue.
 It is important to note that we are not aerobic one minute and anaerobic the next; these two
systems interchange with the intensity demand of the activity. As individuals approach their
maximum capacity, the more difficult it will be to continue working aerobically and sustain
intensity. With increased demand, the body will begin to utilize anaerobic metabolism to
continue at this higher intensity or the individual must recover at a lower intensity to sustain
the activity.
Application of the Energy Systems to STRONG by Zumba® HITT

 STRONG by Zumba®, utilizes ‘Intermittent’ Training (using the music to drive the moves and
intensities), along with high intensity training principles to induce the fluctuating high and
low alternating bouts of intensity, representative of anaerobic metabolism.
 The goal of the STRONG by Zumba® program is to maintain appropriate intensities, utilizing
both the aerobic and anaerobic systems based on the class design using the 4 Quadrant
Format.
 Intensities are regulated through move selection, frequency and placement of the intervals
in the Quadrants and the type of Interval (Rolling Hills, Peaks and Valleys, etc.).
 In a STRONG by Zumba® class, we will help the body to become more efficient in switching
between the two energy systems.
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HIIT: Interval/Recovery Cycles

HIIT is a common acronym for High Intensity Interval Training. Interval type activities can range
from bumps in the road, to rolling hills, to peaks and valleys in design. Each one of these
illustrations represents an anaerobic, interval style program. Some are more systematic with
ratios of work to recovery, for example 2:1, 3:1, 4:2, etc. Some are intermittent, meaning they
are more spontaneous with uneven work and recovery ratios throughout. ALL are driven by
intensities that have a much higher workload and must be followed by a recovery. Your
participants will know they are getting more fit because they can exercise at higher intensities
and recover more quickly.
Diagram B: Anaerobic Intervals
1. Bumps in the Road
2. Rolling Hills
3. Peaks and Valleys

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Science Fit Facts: HIIT

 Researchers have established that interval training, particularly, the HIIT format, can [1] increase
cardiovascular adaptations (increased stroke volume, VO2 max, cardiac contractility and left
ventricle heart mass), [2] improve muscles’ ability to utilize oxygen to burn energy (fuel) in the
mitochondria, and [3] stimulate cellular pathways similar to the benefits achieved from steady
state, lower intensity endurance training, except in less frequency and shorter training sessions.
 Current research further suggests that, regardless of age, gender, fitness level or expertise, HIIT
style workouts can [1] increase physiological training responses, [2] reap a higher calorie burn
and potential calorie afterburn (EPOC), and [3] boost health benefits more efficiently and in less
time than steady state programming. HIIT style workouts are safe even for a beginner who is
self-monitoring using perceived exertion (see the Intensity Scale).
 HIIT workouts, designed with the appropriate duration, intensity ratio of high intensity, and
active recovery are considered a form of “Metabolic Training,” which can stimulate a higher
calorie burn for the entire workout; the body continues to burn calories post exercise at a rate
significantly higher than for steady state training (EPOC). More overall calories are utilized and
fat loss is increased.
 HIIT can provide a quick and efficient method to improving both overall cardio stamina and
muscular endurance so participants can eventually exercise harder, faster, and longer, and
ultimately, become very fit.
 As individuals adapt to higher levels of intensity, their tolerance at the metabolic (lactic)
threshold (the level at which a person ceases to maintain intensity) increases. This enables them
to tolerate work at higher intensity levels for longer periods of time overall for an entire
workout when compared to steady state training. As one’s tolerance improves at higher
thresholds of intensity, an individual has to work harder to achieve the same level of perceived
intensity level in order to continue to improve.
Current Health Fit Facts: HIIT

 A 2012 study published in the Journal of Obesity substantiated that a 12 week HIIT protocol
can significantly reduce the total of abdominal, trunk, and visceral fat, as well as significantly
increase fat-free mass and aerobic power.
 A 2012 study published in the Journal of Cell Metabolism found that brief exercise bouts of
HIIT for inactive, healthy individuals produce an immediate measurable change in their DNA.
 A 2011 study published in Medicine, Science and Sports found that sedentary, unfit but healthy
middle-aged adults who participated in interval training three times a week for two weeks were
able to improve their insulin sensitivity and blood sugar regulation.
 A follow-up 2012 study, published in Diabetes, Obesity and Metabolism found individuals with
Type 2 Diabetes who participated in interval training saw a positive impact on insulin sensitivity
and were able to see improved blood sugar regulation after one session for 24 hours.
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Application of High Intensity Training to STRONG by Zumba® HITT

 Alternating bouts of moderate-vigorous to high-intensity training levels with lower intensity
of active recovery makes it possible to exercise at higher levels in a manageable way for the
entirety of a class.
 Interval training challenges cardiovascular and muscular limits by pushing individuals to the
maximum intensity potential that they can sustain for the duration of the interval before
recovering.
 It’s important to encourage participants, through coaching, to use proper body mechanics,
as well as educate them about intensity, and that it is safe and ‘normal’ to be breathless in
class. As the body adapts to higher intensity training, participants will begin to be able to
self-monitor their potential to push their limits to improve fitness levels.
 When using interval style training, overloading the cardiovascular, muscular and
neurosensory systems is crucial for improvement.
 In the STRONG by ZUMBA® program the TT in HITT, represents Tempo Training. Similar to
dance fitness programs, like the Zumba program, music and tempo is the defining factor to
drive choreography. It is used to identify the parts of a song that are powerful for the HT
intervals, always followed by Active Recovery, using the music tempo as a guide.
HITT and Quadrant Specifics
 Quadrant 1 is more aerobic in nature, increasing heart rate and sustaining a moderate
level of intensity throughout. Think small, incremental intensity changes like ‘Bumps in the
Road’. Breathing will be ‘Natural to Breathy’ and requires some effort.
 Quadrant 2 incorporates ‘Rolling Hills’ style intervals with breaks between intervals,
allowing participants to recover first with an active recovery and then increase intensity
and maintaining it until the next interval. With this level of intensity the interval can be
sustained for 30 sec. up to 2 minutes before active recovery. Breathing should be
‘Breathy’ all through the Quadrant.
 Quadrant 3 incorporates ‘Peak and Valley’ style intervals, which drives intensities close
to maximum threshold levels, before active recovery. For more unfit individuals, the
amount of time between re-occurring intervals may need to be at a lesser overall intensity,
actual intervals are too intense. Breathing will range from ‘Breathy’ to ‘Breathless’ or
even ‘Out of Breath’ in this Quadrant.
 Quadrant 4 is more like Quadrant 1 in intensity and is performed entirely on the floor,
with no standing. The activities still can include muscle work to drive intensities and
intervals that if utilized, will be incremental, small rolling hills and then active recovery.
Breathing will be ‘Natural’ to ‘Breathy’.
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 In-between each the Quadrants is ‘Recharge’, a 30-90 second section as a transition

between Quadrants, consisting of simple moves. A time to let loose, have some fun and
provides a much needed release from muscle work and intensity training.
Bodyweight:
What is the BEST resistance tool you can use, anytime, anywhere and get great results? It’s your
OWN BODY! Bodyweight training can be defined as using your own body as a resistance against
gravity without any external weights such as dumbbells, resistance bands, kettle bells, medicine
balls, etc., in order to achieve training results. Exercises such as squats, lunges, push-ups,
triceps dips, planks, bridges, and ab curls are examples of excellent body weight moves that are
challenging with a surplus of training benefits!
Bodyweight training can improve muscular strength and endurance, neuromuscular
connection, joint integrity, mobility and stability. Bodyweight training can be described as ‘full
body training’ and is extremely effective because you’re using as many muscles as possible at
the same time. This is a highly functional way to train, creating a superior overload challenge to
muscles, joints and connective tissue and in particular, provides the ultimate core workout.
Lifting your own bodyweight has been shown in recent research studies to produce metabolic
results and a high calorie burn, when exercises are executed with good form and alignment and
the exercise selection is challenging enough to induce an overload. With full body training, your
body exerts exceptional effort to move your body weight against gravity. A move can be easier
or more difficult based on your body position, lever length, impact and intensity. Gravity is key!
You can gain phenomenal core, joint and stabilizer strength, using only your body.
How does Bodyweight Training work?

 Central to all bodyweight training is the enormous amount of core engagement required
for every bodyweight exercise.
 Squats, lunges, bridges and all of their variations train your entire lower body at the same
time along with your core.
 The vast number of moves we include will target muscles differently, which
is why variation is so important.
 Plank exercises which include moving in and out of plank, push-ups, and reverse plank work
your entire upper body and core specifically.
 Cardio drills in plank such as plank jacks, plank moguls, and squat thrusts are energy busters
and high intensity, and can be used for interval training.
 Any exercise in plank requires stabilization of the upper back, shoulders and hip girdle so
in essence, the entire body is engaged.
 Because of the re-coil aspect, plyometric moves or power moves (e.g., jumping or hopping)
are high intensity, explosive moves, using the floor as resistance on the push-off to ‘power
up’ off the floor, and utilizing an enormous bout of muscular energy.
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 Floor-based exercises in prone, supine, all fours, and side lying positions work the muscles
directly against gravity to target the muscles you’re working – abs, hips, glutes, back, etc.
 Lastly Up-Downs, going from floor-to-standing or vice versa (e.g., burpee with a jump
and/or a push-up, squat thrust to a squat, etc.), are high intensity as you move your body
spatially, changing position, requiring both energy output and muscle overload.
With bodyweight training, individuals who are sedentary, athletes or anywhere in-between can gain
strength, definition, stamina, and stability.
Science Fit Facts: Bodyweight

 Numerous and current research studies suggest that bodyweight training exercises such as
lunges squats, push-ups, and pull-ups can produce enough substantial muscular overload to
increase strength gains without the addition of external weights.
 In 2013, ACE sponsored an exclusive research study re-creating the Tabata protocol in a lab
using bodyweight exercises, hypothesizing that this protocol could illicit a similar response to
the high-intensity training results found by Professor Tabata. The pertinent results found by the
ACE sponsored research were participants burned between 240 and 360kcals; the key factor
being that participants were able to reach intensities that challenged anaerobic thresholds.
Researchers concluded that the use of bodyweight exercises following a high intensity Tabata-
style workout can be effective if terms of enhancing health and facilitating weight loss.
 Michele Olson at Auburn University in Montgomery Alabama conducted a study to determine
the energy cost of high intensity Tabata bouts using a traditional bodyweight squat jump for
8 cycles. The results indicated an approximate calorie burn of 54 kcals for the 4 minutes of
Tabata plus an additional 80 calories burned in the 30 minutes post exercise for a total energy
cost of 134.1 kcals. It was determined that a bodyweight exercise performed as high intensity
plyometric could be utilized for HIIT.
Application of Bodyweight Training to the STRONG by Zumba® Program

 To utilize maximum function and muscular integration, bodyweight exercises in the STRONG
by Zumba® program are large, multi-joint movements, and multi-planar activities, instead of
single-joint movements.
 Using the largest amount of muscle during training has enormous implications for hormonal
and metabolic responses, resulting in the vastly improved muscle definition, calorie and fat
burn.
 Bodyweight exercises can be resistance or muscle conditioning based (squats, lunges, push-
ups) or more power based by adding Plyometrics (a squat becomes a squat jump, a lunge
becomes a split lunge jump; a push-up becomes a plyo push-up).
 For calorie burn, increased muscle and neuro-muscular response, the safest and most
effective way to utilize bodyweight training is to include a combination of both muscle
conditioning and power moves along with cardio moves in the same workout.
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Muscle Conditioning:
Muscle conditioning can be defined as any exercise or exercise program specifically designed to
improve muscle strength and endurance. This is a broad category of fitness workouts and can
be utilized with many methodologies of training. You can use a variety of equipment,
bodyweight only or a combination of both.
Bodyweight muscle conditioning exercises tend to be more full body, compound exercises, such
as a variety of push-ups, squats, lunges, etc., as the only resistance is your bodyweight against
gravity. A basic squat, however, can cross over to become a more power-based muscle
conditioning type of exercise by adding high intensity plyometrics to the mix. A squat or lunge,
for example, works all the muscles of the lower body plus the core muscles; add a jump or a
hop to the squat variation and turn your squat into a tuck jump squat, and add a burpee—this
represents a lot of muscles working together, a huge amount of energy expenditure, and vastly
accelerated results. Another way to teach this is to combine muscle conditioning with fast-
paced, high intensity cardio intervals rather than turn every muscle conditioning move into a
plyometric move. STRONG by Zumba® also includes this approach by incorporating for example,
a series of squats, followed by high knees, sprint running in place, etc. recover and then repeat
the pattern.
The advantage of this overload combination, pure bodyweight exercises and high intensity
training (either cardio or plyo), melded into one class produces higher calorie burn, faster
fitness results, and the benefit of the desired EPOC or after burn (continuing to burn calories
post workout). This type of program is often referred to as ‘Metabolic Conditioning’ or
‘MetCon.’ Metabolic conditioning can be defined as any type of class which targets both the
aerobic and anaerobic energy systems in the same workout and includes some type of full body
conditioning and high intensity /active recovery intervals.
Science Fit Facts: Muscle Conditioning & Plyometrics

 Bodyweight resistance exercises, when coupled with plyometrics, have been shown to further
increase the benefits of bodyweight training by increasing the metabolic effect.
 Plyometrics can be regarded as a mode of aerobic exercise regardless of its intensity levels.
This high intensity activity incurs an immediate body response to meet the increased need for
oxygen intake to sustain exercise at a higher rate of aerobic metabolic work. The cardiovascular
and respiratory systems are on overload to deliver more oxygen to the muscles. The body can
sustain high intensity training at about 85%-90% MHR before the body will need to ‘kick’ into
anaerobic training, particularly if the activity is sustained for too long. A physically fit person
can perform plyometrics at this higher level without creating an oxygen debt within a
reasonable time ratio before needing to recover.
 Plyometrics can improve speed, generating faster muscle contraction reactions, especially
at the musculo-tendinous junctions (where the tendon and muscle attach to the bone).
 Plyometrics can improve both strength and power. This type of training won’t gain muscle
hypertrophy, however you’ll increase muscular fiber strength and density.
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Application of Muscle Conditioning to STRONG by Zumba®

 Muscle conditioning exercises along with plyometric training, coupled with cardio, are the
cornerstones of the STRONG by Zumba® program.
 Many of the muscle conditioning exercises are dually used, both as bodyweight resistance
training and as high intensity training moves, depending on the variation, impact and
intensity level.
 The STRONG by Zumba® HITT concept is not intended to be solely an interval/recovery ratio
class. The goal is to create a balanced workout, which encompasses the benefits from all
three modalities in one, dynamic class.
 The STRONG by Zumba® choreography is designed to:

o Not overuse any one muscle group.
o Recognize that muscle conditioning exercises are fatiguing, therefore a balance of
cardio moves with muscle conditioning should precede and follow every HT/Active
Recovery interval cycle within the Quadrants.
o Help you become conscious of your participants and their ability to perform the
moves correctly.
 There is a limit to how many high intensity and/or plyometric moves can be performed in
each Quadrant in order to be injury preventative. They are limited to Quadrants 2 and 3
to be sure participants are fully prepared.
 Plyometrics, different than impact moves, require the elements of explosive power and
speed. Recoil, or the eccentric phase of the move, is crucial to be able to ‘power’ out of
a squat for example, fully extending the legs with the jump. This is why plyometrics, if
performed correctly, can also improve dynamic flexibility along with strength and
power gains.
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COMPONENT VARIABLES (affecting intensity, move selection and sequencing)

Multi-Planar Movement
What is a Plane?
 A plane defines the direction of the various movements of the body: up/down, side to
side, forward/back as well as the planes of joint movement: flexion, extension, etc.
 The chart below describes each of the three planes and the type of moves you should
use in every STRONG by Zumba® class.
Why is Multi-Planar Movement Important in the STRONG by Zumba® Program?
 Ensuring participants are moving multidirectionally, working the body with a mixture of
exercises in all planes in each Quadrant, is crucial to creating a well-balanced class. If all
of your exercises were, for example, in Sagittal Plane, your class would be very linear
and your participants wouldn’t get the benefit of planar or exercise variety in order to
overload the body.
 Multi-planar movement will additionally challenge your core muscles as you challenge
the body differently to maintain core control in each position and as you transition in
and out of the three planar positions.
 STRONG by Zumba® works in multiple planes and moves in and out of them, to add
intensity even further.
FRONTAL PLANE TRANSVERSE PLANE SAGITTAL PLANE
Plane Type Divides the body front Divides the body, top and Divides the body into left and
and back. Movement bottom. Movement is right. Movements are up and
is sideways rotational down
Joint Abduction, Adduction Internal & External Rotation Flexion, Extension
Movement Pronation, Supination,
Horizontal Flexion and Extension
Move Side squat, side-to- Z-chopper squat, lunge High knees, jog in place,
Examples side jumps, side leg w/ rotation, woodchopper squat, split lunge jumps with
lift, side shuffle vertical scissor arms
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SPATIAL MOVEMENT
What is Spatial Movement?
 Utilizing floor space with movements that travel, enhancing the participant’s orientation
of how they move in relation to space and others, called spatial orientation.
Why is Spatial Movement important to the STRONG by Zumba® Program?
 Adds class variety so that all moves are not performed standing in one spot on the floor,
which will increase intensity, cardiovascular, and muscular work.
 Spatial movement improves integrated movement patterns, increasing coordination,
neuromuscular connection, and self-awareness.
 Challenges core muscles to maintain balance and alignment while moving through
space.
 Adds an element of fun and exploration to movement, both for the Quadrant exercises
and the Recharge section break.
ROM AND LEVERS:

What is ROM and Levers?
 ROM is Range of Motion and the ability to fully engage muscle work as you move in and
out of an exercise position. Levers are the length of your extremities and torso and they
affect your ability to move through a full ROM for every exercise.
 These two variables influence each other, related to intensity, speed, and the need
for modification.
Why are ROM and Levers important to the STRONG by Zumba® Program?
 These two variables add variety and intensity to the Base Builders and Base Moves.
 When ROM is compromised and a participant cannot exercise through full range
of motion, intensity and overload potential is decreased, therefore requiring a
modification of a move until the individual has improved enough to perform the
move successfully. The same is true for Levers.
 ROM, levers, and speed are inter-related. You may need to make a choice: use
speed with less ROM and shorter levers or, slow down and focus on full ROM
and lengthening levers.
 With bodyweight exercises, increased lever length and working with speed can place an
additional stress on the joints, de-stabilizing the joint, in particular the shoulder joint.
For example: attempting to do full push-ups, chest to floor quickly with added speed.
For individuals who cannot complete ROM, it’s recommended that they shorten the
lever and do knee push-ups in order to complete full ROM and do so quickly.
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 It’s important for you to recognize signs of joint overstress when achieving full ROM,
particularly with longer lever movements, with your participants.
 Intersperse long and short lever movements throughout class, always aiming though
for full ROM to gain the most benefit.
SPEED
What is Speed?
 Speed is the ability to move the body quickly: [1] on the spot; [2] spatially through
multiple planes; and [3] as an essential aspect of Plyometrics and agility.
Why is Speed important to the STRONG by Zumba® Program?
 Speed is a key factor to reaching and maintaining intensity for many of the Cardio
moves, traveling across the floor, moving in and out of positions, and to increasing
explosive power out of a plyometric move.
 Speed increases agility, reaction time and neuromuscular response. When the nervous
system is trained to respond quickly, you will be able to use Up-Downs more effectively
as a component of the move, and not just a transition.
PLYOMETRICS
What are Plyometrics Moves?
 Sometimes referred to as ‘Plyo’ or ‘Power’ training, Plyometrics are very high intensity,
high impact moves, involving explosive speed and ‘recoil’ in the eccentric phase of
an exercise.
 For example, in a squat jump, the lowering phase into a squat portion of the move is
the eccentric phase, lengthening of the hamstrings in preparation for the jump; the
Plyo portion is the explosive part out the squat, straightening the legs to gain power
and height on the jump, moving right back into the squat without stopping.
 The difference between an exercise being impact or plyometric is the ‘recoil.’ A basic
two-foot jumping rope move is impact; when you add the recoil to the move, and
explode out of the jump, it becomes plyometric.
Why are Plyometrics important to the STRONG by Zumba® Program?
 Used for the high intensity intervals, particularly in Quadrant 3.
 Add the ‘power’ element to muscle conditioning, necessary in a HITT class.
 Plyometrics are NOT for beginners. Beginners need to learn proper and safe body
mechanics for proper re-coil techniques, so it’s better to have these participants modify
and do a move quickly to develop the speed factor before attempting Plyometrics.
A well rounded, safe, effective and interesting STRONG by Zumba® class utilizse all the program’s
components and the component variables.
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STRONG by Zumba® TRAINING COMPONENT FEATURES

THE MOST OPTIMAL, EFFICIENT CLASSES UTILIZE
the following physiological variables in every Quadrant by activating
the cardio, muscular and neuro-sensory systems.
*Utilize multiple planes of action for both Cardio
moves and Conditioning moves.
*Optimize movement quality by moving through full
range of motion from the joint.
*Increase the ‘biomechanical advantage’ of
bodyweight exercises by choosing moves that place the
body in the most responsive position to gravity.
*Think full body; how many muscles can be engaged
for every move, maintaining form and control?
*Vary the muscle action requirements and exercise
order to create a challenge each class.
*Create movement patterns (Sequences) that will
proprioceptively challenge motor skills, neuro-sensory
recruitment and increase muscle firing.
*Utilize a variety of moves and/or variations of the
same move to enhance the development of key
elements of fitness, e.g., stamina, endurance, strength,
power, etc.
*Create doable, progressive ratios of work/recovery for
intervals, being conscious of participants’ fitness level.
PHYSIOLOGICAL CONSIDERATIONS TO TEACHING STRONG

BY ZUMBA® CLASSES
What is the Kinetic Chain?
For the purpose of movement quality, body mechanics and exercise selection, the Kinetic Chain
can be defined as the relationship between the muscles, joints, connective tissue and nerves:
how these physical structures inter-connect to create movement, as well as sustain movement.
Exercises can be categorized as ‘Closed Chain’ or ‘Open Chain’ movements.
 Open Chain movements are those where a limb can freely move, for example, a biceps
curl where you’re holding a dumbbell; resistance is applied to the end of the limb and
the exercises are usually non-weight bearing and single-joint actions.
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 Closed Chain moves are performed in weight bearing positions (squat, lunge, plank,
triceps dips) where the hand and/or foot are in constant contact with the floor, like a
plank, in a fixed position. The moves are usually compound in nature and the exercises
are performed in a weight-bearing position. Unlike Open Chain, they are both multi-
muscle and multi-joint exercises. Closed Chain exercises are considered highly dynamic
and involve full body movement.
Why is the Kinetic Chain important to the STRONG by Zumba® Program?

 Closed chain exercises comprise most of the muscle conditioning, Plyometric and Cardio
moves in the program.
 Closed chain exercises help improve joint stability, which is why they are so important in
bodyweight exercises, and can also reduce risk of injury from training.
 Closed chain exercises require a great deal of core strength to maintain positions
and alignment.
 Closed chain exercises are highly functional, which carry over into daily life. In other
words, you get extra value for your training!
 In closed chain activities, proper body mechanics is crucial when performing any
exercise as the joints and muscles are ‘interdependent of each other’ to create muscular
balance and equal pulls of tension front to back, side to side. This helps you maintain
upright posture, with less tension on the spine and major joints, in particular the hips,
knees, and ankles.
 When the skeletal, muscular and nervous systems do not work effectively together
to produce the desired movement, the entire body is affected and function is
compensated. Compensation in the body is common when an individual cannot
maintain and sustain alignment, creating misalignments.
Here are common, postural compensations leading to misalignments you may see with your
participants, which can affect their ability to optimally benefit from the STRONG by Zumba®
program. It’s best to observe them from the feet and move up as the body ‘stacks’ body
weight over the feet to properly align the joints and muscular system.
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Joint Kinetic Chain Alignment Misalignments

Feet/ - Feet are parallel, arch lifted - Do your feet turn in or out from the toes or
Ankle - Body weight evenly distributed over heels?
arches - Is your body weight distributed forward toward
- Second toes align with knees toes or back on heels?
- Does your body weight consistently shift onto
one foot or to one side?
Knees - Align with second toes, particularly when - Are your knees locked (hyper-extended)?
standing, lunging, and squatting - Are your knees bowed out or do you have
knocked knees?
Hips/ - Maintain a neutral spine with equal - Are your hips rotated?
Pelvis balance of tension anterior to posterior, so - Is your pelvis in anterior or posterior tilt?
the tailbone points down to the floor in a - Are your hips level and squared without
standing position—as if in a ‘standing rotation?
plank’
Torso - Shoulder blades retracted, down and - Do you lean forward or to one side from the
together as if drawing into and toward waist?
spine - Are your abdominals “caved in” and distended so
- Chest is lifted you cannot flatten your abs, pulling navel toward
spine?
- Shoulders down and away from ears - Is your rib cage collapsed, not lifted?
Head/ - Ears aligned over shoulders, chin pulled - Does your chin jut forward, upward or pulled
Neck back and in to neutrally align neck down toward chest?
- Is your head pulled forward or tilts downward?
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TRAINING YOUR CORE

What is the ‘Core’?
The ‘Core’ is a compilation of 29 muscles (give or take 1 or 2, depending on which book you
read) which run from your shoulder blades to your pelvis; in essence all the muscles of your
torso, shoulder, and scapular girdle, excluding your arms and legs. They work collectively to
stabilize your body as you move in space. Core stability can be defined as when the torso
muscles work together to achieve a balanced and consistent static level of tension front to
back, and bilaterally (side to side) so alignment can be maintained whether you are standing,
sitting, squatting, in a plank, or jumping. A strong core ensures the body is stable and secure
in any position without exertion or strained effort so you can execute any move in a STRONG
by Zumba® class.
Core stability is so important when it comes to the STRONG by Zumba® program. You need it to
maintain alignment and at the same time, the class will improve your core stability. If the core
is not strong enough to support your body, any weakness or imbalance, particularly in close
chain exercises between anterior and posterior muscles can have a direct effect on posture,
balance, and movement efficiency.
Remember, your abdominals only comprise part of your core; so don’t exchange one for the
other. They are not equal. Ab work in the form of many variations of crunches and rotation is
the pure movement of spine flexion, bi-lateral and lateral flexion. Corework exercises are not
one isolated move or muscle group, but instead a compilation of muscles moving at the same
time to perform an action. Core exercises move through all three planes, and therefore are
multi-dimensional.
Your core muscles can be defined into two categories: stabilizers and movers.
 Stabilizer muscles attach directly to the spine and support all movements of the spine
as a protective mechanism, as your body moves. This includes muscles that support
the scapular girdle and the hip girdle.
 Movers are active muscles that move your body and are a support system for the
stabilizer muscles of the spine.
Why is stabilization so important?

You want your participants to be able to maintain any position during class, whether it be a
stationary hold such as plank, 4-legged table or reverse plank, and move dynamically in all
planes of motion and levels of impact, especially while moving through rotation level and
directional changes. It’s important to maintain symmetrical core balance and control. When
an individual does not have a strong, supportive core, misalignments easily occur--- setting
the body up for a glitch in the Kinetic Chain. The end result is usually ‘stabilization fatigue,’
where the stabilizer muscles that support the spine cannot sustain the movement. An example
of stabilizer fatigue would be in a plank, when instead of maintaining a straight line from head
to heels, the belly sags, the shoulder blades cave in, and the legs drop because the glutes
aren’t contracting.
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What can you do about it? The 3 C’s:

 Cue your participants, correcting form and alignment.
 Choose the best exercise switch-outs, based on fitness level and ability, to maintain core
stability. Someone can be strong yet still have a weak core infrastructure.
 Challenge participants with switch-out moves that will improve their core stability and
strength.
Monitoring Intensity using the Intensity Scale
How to use the Intensity Scale: This is our term for the classic RPE (Rate of Perceived
Exertion) scale which represents how hard an individual perceives he/she is exercising. Rather
than use a numerical 1-10 scale, the STRONG by ZUMBA® program uses 5 categories of
Breathing Patterns, from ‘Natural Breathing’ to ‘Out of Breath.’ These words represent all the
intensity levels in the entire class, from Warm Up, through the Intervals in the four Quadrants
and Cooldown.
Intensity is relative to the participant. New exercisers who are unfamiliar with normal physiological response
to exercise, from a cardiovascular or muscular standpoint, may have difficulty self-assessing how ‘hard’ they are
truly working when asked to delegate a numerical value to intensity. Using Breath patterns as well as the Talk Test
to assess personal intensity allows participants to understand intensity, how hard you’re asking them to work, and
what it should feel like.
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STRONG BY ZUMBA® CLASS STRUCTURE & DESIGN

Warmup:
Time: 7-10 minutes
The Warmup is vital to prepare participants for the HITT workout, as well as preview the Base
Builders and Base Moves. A thorough Warmup should progress from mild intensity (‘Natural
Breathing’), allowing body core temperature and heart rate to gradually increase, to almost
moderate intensity (‘Breathy’) by the conclusion of the 7-10 minute time period, moving into
Quadrant 1. Your exercise selection is important; choosing moves which will lubricate joints to
increase joint mobility, range of motion and prepare connective tissue (ligaments and tendons)
for the rigors of bodyweight, high intensity training is crucial for injury prevention, sustaining
intensities and muscular demands throughout the entire class.
Warmup Do’s:
 The Warmup should include a mix of rhythmic style moves, low to moderate intensity
cardio moves, and joint preparation for muscle conditioning such as boxer’s shuffle,
marching, jog, side steps/step touch, knees lifts, step backs etc. You can include impact
moves of the more lighter/more moderate selections on the Exercise Menu, modifying
for Level 1.
 Include Base Builders: squat, lunge, lift, planks, and appropriate variations as preparation
and preview of what is in the workout—the caveat is to use these moves as a Warmup
and not work; in other words, do not overload muscles.
 Use a variety of different moves which:
o Cross the three planes of motion
o Move directionally and spatially
o Focuses on engaging the core
 Include moves such as cross chops and rotation once the body is warm enough to rotate the
spine, as this program is ‘core-central.’
 As participants become warm, gradually progress and increase ROM to make moves larger
and full body, such as a squat and overhead reach. The STRONG by Zumba® program does
not focus on isolated movements; rather, the entire body is working all the time, which is
a key aspect of bodyweight training.
 Choose moves that will naturally progress participants into Quadrant 1, where they will
maintain a moderate intensity (‘Breathy’).
 Remember to hit all major muscle groups for an overall, balanced Warmup. Don’t forget
to warm up the calves in preparation for Plyometrics and High Intensity Impact.
 After 3-4 minutes of the Warmup have been completed, you may include Up-Downs at
Warmup intensity, such as a Plank Walkout from Standing.
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Warmup Don’ts
 Avoid vigorous high impact moves such as high knee runs, jumping jacks, lunge jumps,
and squat jumps, as the body is not fully prepared to handle this level of impact stress
and intensity so early in the workout.
 Avoid ‘muscle conditioning work’ such as push-ups, single leg squats, curtsy lunges,
walking lunges, or plank Up-Downs. These moves are considered muscular ‘work’ and
not appropriate for the Warmup. We don’t want to work in the Warmup and create
muscular fatigue; we want to get loose and limber.
 Avoid Static Stretches in the Warmup, as a high intensity style workout like the
STRONG by Zumba® program requires a more dynamic preparation.
Main Workout:
Time: Approximately 45 minutes
The primary portion of a STRONG by Zumba® class consists of four 8-12 minute blocks,
called Quadrants. Each has a specific goal, intensity range and exercise selection. The four
Quadrants are: Quadrant 1 - Ignite; Quadrant 2 - Fire Up; Quadrant 3- Push Your Limits; and
Quadrant 4 - Floorplay. Each Quadrant is followed by a 30-90 second section as a transition
between Quadrants, consisting of simple moves, called Recharge, before going into the next
Quadrant.
Each Quadrant 1-3 includes a specific mix of full body training:
 Cardio Moves (ex: jogging, jumping jacks)
 Bodyweight Muscle Conditioning (ex: push-ups, lunges, squats)
 High Intensity Intervals (tuck jumps, burpee), Active Recovery (step touch, capoeira ginga)
 Sequences (2-4 moves in back to back sequence)
In Quadrant 4, Floorplay, the moves are performed on the floor without any standing exercises,
the emphasis being core-central and focused muscle work.
In this manual, you will find specific information regarding each of the individual Quadrants plus coaching
and intensity cues, and do’s and don’ts. In the Toolkit you’ll find Quadrant-specific Worksheets.
Cooldown:
Time: 4-6 minutes
The Cooldown is essential as these last 4-6 minutes continue to decrease exercise intensity
safely following high intensity exercise. This is a standing Cooldown and not performed lying on
the floor. Cooldown is the time to focus on mobilization and flexibility, as well as gradually
lowering heart rate and blood pressure to near pre-exercise rates.
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The Cooldown consists of dynamic stretch and static stretch. The primary focus is dynamic
stretching for the large muscle groups used during the workout. Dynamic stretch is global,
rhythmic, large movement patterns which will increase joint mobility and ROM, release muscle
stress, and re-balance postural muscles. Static stretch is held stretch, targeting individual
muscle groups that may need extra attention or release.
Cooldown Do’s:
 Make sure participants leave class without feeling dizzy.

 Insure participants have been drinking water to hydrate during class.
 Include a series of dynamic stretches through full range of motion, aiming for increasing
joint mobility and extensibility of the connective tissue.
 Include dynamic moves for all the major muscles and joints used in the class.
 You can move head to feet or feet to head, your choice. However, move in a progression
that feels natural to the body instead of disjointed, from one part of the body to another.
 If static stretches are used, hold the stretch to the point of mild tension for 5-10 seconds,
focusing on increasing the stretch slightly before releasing.
 For static stretches to be effective, make sure you are stretching the muscle in alignment
with how it attaches to the joint.
 Breathe naturally throughout the stretch.
Cooldown Don’ts
 Avoid ballistic, jerky or bouncing movements.

 Avoid holding your breath.
 Avoid over-stretching that can compromise joint integrity.
 Avoid hyperextending any joint in order to increase ROM.
Recharge:
Recharge provides a much needed release from muscle work and intensity training. This is not
the time for more muscle conditioning or cardio. It should feel like a reward for work well done
in the preceding Quadrant. There is one Recharge section following each of the four Quadrants.
Time: 30-90 seconds
Link: The seamless connection between two moves that keeps the class flowing and maintains
intensity. An Up-Down is a type of Link that connects moves on the floor to standing and vice
versa. They serve the same connection purpose. It is crucial that we think about Links when we
teach the choreography so participants can maintain intensity and move easily from one move
to the next, without feeling frustrated.
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If we were going to diagram a STRONG by Zumba® class based on the Intensity Scale and
breath patterns for each part of the class, it would look something like this:
WARMUP: Steady State 7-10 minutes
QUADRANT 1: Bumps in the Road 8-12 minutes
QUADRANT 2: Rolling Hills Intervals 8-12 minutes
QUADRANT 3: Peaks and Valleys Intervals 8-12 minutes
QUADRANT 4: Bumps in the Road 8-12 minutes
COOLDOWN: Return to Pre-Exercise HR 4-6 minutes

36
The Quadrant-Base Builder Connection

Class Sequence:
Warmup: 7-10min ALL 4 Quadrants/Recharge/36-46min Cooldown: 4-6min
37
4 QUADRANT FORMAT
Quadrant 1: Ignite
Quadrant 1 (Q1) Break 1

Ignite 8-12 min Recharge 30-90 sec
Q1 Specifics: Purpose: Recovery/Have Fun

- Base Builders and Base Builder Moves and Variations are used to
Feel: Keep it simple, basic
build simple, foundational moves to Sequences to ‘turn the body
steps
mechanics on”---mind to muscle connection, neurosensory & neuro-
receptor response (science).
- Standing to floor patterning are introduced, linking moves with ‘Up-
Downs’ for smooth transitions and seamless Sequence connections.
- Goal: Increase heart rate to maintain a solid, moderate intensity for
the duration of the Quadrant, performing all exercises efficiently.
There are not defined HITT intervals in Q1.
- Intensity Design: Incorporates ‘small incremental’ intensity
challenges, (like Bumps in the Road). Q1 is more steady state than
actual interval driven.
- Bridge in song will drive lowering intensity. There is not a defined
active recovery in ‘Ignite’, however, there can be one or two music
phrases used to regain balance, control, and focus as well as breathe
naturally if needed.
About Quadrant 1
Intensity Guidelines: ‘Natural Breathing’ to ‘Breathy’: You can talk with some effort all the way
through Q1 without having to stop and catch your breath.
Intensity Cues:
- How do you feel? Are you breathing comfortably and still able to do the move?
- You should be able to talk and make a sentence.
- Don’t hold your breath.
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Coaching Cues Worksheet:

39
The Format of Q1 Always:

 Uses moves on the Exercise Menu and Variation Menu identified for Q1.
 Includes Base Builder or Base Moves of squat, lunge, lift, and plank in Q1.
 Includes a balance of cardio and muscle conditioning moves to maintain intensity and
create an overall, balanced Quadrant.
 Introduces Up-Downs.
 Includes Sequences when appropriate.
 Starts with a Basebuilder or a Basebuilder Move, then adds variations, e.g., arms, direction,
impact, speed, intensity, etc., as it applies and is appropriate to the goal of the Quadrant
and level of your participants.
 Progresses moves using the Component Variables such as direction, levers, etc., except for
Plyometrics.
 Uses the Variation Menu to add creativity and diversity to the Base Builders and Base
Moves.
 Uses switch-outs when teaching a multi-level class, depending on fitness and skill level of
the participants.
 Maintains the intensity of Q1 as recommended in Q1 Guidelines.
You know you’re in Q1 if:

 The moves are foundational and not complex
 The pace is moderate and steady
 The moves set you up for more intense work to come yet feels like a solid workout
 The moves improve your technique, form, and alignment to help you progress
successfully with the same form and alignment when working at higher intensity in
subsequent Quadrants
The Format of Q1 Avoids:

 HT/Active Recovery Intervals. (Small incremental intensity changes may be included in Q1
that do not require a formal active recovery. These kinds of intensity patterns are used for
increasing cardiovascular stamina and do not require an active recovery. )
 Plyometrics
 Targeted muscle isolation Sequences, for example, a series of moves in Reverse Plank,
which overtaxes the triceps too early in the class. Q1 is more large-muscle targeted.
 Overuse of any one muscle group by adding variety of different exercises and Component
Variables—direction, speed, impact, position, etc.—to work the same muscles. The Exercise
Menu and Variation Menu have lots of options for each Quadrant to choose from.
40
Quadrant 2: Fire-Up

Fire-Up 8-12 min Recharge
30-90 sec
- Intensity increases with Cardio & Conditioning Challenges, and
Feel: Keep it simple, basic
continued use of Base Builders with more Variation options and
steps
combining moves together (Sequences) to create ‘full body training’,
using the body as a resistance to increase intensity.
- Goal: At least 1-2 HITT intervals per song are included in Q2 plus
active recovery moves in-between Sequences such as a single move
like a bob ’n weave or punching, a squat, or easy cardio such as jump
rope with boxer’s shuffle. The Active Recovery is not a full body
exercise.
- Up Downs are used to aid seamless sequencing.
- A Bridge in the song will drive recovery and lowering intensity.
- Intensity Design: ‘Rolling Hills’ type of intervals; NO peak intervals.
The goal is to use active recovery to keep moving nonstop into the
next move and/or Sequence.
- May Introduce Power moves’ such as a jump or hop; however, they
do not go beyond Breathy as the intensity level for this Quadrant.
About Quadrant 2
Intensity Guidelines: ‘Breathy’ with effort all the way through Quadrant
Intensity Cues:
- You can still talk but maybe not a full sentence.
- You’re not gasping for breath.
- You need to reach deep and breathe from your diaphragm to maintain breath control.
41

42

 Includes a variety of Base Builder or Base Moves as identified in Q2.
 Includes a balance of Cardio and muscle conditioning moves to maintain intensity and
create an overall, balanced Quadrant along with the HT/Active Recovery intervals.
 Includes Up-Downs.
 Starts with a Basebuilder or a Basebuilder Move, then add variations, e.g., arms, direction,
and level of your participants.
 Progresses moves using the Component Variables such as direction, levers, etc., including
Plyometrics.
Moves.
the participants
 Includes at least 1-2 HT/Active Recovery intervals for every song in Q2.

 The moves are both foundational as well as more complex, utilizing Component
Variables to maintain Quadrant intensity
 There are Rolling Hills Intervals interspersed in the Quadrant
 The pace is Breathy with effort through the entire Quadrant
 The moves are challenging without rest between them, requiring more stamina,
stabilization and corework
 Sequences are present
 Plyometrics (power moves) are a part of Q2
Th The Format of Q2 Avoids:

e Format of Q2 Avoids:
 Overuse of any one-muscle group by adding a variety of different exercises and Variables—
direction, speed, impact, position, etc. --- to work the same muscles. The Exercise Menu and
Variation Menu have lots of options for each Quadrant to choose from.
 Including more than 2 HT/Active Recovery intervals per song.
 Creating Intervals that are Peak and Valley formation instead of Rolling Hills.
 Too short of an active recovery or using moves, muscle condition or cardio that don’t allow
the participant to recover sufficiently. (For example: using a push-up as active recovery,
which is too strenuous and doesn’t allow for a true recovery.) Instead, it uses a more
43
appropriate recovery move and then proceeds to use push-up as the first muscle
conditioning following active recovery.
44
Quadrant 3: Push Your Limits

Push Your Limits 8-12 min

- Movement combinations of full body movement in a ‘‘Peak and Valley” Feel: Keep it simple, basic
interval format, utilizing standing to floor Sequences with filler moves of steps
Cardio or muscle conditioning for intensity control. Active recovery will
keep movement nonstop with appropriate exercise selection.
- Uses Up Downs to aid seamless sequencing.
- Uses Plyometrics and Plyo Sequences to drive intensity for HITT
intervals.
- Goal: includes at least 2 HT intervals per song w/active recovery moves
following each interval.
- Bridge in song will drive recovery and lowering intensity.
- Intensity Design: ‘Peak and Valley’ Interval. Can also include a high,
Rolling Hill interval if needed. The goal is to use active recovery to keep
moving nonstop into the next move/and or Sequence.
- The intensity goal is not failure where breathing is impossible and
movement ceases. Participants should be able to say a word or two.
About Quadrant 3
Intensity Guidelines: ‘Breathless’ with effort all the way through the Interval, ‘Breathy’
through active recovery. For athletes and very fit participants, the HITT may induce an effort
up to out of breath.
Intensity Cues:
- If you can talk, it’s only one or two words.
- This is the no-talk zone.
- Push as hard as you can until you think you can’t do any more.
45

46

 Includes a variety of Base Builder or Base Moves in Q3.
 Includes a balance of Cardio and muscle conditioning moves to maintain intensity and
create an overall, balanced Quadrant along with the HT/Active Recovery intervals.
 Includes Up-Downs.
 Starts with a Basebuilder or a Basebuilder Move, then adds variations, e.g., arms, direction,
and level of participants.
 Progresses moves using the Component Variables such as direction, levers, etc., including
Plyometrics.
Moves.
the participants
 Includes at least 2 HT/Active Recovery intervals for every song in Q3.

 The moves both foundational as well as more complex moves, utilize Component
Variables and Sequences to maintain Quadrant intensity
 There are Peak and Valley Intervals interspersed in the Quadrant
 The pace is ‘Breathless’ to ‘Out of Breath’ effort through the entire Quadrant
 The moves are challenging without rest between them, requiring more stamina,
stabilization and corework
 Plyometrics, (power moves) and Plyo Sequences are used to drive intensity
 Up-downs are more frequent in Q3
 You really need to be on your game to get through Q3 however it is doable with pacing

 Making the entire Q3 HITT moves without active recovery.
 Exceeding more than two continuous minutes of HT without active recovery.
 Overuse of any one muscle group by adding a variety of different exercises and Variables—
direction, speed, impact, position, etc. --- to work the same muscles. The Exercise Menu and
Variation Menu have lots of options for each Quadrant to choose from.
 Including more than 2 HT/Active Recovery intervals per song.
 Creating Intervals that are Rolling Hills formation instead of Peaks and Valleys formation.
 Too short of an Active Recovery or using moves, muscle conditioning or Cardio, which don’t
allow participant to recover enough.
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Quadrant 4: Floorplay

Floorplay 8-12 min Recharge 30-90 sec

- All floor-work only—meaning moves are performed only on the floor; Feel: Keep it simple, basic
no Up-Downs are required. The Recharge following Quadrant 4 will bring steps
the class to standing for Cooldown.
- Included are traditional ab and core exercises, exercises for muscle
stabilization, and muscle balancing like bridge variations.
- Focus is on variations of basic exercises that can challenge body weight
(ex. increase levers).
- Can use some planking variations because they are core and can be
used to drive HR.
- Emphasis is total body and isolated conditioning, and muscle toning.
- Can use basic Yoga and Pilates style moves (such as boat and
windshield wipers), as well as floor-based kicking moves and floor-based
lifts to add the conditioning components.
- Interval Design: Resembles ‘baby bumps in the road’, smaller
incremental, rolling hills with intensity challenges driven by tempo and
exercise selection
- Bridge in song may indicate changing pace. As in Q1, there’s not a
define active recovery, however, there can be one or two music phrases
used to regain, balance, control, focus as well as breathe naturally if
needed.
About Quadrant 4
Intensity Guidelines: ‘Breathing’ with some effort all the way through Quadrant
Intensity Cues:
- Are you breathing comfortably and still able to do the move?
- You should be able to talk and still have a conversation.
- Be sure to exhale on the exertion of every rep.
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49

 Includes a variety of Base Builder or Base Moves in Q4.
 Includes a variety of positons, not just 1 or 2.
 Includes a balance of core moves and pure abdominal (spinal flexion) moves in Q4.
 Starts with a Base Builder or a Base Move, and then add Variations as it applies and is
appropriate to the goal of the Quadrant and level of your participants.
 Progresses moves using the Component Variables such as direction, levers, etc., except no
Plyometrics.
Moves.
the participants

 The moves are on the floor - never standing… ever!
 The pace is moderate and steady
 The moves focus on stabilization and core specifics in a variety of positions; it should
feel like a solid workout
 Focused abdominal strengthening, e.g., crunches are in Q4
 The moves improve your technique, form and alignment and muscle balance which
will help you progress in the other three Quadrants every time to you train

 Standing up in Q4; the entire Quadrant is floor-based.
 Doing the entire Q4 in one position, e.g., all supine or all prone.
 Speed – the moves in Q4 focus muscle engagement, control and stabilization.
 Plyometric moves, even if floor-based (e.g., plyo push-ups).
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STRONG BY ZUMBA® CLASS GUIDELINES
Levels
Just about any healthy, injury free person can take a STRONG by Zumba® class. The key is
monitoring intensity changes and moderating exercise options so they can be challenged yet
safe. At the same time, the goal is to coach them to reach their maximum capability/potential.
The following recommendations for Levels, Frequency and Recovery days are based on a
participant’s current engagement in regular, physical activity, as well as their participation
and/or familiarity with the key components of a STRONG by Zumba® class:
 HIIT/High Intensity Training Workouts

 Bodyweight training
 Cardio Intervals (vs. Steady State)
 Plyometrics
 Full body/Core training
 Dancing
**Active recovery refers to a non-participation day in a STRONG by Zumba® class; however, regular activity (e.g.,
a Zumba® Class, Walking, Yoga etc.) is encouraged. Take off at least one full day of rest
from exercising each week.
Level Categories Entry Fitness Level to No. of STRONG by Zumba® Classes No. of Active
STRONG by Zumba® recommended weekly Recovery Days
Between
Classes**
Level 1: Any participant who is new to - Begin with 1-2 classes a week on 2-3
Starter/Re-Starter exercise, returning to exercise, non-consecutive days. No more than
or new to HIIT style workouts. 2x/week for 4-6 weeks with
recommended active recovery in
between workouts. Can add a 3rd
class if desired after 4-6 weeks
or when ready.
Level 2: An individual who has been - Begin with 2 classes a week on 2-3
Experienced exercising for at least 6 months non-consecutive days for the first
with both cardio and resistance month with recommended active
training and may have recovery days in-between workouts.
participated in some form Can add a 3rd class if desired after
of HIIT programming. 2 weeks.
Level 3: An individual who has been - Start with 2-3 classes a week with 1-2
Proficient exercising 6 months or more at least 1 day off in-between
with both cardio and resistance workouts. May introduce another
training and has experience class when ready. No more than
with HIIT programming. 4 classes weekly.
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When it comes to Levels, every individual needs to exercise at a pace and intensity that is challenging but
still doable, regardless of fitness and experience levels in a multi-level class setting. Doable means physically
possible. These level recommendations give you guidelines for each entry level participant to the STRONG by
Zumba® program in order to assess their starting capabilities so each of them can be successful and continue to
improve. A person may be exercise savvy; yet if all he/she ever does is steady state cardio training, HITT will be a
shock to the body system and requires some acclimation. It’s up to you to choose appropriate impact, moves,
exercise sequencing, variables, and how ‘high of an intensity’ you can push someone to have them recover and
then do it again.
Frequency Fit Facts: Train Hard · Recover Smart

 According to ACSM, HIIT types of workouts are more exhaustive than a more moderate
one and therefore, often need a longer recovery period between workouts. ACSM
recommends it is most beneficial to start with one HIIT training workout per week,
if you are not accustomed to high intensity training, along with regular training.
Incorporate an additional HIIT workout when you feel ready, with days off in between.
 ACE researchers recommend that participation in any workouts requiring maximum
intensity be limited to two to three times a week, with 48 to 72 hours rest between
each session. This was determined after they conducted their high intensity training
bodyweight study.
Importance of Active Recovery: High Intensity training requires two types of active recovery, [1] following
a HT interval in a STRONG by Zumba® class and [2] days off after taking a HITT class. For safety, injury
prevention and to allow the full metabolic effect of high intensity training to influence the body, it is important
to heed professional recommendations NOT to participate in high intensity training classes on subsequent days.
The metabolic processes of EPOC (Excess Post-Exercise Oxygen Consumption) after a workout and the days after
are limited without adequate recovery. With no rest from high intensity training, the current research suggests
that the full benefit of why high intensity training is effective is diminished and your body recovers less
efficiently. This doesn’t mean don’t exercise two days in a row; it means DO NOT do HITT or any other metabolic
or high intensity training two days in a row. Take your intensity recovery days and you will
reap the benefits.
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GENERAL FORMAT GUIDELINES

The following guidelines should be adhered to every time you teach a STRONG by
Zumba® class to ensure your participants are exercising safe and to their potential!
Quadrant Specifics
 Always begin with Warmup and finish with a dynamic Cooldown and stretch.
 Always include all four Quadrants in every STRONG by Zumba® class you teach in the
Quadrant order designed. DO NOT VARY by switching the Quadrant order. Each Quadrant
is designed to progress the intensity and workload appropriate for all fitness levels.
Therefore, each Quadrant has a specificity of goal, intensity, exercise recommendations
and modifications to ensure a safe and effective experience for each participant.
 You may only use music and movements provided in My First Class or the additional
Quadrants you receive, including switch-outs (modifications and progressions). You may not
make up your own choreography in the Quadrants or use music not provided by the
STRONG by Zumba® program. You may, however, personalize your Warmup, cooldown and
recharges between Quadrants to add your personal flavor.
 Every Quadrant starts with a Base Builder or a Base Move, then add variations,
e.g., arms, direction, impact, speed, intensity, etc., as it applies and is appropriate to
the goal of the Quadrant and level of the participants.
 The aim, or goal, is for full-body movement, targeting large muscle groups, utilizing upper
and lower extremities and core at the same time as opposed to isolated exercises. For
example: rear lunge with rotation, push-up with a leg variation etc. Not only is this a more
functional way to train, the overload demand is higher, creating a higher metabolic
requirement overall to ensure that more muscles are used and more calories are burned.
 Quadrants should not start or end with a high intensity (HT) single move or Sequence. There
will be a transition into the next Quadrant after a Recharge 30-90 second break, so heart
rates will have dropped somewhat. Also, from a psychological perspective, Recharge is a
mind-release from focused attention to the form and alignment of the HITT class structure;
it will take a moment to get mind and body into the high intensity mindset so it is more
beneficial to start with a cardio or muscle conditioning move before doing anything high
intensity.
 There are no standing moves in Quadrant 4 since this Quadrant is performed on the floor
in its entirety.
 The intensity guidelines for each Quadrant state that we never exceed 2 minutes for a HT,
even in Quadrant 3.
Recharge Specifics
 Recharge is NOT intended to replace the active recovery move following a HT move at the
end of a Quadrant. Keep the moves simple.
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HT and Active Recovery Specifics

 If the last move of a Quadrant is a HT move, it must be followed by an active recovery move
before moving into Recharge.
 A HT can be as short as 10-30 seconds or as long as 2 minutes. However, a HT should NOT
exceed 2 minutes in order for participants to maintain recommended HT intensity of
“Breathless” to “Out of Breath.”
 A HT that is longer than 30 seconds iis most often created should be created as a Sequence
in order to balance muscle groups, achieve maximum effort from muscles engaged, and
avoid stabilizer fatigue, which can cause poor muscle mechanics due to the intensity.
 As each Quadrant begins there is a , ‘Rev Up’ into the intensity so participants can hit the
recommended intensity levels a little more gradually, if needed, especially if they need to
feel comfortable with the exercise and perform it correctly. Intensity comes second to
execution, form and alignment.
 For L1 participants in particular, ‘Rev Up’ into the full intensity of a HT is important so
participants can maintain it. For example, if a single HT move were 30 seconds, the ‘Rev Up’
would take about 10 seconds to get into the move with good form and then increase the
intensity.
 Think of ‘Rev Up’ as gradual ramping of intensity until full force, using the music to
progressively build intensity levels.
The Quadrant Format for the STRONG by Zumba® program is NOT meant to be continuous, back-to-back
HITT intervals. Other programs use this style of HIIT/Recovery for the entire workout, which is a different type of
use for HIIT. In the STRONG by Zumba® program, it is imperative that the muscle conditioning and Cardio
components are utilized to ‘sandwich’ the HITT in order to offer a full body workout with all the metabolic
benefits that is doable for almost anyone.
Sequence Specifics
 Sequences will not be more than 4 moves maximum for simplicity of movement quality and
maintaining intensity for the entire Sequence.
 A Sequence will not use the same Basebuilder Move for more than two moves back to
back. Variety is added so the program will be more effective. For example, in plank, we
avoid doing 3-4 different variations and staying in plank, which creates enormous amount
of shoulder stress and requires a lot of core stability to maintain.
 Sequences can all be standing, all on the floor, or include an Up-Down.
 Sequences can be muscle conditioning only, Cardio only, or a combination of the two
to create a HT.
54
Up-Downs Specifics
 Up-Downs have a major role in the STRONG by Zumba® class. They act as links (transitional
moves) between standing and floor-based moves; they create intensity, variety, and muscle
conditioning benefits. Up-Downs should be used in Quadrants 1, 2 and 3 only.
 Up-Downs are primarily muscle conditioning moves interspersed between any single move,
conditioning or Cardio, HT, and can used for active recovery. For example, a plank walkout
from standing, still active yet, allows the heart rate to drop.
 Up-Downs can also be part of Sequence. This helps to maintain the recommended intensity
for each Quadrant and avoid over fatigue caused by an entire Quadrant being comprised of
a series of Up-Downs.
Variety, Benefits & More

 A variety of moves are used in each Quadrant to avoid overuse of any one joint. Also, it is
important to make sure to equally work both sides of the body--front to back and bi-
laterally. Most individuals are side dominant left or right; therefore, it is important to
equally work both sides for muscle balance and strength.
 In order to gain physiological benefits from the STRONG by Zumba® program, it’s important
to execute enough repetitions to create a muscular overload to create temporary muscular
fatigue, however not to failure. While music is the driver for choreography sequencing, it is
important to do enough reps to challenge both the muscular and the cardiovascular system
in every Quadrant.
 Plyo moves are an integral part of intensity in the STRONG by Zumba® program and are
used in particular for HT moves. Individuals who can’t or don’t want to jump can modify
Plyos by moving into the recoil phase and extending the legs fully without jumping.
 All moves are modifiable; adapt exercise selection to participant levels as needed.
In its current format, the STRONG by Zumba® program is NOT designed to utilize external resistance
tools (dumbbells, resistance tubing, weighted balls, kettlebells, ankle and wrist weights, or Zumba® Toning
Sticks). The STRONG by Zumba® program is bodyweight ONLY.
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How to Attain and Maintain Recommended STRONG by Zumba® HITT Intensities

‘Monitoring Exercise Intensity for Intervals and Active Recovery’
Here are some overall pointers to be aware of in your classes in regards to intensity:
 Use the Intensity Quadrant Scale as your best tool to frequently check in with participant’s
breath control.
 Be particularly observant if participants seem to be faltering with poor form, unable to
maintain breath control and breathing pattern, and/or seem unable to reach desired HITT
interval intensity and sustain it for the recommended time. If you make these observations,
the participant needs to actively recover and then resume at a lower intensity. So, either
modify the moves or decrease variables. You will need to help participants adjust their
intensities until they acclimate to HITT training and can successfully progress.
 Continue to remind participants to be self-aware of their movement quality and what their
breathing ‘feels like’ as the Intensity Scale suggests as you coach them.
 It’s important that you empower participants to self-monitor how they feel throughout the
entire workout and adjust the intensity level as needed. Participants should strive to reach
and maintain intensity levels, using the music as a guide.
How to Adapt and Modify Moves to Increase or Decrease intensity

(See the Variation Menu in the Tool Kit for more ideas.)
Any exercise or Sequence can be tailored to be more or less intense, depending on how it’s
executed. Here are some simple suggestions to help your participants ease into intensity:
 Begin with a Base Builder or Base Move before adding intensity options; you may need to
stick with more basic movements, especially for Level 1 participants.
 Use a ‘Rev Up’ for HT moves, to ensure participants can maintain intensity for the entirety
of the HT. Then, make sure an appropriate active recovery is used to allow them to
recover.
 If necessary, make the HT shorter; you absolutely want the intensity. Participants will tend
to ‘cheat’ and not go full-out to ‘Breathless’ or ‘Out of Breath’ if they know the duration is
longer than they can sustain it.
 Shorten the ROM or the lever. For example, don’t squat or lunge as low to make these
lower body exercises less intense. Then coach for full ROM on every repetition as
participants improve to increase intensity.
 Lower the impact of Cardio moves. To increase intensity, add direction, arms, speed,
a Sequence, or an Up-Down.
 Take the recoil out of Plyo moves and make them impact instead, or remain no impact
by rising up onto the balls of the feet and practice the re-coil and explode. To increase
intensity—deepen the recoil, and/or add speed to create a more explosive power release.
56
 Single leg moves are important, still do them. However, to modify, let one toe touch
the floor for balance then aim for no touch.
 Plank moves can be performed on both knees, then one knee before moving to full plank.
To increase intensity, lengthen the lever (arms and/or legs), add direction, or create a
Sequence.
Recommendations for Increasing Intensity:
 Increase the impact – progress from low impact to high impact, to plyo moves.
 Use the Component Variables: increase ROM, lever length, speed or tempo changes,
direction or traveling pattern across the floor. Selection and use of the components
will depend on the exercise and level of the participants.
 Choose exercise switch-outs that require balance and therefore more core engagement,
e.g., single leg versus two-legs, lunge (staggered) vs. squat (neutral stance), etc.
 Create more intensity demand with the progression of the exercise swtichouts
57
CREATIVE PROGRAMMING
The chart below shows how the four Base Builders on the left (squat, lunge, lift, and plank) are
used in different movement categories (Muscle Conditioning, Cardio, etc.) by simply using the
Component Variables to change the Base Builder.
How to use the same Base Builder for Base Cardio, Power, Stability, Balance and Strength
Base Muscle Cardio Power Interval Strength Sequence

Builder Conditioning
Basic Squat or Jack in Squat Squat Jump Tuck Jump Single Leg Squat 2 Squats > Plank
Squat Variation: Squat Jack Walkout > 1 Squat
SQUAT Side Squat Thrust > 1 Push-Up x 4
Traverse Squat > Walk back to Stand
Pulse Squat, etc.
Basic Lunge or Scissor Switches Split Jump Plyo Jump Switch Lunge 2x> Rear Lunge w/ Rotation
Lunge Variation: Lunge Lunge Stationary Lunge > Jumping Jack > Alt.
LUNGE Front/Back Lunge Curtsy Lunge w/ Lateral
Curtsy Lunge, etc. Leap
Alternating Knee Side Knee Lift Side Kick Knee Lift Single Side Deep 4 Skaters >
Lifts Repeaters Flicks Repeater Knee Raise in 4 Alternating Knee
LIFT w/ a Hop Hops Single Leg Squat Lifts > 4 Alt. Rear
Lunge/touch the
ground > Alt. Side
Squats
Basic Push-Up or Plank Jacks Plank Plank Ski Reverse Plank Plank w/ Alt. Knee
Push-Up Variation Burpee Moguls w/ Alt. Leg Lifts Drive > Swimming >
PLANK Push-up > Burpee
Increasing intensity should not depend solely on adding speed or using Plyometrics in order to overload
participants. The use of all the Component Variables should be considered.
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SAFETY & PRECAUTIONS

In order to ensure safe and effective classes, use the following guidelines to coach
your participants to success:
 For safety reasons, the STRONG by Zumba® program is not appropriate for anyone who
cannot support his/her own bodyweight with good form and alignment. It is recommended
that a new participant may need to take some other classes to increase his/her fitness level
before taking a STRONG by Zumba® class.
 Be sure to always teach a proper Warmup and Cooldown.
 Remind participants to hydrate during class; it is necessary.
 Because of the high intensity nature of the STRONG by Zumba® program, cross-training
footwear with lateral support is recommended. You should not take the class barefoot.
 Follow the intensity guidelines for each Quadrant.
 Be aware of signs of over-exertion (working at too high an intensity or not recovering):
o Facial redness or unusual paleness
o Consistent stopping and starting without reason
o Problems recovering from exertion
o Dizziness and/or nausea
o Balance issues
o Sudden, impaired movement quality
o Noticeable disorientation
o Joint pain
 Be cautious of participants who:
o Hold their breath; remind them to breathe and not hold their breath.
o Extend beyond safe ROM (hyper-extension), which can stress joints and
connective tissue.
o Perform rapid and uncontrolled movement.
o Have poor body mechanics and cannot maintain exercise positions or posture.
o Lack core strength to maintain alignment, particularly with plank moves, which can
place enormous stress on back muscles and ligaments.
o Continue to demonstrate improper technique, particularly, lunges, squats, plank,
and plyometric moves. If left uncorrected, not only will the full benefit be lost, but
it can also be a perfect set-up for injury at high intensities.
o Add Plyometrics and/or speed variables as the only solution to increasing intensity.
It is not always the solution with participants who are not physically ready.
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INSTRUCTOR TEACHING SKILLS
Cueing: Verbal and Visual
In the STRONG by Zumba® program, verbal cueing along with visual cueing is necessary. Verbal
cueing is particularly important to cue the HT intervals and active recovery, both to coach
participants to reach higher and lower intensities safely. It is also important to remember that
form and alignment are crucial for conditioning exercises, so you may need to verbally correct a
participant’s alignment for their safety; a visual cue may not be enough.
Non-verbal cueing: Let your body do the talking!

This cueing style needs to be very clear visually as participants watch you use your body;
otherwise you’ll need to rely more on verbal cueing for the moves. It is important for you to be
aware of your use of music with your cueing, so your participants still can enjoy the music while
successfully following you if you’re not talking.
The Power of Verbal Cueing:

The most important things you’ll need to cue verbally are: [1] intensity, [2] alignment for
the moves, [3] motivation—your participants will need you to give them some love! You
may be surprised how much positive impact you really have on your participants. When
you do cue verbally:
 Speak clearly and keep cues short and precise.
 Cue slightly ahead of the new move so participants know what’s coming next.
 Once in the move, scan your class and look for the most obvious alignment issues, then,
give specific, direct body alignment cues to the group to correct those issues.
 Create eye contact with your participants as you always do so they know you are
connecting with them and to help them correct their form. Then, acknowledge them
with a nod or smile so they know they have corrected themselves.
 If necessary, repeat the same verbal cue, using a few different ways of saying it;
everyone hears the same thing differently.
 Be aware of music volume and lyrics and whether you can be heard over the music.
Speak loud enough to be heard – but never scream! Use a microphone if you have one.
In this manual, you will find examples of both intensity and coaching cues specific to the
Quadrant to help you.
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Leadership and Teaching Skills

You… are the Verbal AND Visual Coach!
Be a good role model and demonstrate proper form and alignment.
 Your participants will try to mimic your exact movements and the way you do it.
 It’s important you have impeccable form for participants to follow, not only for a
more effective workout, but for injury prevention as well.
Instruct proper exercise technique and alignment.

 Give technique and alignment cues throughout the class, both visual and verbal as
needed. Remember that your participants may be unfamiliar with a high intensity,
fitness style class and will need the extra coaching.
Know your participants, read their body language to teach a highly effective class.
 When selecting moves and creating Sequences and Up-Downs, keep in mind the
fitness level of your participants and their familiarity with this type of workout.
 Even if you know the choreography and feel it is perfect for your class, you may need
to adapt it through switchouts for the safety of some of your participants so they can
do the exercises correctly.
Give exercise modifications when necessary.

 Start with a Base Builder or Base move, then progress to more challenging variations
only if your participants can follow you.
 Demonstrate modifications as needed, both an easier version and a more challenging
option, so participants can self-monitor and choose what the best version for them is
to get the most benefit from class and do it safely and effectively.
 If the entire class is having difficulty following, go back to the Base Move. Keep it simple.
Progression is key; choose wise options.

 Change only one Quadrant/section at a time.
 Once your participants have mastered the basics, you can add more challenging
switchouts.
 Let participants feel successful by encouraging good form so they can enjoy
the workout.
Educate yourself so you can educate your participants.

 The better you understand the components of the STRONG by Zumba® program and the
science behind high intensity training, the more creative you’ll be, the better coach
you’ll be, and you’ll have more fun with the program.
 Know what muscles you’re using.
 Tell your participants why you are doing what you are doing; tell them the benefits of
the STRONG by Zumba® program—it will motivate participants to achieve the results
this program can offer.
 When performing specific exercises or stretches, teach participants how to imagine their
muscles contracting. This will help them focus and get more out of the muscle work.
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Coaching the Intensity Scale.

Coaching your participants to hit the intensities you’re asking them to and then to recover will
be a challenge for YOU! The Intensity Scale is designed to make it a simpler way to monitor
participants by only asking them to reach and/or maintain specific breathing patterns for the
different intensity requirements within each Quadrant. For participants to reap the benefits of
a high intensity program, it’s crucial that they reach these higher intensities and then recover.
Think about how you can drive and control the intensity of each Quadrant so every participant
hits the desired intensity for every part of the class. The three methods are:
[1] Verbal cueing
[2] Tone and level of your voice
[3] Visual demonstration of desired intensity
To coach intensity:
 You will need to be verbal. Just pointing your thumb up non-verbally to make your
participants go higher is not enough, and it’s not safe.
 Use the words on the Intensity Scale to help you in the following manner: ‘I want
you to feel Breathy’; or, ‘You should be Breathless and it should be difficult to talk right
now’; or, ‘If you can talk a full sentence, you’re not Pushing Your Limits’, (the name
of Quadrant 3, for a reason).
 Cueing the different intensity requirements IS one of THE most important parts of
teaching STRONG by Zumba® classes.
 Create a verbal ‘picture’ of what each intensity should feel like. For example, ‘Out of
Breath’ should feel ‘like you’re busting through the ribbon at the finish line of the
50-yard dash’.
 You also want to personally demonstrate the level of intensity that you’re asking for.
 When cueing HT, use descriptive words to help participants push through whatever
they ‘perceive’ as their personal limits.
 Use your personality to make this a challenge for participants so they enjoy and
look forward to your coaching them.
 For safety, it’s important you’re aware of the physical signs of over-exertion and know
when to coach a participant to lower his/her intensity (See section: Safety Precautions).
 Use your voice effectively. Yelling ‘faster, faster’ is not empowering.
 Be familiar with what each intensity feels like, so you can show it.
Coaching Progressions.
More likely than not, you will have participants in your class at varying fitness levels that
will need either the modification of a move or a more challenging version. Here are some
coaching tips to guide you:
62
 You will have participants of all fitness levels in your class, so demonstrate the moves
first and then give the options (e.g., push-up on knees (easier), push-up with one leg
lifted (challenging)).
 Be prepared to have a roomful of participants doing 2-3 versions of the same move
because of the different fitness levels.
 If a participant demonstrates poor form, show them (non-verbally) what they are doing
incorrectly, then show them correct alignment while verbally coaching what he/she
needs to do to continue.
 The same is true for HT—though these moves require you to be more verbal than
non-verbal to cue intensity (you can be both verbal and non-verbal for alignment).
 If necessary, coach a participant to modify and do an easier move if he/she is struggling
or, if the participant needs more of a challenge, have them do a harder variation. You
may not even know this until partway into the move or when the move repeats.
 Learning to verbally cue and coach takes time—however will be one of your most
valuable tools helping your participants reach success in a STRONG by Zumba® class.
 It’s important to help participants understand as they progress, what once was ‘difficult,
almost impossible’ is now easier and achievable. As their fitness levels improve, they
need to work harder to increase the intensities again. It’s an ongoing process, but
one that is incredibly rewarding!
Turn it on. It’s STRONG by Zumba® time.

 Practice, practice, practice, practice.
 Know your music and your choreography, yet be ready to adapt as needed.
 Commit to being 100% each and every class.
 Be motivating, inspirational, involved, interested; the return is hug.
63
STRONG by Zumba®
TOOL KIT
64
STRONG by Zumba®
CLASS CHOREOGRAPHY 4-QUADRANT LAYOUT SAMPLE
65
QUADRANT 1 – IGNITE
66
STRONG by Zumba® Exercise Menu for Q1
Exercise Level
BASE BUILDER: BASIC SQUAT
Basic Squat 1-3
Side Squat 1-3
Sumo Squat 1-3
Plie Squat 1-3
Traverse Squat 1-3
Wood Chopper 1-3
Squat with a Front Kick (martial art style) 1-3
Shuffle in Side Squat 1-3
Squat Jack 1-3
Squat Burpee with or without Pushup 1-3
BASE BUILDER: STATIONARY LUNGE (AKA Split Lunge)
Stationary Lunge 1-3
Stationary Lunge to Knee Lift 1-3
Runners Lunge 1-3
Front Lunge (same side, alt sides) 1-3
Rear Lunge (same side, alt sides) 1-3
Side Lunge (same side, alt sides) 1-3
BASE BUILDER: LIFTS
Leg Lifts (Front, Side, Back) 1-3
Knee Lifts (alternate) 1-3
Kicks (front, side, back) 1-3
Hamstring Curls (single or repeaters) 1-3
BASE BUILDER: CARDIO IN NEUTRAL STANCE
Basic Jumping Jacks 1-3
Jumping Rope (+ variations) 1-3
Boxer’s Shuffle 1-3
Bob ‘n Weave 1-3
Boxing Punches 1-3
Step Tap 1-3
BASE BUILDER: CARDIO MARCH
March in Place 1-3
Jog [Run] In Place 1-3
V-step 1-3
Capoeira Ginga 1-3
Butt Kicks 1-3
Skaters 1-3
67
BASE BUILDER: PLANK

Basic Push-up 1-3
Knee Push-Up to Plank 1-2
Spiderman Push-Up (same knee to same elbow) 1-3
Plank with Knee Drive 1-3
Plank to Pike Flow 1-3
Forearm Plank 1-3
Plank Up Downs 1-3
Forearm Plank to Side Forearm Plank 1-3
Side Plank Standard/Forearm (feet stacked, split, one knee down) 1-3
Plank Walkouts (from Standing) 1-3
Plank, Pendulum Leg swings (single side) 1-3
Plank to Side Plank 2-3
Mountain Climbers in Plank 1-3
Plank Burpee 1-3
BASE BUILDER: CORE LIFTS - Prone, All Fours, Sidelying
Bird Dog (alt arm and leg) (All fours) 1-3
Superman (prone) 1-3
Hip Extension (prone) (Glutes) 1-3
Glute Kicks - Single Leg AKA Donkey Kicks (all fours) 1-3
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STRONG by Zumba® Variation Exercise Menu for Q1
Exercise Level
BASE MOVE: BASIC SQUAT
Squat Rotate (squat & rotate at the same) 1-3
Squat Rotate Syncopated 1-3
Squat & Rotate (Squat then rotate) 1-3
Prisoner Squat 1-3
Z Chopper in Squat (zig zag arms horizontally while squatting) 1-3
Squat with Same Side or Alternate Knee Lift 1-3
Squat with Repeater Knees (alternate sides) 1-3
Squat with Same Side or Alternate Leg Lift (front, side, back) 1-3
Pulse Squat 1-3
Squat Knee Lift with a Chop 1-3
BASIC MOVE: SQUAT WITH HEEL LIFT
Squat and heel lift at the same time; lower and straighten legs 1-3
Squat, heel lift, lower heels, straighten legs 1-3
Squat, heel lift, straighten legs, lower heels 1-3
Heel Lift, lower into squat, straighten legs, lower heels 1-3
BASE MOVE: SIDE SQUAT
Side Squat Jump (jump when feet come together) 1-3
Side Squat with Lateral Leg Lift 1-3
Side Squat/Transverse Squat Combo (legs) 1-3
Shuffle in Side Squat Jump 1-3
Shuffle in Side Squat Hop 1-3
BASE MOVE: SUMO SQUAT
Sumo Squat Pulses (see Plie Pulse variations, all apply) 1-3
Sumo Squat to Plank (Step back or jump back to Plank > return) 1-3
Sumo Squat Rotation & Combo Punches (static) 1-3
BASE MOVE: PLIE SQUAT
Plie Squat with Pulses 1-3
Plie Squat with Heel Lifts (see Squat with /Heel Lift Variations) 1-3
BASE MOVE: SINGLE LEG SQUATS
Single Leg Squat to a Knee Lift 1-3
BASE MOVE: STATIONARY LUNGE
Stationary Pulse Lunge 1-3
Knee Lift to a Rear Lunge with Runner Arm 2-3
Knee Lift to a Rear Lunge with Runner Arm Hop 2-3
Front Lunge & Rotation (at same time, or lunge then rotate) 1-3
Forward Lunge Grab 1-3
Rear Lunge with Rotation 1-3
69
Exercise Level
BASE MOVE: STATIONARY LUNGE (con’t)
Z Chopper with Rear Lunge 1-3
Lunge ‘n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3
Reverse Lunge to a Front Kick, same leg, touch toes 1-3
BASE MOVE: SIDE LUNGE (same side, alt sides)
Side Lunge Circle 1-3
Z Chopper with Side Lunge 1-3
Side Lunge with Front Kick (same leg as lunge) 1-3
Side Lunge with Olique Crunch 1-3
BASE MOVE: CURTSY LUNGE
Curtsy Lunge Pulse 1-3
BASE BUILDER: LIFTS
BASE MOVE: KNEE LIFTS AND KICKS (alternate)
Knee Lift with Hip Extension Free Swing 1-3
BASE MOVE: BOXING PUNCHES
Jab 1-3
Cross 1-3
Jab/Cross 1-3
Uppercut 1-3
Hook 1-3
Archer Cross Punch with Rotation 1-3
BASE MOVE: SIDE LUNGES
Side to Side Lunges with Rotation and Punches 1-3
BASE MOVE: MARCH IN PLACE
Add arms: various Directionals and Punches 1-3
Add various Direction Changes 1-3
March 3 with a Knee Lift and/or a Kick, Tap or Lift 1-3
March with very high knees, add a Hop/Skip with Arm Circles 1-3
BASE MOVE: HIGH KNEES
Alternate Front Straight Leg Kicks 1-3
Heisman: Lateral Syncopated Run, Run, Run in high knees 1-3
BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER-N)
Football Run (fast feet) 1-3
Speed Low Kicks 1-3
BASE MOVE SKATER (Cardio)
Skater with Foot touch the floor 1-3
Skater with free foot 1-3
Skater with Runner Arms 1-3
Skater with Opposite Toe Touch 1-3
70
Exercise Level
BASE BUILDER: BASIC PLANK
BASE MOVE: PUSH-UP
Knee Push-Up with one leg extended 1-3
Tempo Push-Ups 1-3
Wide to Narrow Push-Up 1-3
Traveling Push Push-Up 2-3
BASE MOVE: PLANK AND FOREARM PLANK
Plank Shooter with or without Push-Up (child’s pose to plank) 1-3
Rocking Plank 1-3
Knee Drive to shoulder, same side 1-3
Knee Drive to midline between arms 1-3
Knee Drive to opposite elbow 1-3
BASE MOVE: PLANK & FOREARM PLANK TO PIKE
Forearm Plank to Pike Flow 1-3
Plank to Pike with Leg Extended in Pike 2-3
Plank to Pike with Leg Extended in Plank into Pike 2-3
Plank to Knee Tuck to Pike with Leg Extended in Pike 2-3
BASE MOVE: SIDE PLANK – Standard/Forearm
(feet stacked, split, one knee down)
Side Plank Thread the Needle Rotation 2-3
BASE MOVE: PLANK WALKOUTS (from Standing)
Plank Walkouts with Leg extended in Plank 2-3
BASE MOVE: MOUNTAIN CLIMBERS & JACKS IN PLANK
Slow Mountain Climbers in Plank 1-3
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QUADRANT 1 – IGNITE SEQUENCES

 Rear Lunge -> Runner’s Lunge -> Plank -> Basic Push up ->
Runner’s Lunge -> Rear Lunge
 Knee Lift -> Rear Lunge -> Knee Lift –> Side Squat
 Boxers Shuffle -> Boxing Punches Jab -> Prisoner Squat -> Knee Lift
 Basic Squat ->Plank Walkout -> Plank to Side Plank -> Plank Walk back
 Skater with Runner arms -> Side Lunge
 Plank Burpee -> Step Tap backs -> Side Squat
 Heisman -> Knee Lift -> Forward Lunge Grab

 Knee Lift side -> Side Kick -> Basic Squat
 Sumo Squat -> Plank -> Superman -> Plank -> Squat trust -> Sumo Squat
 Jumping Rope ->Bob ’n Weave -> Boxing punches Cross/Cross/Uppercut

72
Worksheet – IGNITE - QUADRANT 1 8-12 minutes Basebuilders
Intensity: ‘Natural Breathing’ to ‘Breathy’
Bumps in the Road: Cardio

Lunge Cardio
Squat Lift Plank
Neutral March
Stance
SONG / RHYTHM: __________________________________
Choose from Base Builders: Squat, Lunge, Lift, Plank, Cardio Neutral Stance, Cardio March
In Quadrant 1 you must include BB (Base Builder) or BM (Base Move): Squat, Lunge, Lift, and Plank
Base Builder, Base Move, Variation or Sequence Base Builder, Base Move, Variation or Sequence
Switchout
Switchout
Switchout
Switchout 72
Checklist Quadrant 1:  Simple foundational moves  No HT intervals  Avoid overuse of any one muscle group  Only moves from Q1 Menu  No Plyometrics
 Include Sequences  Include Up-Downs  Include BB or BM Squat, Lunge, Lift, Plank  Balance of cardio & muscle conditioning  Use different positions
73
QUADRANT 2 – FIRE UP
74
Exercise Level HT
Basic Squat 1-3
Side Squat 1-3
Sumo Squat 1-3
Plie Squat 1-3
Traverse Squat 1-3
Wood Chopper 1-3
Squat with a Front Kick (martial art style) 1-3
Single Leg Squats 2-3
Shuffle in Side Squat 1-3 x
Squat Jump (variation: direction change) 1-3 x
Squat Jack 1-3 x
Jack in Squat 1-3 x
Squat Burpee with or without Pushup 1-3 x
Squat to a Single Leg Knee Hop (with or without Plyo) 2-3 x
BASE BUILDER: STATIONARY LUNGE
(AKA Split Lunge)
Stationary Lunge to Knee Lift 1-3
Runner’s Lunge 1-3
Deep Lunge Pull Ins – (slap foot as it comes in) 1-3 x
Curtsy Lunge (same side, alt sides) 1-3
Front-Back Lunge (tap or hop in between) 1-3
Walking Lunge 1-3
Lunge Jump Up (Stationary Lunge into a Switch Lunge) 2-3 x
BASE BUILDER: LIFTS
Knee Lifts (alternate) 1-3
Knee Lift Repeaters – front or side (with and without torso rotation) 1-3
Kicks (front, side, back) 1-3
Hamstring Curls (single or repeaters) 1-3
75
Exercise Level HT
BASE BUILDER: CARDIO In Neutral Stance
Lateral Side Jumps or Leap 1-3
Bob ’n Weave 1-3
Boxing Punches 1-3
Samba Lunge 1-3
Scissor Switches 1-3
Step Tap 1-3
March in Place 1-3
High Knees 1-3 x
Power Skipping 1-3
Jog [Run] In Place 1-3 x
V-step 1-3
Capoeira Ginga 1-3
Butt Kicks 1-3
Skaters 1-3 x
Suicides 1-3 x
Single Leg Hop 1-3 x
BASE BUILDER: PLANK
Basic Push-up 1-3
Triceps Push-Up 1-3
Uneven Push-Up (hand variation – same side or alternate) 2-3
Pike Push-Up 2-3
Forearm Plank 1-3
Plank Up Downs 1-3
Plank Walkouts (from Standing) 1-3
Plank Hand Taps 2-3
Opposite Arm ’n Leg Lift in Plank 2-3
Plank Squat (plank > jump up to Low Squat > to plank) 2-3
Mountain Climbers in Plank 1-3 x
Plank Jacks 1-3 x
Plank Burpee 1-3 x
Plank Squat Thrust 1-3 x
Glute Kicks in Plank (knees very bent, heels to glutes) 2-3 x
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Exercise Level HT
BASE BUILDER: PLANK SUPINE
Triceps Dips 1-3
4-Legged Table 1-3
Reverse Plank 1-3
Crab Walk 1-3
Swimming (prone) 1-3
77

Exercise Level HT
Squat Rotate (squat & rotate at the same) 1-3
Squat Rotate Syncopated 1-3
Prisoner Squat 1-3
Z Chopper in Squat (zig zag arms horizontally while squatting) 1-3
Squat with feet up (alt feet touch) 1-3
Squat with Repeater Knees (alternate sides) 1-3
Squat with Same Side or Alternate Leg Lift (front, side, back) 1-3
Traveling Squat (either side to side or for/back in constant squat) 1-3
Pulse Squat 1-3
Pulse Squat Jump 1-3 x
Squat Knee Lift with a Chop 1-3
Squat Knee Lift with a Chop Hop 2-3 x
Squat with Alternate Knee Lift Hop 2-3 x
BASIC MOVE: SQUAT WITH HEEL LIFT
Squat and Heel Lift at the same time; lower and straighten legs 1-3
Squat, Heel Lift, lower heels, straighten legs 1-3
Squat, Heel Lift, straighten legs, lower heels 1-3
Heel lift, lower into squat, straighten legs, lower heels 1-3
Side Squat Jump (jump when feet come together) 1-3 x
Side Squat/Transverse Squat Combo (legs) 1-3
Side Squat/Transverse Squat with Varied Arm Plane 1-3
Side Squat/Transverse Squat Combo with Arms Raise to Crucifex 1-3
Shuffle in Side Squat Jump 1-3 x
Shuffle in Side Squat Hop 1-3 x
Sumo Squat to Plank (Step back or jump back to Plank > return) 1-3
Plie Squat with Pulses 1-3
Plie Squat with Heel Lifts (see Squat/Heel Lift Variations) 1-3
Plie Squat Jumps 2-3 x
Plie Squat Syncopated with or without Jump 2-3 x
78
Exercise Level HT
Single Leg Squat to a Knee Lift 1-3
Single Leg Squat to a Front Kick 1-3
Single Leg Squat to a Knee Lift Hop 1-3 x
Single Leg Squat with Side Leg Lift 2-3
Single Leg Squat with Opposite arm reach, touch the floor 2-3
Single Leg Squat with Opposite arm reach, touch the floor, hop 2-3 x
BASE MOVE: SQUAT JUMP
Air Squat Jump, cross feet jacks 2-3 x
In ’n Out Squat Jump (Crescent in to Squat Jump) 2-3 x
180 Squat Jump 2-3 x
Stationary Pulse Lunge 1-3
Alt Switch lunge > Stationary Lunge 1-3 x
BASE MOVE: KNEE LIFT TO A STATIONARY REAR LUNGE
Knee Lift to a Rear Lunge with Tap the Ground 2-3
BASE MOVE: FRONT LUNGE (same side, alt sides)
Front Lunge & Rotation (at same time, or Lunge then Rotate) 1-3
Forward Lunge Grab 1-3
BASE MOVE: REAR LUNGE (same side, alt sides)
Z Chopper with Rear Lunge 1-3
Lunge ’n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3
Reverse Lunge to a Front Kick, same leg, touch toes 1-3
Z Chopper with Side Lunge 1-3
Side Lunge with Front Kick (same leg as lunge) 1-3
Side Lunge and reach, return to a jump shot center, alternate 1-3
Side Lunge with Olique Crunch 1-3
Side Lunge with Kick back with opposite leg 2-3
Curtsy Lunge Pulse 1-3
Curtsy Lunge, touch the ground (or opposite ankle) 1-3
Curtsy Lunge with Rotation, Airplane Arms 2-3
Alt Curtsy Lunge with Lateral Leap 2-3
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Exercise Level HT
BASE BUILDER: LIFTS
Single Side Deep Knee raise (in single Leg Squat) 1-3
Knee Lift Repeater Hops (with and without Torso rotation) 1-3 x
Side Kick Flicks with a Hop 2-3 x
BASE MOVE: LATERAL JUMPS & LEAPS
4 Square Jump: Side, Side, Front Back 1-3 x
Jump Jump Knee: 2 quick lateral jumps with knee Lift, outside leg 1-3
Jab 1-3
Cross 1-3
Jab/Cross 1-3
Uppercut 1-3
Hook 1-3
Jab/Cross with a Knee Lift with or without a Hop 1-3 x
Archer Cross Punch with Rotation 1-3
Travel Jab Punch (3 lateral steps, Jab, finish with cross punch) 1-3 x
Two Jacks-Kick (2 front kicks same side; alt other side with next
1-3
jacks)
Side to Side Lunges with rotation and punches 1-3
Samba Lunge with SS Knee Up 1-3 x
Add arms: various directionals and punches 1-3
Add various direction changes 1-3
March 3 with a knee lift and/or a kick, tap or lift 1-3
March with very high knees, add a hop/skip with arm circles 1-3
Travel with syncopated, random steps, hands clap above head 1-3
Heisman: Lateral syncopated run, run, run in high knees 1-3
High Knees with Resistance Push down 1-3
Hand Clap under knees 1-3 x
BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER-N)
Speed Low Kicks 1-3
Hop Scotch Forward, Run Back 1-3
Forward and back runs add a Jump Squat and/or heel click 2-3 x
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Exercise Level HT
Skater with Foot touch the floor 1-3
Skater with Free Foot 1-3
Skater with Runner Arms 1-3
Skater Lateral 1-3 x
Skater Vertical 1-3 x
Skater with Opposite Toe Touch 1-3
Skater with 2 Arms Up 2-3
Skater Side to Side into a Side Lunge Double Pulse 2-3 x
BASE MOVE: PUSH-UP
Tempo Push-Ups 1-3
Diamond Push-Up 2-3
1 Leg Push-Up 3
1 Arm Push-Up 3
Plank, Single Side Step Touch Up to Elbow 1-3
Plank Shooter with or without Push-Up (childs pose to plank) 1-3
Rocking Plank 1-3
Hip Drops (side to side in Forearm Plank) 1-3
BASE MOVE: PLANK HAND TAPS
Opposite Shoulder Taps in Plank 2-3
Opposite Hip Taps in Plank 2-3
Opposite Knee Taps in Plank 2-3
Opposite Foot Taps in Plank 2-3
Side Plank with Leg lift (varied: knee bend, straight leg abduction) 1-3
Forearm or Regular Side Plank with front/back kicks 1-3
Side Plank Pull ins (in side plank, knee to elbow) 2-3
Plank Walkout, add a jump or hop in Standing 2-3
81
Exercise Level HT
Slow Mountain Climbers in Plank 1-3
Cross Body Mountain Climbers in Plank 1-3 x
BASE MOVE: 4-LEGGED TABLE
4-Legged Table with Tri-dips 1-3
4-Legged Table with Leg extension (same or alt) 1-3
4-Legged Table with Alt Leg Kicks 1-3
BASE MOVE: REVERSE PLANK (held or hips lift and lower)
Reverse Plank with Single Leg Lift ‘n Lower 2-3
Reverse Plank with Alternate Leg Lifts 2-3
Reverse Plank with Single Bicycle Legs 2-3
Reverse Plank with Tri Dips and/or with leg variation in combo 2-3
Reverse Plank Hip Drop with leg raise (with or without tri-dips) 2-3
L-Sit 2-3
82
QUADRANT 2 – FIRE UP SEQUENCES

 Plank Walkout -> Plank Jacks -> Walk back -> Squat Jacks
 Jumping Jack -> Squat trust -> Plank -> Elbow Plank -> Plank -> Squat trust
 Curtsy Lunge -> Squat to a single leg knee hop ->Squat
 Side knee lift -> Side Lunge -> Side Knee lift -> Squat rotate
 Squat trust -> Plank -> Squat trust - 4 legged table with leg extension ->
Squat trust
 Deep Lunge Pull Ins -> Runner’s Lunge ->Plank Single Side Step Touch ->
Tempo Push-Ups
 Jump Jump Knee -> 2 Jack Kicks -> Suicides
 Side to Side Lunges with rotation -> Glute Kicks in Plank – Plank Shooter
with Push-Ups
 4 Square Jump -> Travel Jab Punch -> Speed Low kicks
 Kick in & out -> Squat Jump -> Burpee

83
Worksheet – FIRE UP - QUADRANT 2 8-12 minutes Basebuilders
Intensity: ‘Breathy with effort’ all the way through Quadrant
Rolling Hills: Cardio Cardio

Squat Lunge Lift Plank
Neutral March
Stance
SONG / RHYTHM: __________________________________
HT: ARe: HT: ARe:
Switchout
Switchout
Switchout
Switchout
Checklist Quadrant 2:  Include 1-2 HT  Introduce power moves  Avoid overuse of any one muscle group  Only moves from Q2 Menu  No more than 2 HT per song
 Directly after HT comes Are  Include Sequences Include Up-Downs  Balance of cardio & muscle conditioning  Include Sequence  Include Up-Downs
 Include BB or BM Squat, Lunge, Lift, Plank  Balance of cardio & muscle conditioning  Use different positions
84
QUADRANT 3 – PUSH YOUR LIMITS

85
Exercise Level HT
Basic Squat 1-3
Side Squat 1-3
Sumo Squat 1-3
Plie Squat 1-3
Squat with a Front Kick (Martial Art style) 1-3
Single Leg Squats 2-3
Squat Jump (Variation: Direction Change) 1-3 x
Squat Jack 1-3 x
Jack in Squat 1-3 x
Squat Burpee with or without Pushup 1-3 x
Squat to a Single Leg Knee Hop (with or without Plyo) 2-3 x
Jump Squat/Jump Lunge one side (squat to rear lunge > squat
2-3 x
no pause)
Squat Tuck Jump 2-3 x
BASE BUILDER: STATIONARY LUNGE
(AKA Split Lunge)
Runner’s Lunge 1-3
Curtsy Lunge (same side, alt sides) 1-3
Front-Back Lunge (tap or hop inbetween) 1-3
Walking Lunge 1-3
Lunge Jump Up (Stationary Lunge into a Switch Lunge) 2-3 x
Plyo Jump Lunge (same side) 2-3 x
Split Jump Lunge 2-3 x
BASE BUILDER: LIFTS
Knee Lift Repeaters – Front or Side (with and without Torso Rotation) 1-3
86
Exercise Level HT
BASE BUILDER: CARDIO In Neutral Stance
Jumping Jack, Touch the Ground 1-3 x
Lateral Side Jumps or Leap 1-3 x
Bob ’n Weave 1-3
Boxing Punches 1-3
Scissor Switches 1-3
Step Tap 1-3
Air Jack (Exploding Jack) 2-3 x
Alternate High Kicks 2-3 x
Ski Jump Moguls 2-3 x
March in Place 1-3
High Knees 1-3 x
Power Skipping 1-3
Jog [Run] In Place 1-3 x
V-step 1-3
Capoeira Ginga 1-3
Skaters 1-3 x
Suicides 1-3 x
Single Leg Hop 1-3 x
Plyo Single Leg Hop 2-3 x
87
Exercise Level HT
BASE BUILDER: PLANK
Basic Push-up 1-3
Triceps Push-Up 1-3
Pike Push-Up 2-3
Plyo Push-Up 2-3 x
Forearm Plank 1-3
Mountain Climbers in Plank 1-3 x
Plank Jacks 1-3 x
Plank Burpee 1-3 x
Plank Squat Thrust 1-3 x
Glute Kicks in Plank (knees very bent, heels to glutes) 2-3 x
Triceps Dips 1-3
Reverse Plank 1-3
Crab Walk 1-3
88
Exercise Level HT
BASE BUILDER: BASIC QUAT
Prisoner Squat 1-3
Squat with feet up (alt feet touch) 1-3
Traveling Squat (either side to side or for/back in constant squat) 1-3
Pulse Squat 1-3
Pulse Squat Jump 1-3 x
Squat Knee Lift with a Chop Hop 2-3 x
Squat with Alternate Knee Lift Hop 2-3 x
Side Squat Jump (jump when feet come together) 1-3 x
Side Squat/Transverse Squat with Varied Arm Plane 1-3
Side Squat/Transverse Squat Combo with Arms Raise to Crucifex 1-3
Shuffle in Side Squat Jump 1-3 x
Shuffle in Side Squat Hop 1-3 x
Plie Squat Jumps 2-3 x
Plie Squat Syncopated with or without Jump 2-3 x
Single Leg Squat to a Knee Lift Hop 1-3 x
Single Leg Squat with Opposite arm reach, touch the floor 2-3
Single Leg Squat with Opposite arm reach, touch the floor, hop 2-3 x
Single Leg Squat Hop 2-3 x
BASE MOVE: SQUAT JUMP
Prisoner Squat Jump 2-3 x
Frog Jump 2-3 x
Air Squat Jump, cross feet jacks 2-3 x
180 Squat Jump 2-3 x
180 Squat Jump to Burpee 2-3 x
BASE MOVE: SQUAT TUCK JUMP
Tuck Jump to Side Punch 2-3 x
89
Exercise Level HT
Alt Switch Lunge > Stationary Lunge 1-3 x
Lunge Knee Plyo, same side 2-3 x
BASE MOVE: KNEE LIFT TO A STATIONARY REAR LUNGE
Knee Lift to a Rear Lunge with Tap the Ground 2-3
Knee Lift to a Rear Lunge Hop, Palm to Ground 2-3 x
BASE MOVE: FRONT LUNGE (same side, alt sides)
Front Lunge & Rotation (at same time, or Lunge then Rotate) 1-3
Lunge Jump Burpee 2-3 x
BASE MOVE: REAR LUNGE (same side, alt sides)
Lunge ‘n Lift: Rear Lunge with Knee Lift Hop > Side Lunge 1-3
Side Lunge with Front Kick (same leg as Lunge) 1-3
Curtsy Lunge, Touch the Ground (or opposite ankle) 1-3
Curtsy Lunge with rotation, Airplane Arms 2-3
Alt Curtsy Lunge with Lateral Leap 2-3
BASE BUILDER: LIFTS
Knee Lift Repeater Hops (with and without Torso rotation) 2-3 x
BASE MOVE: LATERAL JUMPS & LEAPS
4 Square Jump: Side, Side, Front Back 1-3 x
Jump Jump Knee: 2 quick Lateral Jumps with knee Lift, outside leg 1-3
Jab 1-3
Cross 1-3
Jab/Cross 1-3
Uppercut 1-3
Hook 1-3
Jab/Cross with a Knee Lift with or without a Hop 1-3 x
Samba Lunge with SS Knee Up 1-3 x
90
Exercise Level HT
Add arms: various directionals and Punches 1-3
Add various direction changes 1-3
March 3 with a knee lift and/or a kick, tap or lift 1-3
March with very high knees, add a Hop/Skip with Arm Circles 1-3
Heisman: Lateral syncopated run, run, run in high knees 1-3
Hand Clap under knees 1-3 x
BASE MOVE: JOG [RUN] IN PLACE (SPOT RUNNER)
Football Runs with Up Downs 1-3 x
Forward and back runs add a Jump Squat and/or heel click 2-3 x
Skater Lateral 1-3 x
Skater Vertical 1-3 x
Skater Hop 1-3 x
Skater with a hop and hold, foot off floor 2-3 x
Skater Side to Side into a Side Lunge Double Pulse 2-3 x
BASE MOVE: PUSH-UP
Tempo Push-Ups 1-3
Diamond Push-Up 2-3
1 Leg Push-Up 3
1 Arm Push-Up 3
Plank, Single Side Step Touch Up to Elbow 1-3
Plank Ski Moguls 1-3 x
Side Plank Burpee (with or without jump) 2-3 x
Hip Drops (Side to Side in Forearm Plank) 1-3
91
Exercise Level HT
Plank Walkout, add a jump or hop in Standing 2-3
Cross Body Mountain Climbers in Plank 1-3 x
Combine Mountain Climbers & Pendulum Leg Swings in Plank 2-3 x
Plank Jacks with Shoulder taps 2-3 x
92
Quadrant 3 – Push your Limits Sequences

 Frog Jump -> Squat Tuck Jump -> Football Run going back
 Split Jump Lunge -> Powerskipping -> Split Jump Lunge -> Lunge Knee Plyo
 Air Squat Jump -> High knees ->Burpee -> Squat Tuck Jump
 Knee Lift -> -Double Jump Kicks -> Squat & Rotate with Cross punch
 180 Squat Jump -> Single Leg Squat -> Knee Lift hop
 Samba Lunge with Single Single Knee Up -> Skaters with a hop and hold,
foot off floor -> Runners Lunge with Rotation
 Frog Jump -> 180 Squat Jumps -> Burpee -> Plank -> Traveling Plank
 Squat to a single Leg Knee Hop Plyo -> Boxer’ Shuffle -> Front-Back Lunge
 180 Squat Jump -> Plank -> Swimming Prone -> (Rollover to Supine) ->
Crab Walk
93
Worksheet – PUSH YOUR LIMITS - QUADRANT 3 8-12 minutes Basebuilders
Intensity: ‘Breathless’ with effort all the way through the interval
Peak & Valley: Cardio Cardio

Lunge Squat Lift Plank
Neutral March
Stance
SONG / RHYTHM: __________________________________
HT: ARe: HT: ARe:
Switchout
Switchout
Switchout
Switchout
93
Checklist Quadrant 3:  Include at least 2 HT per song  Avoid overuse of any one muscle group  Only moves from Q3 Menu  Balance of cardio & muscle conditioning
 HT only max 2 min.  Directly after HT comes Are  Include Sequences  Include plyometrics  Include Up-Downs  Include Sequence  Include Up-Downs
 Include BB or BM Squat, Lunge, Lift, Plank  Balance of cardio & muscle conditioning  Use different positions
94
Quadrant 4 – Floorplay
95
Exercise Level
BASE BUILDER: PLANK
Basic Push-up 1-3
Knee Push-Up to Plank 1-2
Triceps Push-Up 1-3
Pike Push-Up 2-3
Forearm Plank 1-3
Plank Up Downs 1-3
Inchworm in Plank (walk feet to hands, hands walk out to Plank) 1-3
Plank, Pendulum Leg Swings (single side) 1-3
Plank Hand Taps 2-3
Opposite Arm ’n Leg Lift in Plank 2-3
Triceps Dips 1-3
Bridge 1-3
4-Legged Table 1-3
Reverse Plank 1-3
BASE BUILDER: ABS/CORE - Seated, Supine
Russian Twist (full seated or ½ Roll-up position, or from supine) 1-3
½ Roll-up from Seated to ‘C’ position 1-3
Sit Up 1-3
Boat Pose (knees bent, extended, with or without arms) 1-3
Basic Ab Crunch 1-3
Rotation Twist 1-3
Bicycles 1-3
Reverse Crunch 1-3
Crunch Combo (Basic&Reverse at same time) 1-3
Knee Drops (bent leg, straight leg – exhale on return) 1-3
Toe Taps 1-3
96
Exercise Level
Bird Dog (alt arm and leg) (All fours) 1-3
Back Extension (prone – feet down) (Thoracic) 1-3
Cobra (prone) 1-3
Glute Kicks – Single Leg AKA Donkey Kicks (all fours) 1-3
Pike 1-3
Fire Hydrant (all fours) 1-3
Clam Shell (sidelying) 1-3
Sidelying Leg Lift (bent or straight) 1-3
97

Exercise Level
BASE MOVE: PUSH-UP
Tempo Push-Ups 1-3
Diamond Push-Up 2-3
Plank Shooter with or without Push-Up (Child’s Pose to Plank) 1-3
Side Plank with Leg lift (varied: Knee Bend, Straight Leg Abduction) 1-3
Side Plank with Leg Circles 1-3
Side Plank with Hip Drop 1-3
Forearm or Regular Side Plank with Front/Back Kicks 1-3
Side Plank Pull-ins (in Side Plank, Knee to Elbow) 2-3
BASE MOVE: PUSH-UP
Tempo Push-Ups 1-3
Diamond Push-Up 2-3
Plank Shooter with or without Push-Up (Child’s Pose to Plank) 1-3
98
Exercise Level
BASE BUILDER: BASIC PLANK (con’t)
Side Plank with Leg Lift (varied: knee bend, straight leg abduction) 1-3
Side Plank with Leg Circles 1-3
Side Plank with Hip Drop 1-3
Forearm or Regular Side Plank with front/back kicks 1-3
Side Plank Pull-ins (in side plank, knee to elbow) 2-3
BASE BUILDER: CORE – Seated, Supine
BASE MOVE: ½ ROLL-UP
Punches in ½ Roll-Up 1-3
Leg Lifts from ½ Roll-Up (knee extension) 1-3
BASE MOVE: BOAT POSE
Alt. One Arm Sweep in Boat (or toes touching floor) 1-3
Boat Pose with Legs Extended (one or both) 2-3
Boat Pose with Arms Extended Overhead 2-3
BASE MOVE: BASIC AB CRUNCH
Crunch with Rotation Twist 1-3
Crunch & Punch 1-3
Crunch with Knee Tuck 1-3
Crunch with Horizontal Scissors 1-3
Crunch with Vertical Scissors 1-3
Scissors Punch 1-3
Twist Twist Up Up 1-3
L-Ups 1-3
Crunch Extension 1-3
99
Exercise Level
BASE MOVE: BIRD DOG (all fours)
Diagonal Bird Dog 2-3
BASE MOVE: PRONE BACK & HIP EXTENSION
Back Extension with Breastroke Arms 1-3
Back Extension with Rear Fly Lifts (arms horizontal) 1-3
Hip Extension to V: lift legs & open to V, close at top, lower 1-2
BASE MOVE: PIKE
Pike to Low Lunge, hands on floor, repeat alt sides 1-3
Pike to Serpent (Hip Drop) 2-3
100
Quadrant 4 – Floorplay Sequences

 Boat Pose Punches in ½ roll up -> L – Ups -> Sidelying Leg Lift
 Plank Shooter -> Plank Shooter with push up -> Forearm Plank ->
Forearm Plank to Side Forearm Plank
 4 Legged table ->Triceps Dips -> Russian Twist
 Bird Dog -> Cobra -> Swimming -> Plank to Pike Flow
 Side lying Leg Lift -> Clam Shell -> Plank -> Pike to Low Lunge
 Basic Ab Crunch -> Scissors Punch -> Boat Pose with Arms
Extended Overhead
 Spiderman Push-Up -> Plank Up Downs -> Inchworm in Plank
 Russian Twist -> Twist Twist Up Up -> Boat Pose with Legs Extended
 Side Plank -> Forearm Plank Hip Drops -> Side Plank -> Plank Hand Taps
 Plank Knee Drive to shoulder same side -> Plank to Pike with Leg
extended -> Plank Knee Drive to opposite elbow -> Plank to Knee
Tuck to Pike with Leg Extended in Pike
101
Worksheet – FLOORPLAY - QUADRANT 4 8-12 minutes Basebuilders
Intensity: ‘Breathing’ with some effort all the way through Quadrant
Bumps in the Road: PLANK CORE CORE LIFTS

PLANK
SUPINE
Seated Prone
SONG / RHYTHM: __________________________________
Choose from Base Builders: Plank, Plank Supine, Core, and Core Lifts Supine All Fours
Sidelying
Switchout
Switchout
Switchout
Switchout
Checklist Quadrant 4:  No Up-Downs  No standing moves  Only moves from Q4 Menu  Include both ab & core exercises  No Plyometrics  No H/ARe
 Use different positions  Use Sequences
101
INTENSITY BUILDERS
102
EXERCISE BUILD-OUT: METHODS TO INCREASE INTENSITY
A Progression (P): a way to increase the intensity, complexity, or change the variation
of a single move to manage level and intensity.
Ex: BB/ Single Move (P): Add Impact >>> Add Variables
BB: CARDIO P. #1 P. #2 P. #3 P. #4 P. #5 P. #6
March Jog Run High Knees Choose Choose Choose
Add Impact Add Impact Add Impact Move 1,2,3 Move 1,2,3 Move 1,2,3
Add arms Add Direction Add Speed
-Use in Warmup -Use in Q1, -Use as -Use as HT in -Use in Q1 -Use in Q1, Q2, -Use in Q2 and
and Q1 Q2 & Q3 Interval in Q2 Q2 & Q3 Q2, Q3 Q3 Q3
-Modification -Active and Q3
for L1 in Q2 Recovery
& Q3 in Q3
-Active
Recovery in Q2
and Q3
Ex: BB/Single Move (P): Add Impact>Add Motor Skill>Add Plyo>Add Sequence>Add Complexity
BB: CARDIO- P. #1 P. #2 P. #3 P. #4 P. #5 P. #6
Neutral Stance Jump Rope, 4-Square: Squat Squat Squat Tuck Squat
Jump Rope, Two Foot Side, Side, Jump Tuck Jump to a Jump into
Boxer’s Shuffle Jump Front, Back Jump Side Punch a Burpee
Add Plyo
Add Impact Add Impact & Add Plyo Add a Add
Motor Skill Sequence Complexity
-Use in Warmup, -Use in Q1, Q2 -Use as HT in -Use as HT -Use as HT -Use as HT -Use as HT
Q1& Q2 & Q3 Q2 & Q3 in Q2 & Q3 in Q3 in Q3 in Q3
-Active Recovery in
Q2 & Q3
103
Ex: BB/Single Move (P): Add Arms>Add Direction>Add Impact>Add Motor Skill>Add Sequence>Add
Plyo
BB: SQUAT P. #1 P. #2 P. #3 P. #4 P. #5 P. #6 P. #7
Prisoner Squat Side Traveling Pulse Single Leg Plank Squat 180 Squat
Squat Rotate or Squat Side Squat Jump Squat to a OR Jack in Jump
ZChopper Add w/ Side Squat Knee Lift Squat> Plank Add Plyo
in Squat Direction Leg Lift Add or Front Walkout to
Add Arms Add Impact Kick Plank Jacks,
Direction Add Motor Walk back
and Lever Skill Add Sequence
Change
-Use in -Use in Q1 -Use in Q1 -Use in Q1 -Use as HT -Use in Q2 -Use in Q2 & Q3 -Use as HT

Warmup & Q1, & Q2 & Q2 & Q2 in Q2 & Q3 & Q3 in Q3
Q2, Q3 -Active -Active
-Active Recovery Recovery
Recovery in in Q3 in Q3
Q2 & Q3
Ex: BB/Single Move (P): Direction & Level>Add Intensity>Add Motor Skill>Add Plyo>Add Updown>
Add Sequence
BB: LUNGE P. #1 P. #2 P. #3 P. #4 P. #5 P. #6 P #7
Stationary Curtsy Side to Switch Alt Rear Skater Lunge Plank to Pike,
Lunge to a Lunge, Side Lunge to a Lunge to Variation Jump Leg Extended
Knee Lift Touch the Lunges w/ Stationary a Front Add Plyo Burpee > Step to
Ground Rotation Lunge Kick Add Up- Runner’s
Add Punches Add Add Down Lunge in
Direction Add Intensity Motor Plank; repeat
& Level Direction Skill alt sides
Add Sequence
-Use in Q1 -Use Q2 -Use in Q1 -Use as HT -Use in Q2 -Use as HT -Use as -Use in Q2 &
-Active & Q3 & Q2 in Q2 & Q3 & Q3 in Q2 & Q3 HT in Q3 in Q4
Recovery in Q2
& Q3
104
Ex: BB Single Move (P): Skill>Add Plyo Sequence>Add Up Down>Add Spatial Movement>
Add Up-Down
BB: PLANK P. #1 P. #2 P. #3 P. #4 P. #5 P. #6
Spiderman Plank Swimming Plank Plank to Mountain Capoeira
Push-Up Shooter Add Motor Burpee Alt Side Climbers to Ginga
Add Level Skill Add Plyo Plank Squat Thrust Add Spatial
Add Spatial Stand Punch Movement
Movement Add Sequence
-Use in Q1, -Use in Q1 & Q2 -Use in Q2 and -Use as HT in -Active -Use as HT - Active
Q2, & Q3 Q3 Q2 & Q3 Recovery in in Q3 Recovery in
Q2 & Q3 Q2 & Q3
105
APPENDIX 1
LOCOMOTION TERMINOLOGY
Locomotor Terms Common Description

One foot is ALWAYS on the ground, pattern of heel strike to roll-through the arch
Walk
to push-off the ball of the foot on the stride. Low impact activity.
Similar to walking, except sometimes both feet are in the air as follow-through on
Run
the stride strike.
Jump Leave the ground with both feet and landing on both feet equally.
Hop Leave the ground and land on one foot; can alternate feet in hopping.
Step together step (slide one foot forward, close with the other foot); same foot
Gallop
is always in the lead of the other, doesn’t alternate.
Slide A sideways gallop, same foot always leads.
Skip Syncopated walking step with a hop.
Hop forward or back with one leg outstretched, taking off on one foot and landing
Leap
on the other.
106
APPENDIX 2
References
Boutcher SH. (2011) High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.
Epub 2010 Nov 24., PMID: 21113312
Boyle, Michael. “Interval Training.” www.Ptonthenet.com (2008).
http://www.ptonthenet.com/articles/Interval-Training-3020
Daussin, F.N., et al. 2008. Effect of interval versus continuous training on cardiorespiratory and
mitochondrial functions: relationship to aerobic performance improvements in sedentary
subjects. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology,
295, R264-72.
Driller, Matthew; Fell, James; Gregory, John; Shing, Cecilia; Williams, Andrew. 2009.
The effects of high-intensity interval training in well-trained rowers. International Journal of
Sports Physiology and Performance 4:1.
Gibala M.J.; McGee ,S.L. 2008, Apr. Metabolic adaptations to short-term high-intensity interval
training: a little pain for a lot of gain? Exerc Sport Sci Rev.;36(2):58-63.
Haltom, R.W. et al. 1999 Circuit weight training and its effects on excess postexercise oxygen
consumption. Medicine & Science in Sports & Exercise, 31, 1613-8.
Helgerud, J., et al. 2007. Aerobic high-intensity intervals improve VO2max more than moderate
training. Medicine and Science in Sports and Exercise, 39 (4), 665-71.
Knab et al. 2011, Sept. A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for
14 Hours. Med.Sci Sports Exerc. 43(9):1643-8.
Kravitz, L. 2005. New insights into circuit training. IDEA Fitness Journal, 2(4), 24-26.
Pavlou M, Bronstein A.M. Department of Physical Education and Sport Science, Aristotle
University of Thessaloniki, 541 24 Thessaloniki, Greece. 2004. Experimental Brain Research,
Feb:154 (3):345-54. Epub 2003 Oct 25.
Pollock, M.L., Gaesser, G.A., Butcher, J.D., Despres, J-P, Dishman, R.K., Franklin, B.A., &
Ewing Garber, C. 1998. The recommended quantity and quality of exercise for developing and
maintaining cardio-respiratory and muscular fitness, and flexibility in healthy adults. Medicine
& Science in Sports & Exercise, 30(6): 975-991.
Smith, J. & McNaughton, L. The effects of intensity of exercise on EPOC and energy expenditure
in moderately trained men and women. European Journal of Applied Occupational Physiology,
1993 67, (5), 420-5.
107
Talanian, Galloway et al. 2006, Dec.14.Two weeks of High-Intensity Aerobic Interval Training
increases the capacity for fat oxidation during exercise in women. J Appl Physiol.
doi:10.1152/japplphysiol.01098. 2006
Trapp E.G.; Chisholm, D.J.; Freund, J.; Boutcher, S.H. 2008, Jan 15. The effects of high-intensity
intermittent exercise training on fat loss and fasting insulin levels of young women.
International Journal of Obesity.
Tremblay, et. al. 1994. Impact of exercise intensity on body fatness and skeletal muscle
metabolism. Metabolism. 43:814-818
Treuth, et. al. 1996. Effects of exercise intensity on 24-h energy expenditure and substrate
oxidation. Medicine and Science in Sport and Exercise. 28:1138-1143
Williams, Chat. "Change Up the Pace: Interval Training." Performance Training Journal. NSCA
(National Strength and Conditioning Association). 2012.
Zuhl, Micah. MS and Len Kravitz, PhD: HIIT vs. Continuous Endurance Training: Battle of the
Aerobic Titans, IDEA Fitness Journal, Vol.9 No. 2. (2012). http://www.ideafit.com/fitness-
library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans; Plane Illo: `Source:
http://www.ptdirect.com/training-design/anatomy-and-physiology/joints-joint-actions-planes-of-
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1

CO-WRITTEN WITH ZUMBA FITNESS, LLC BY:

2. Overview of the STRONG by Zumba® Program

3. The Science of STRONG by Zumba®

4. STRONG by Zumba® Class Structure and Design

6. Safety & Precautions

7. Instructor Teaching Skills

8. STRONG by Zumba® Tool Kit

9. Appendix 1: Locomotion Terminology

10. Appendix 2: References

INTRODUCTION TO THE STRONG BY ZUMBA® PROGRAM

STRONG by Zumba® Course Objectives

OVERVIEW OF THE STRONG BY ZUMBA® PROGRAM

Who is the STRONG by Zumba® Participant?

The Importance of Music in STRONG by Zumba®

What Does a STRONG by Zumba® Class Look Like?

STRONG by Zumba® CLASS LAYOUT

COMPONENT BREAKDOWN IN A STRONG BY ZUMBA® CLASS

Benefits of the STRONG by Zumba® Program

Regular participation in a STRONG by Zumba® class can IMPROVE:

 Cardiovascular endurance and stamina

Glossary of General STRONG by Zumba® Class Terms

Term What is It? Referral Pg.

for example 3:1. In the STRONG by Zumba® program, intermittent

Glossary of General Physiological Exercise Terms

Science Terms What is It? Referral Pg.

Training Components of the STRONG by ZUMBA® Program

Diagram A: Steady State

Science Fit Facts: Energy Systems

Application of the Energy Systems to STRONG by Zumba® HITT

HIIT: Interval/Recovery Cycles

Diagram B: Anaerobic Intervals

1. Bumps in the Road

3. Peaks and Valleys

Science Fit Facts: HIIT

Current Health Fit Facts: HIIT

Application of High Intensity Training to STRONG by Zumba® HITT

HITT and Quadrant Specifics

 In-between each the Quadrants is ‘Recharge’, a 30-90 second section as a transition

How does Bodyweight Training work?

Science Fit Facts: Bodyweight

Application of Bodyweight Training to the STRONG by Zumba® Program

Science Fit Facts: Muscle Conditioning & Plyometrics

Application of Muscle Conditioning to STRONG by Zumba®

 The STRONG by Zumba® choreography is designed to:

COMPONENT VARIABLES (affecting intensity, move selection and sequencing)

FRONTAL PLANE TRANSVERSE PLANE SAGITTAL PLANE

ROM AND LEVERS:

STRONG by Zumba® TRAINING COMPONENT FEATURES

PHYSIOLOGICAL CONSIDERATIONS TO TEACHING STRONG

Why is the Kinetic Chain important to the STRONG by Zumba® Program?

Joint Kinetic Chain Alignment Misalignments

TRAINING YOUR CORE

Why is stabilization so important?

What can you do about it? The 3 C’s:

Monitoring Intensity using the Intensity Scale

STRONG BY ZUMBA® CLASS STRUCTURE & DESIGN

 Make sure participants leave class without feeling dizzy.

 Avoid ballistic, jerky or bouncing movements.

WARMUP: Steady State 7-10 minutes

QUADRANT 1: Bumps in the Road 8-12 minutes

QUADRANT 2: Rolling Hills Intervals 8-12 minutes

QUADRANT 3: Peaks and Valleys Intervals 8-12 minutes

QUADRANT 4: Bumps in the Road 8-12 minutes