Love Yourself Season 2021

Love Yourself Season 2021

Sweaty Mama Choreography

Track CUE The Moves Reps Low/High Teach It Pre-natal

Adaptations

Track 1

Love Myself

Hailee

Steinfeld

Warm

up/Cardio

Verse "When

I get chills at

night"

Diagonal knee

crunch x 7

(running man

arms) step behind

step

X 1 each

side

Low- less range of

movement

High –tap back onto the

foot and reach and pull

with the arms

Turn on a slight ankle in a split

stance position, engage the

core and draw the back knee

upwards. Use the arms to give

the movement more intensity.

After the 7th rep, step to the

side, step behind step and

repeat on the other side/leg

Lower options

Pre Chorus

“Pictures in

my mind on

replay"

Diagonal knee,

kick, knee step

behind step

X 4

Low- As above

High – Add arm

movements upward

punch both arms, out

and up

Continue the pace and draw

the back knee upwards, then

the same leg kicks forward and

repeat another knee raise. Use

the upper body also to raise the

heart rate further. Step behind

step to the side and repeat…

Keep the arm

punch forward and

out instead of

overhead from

Trimester 2




Adaptations

Chorus

"Gonna love

myself"

Opposite forward

knee raise to arm

punch above,

stomp march

1,2,3 repeat

Take the knee

wider and then

travel with a step

behind step

X 8

X 8

Low- Legs only

High – add the punch

and a light hop if little

one is old enough

Raise the right hand and left

knee simultaneously as you

punch the air engage the core

and then stompy march 1,2,3 as

you then swap sides.

Take the knee wider opening up

the hips but continue the same

movement then travel

sideways with a step behind

step.

Track 2

Confetti

Little Mix

Resistance

Bands

Verse "We

wanna

celebrate"

Narrow Squat to

forward knee

raise

Narrow Squat to

side leg raise

X 3

X 1

Swap

sides

repeat

Low - Without

resistance bands

High – Higher level

band, squat deeper

Feet facing forward, engage the

core and pelvic floor as you

push the bottom backwards as

if taking a seat. Squeeze the

glutes as you return upwards,

transferring the bodyweight

into a forward knee raise.

TIP – Bands around

the upper leg above

the knee




Adaptations

Pre Chorus

“Should’ve

left your ***

from time

ago"

Side leg raise

pulse

Squat narrow

pulse

X 2 Each

side

Low-Singles on both

movements

High – Add lateral arms,

raise arms after squat

Stay on the same leg you just

lifted and raise into the side leg

again, maintaining stability hold

for a pulse then return to the

narrow squat for a pulse hold.

Repeat then swap sides. Add

arm movements for higher

option.

Introduce the light

band then

encourage the

heavier band

throughout the

Season.

Chorus

"From the

sky drop like

confetti"

Squat pulse x 2,

Single Squat

Arms round and

high- sprinkle

confetti

X 4

Chorus 2

– x 8

Low - Single Squats- no

arms

High – Higher level

band, squat deeper

As above hold the squat

squeeze and return upwards.

Use the arms also raising round

to top then confetti (fluttering

fingers)




Adaptations

Track 3

We are never

getting back

together

Taylor Swift

Cardio

Verse "I

remember

when we

broke up"

Stompy March-

Punching

opposite arms

above head

Box Step forward

1,2 back 3,4 (Arms

punching

forward, pull in)

X 16

X 4

Low - No arms

High – Bend the knees

into a squat motion

Standing tall, engage the core

and raise the knees as high as

possible into a stompy march.

Raise the opposite arm and

punch above the head.

Prenatal - Punch

forwards

Pre Chorus

“Ooo Ooo

We called it

off again last

night"

Side Squats x 2

arms punch each

arm. Stompy

March 1,2,3,4

Arms punch

above

X 2

Low - Lesser range of

movement in the squat

High – Deepen the

squat punch high and

raise the knees

Take a side step feet facing

forward and push the bottom

back as if taking a seat then

return upwards squeezing the

quads and the glutes as you

take another side step to

repeat. Stompy march as above

punching opposite arms above.

As above




Adaptations

Chorus "We

are never

ever, ever,

getting back

together"

Squat both arms

punch above x 2

Stompy March

1,2,3,4 both arms

punch above.

X 4

Low- No arms/ 1 squat

Punch

High – Raise knees high,

squat deeper.

As above. Stompy march for 4

counts then stop with feet

facing forward, Squat clap

above then Squat and punch

both arms overhead.

Post Chorus

2/Bridge “I

used to think

that we were

forever ”

Squat Punch,

Squat Clap X 8

Low- Legs only. lesser

range of movement

High – More intensity in

the movement

As above




Adaptations

Track 4

You don’t

know me

Jax Jones

Feat.RAYE

Verse "Oh

yeah, time is

money"

March intro…

Lunge to forward

kick x 2

Lunge to side flick

kick x 2

X 8

X 8

Low- Lunge 1 Kick or

tap instead of kick.

High – Lunge deeper,

arms high

Step 1 foot forward and engage

the core, keeping the back tall

as you lower the back knee

towards the floor. Push back to

the start position and kick

forward with the same leg.

Take a side step bending the

outside knee to come into a

side lunge, maintaining upright

back and return up kicking the

leg out to the side in a flick kick

motion.

Pre Chorus

“See your

Iphone

camera

flashin"

Wide squat pulse

x 8

X 8

Pulses

Low - Single Wide

Squats

High – Hold deeper

stance

Feet out turned weight in the

heels, engage the pelvic floor

and lower into the squat hold

the position with a small pulse

movement as you take arms

laterally round and up, then

draw inwards as you come back

to a more narrow stance for the

Chorus.




Adaptations

Chorus

"Oooh na na

yeah Don’t

act like you

know me"

Squat kick, Squat

side kick

X 4 Each

side

Low- Squat x 1 Kick x 1

High – As per choreo –

add in arms punch

forward on kick, side

punch on side flick kick.

Narrow stance feet facing

forward push the bottom back,

engage the core and then

return upwards to flick kick

forward. Repeat another

narrow squat then side flick

kick. Add in the arms punching

forward and out with the kicks.

Track 5

Bad Habit

Ed Sheeran

Optional Track

Verse "Every

time you

come

around"

Wide Squats

Wide pulse x 3

Rest

X 8

X 4

Low- Continue Singles

High –Deeper squat

increase range of

movement

Feet facing outturned, weight in

the heels, knees soft. Engage

the pelvic floor and draw the

belly button to the spine as you

bend the knees towards but not

over the toes. Maintain an

upright back. Hold the

movement at the lowest point

for pulses and squeeze the

glutes as you raise upwards.

Pre-natal - Narrow

squat if preferred




Adaptations

Pre Chorus

“my bad

habits lead

to late nights

ending

alone”

Heel curl to

bottom

alternates,

rocking from foot

to foot.

Add in reach and

pull forwards

Reach and pull

high

X 8

X 8

Low- No arms or reach

forwards only

High –as choreo

Maintain the wide stance and

bring one heel curling up

towards the bottom, squeeze

the quad and then transfer the

bodyweight from foot to foot.

Alternate squeezing the other

heel to bottom. Reach and pull

with the arms forward or

upwards.

Pre Natal – reach

forwards rather

than upwards after

Tri 2 if preferred.

Chorus " My

bad habits

lead to you…

(Oooh) "

Box step forward,

step back, heel

curl, swap leading

foot.

Reach forward,

pull 1 arm in.

COMBO; as above

Add on wide

squat

X 4

X 4

Low- Just box step and

not bend the knees.

High – Bend the knees

into a squat position

and add the arm reach

forward, pull back

As above then take into a wide

stance for a single wide squat

then repeat on the other side

box step, curl wide squat.




Adaptations

Track 6

Heartbreak

Anthem

Galantis,

David Guetta

& Little Mix

Verse "Hello,

it’s me your

ex"

Plank knee tuck in

to leg extension x

3 squeezes

X 4 same

side

Low- All 4’s position /

Knee draw in to x 1 Leg

extension

High –Plank hold

Hands in line with your

shoulders, push back onto your

toes in a narrow stance

engaging the core. Keep the

hips in a line. Draw in the knee

and then extend the leg behind

holding for the 3 pulses.

Repeat.

Pre natal – All 4’s

position from

Trimester 2

onwards

Pre Chorus

“Sometimes

it works

out.."

Sit back to Plank

hold X 4

Low- All 4’s

High –Hold plank

Push the weight back into the

heels keeping the knees lifted if

possible. Engage the core and

slowly control the movement

back into the plank using your

upper body and core.

Pre Natal – All 4’s to

push forward only.

No plank from Tri 2

onwards.




Adaptations

Chorus "This

ain’t a

heartbreak

anthem"

All 4’s leg

extension pulses

(1 side)

Kneeling press up

kisses

All 4’s extension

pulses (other

side/leg)

X 16

X 8

X 16

Low- Single leg

extensions OR 7 pulses

x 2 with small recovery

Slow down tempo

High – Add in the

opposite arm hold

forward

Drop back into the All 4’s

position, hands in line with your

shoulders, knees in line with

your hips. Take the right leg

back extend and hold,

squeezing into the glutes.

Lower the chest to the floor,

taking the knees slightly further

back ensure the hips are in line

and the bottom pushed up into

the air.

Repeat the leg extension pulses

on the other side.

Finish with Slow sit backs to

Plank.

Pre Natal – All 4’s

Continue single leg

extension

alternates instead

of kneeling press

from Tri 2.

Track 7

Remember

Becky Hill and

David Guetta

Verse 1 "I’m

doing just

fine now it’s

over"

Glute bridge

singles

Glute bridge

pulses

Knee raise march,

leg extension,

lower, replace

X 8

X 16

X 8

Low- Continue single

Glute bridges OR Pulse

x 7 Rest repeat

High –add pulse to the

leg lower after 4 Reps

Lay on your back have feet hip

width apart knees bent. Engage

the pelvic floor as you lift the

hips up to the ceiling, squeeze

the glutes and control the lower

partially back down.

Hold the position and control in

a pulse movement.

Pre Natal –

Undertake 2 x sets

of the glutes

instead of the 2nd

Verse ab crunches.




Adaptations

Push away from the left foot as

you engage the core raise the

right knee into a table

top/march position, extend the

leg upwards then control it in a

lower and replace the foot.

Swap sides. Ensure the hips

remain lifted and don’t drop in

the movement. Keep a straight

torso.

Verse 2

Ab Crunches

Ab crunch pulses

Combo - ab

crunch, knee in,

knee in, extend

away. Bent knees.

X 8

X 16

X 8

Low- Stay with the

single ab crunches

Pulses x 7 rest and

repeat

High – finger tips to

ears or little one resting

on chest.

COMBO – Lower the

legs and extend. Hold

pulses with legs

extended.

Lay back on the floor with

knees bent in a hip width apart

position, have little one resting

on the chest or sat on your lap.

If childfree rest fingertips to

ears and engage the core as

you lift head neck and

shoulders up, looking forward

and upwards. Control the lower

back down to the floor.

Hold this movement into a

pulse at the top of the range.

COMBO - Lift the head, neck

and shoulders then raise one

then the other knee into a table

top position, lower both knees




Adaptations

and head back down together.

Advance to extend the legs

away and repeat.

Finish

Ab crunch pulses

with extended

legs

Glute bridge

singles of pulses

to finish

X 16

Low - as above

High – as above

As above




Adaptations

Track 8

Freehold

finisher

Starstuck

(Kylie Remix)

Years and

Years & Kylie

Minogue

Verse "I feel

like all these

people in

this room…"

March intro

Side Lunge to tap

in

Add in baby rock

optional

X 16

counts

X 8

Low- Static lunge/ stay

with the tap in

High –Add baby rock at

start

Holding little one central and

high on the chest. Take a wide

stance by taking one leg to the

side bending the knee and

maintaining an upright back.

Return from the side lunge and

tap the foot in, then repeat. Add

in a twist in the waist with the

little one rock (Optional)

HINT – 1 side verse

1 – Other side Verse

2

Pre natal – No twist

with baby

Pre Chorus

“So give me

that good

love"

Baby Press raise

X 8

Baby rock, toe tap side

to side

High – as choreo

Feet slightly wider than hip

width apart, soften the knees

engage the core as you lift little

one up and forward. Ensure

you don’t overarch the back as

you lift. Control the movement

slowly lowering little one back

down and repeat.




Adaptations

Chorus "I

can’t help it I

get

starstruck"

Baby Woodchop

1 side lunge pulse

to centre, raise to

side (same side as

Verse)

Squat Press x 2

X 2

Low- side lunge baby

rock

High – Twist in the waist

into the wood chop.

Deeper squat pulse

hold.

Side lunge and hold into a pulse

movement then twist as you lift

little one upwards and to the

opposite side, engaging the

core as you lift. Sit back into a

squat and raise little one

upwards, forward and central.

Pre natal – No twist,

simply lift to the

centre.

HINT – After Chorus

2 rest march out for

8 counts, then Baby

Press x 4

Post Chorus

“Starstruck…

not giving

you up”

Shorter round

each side. Side

lunge – add twist

Chorus x 2 each

side

Baby Press to

finish

X 4

X 2

X 8

Low- Baby rock, toe tap

side to side

High – as choreo

As above




Adaptations

Track 9

RITMO (Bad

boys for life)

Black Eyed

Peas

Verse "This is

the rhythm

of the night"

Step tap,

breathing in and

out arms high/low

Shoulder rolls

Back and Chest

stretch

Back ease

/Shoulder rolls

X 4

10-15

seconds

hold

X 4

N/a

Deep breaths in through the nose, out

through the mouth, scooping the

arms downwards and up stretching

through the whole body. Keep the

feet moving in a light step tap

forwards.

Taking the arms outwards, tilt the chin

slightly down as you push forwards

opening up through the back. Take

the arms behind, raising the chin,

opening up through the chest. Keep

the feet moving side step to tap and

breathing deeply.

Pre Chorus

“RITMO No

son ni

Reebook ni

son"

Calf-hamstring

stretch each leg

Marching,

breathing

Step tap, back

release let arms

swing side to side

10 – 15

seconds

hold

each leg

X 4

N/a

Engage the core, take 1 leg forward

foot flat on the floor, lean your torso

downwards feeling a pull into the

back of the leg. Lift the toe to increase

the stretch also taking the opposite

arm across the body, holding in place

to release the shoulder. Swap sides.




Adaptations

Chorus

"RITMO The

rhythm, the

rebel"

Quad stretch

Breathing and

clap to finish

10 – 15

seconds

hold

N/a

Engage the core as you balance on 1

leg, taking the other foot behind you

(Heel to bottom) keep the knees

together, slightly tilt the pelvis to

increase the stretch up the front of

the quadriceps.

Love Yourself Season 2021

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Transcript of Love Yourself Season 2021