Zumba® in the Circuit (ZIC) - images.zumba.com.s3...

SESSION HANDOUT

Zumba® in the Circuit (ZIC)

Shemane Nugent

Zumba® Convention Presenter 2011 & 2012 London Zumba® Conference Presenter 2012 ZJ Trainer Australia 2011 ZIC Developer 2010

2 2013 ZUMBA INSTRUCTOR CONVENTION – Zumba in the Circuit

Session Objective

The exciting dance rhythms of a Zumba fitness class combined with state-of-the-art Curves equipment provide a complete, fun, and effective workout. ZIC gives Zumba instructors more opportunities to grow individually and share their love for teaching a Zumba fitness class with an entirely new audience. Find out everything you need to know about teaching Zumba in the Circuit at a Curves facility or in your gym!

History of ZIC In March 2010, Beto Perez and Curves owner Gary Heavin created Zumba® in the Circuit. Zumba® Jammer Shemane Nugent was commissioned to help develop the program and test it in seven Curves clubs in Texas. Immediately, both Curves members and Zumba instructors involved in the test embraced this fun new program! Zumba in the Circuit was launched at the 2010 Zumba Convention in Orlando and at Curves conventions around the world for the first time in 2010.

What is a ZIC Class?

In this 30-60 minute workout, participants move around the circuit, changing stations every 60 seconds from strength training exercises to dancing in between stations. The ZIN member leads the class in the center of the circuit, encouraging participants on both the machines, and dancing. It is challenging to direct participants to change stations on the 60 second cues and teach choreography, but ZIC is a fabulous way for new instructors to hone their teaching skills and for seasoned instructors who don’t want to worry about too much choreography. The most important part of this class is to get back to the basics: dance and have fun!

Guidelines It is imperative to structure the ZIC class as you would a basic Zumba® Fitness class. Use the 70/30 rule and a variety of music.


What is Circuit Training? Circuit Training involves a series of prescribed exercises with rest or recovery periods built in between each exercise. Because of its structure, circuit training can provide significant improvements in muscular strength and endurance, aerobic capacity and body composition. The purpose of circuit training is to enhance one or more components of fitness by performing a variety of exercises or movement patterns, each for a specific amount of time and ordered in a predetermined sequence. It increases muscle strength and endurance, metabolism and lean muscle mass, while decreasing bone loss, which can reduce the risk of osteoporosis.

Major sections of the class (for a 30 or 60 minute class) 1. Warm up 5-10 minutes 2. Interval Training 20- 45 minutes 3. Cool Down 3-8 minutes

Objective of class Toning

Cardio

Dance

Teaching in the Round The instructor “floats” around the room, facing each person, never facing the

same direction for long.

It’s ok if students are not on the same “foot”. Just keep them moving.

Communication is the key. Look at your students.

Smile, relax and have fun!


KISS – Keep it simple, sweetheart Keep your moves simple, using only 1-2 base moves per minute

Repeat your steps for the 2nd group. They’ll be watching and will be eager to try the steps.

Your space may be limited so be aware of your traveling pattern and large ranges of motion

Use caution during turns and pivots

Modify choreography in layers

Application of the Zumba® Formula All dance steps can be put together today to create choreography using the Zumba® Formula following the chorus/verse/musical break structure of most songs. Rhythmic, fitness and directional changes can be added to create a variety of routines to different music genres. In addition, many of the Zumba core steps can also be used in ZIC routines by adding style and attitude!

Basic Steps & Variations

Dance Step Description Variations

Salsa Front, side, back, etc.. Do only 1 style for a minute

Merengue March, V step, 6 count step Do only 1 style for a minute, change arms

Cumbia Basic, machete, sleepy leg Do only 1 per minute

Belly dance Hips, hands, body roll Egyptian hands

Hip Hop 4 knees sequence Add arm variations each minute


Teaching ZIC in a non-Curves gym After having successfully completed the ZIC quiz at www.zumba.com, ZIN members may also teach ZIC outside of a Curves facility. Although ZIC is designed to be 30 minutes, you may also teach it for 60 minutes. Simply set up a circuit atmosphere in your studio using tubes, weights and steps, with space in between each for participants to follow your Zumba® dance moves! The ZIN member stands in the center and teaches in the round, then brings the class together at the end for a cool-down stretch. Or a ZIC class can be taught from the front just like a regular Zumba® Fitness class using the music provided or by editing your own!

A sample circuit might be:

1. Upper body strength/shoulder press with weights 2. Dancing 3. Lower body exercise/lunges 4. Dancing 5. Middle body work/Standing abdominal crunches 6. Dancing 7. Bicep curls with tubes 8. Dancing 9. Squats 10. Dancing 11. Tricep kickbacks with weights 12. Dancing 13. Upper back squeeze with weights 14. Dancing

Music Music for ZIC has Beto’s cues inserted at every minute interval. The cues should be loud and clear. Using pinpoint tabs, adjust the music volume so it fades as the cues get louder. You can create your own ZIC mix! Download the FREE Audacity or Garage Band music editing programs on the zumba.com website.


Choreo Notes

Song: Abdel Khader Artist: Tres Mundos Found: iTunes Rhythm: Belly dance/reggaeton

Choreography by: Shemane Nugent [email protected]

Song Part

Choreography Notes

A Show bellydance hands

B Reggaeton slide R 4x/L 4x; 4 knees, 2 hips, slow hip circle; 2 sets

Count “1” before starting

C Basic bellydance R/L 4x; To side 4x



D 4 steps forward, step touch back 2x, knees (hold 3/6); 5 sets

Start by walking through without arms & slowly build. Muscle arms



D 4 steps forward, step touch back 2x, knees (hold 3/6);

Muscle arms



Song Part

Runaway Baby by Bruno Mars Choreography by: Shemane Nugent

[email protected]

Notes

Intro Shimmy/Tap R/L 8x

Verse A

2-Tap/Salsa Combo: Tap R/L; Salsa R; Tap R. Tap L/R; Salsa L; Tap L. 2 sets.

Verse B

Jerk: Facing side, lunge & extend arms overhead, R/L in a jerking motion 3x; Hip shift 3x

Chorus

Run SSDBL R & L; Heel/toe shift to R/L

Break Taps 8x

Verse A

repeat

Break Crossover/2-step back: Step, crossover move forward & shimmy; 2-step salsa back

3x

Chorus

Runaway Run SSDBL R & L Heel/toe shift to R/L

4 sets *no heel shift on last set


Song Part La Paga by Juanes & Taboo Rhythm: Latin Pop

Choreographed by Shemane Nugent

Notes

A 16 Counts

Flowing Beto Shuffle Side Step R 2x, Step Touch in place 2x. Arms are wide, opposite over/under circles. Repeat L

B 32 Counts

Cumbia/Janet Jackson lunge: Basic Cumbia 3x, Lunge R side. R heel of hand to head, L extended to L side. Repeat L. 4 sets

A 16 cts

Flowing Beto Shuffle

B 32 Counts

Cumbia/Janet Jackson lunge

A 32 cts


C 48 cts

Knees & Lunges: Knees w/boxer arms 4x; Knees bending at waist 4x; Knees w/arms under legs 4x; Samba lunge 4x

D 32 cts

Sleepy Leg: Sidestep to R 8x, L 8x 2 sets

B 32 Counts

Cumbia/Janet Jackson lunge Modification: add jumps instead of JJ lunge

A 32 cts


C 32 cts

Knees & Lunges


Song Part

Boom by P.O.D. Choreography by: Shemane Nugent

Notes

Intro Instrumental 24 counts

Intro boxing technique Show toe pivot on hook

A

Verse 1a Jab Hook Combo

32 counts

Two jabs, One hook, pivot toe 16x

B

Verse 1b Kick Combo 16 counts

Front kick 2x, Back kick 2x

C

Chorus 16 counts

2 Jumping jacks with hold, Destroza 2x

A

Verse 1a Jab Hook Combo

32 counts

Same as previous

B

Verse 1b Kick Combo 16 counts

Same as previous

C Chorus 32 counts


D Breakdown Intro Speed bag Face front, squat

E Break 32 Counts

16 counts, Speed bag Right 16 counts, Speed bag Left

B Verse 1b Kick Combo 16 counts

Same as previous


C Chorus 32 Counts


End with a punch & knee lift


Chiquilla (Portuguese Version) Cumbia/Samba

Artist: A.B Quintanilla/Kumbia Kings Choreographed by Shawnee Rioles

00:00-00:15

A Intro

Basic Samba Breakdown R/L-12x (Simple popped knees w/ hips)

00:16-00:23

B Bridge

Basic Samba Full-time R/L- 16 counts (Can modify to breakdown pace)

00:24-00:41

C

Verse

3 step travel to Right w/left heel kick- Right hand touches foot 3 step travel to Left w/right heel kick-Left hand touches foot Perform sequence 16x

00:42-00:50

D Interlude

Left leg crosses over Right, Sleepy leg w/ crossover travel to Right- Arms framing body- 7x Fun Jump with clap Right Leg crosses over Left Sleepy leg w/ cross over- Arms framing body- 7x Fun Jump with clap

00:51-01:14

E Chorus

Cumbia Rock Back, R/L with L shape arms-14x Cumbia front/back, Left leg facing right w/ travel to front- 4x Hip circle turn to left- 4 counts Sleepy Leg Back Right lead- 4x

01:15-01:22

B Bridge

Repeat

01:23-01:40

C* Verse

Repeat Left Lead

01:41-01:49

D* Interlude

Repeat Sleepy leg, Right leg crosses Left and travel to Left

01:50-02:13

E* Chorus

Repeat with Left Lead

02:14-02:30

B Bridge

Basic Samba R/L- 16 counts Have Fun with this one!!


Somos De Calle by Proyetco Uno Choreographed by: Shemane Nugent

Mega Mix 29 & itunes

Song Part Choreography Notes

A 32 Counts

Slow Stretches

B 16 Counts

Reggaeton Stomp

C 32 Counts

Salsa F/B; step RL, jump together, arms circle overhead; repeat L

D 32 Counts

Reggaeton Slide SSDBL

E 16 Counts

Step R/L to side slow 1x, 2x quick

C 32 Counts

Salsa F/B; step RL, jump together, arms circle overhead; repeat L

E 16 Counts


C 32 Counts

Salsa F/B 3x, Step R/L, jump together, arms circle overhead, Rep L

D 48 Counts

Reggaeton Slide SSDBL (listen for horns)

E 16 Counts


02:31-02:39

D Interlude

Repeat to Right

02:40-03:12

E*

Chorus

Repeat Rock Back, Right Lead Repeat Front/Back sequence Right lead facing left then Left lead Facing Right

03:13-03:17

Ending Funky Heel Samba Breakdown


C 32 Counts

Salsa F/B 3x, Step R/L, jump together, arms circle overhead, Rep L

D 48 Counts

Reggaeton Slide SSDBL

E 16 Counts


Suggested Playlist: Warm-up mix (DJ’s from Mars) Menenando La Cintura - Mr. Saik & Yerbaklan Somos De Calle – Mega Mix 26 Abdel Khader – Tres Mundos Dance Bailalo – Kat Deluna Mentirosa – KLC Clave Runaway Baby – Bruno Mars More Than Words – Mega Mix 27

Thank you so much for participating in the ZIC Session at the 2013 Zumba International Convention. I hope you had as much fun as I did! Dance Like No one is Watching, Shemane Nugent [email protected] https://www.facebook.com/pages/Shemane-Nugent/178872308853520?fref=ts http://twitter.com/shemanenugent http://shemanenugent.tumblr.com

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