SONG: STAND BACK BY STEVIE NICKS
TOTAL TIME: 4:55
AREA OF FOCUS (AOF): UPPER BODY + LOWER BODY
OVERALL DIFFICULTY: BEGINNER
0:00 – 0:22 – WARM-UP/FREESTYLE STRETCHES — Focus on lightly stretching the arms and legs from a standing position. Don’t be concerned with how low you can go, just go far enough to feel a slight stretch in the muscles.
0:23 – 0:55 – ALT. FF LEG LIFTS/J1 (low intensity) — With knees facing forward, alternate between left and right leg. Bring each leg-lift as close to a 90-degree angle while keeping the core and upper body straight. Keep lifts at the same tempo as the music. Focus on maintaining posture and balance.
0:56 – 1:32 – BILATERAL ARM LIFTS/J1 – With fists at your ears, arms bent at the elbow, “punch” both fists upward towards the ceiling. Keeping the elbows just slightly bent. Keep each lift on tempo, maintain posture.
1:33 – 2:05 – ALT. FF LEG LIFTS/J2 (moderate intensity) — Same as before, maintain focus on keeping each lift on tempo. Maintain posture.
2:06 – 2:26 – BILATERAL ARM LIFTS/J2 – Same as before, slightly higher intensity.
2:27 – 2:59 – BILATERAL FORWARD PUNCH/J1 – Simply change arm position from up and down to forward and backward. –Keep fists facing each other and bring elbows straight back; pushing the shoulder blades together if possible.
3:00 – 4:41 – ALT. FF LEG LIFTS/J2 – Same as before, but Pace yourself! -This is the longest time stretch of the whole song, if intensity becomes to high, lower each leg lift, but do as many alternating lifts as you can without stopping. If you have to stop, don’t fret, just catch your breath and jump right back in on the beat when you can!
4:42 – 4:55 – QUICK COOL DOWN….Place hands up on top of head and open diaphragm, take slow, deep breaths and gradually lowering your heart rate as the song fades out.