Return to Dancing Fitness - 7 of 7 - Rhys Boorman
Channel: The Morris Federation
Date: 02/05/2021

Week 7 of a 7 session ‘return to dancing fitness’ programme, starting and ending with 'live' session 6 weekends apart, and recorded videos for 5 weekends in between.
  
This is week 7, a ‘live’ session held on Sunday 2nd May 2021.  

Go at your own pace and don't do any exercises that will cause you pain.

12:23 Core workout - 18 exercises - 30 seconds work, 20 seconds rest:
Squats / Lunges / Ceiling Touches / Calf Raises / ... onto the mat ... / Elbow to Knee Crunch / Leg Raises / Flutter Kicks / Variation to Flutter Kicks / V-Sits / 1 Legged V-Sits / Ankle Taps / Russian Twists / V-Plank / Press Ups / Press Ups with Hold / Plank / Shoulder Taps / Tricep Dips

32:40​ Plyometric workout - 14 exercises: 30 seconds work, 20 seconds rest:  
Mountain Climbers / Jump Squats / Jump Lunges / Morris Plain Capers / Fast Hops L / Fast Hops R / Morris Double Steps (*) / In & Out Squats / Broad Jumps / Jumping Jacks (Star Jumps) / Split Lunges / Bampton Capers (L-R-R, R-L-L) / Burpees / Morris Single Steps (*)
(*) (or choose Single Steps or Rant Steps)

44:44 Cool Down

The sessions are structured as: Warm-up mobility & stretching; Core workout to aid balance while dancing; Plyometric Workout including Morris steps – to add some power and spring into your step; Cool down.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge The Morris Federation and Rhys Boorman from any and all claims or causes of action, known or unknown, arising out of the above exercise video