Return to Dancing Fitness - 4 of 7 - Easy Option
Channel: The Morris Federation
Date: 09/04/2021

This is week 4, 'Easy' option, a recorded video for Sun 11th April 2021.  Choose the 'Easy' or 'Hard' option.  IMPORTANT: Before starting this please do the Warm Up at: https://youtu.be/8sP4o6Jc-YU​​ and afterwards please do the Cool Down at: https://youtu.be/CJOk6YH7vLg​​ . Go at your own pace and don't do any exercises that will cause you pain.

Core workout - 15 exercises - 20 seconds work, 20 seconds rest:
Squats / Lunges / Ceiling Touches / Calf Raises / Elbow to Knee Crunch / ... then on the mat ... Leg Raises / Flutter Kicks / V-Sits / Ankle Taps / Russian Twists / V-Plank / Press Ups / Plank / Shoulder Taps / Tricep Dips

12:45 Plyometric workout - 12 exercises: 20 seconds work, 30 seconds rest:  
Mountain Climbers / Jump Squats / Jump Lunges / Morris Plain Capers / Fast Hops L / Fast Hops R / Morris Double Steps (*) / In & Out Squats / Jumping Jacks (Star Jumps) / 2 Footed Broad Jump / Burpee / Morris Single Steps (*)
(*) (or choose Single Steps or Rant Steps)

This is part of a 7 session ‘return to dancing fitness’ programme, starting and ending with 'live' sessions 6 weekends apart, and recorded videos for 5 weekends in between.

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.