Warm-up:
Duke of Wesselton’s agile peacock dance
(chicken dance arms side to side)
OPEN UP THE GATES! (open and close the gate)
Gliding disc ice skaters
ROUND 1:
- Elsa’s power leaps (skater leap side to side extend arms to use powers)
- Kingdom of isolation curls
- Build a snowman (Plie squat low, middle, high)
- Ride our bikes around the halls (bicycles)
Repeat
1 minute Mental Synchronization (Partner 1 leads)
ROUND 2:
- The North Mountain climbers (gliding discs)
- Dip in the Sauna (add difficulty with gliding disc)
- Watch out for Olaf’s Brazilian butt (Brazilian lunge towel/gliding disc in and out)
- Love is an Open Door Door Door (open and close the door)
Repeat
1 minute Mental Synchronization (Partner 2 leads)
ROUND 3:
- Power flurries (flurry run, then air to ground)
- Olaf’s warm hugs (chest fly and pullover)
- Kristoff’s sled push alternative (with towel/gliding discs)
- FROZEN Side plank
Repeat
1 minute Let it go SPRINTS
ROUND 4:
- Sven hops
- Get your feet off Kristoff’s sled (reverse plank pull through)
- Act of true Love (lunge and front shoulder press)
- Troll rolling plank
Repeat
1 minute Let it go SPRINTS
Emily’s workout 10 from Kristi Nayden on Vimeo.
Video password: Frozen
Disclaimer: Consult a physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. If you engage in this work-out, you do so at your own risk.
This workout is currently password protected. It will be unlocked March 15
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