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.