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Grapevine

The Grapevine exercise is easy. I like it. Learn about it: The Grapevine exercise doesn't require the board (i. e. it is done on the floor and does not require a bench). When moving one foot behind the other foot, make sure it crosses the foot in front.

The details:

This move is done in 4 phases:

1. Step to the side with the lead foot.
2. Bring the other foot slightly behind and past the lead foot.
3. Step to the side with the lead foot.
4. Bring the other foot next to the lead foot.

Do it from left to right and from right to left; from right to left and from left to right. Repeat it as much as you feel okay.

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Helicopter

The Helicopter looks a bit complicated but in fact it is easy. I think so. Learn about it: about the Helicopter exercise is important to know that the person makes a full circle while executing it (the exercise).

And the details:

This move is done in 8 phases (because it is basically two Hop turns that take you over the bench and back, turning in a complete circle as you go). These phases are:

1. Step up on the bench with your lead foot and immediately begin to turn as you lift your knee.
2. Spin on the your lead foot, as your other knee raises over the bench.
3. Step down on the far side with your other foot.
4. Step down on the far side with your lead foot.
(Note: Phases 5-8 are the same as 1-4 but on the other side.)
5. Step up on the bench with your lead foot.
6. Spin on your lead foot, as your other knee raises over the bench.
7. Step down with your other foot.
8. Step down with your lead foot.

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Hop Turn

A simple one -- Hop turn. It's simple, but you should be careful not to twist your ankle! Only one foot touches the board in this exercise. Pivot using the front of the foot while turning turning around on the board.

More details: The Hop turn is a simple way to get to the other side of the bench. It's also known as a "Pivot turn".

This move is done in 4 phases:

1. Step sideways up onto the bench with the the lead foot.
2. Lift your other knee, as you pivot on the ball of the lead foot.
3. Bring the other foot down on the other side of the bench.
4. Step down with the lead foot to the other side of the bench.

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Horseshoe

Learn the Horseshoe exercise now. Well, when it's completed, you reach the other side of the bench, facing the same direction as when you started. The details:

The Horseshoe is also known as a "turn-straddle-turn", which is exactly what it is: a turnstep that goes right into a straddle, then into a turnstep on the other side of the bench. This is also known as a "U-turn".

This move is done in 8 phases:

1. Step up on the bench with the lead foot.
2. Bring other foot on top of the bench as you turn.
3. Keep turning as you step down with the lead foot to begin the straddle.
4. Step down on the other side of the bench with your other foot. (You are now straddling the bench.)
5. Step up on the bench with your lead foot.
6. Bring other foot on top of the bench as you turn. (You are now facing the opposite direction as in phase 2.)
7. Step down with the lead foot on the far side of the bench.
8. Bring the other foot down next to the lead foot. (You are now on the far side of the bench, facing the same direction as when you started.)

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I-Step

Now let's focus on the I-step. Be careful while executing it because this exercise requires the person to jump while spreading the legs. So just be careful while executing this part of the exercise on the board.

The details: The I-step is simply stepping onto the step, doing a jumping jack, then stepping down and doing another jumping jack.

This move is done in 8 phases:

1. Step up on the bench with the lead foot.
2. Step up on bench with other foot. (You are now standing on the bench, ready to start the jumping jack.)
3. Jump up and land with your feet spread apart, still on top of the bench.
4. Jump up and land with your feet together, just like they were in phase 2.
5. Step back down off the bench with your lead foot.
6. Step back down off the bench with your other foot, ready to start the second jumping jack.
7. Jump up and land with your feet spread apart.
8. Jump up and being your feet back together.

That's all.

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Indecision

There is an exercise with the interesting name Indecision. About the Indecision -- arms motion is optional but I like it with this motion. You can do this exercise from both ends of the board. The details:

An Indecision is basically an over the top with a straddle in the middle of it. It brings you to the other side of the bench, facing the same way as when you started.

This move is done in 8 phases:

1. Step up on the bench with the lead foot.
2. Step up on bench with other foot. You are now standing on the bench, ready to start the "straddle" portion.
3. Step down on the far side with your lead foot.
4. Step down on the near side with your other foot. (You are now straddling the bench.)
5. Step back up on the bench with your lead foot.
6. Step back up on the bench with your other foot.
7. Step down on the far side with your lead foot.
8. Step down on the far side with your other foot so that it is next to the lead foot. You should be on the opposite side of the bench from where you started, facing the same direction.

OK.

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Jumping Jacks

Hey, maybe you remember that we mentioned the Jumping Jack already. Now, if you don't know it yet, we'll learn about it. Jumping Jacks. This exercise doesn't require a board. It is more stressful on the lower body joints. It's easy. The details: So, the Jumping Jack is simply jumping up and spreading your feet, then jumping up and bringing your feet back together. The traditional arm movement is to start with arms at your side, raise them over your head on phase 1, drop them to your side on phase 2, raise over your head again on phase 3, and drop them to your side again on phase 4.

You may also see this move called a "star jump" or a "side-straddle hop". A variation is to spin in the air, so that you face the opposite direction at phase 2, and have made a complete circle by phase 4. This move can be done carefully on top of a bench, but never with the spin variation.

This move, as you understood, is done in 4 phases:

1. Jump and land with your feet wide apart.
2. Jump and land with your feet together.
3. Jump and land with your feet wide apart.
4. Jump and land with your feet together.

OK. Do it carefully! Always be careful!

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L-Step

The L-step exercise. Well, you can do it from both ends of the board. The details:

The L-step starts facing the bench, off to one side. Step forward, then off to the side, and return. You can stop on the side at phase 4 for "half an L-step" (also called simply "half an L").

This move is done in 8 phases:

1. Step up on bench with lead foot.
2. Lift other knee in the air.
3. Lower knee and step off to the side of the bench.
4. Bring the lead foot down next to the other foot.
5. Step up on bench with lead foot.
6. Lift other knee in the air.
7. Lower knee and step to the front of the bench.
8. Bring the lead foot down next to other foot.

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Mambo cha-cha-cha

Mambo cha-cha-cha is an interesting name for an exercise, isn't it?

Oh well, to do a good kind of Mambo cha-cha-cha step forward slightly with your lead foot. Then shift back onto the other foot and quickly tap the feet alternatively three times and say "cha-cha-cha". Repeat the exercise with the other foot as the lead foot.

More details: A Mambo cha-cha-cha is a combination of a mambo and a cha-cha-cha (also known simply as a "cha-cha"). A mambo is a two count move: step forward on the ball of your lead foot, then shift your weight and hips backwards onto the back foot. It's easy once you've seen it done.

A cha-cha-cha is done with 2 normal beats, then three half beats, to make the rhythm "one two three-and-four". It can be done in place, or you can move forward or backwards while you do it.

This move is done in 4 phases:

1. Step forward slightly with your lead foot as you shift your weight forward.
2. Shift your weight backwards onto your other foot. Use your hips!
3. Start the cha-cha-cha portion by down with your lead foot, and then very quickly step back onto your other foot. (This is done on the half count between three and four, known as the "and" count.)
4. Step back on your lead foot to end the cha-cha-cha.

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This exercise doesn't require a board too.

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I forgot to mention it last night.

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Over the top

Well, it was mentioned here already and I think that it's one of the easiest exercises. Let's begin about Over the top. This exercise requires you to move sideways over the board.

Details: The Over the top starts next to then bench, facing sideways. Very similar to an Across the Top, this move brings you over the "short end" of the bench.

This move is done in 4 phases:

1. Step sideways up onto the bench with the the lead foot.
2. Step up so both feet are on the bench.
3. Step off the other side of the bench with the lead foot.
4. Step down so both feet are on the floor.

So easy.

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Repeater

Repeater is another easy exercise. It's lasts longer than the previous one but it's the same easy in my opinion. It just requires the person to execute 3 knee-ups on each side of the board.

Details: The Repeater starts in front of a horizontal bench. Notice that here we're talking about "repeater three", but other numbers can be done such as a "repeater five" or even a "repeater seven".

The knee raise can be replaced with abductions, curls, or kicks. (And, by the way, the move known as a Rocking Horse is a very specialized form of the Repeater.)

OK. So, this move is done in 8 phases:

1. Step up on bench with lead foot.
2. Bring other foot up and do a knee lift.
3. Bring the same foot down and tap the floor lightly.
4. Raise the same foot back into a knee lift.
5. Bring the same foot down and tap the floor lightly.
6. Raise the same foot back into a knee lift.
7. Bring the same foot down to the floor.
8. Bring the lead foot down to the floor.

And that's all.

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Straddle

Straddle is a bit difficult for me. Let's learn this exercise. It's has 8 steps. The details: The Straddle starts next to the bench, facing sideways. It is done in 8 phases:

1. Step up to the center of the bench with the lead foot.
2. Bring the other foot up so both are on top of the bench.
3. Step down and back on the other side of the bench with the lead foot.
4. Bring the other foot down on the opposite side of the bench.
5. Step up on the bench again with the lead foot.
6. Bring the other foot up on the bench again.
7. Step back and down with the lead foot.
8. Bring the other foot down next to the lead foot.

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Tap Up

Tap up is an easy exercise. Step on the bench with the leading foot and tap the bench with your other foot.

And some more details: The Tap up is simply a basic, but instead of stepping all the way up on the bench, just tap your foot on it.

This move is done in 4 phases:

1. Step up on the bench with the lead foot.
2. Step up and tap the bench with your other foot.
3. Step back down with your other foot.
4. Step down with your lead foot.

So easy!