©2016 scw fitness education … on the principles of scw fitness education’s aquatic fundamentals...

©2016 SCW Fitness Education www.waterinmotion.com 1©2016 SCW Fitness Education www.waterinmotion.com 1

WATERinMOTION® Statement

Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education’s AQUATIC FUNDAMENTALS program, WATERinMOTION® is a pre-choreographed, vertical exercise program that can meet the cardiovascular and muscular training needs of your participants in under an hour.

TRACK TITLE ORIGINAL ARTIST* TYPE TIME1 Blow Ke$Ha Warm Up 5:042 Drag Me Down One Direction Linear 4:573 What Is Love Haddaway Lateral Travel 4:574 I'm On A Roll Stefano Ft New Boyz And Rock Mafia Speed 4:565 Opposites Attract Paula Abdul Group 4:566 Uptight (Everything's Alright) Stevie Wonder Suspension 4:54

7 Ain't Nobody (Loves Me Better) Rufus And Chaka Khan, Felix Jaehn Ft Jasmine Thompson Upper Body 4:41

8 I Lived One Republic Lower Body 4:459 The Heart Wants What It Wants Selena Gomez Core 4:43

10 Fight Song Rachel Platten Flexibility 3:57

11 Shout Tears For Fears Bonus (Flotation) 4:41

*Songs not performed by the original artist


Changing the Tide in Water Exercise

Eleven diverse segments,with a specific song track for each, will utilize fresh, yet simple movement patterns to invigorate participants regardless of age, skill or fitness level Instructors will learn to use every inch of the pool with well planned transitions and carefully organized sequencing for workouts you’ve dreamed of, that are a cinch to integrate. Our experts pull them together and remove the need to analyze and prepare choreography, find the perfect music and prepare the structure of the class—we leave you with room to focus on your students!

Choreographer:

Education Authors:

Education Presenter:

Music:

Presenters:

Pool Support:

Support Team:

Connie Warasila

Connie WarasilaMinda Kjar

Sara Kooperman, JD

Yes! Fitness Music®

Chris HenryMinda KjarSara Kooperman, JDCheri KulpMaria MerentitiBryan MillerManuel Velazquez

Sheryl HatcherDeborah HeddenNancy FossApril OleksyCharles PlafcanRobin TaylorPat Wilke

Claudio CornejoShawn HamiltonSean Seningen

© 2016 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

Produced exclusively for Water in Motion® by Yes! Fitness Music


Abbreviation Key

**Use the following, if needed, to decode the choreography notes listed on the following pages:

OPPB

ALTDBL

CCSSD

LTVL

RF

JJ

..... Opposite

..... Back

..... Alternating

..... Double

..... Cross Country

..... Single – Single – Double

..... Left

..... Travel

..... Right

..... Forward

..... Jumping Jack


About WATERinMOTION®

WATERinMOTION® stays true to the fundamentals of aquatic fitness

while incorporating choreography that is unique and pre-formatted

to specifically match water tempo music. Even instructors find

these more challenging tracks refreshing. The difference between

WATERinMOTION® and other aqua fitness classes are innumerable.

The integrity of this program, however, is maintained and respected

over time with each new movement installment. WATERinMOTION®

is at once similar to and different with from any other aqua class

you have ever experience and it is renewed 4 times a year in licensed

facilities! Intelligent, ingenious movement prescribed to inspiring

music frees instructors to integrate WATERinMOTION® seamlessly

and reach innumerable audiences.


Choreography NotesTrack # 1Track Focus Warm - upTrack Length 5:04Song Title BlowBPM 136

Song Part Count Movement Reps Lead Music Cue Verbal Cue

Intro 2 x 8 Jog heel 16 R Jog heel

0:16 A Verse 1 4 x 8 JOG HEEL 4ALT Jog heel x4, Kick B x4

4 R Back door cracked we 4 heels, 4 kicks

0:44 B Chorus 1 4 x 8 CHAMBER KICK RUNALT chamber, Karate kick side, run x4 8 RL

This place about to blow Chamber kick 4 runs

1:12 C Bridge 1 2 x 8 JUMP ROPE LO/HIJump rope x1, POWER Jump rope x1 8

Go insane go insane Jump, bigger

2 x 8 Jump rope x1, POWER Jump tuck x1 (op-tion)

8 Go insane go insane A little higher now

1:40 A Verse 2 4 x 8 JOG HEEL 4 1 RL New what we’re taking Jog heel 4 & kick 4

2:08 B Chorus 2 4 x 8 CHAMBER KICK RUN 1 RL This place about to Chamber kick run 4

2:37 C Bridge 2 4 x 8 JUMP ROPE LO/HI 1 Go insane Jump and up

3:05 A Verse 3 4 x 8 JOG HEEL 4 1 RL Back door cracked we Jog heel 4, 4 kicks

3:33 B Chorus 3 4 x 8 CHAMBER KICK RUN 1 RL This place about to Chamber kick side

4:01 C Bridge 3 4 x 8 JUMP ROPE LO/HI 1 Go insane go insane Jumping down & up

4:30 B Chorus 4 4 x 8 CHAMBER KICK RUN 1 RL This place about Last chamber kick

FInish 1 x 1 Land wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: As students warm-up, encourage them to increase their ROM (range of motion), rebound and force gradually. Take care to verbally pre-cue the next move so that your students’ transitions can be performed safely.


Choreography NotesTrack # 2Track Focus Linear: forward/backwardTrack Length 4:57Song Title Drag Me DownBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Kick B 16 R Swing back

0:16 A Verse 1 1 x 8LEG SWINGLeg swing B/F(Arms: DBL Reach F/pull B) 8 R I’ve got a fire for a heart Leg swing back first

1 x 8 Leg swing B/F 8 L I got a river Change lead1 x 8 Leg swing B/F 8 R If I didn’t have you Kick back first1 x 8 Leg swing B/F 8 L If I didn’t have Other side

0:42 B Chorus 1 1 x 8ROCK RIGHT 3Rocking Horse x3, Soccer kick x1, TVL F(Arms: Breast stroke) 1 R All my life you stood 3 rocking horses, moving for-

ward, soccer kick

1 x 8 Kick, TVL B 1 L All these lights Kick move back

1 x 8 Rocking Horse x3, Soccer kick x1, TVL F(Arms: Breast stroke) 1 L All my life you stood Rocking horse, come closer

1 x 8 Kick, TVL B 1 R All these lights Kick back

1:10 C Bridge 1 4 x 8 CROSS COUNTRY LOWNeutral CC x6, CC Rocket x2 4 R Drag me down. Nobody nobody Cross country six 7 then rocket

1:37 A Verse 2 4 x 8 LEG SWING 1 RL I got a fire for a heart Leg swing2:05 B Chorus 2 4 x 8 ROCK RIGHT 1 RL All my life Rocking horses 32:33 C Bridge 2 4 x 8 CROSS COUNTRY LOW 1 R Drag me down Cross country 73:00 A Verse 3 4 x 8 LEG SWING 1 RL I got a fire for a heart Leg swing back3:27 B Chorus 3 4 x 8 ROCK RIGHT 1 RL All my life Rocking horses3:55 C Bridge 3 4 x 8 CROSS COUNTRY LOW 1 R Drag me down Cross country ski4:22 B Chorus 4 4 x 8 ROCK RIGHT 1 RL All my life Rocking horses

Finish 1 x 1 Lunge, punch down

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Be clear in communicating that this track will involve long lever moves, traveling forward and back and power rebound on the Cross Country Rocket to in-crease the cardio challenge. Instruct your clients to move as strongly as possible to create heavy breathing and an increased heart rate. Tell clients to use a pointed toe on these kicks to maximize their lever length and aid them in increasing intensity.


Choreography NotesTrack # 3 Track Focus Lateral TravelTrack Length 4:57Song Title What Is LoveBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 JJ 8 Jack

0:16 A Verse 1 1 x 8HALF JACK RIGHTHalf JJ R(Arms: sweep from R to L/ L to R) 4 R

I don’t know why you’re not fair

Half jack, arms pushing and pulling

1 x 8 Half JJ L(Arms: sweep from L to R/ R to L) 4 L So what is right Hold center and push the other

way

1 x 8 Half JJ R(Arms: sweep from R to L/ L to R) 4 R I want no other Change

1 x 8 Half JJ L(Arms: sweep from L to R/ R to L) 4 L We are together Other side and push

0:42 B Chorus 1 1 x 8 LEAP SIDE 4Leap side TVL R (L knee up on last leap) 4 R What is love Leap 4 times

1 x 8 Leap side TVL L (R knee up on last leap) 4 L What is love Other side for 41 x 8 Leap side TVL R x2, Leap side TVL L x2 1 RL Whoa Twice1 x 8 ALT Leap side, Hop knee up 4 RL Whoa Single for 4

1:09 C Bridge 1 4 x 8CHAMBER & KARATE SIDEChamber, karate kick side, jump rope x2(OPT: jump tuck on jump rope)

8 RL instrumental Chamber kick and jump rope, option to tuck

1:37 A Verse 2 4 x 8 HALF JACK RIGHT 1 RL I don’t know Half jack2:05 B Chorus 2 4 x 8 LEAP SIDE 4 1 RL What is love Leap 42:33 C Bridge 2 4 x 8 CHAMBER & KARATE SIDE 1 RL Instrumental Chamber kick jump3:00 A Verse 3 4 x 8 HALF JACK RIGHT 1 RL I don’t know Half Jack3:27 B Chorus 3 4 x 8 LEAP SIDE 4 1 RL What is love Travel with a leap3:55 C Bridge 3 4 x 8 CHAMBER & KARATE SIDE 1 RL Instrumental Strong kick and jump4:22 B Chorus 4 4 x 8 LEAP SIDE 4 1 RL What is love Traveling, leap 4

Finish 1 x 1 Land wide, sweep arms across

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Start the track by reminding students that lateral travel moves also can increase cardio demand. Teach students to rely on strong arm movements to create the side movement on the Half Jack and Leap Side 4.


Choreography NotesTrack # 4 Track Focus SpeedTrack Length 4:56Song Title I’m On A RollBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue

Intro 2 x 8 Wide jog 16 R

0:14 A Verse 1 4 x 8

WIDE TOE TOUCHWide Jog x3, run x2(Arms: OPP toe touch) 8 RL I got a fast pass to the front of the line

0:42 B Chorus 1 4 x 8ROCK ‘N ROLLALT Rocking horse (FBF), Run x2(Arms: roll) 8 RL

I’m on a roll, I’m hittin’ nearly every green light

1:10 C Bridge 1 4 x 8 TRIPLE ROCKETRocket JJ x3, wide anchor x1 8 Like it’s the best night of my life

1:37 A Verse 2 4 x 8 WIDE TOE TOUCH 1 RL Life’s good, you know

2:04 B Chorus 2 4 x 8 ROCK ‘N ROLL 1 RL I’m on a roll

2:31 C Bridge 2 4 x 8 TRIPLE ROCKET 1 Like it’s the best night

3:00 A Verse 3 4 x 8 WIDE TOE TOUCH 1 RL I’m gonna roll like


3:54 C Bridge 3 4 x 8 TRIPLE ROCKET 1 Like it’s the best night


Finish 1 x 1 Step together and Roll

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Cue students to lift the legs on WIDE TOE TOUCH instead of reaching arms and upper body down. Keep the intensity up on ROCK ‘N ROLL by lifting the knees high on the 2 runs. Encourage students to engage their core in order to attain stability during the anchored portion of TRIPLE ROCKET.


Choreography NotesTrack # 5 Track Focus GroupTrack Length 4:56Song Title Opposites AttractBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Jog to 1 noodle per 2 people, noodle-side

hand on the noodle, stagger0:15 A Verse 1 4 x 8 JACKS

(Arms: turn & switch hands every 4 JJ) 16Baby seems we never 4 Jacks to the front and then 1/2

turn0:42 B Chorus 1 4 x 8 CROSS COUNTRY PUSH

CC, facing noodle(Arms: push noodle w/ both hands, TVL circle)

32 RI take 2 steps forward Turn in, ski with your partner

1:09 C Bridge 1 1 x 8 FLUTTER KICKFlutter kick SUSP X6, tuck feet F(TVL circle)

1 R instrumental Flutter kick to the back

1 x 8 Seated kick fast x6, tuck feet B 1 R Seated kick front1 x 8 Flutter kick SUSP x6, tuck feet F 1 R Kicking back1 x 8 Seated kick fast x6, tuck feet B 1 R Seated kick

1:37 A Verse 2 4 x 8 JACKS 1 Who’d a thought we Jack to me2:05 B Chorus 2 4 x 8 CROSS COUNTRY PUSH 1 R I take 2 steps forward ¼ turn in and ski2:32 C Bridge 2 4 x 8 FLUTTER KICK 1 R instrumental Flutter in back2:59 A Verse 3 4 x 8 JACKS 1 Baby ain’t it some Jacks to the front3:27 B Chorus 3 4 x 8 CROSS COUNTRY PUSH 1 R I take 2 steps forward Let’s ski3:54 C Bridge 3 4 x 8 FLUTTER KICK 1 R instrumental Flutter to the back4:22 B Chorus 4 4 x 8 CROSS COUNTRY PUSH 1 R I take 2 steps forward Drop and ski

Finish 1 x 1 Jack open, face front

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Take advantage of the opportunity for interaction with this track. Introduce the new practice of using the noodle as the connection point between 2 students with positivity and enthusiasm. A bench or stool will be helpful in demonstrating the flutter kicks and seated kicks.


Choreography Notes Track # 6 Track Focus SuspensionTrack Length 4:54Song Title UptightBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Neutral CC 16 R

0:14 A Verse 1 1 x 8 1 LEG CROSS COUNTRYKick F/B 4 R I’m a poor man’s son 1 leg kicking forward and back

1 x 8 SUSP CC x7, touch down x1 1 L But I’m the envy Suspended1 x 8 Kick F/B 4 L Anchor and kick 1 leg1 x 8 SUSP CC x7, touch down x1 1 R Up again, suspension

0:42 B Chorus 1 1 x 8LEG ROTATIONNeutral stanceINT/EXT leg rotation 4 It’’s alright, so brand Internal external leg rotation

1 x 8 EXT R/INT L, INT R/EXT R 4 R Baby, everything is Side to side, together1 x 8 INT/EXT leg rotation 4 Baby, everything is In and out1 x 8 EXT R/INT L, INT R/EXT R 4 R Baby, everthing is Both together

1:09 C Bridge 1 1 x 8BREAST STROKE LEGSSUSP V-sit open(Arms: breast stroke) 4 Instrumental Breast stroke arms and legs

1 x 8 SUSP V-sit close(Arms: sweep to close) 4 Sweep and travel back

1 x 8 SUSP V-sit open(Arms: breast stroke) 4 Change directions

1 x 8 SUSP V-sit close(Arms: sweep to close) 4 Show me backwards movement

1:37 A Verse 2 4 x 8 1 LEG CROSS COUNTRY 1 RL She’s a pearl of a Anchor, 1-leg kick2:04 B Chorus 2 4 x 8 LEG ROTATION 1 It’s alright In and Out2:32 C Bridge 2 4 x 8 BREAST STROKE LEGS 1 Instrumental Move forward2:59 A Verse 3 4 x 8 1 LEG CROSS COUNTRY 1 RL He’s a poor man’s 1 Anchor, 1 Kick3:27 B Chorus 3 4 x 8 LEG ROTATION 1 It’s alright In and out3:54 C Bridge 3 4 x 8 BREAST STROKE LEGS 1 instrumental Big travel forward4:22 B Chorus 4 4 x 8 LEG ROTATION 1 It’s alright In and out with soul

Finish 1 x 1 Leg rotation quick 2

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: This track relies heavily on hip mobility. Educate students about the multi-directional use of the hip joint. Maintain a low, neutral position in the water to easily transition between movement blocks.


Choreography NotesTrack # 7Equipment Noodle Track Focus Upper BodyTrack Length 4:41Song Title Ain’t NobodyBPM 132

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Straddle position

0:15 A Verse 1 4 x 8 CROSS COUNTRY ARMSCC arms slice x4, paddle x4 4 R Captured effortlessly Cross country arms, 2

slices, 2 paddles

0:45 B Chorus 1 4 x 8 OPEN & CLOSESweep open/closed slice x2, paddle x2 4 Ain’t nobody loves

Arms side, 2 slices, 2 pad-dling

1:13 C Bridge 1 4 x 8TRIS & BISTriceps ext down & B/Biceps curl slice x2, paddle x2

4 Instrumental Push down, pull up. Slice 2 and paddle 2

1:43 A Verse 2 4 x 8 CROSS COUNTRY ARMS 1 R I’ve been waitin’ for Cross country2:12 B Chorus 2 4 x 8 OPEN & CLOSE 1 Ain’t nobody Extend to the side2:41 C Bridge 2 4 x 8 TRIS & BIS 1 Instrumental Push down slicing3:10 A Verse 3 4 x 8 CROSS COUNTRY ARMS 1 R At first you put your Cross country slicing3:39 B Chorus 3 4 x 8 OPEN & CLOSE 1 Ain’t nobody Extend arms side4:08 C Bridge 3 4 x 8 TRIS & BIS 1 Instrumental Push down, pull up

Finish 1 x 1 Splash out

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Note the recurring pattern of 2 slices and 2 paddling moves throughout this track. Make sure to bring attention to it for your students. When students can recognize a recurring pattern, they will execute the movements with more confidence and intensity.


Choreography NotesTrack # 8Equipment NoodleTrack Focus Lower BodyTrack Length 4:45Song Title I LivedBPM 132

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Noodle in hands

0:15 A Verse 1 2 x 8 LIFT & KICKKnee up, kick F, sweep down 8 R Hope when you take Knee, kick sweep down

2 x 8 Knee up, kick F, sweep down 8 L Hope when the crowd Change the lead

0:44 B Chorus 1 4 x 8 SWEEP OUTABD both legs x3, land speed x2 4 I, I did it all Sweep out 3 times then 2 quick

1:14 C Bridge 1 4 x 8DOUBLE KARATEALT DBL Karate kick back, slight turn side 8 R Oh Karate kick for 2

1:43 A Verse 2 4 x 8 LIFT & KICK 1 RL Hope that you fall Knee kick sweep2:12 B Chorus 2 4 x 8 SWEEP OUT 1 I, I did it all Sweep away2:41 C Bridge 2 4 x 8 DOUBLE KARATE 1 R Oh Karate kicks turn3:10 A Verse 3 4 x 8 LIFT & KICK 1 RL Hope that you spend Knee up3:39 B Chorus 3 4 x 8 SWEEP OUT 1 I, I did it all Sweep out for 34:08 C Bridge 3 4 x 8 DOUBLE KARATE 1 R Oh Karate kicks again

Finish 1 x 1 Land wide, push noodle down

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Use the noodle for balance and support but instruct your students to keep their grip light. Introduce the movements with full ROM and guide students to strive for full ROM but work within a ROM that promotes flexibility and strength, without pain.


Choreography NotesTrack # 9Equipment Noodle Track Focus Muscle 3 (Core)Track Length 4:43Song Title The Heart Wants What It WantsBPM 132

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Noodle in hands, tuck/touch

0:15 A Verse 1 4 x 8 TUCK PLANKTuck, plank, tuck, touch down 8

You got me sippin’ on something Tuck plank tuck touch down

0:45 B Bridge 1 4 x 8 SIDE BENDSide bend R fast x4, Side bend L fast x4 4 R

The bed’s getting cold and you’re not

Side bend pulsing, starting right

1:13 C Chorus 1 4 x 8SUSPENDED HULA-HOOPSUSP Kneeling, Hula circles R x4/L x4(body will spin) 4 R

The heart wants what it wa, ah, ah, ants

Suspended hula-hoop around, circling the knees and hips

1:42 A Verse 2 4 x 8 TUCK PLANK 1 You got me scattered Tuck extend pull2:11 B Bridge 2 4 x 8 SIDE BEND 1 R The bed’s getting Side push down2:40 C Chorus 2 4 x 8 SUSPENDED HULA-HOOP 1 R The heart wants what Suspend hula-hoop3:10 A Verse 3 4 x 8 TUCK PLANK 1 This is a modern fairy Grab noodle, tuck3:39 B Bridge 3 4 x 8 SIDE BEND 1 R The bed’s getting Side bend right4:08 C Chorus 3 4 x 8 SUSPENDED HULA-HOOP 1 R The heart wants what Hula-hoop time

Finish 1 x 1 Stand up, wide stance

V1 B1 C1 V2 B2 C2 V3 B3 C3

Trainer’s Tip: Cue using the core muscles of the body at the beginning of each block. Not all students will be comfortable with suspension, so make sure to mention that they can touch down whenever needed, like on the plank part of the first block.


Choreography NotesTrack # 10Track Focus Flexibility TrainingTrack Length 3:57Song Title Fight SongBPM n/a

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Wide stance Sweep in and out

0:11 A Verse 1 1 x 8ARM SWEEPRotate upper body R with arm sweep acrossRotate upper body L with arm sweep across

1 Like a small boat on the ocean Single arm sweep in

1 x 8 L arm deltoid stretchR arm deltoid stretch 1 Sending big 1-arm deltoid, and other

arm

1 x 8 Sweep R arm openSweep L arm open 1 Like how a single Reverse and open single

arm1 x 8 Both hands clasp in back, depress shoulders 1 I might only have Both arms open

0:33 B Bridge 1 1 x 8SWING LEG FRONTR Leg hamstring stretch, ABD leg side 1 And all those things Hamstring stretch

1 x 8 Tree 1 I will scream then Tree pose, heart ctr1 x 8 L Leg hamstring stretch, ABD leg side 1 And all those things Other leg up1 x 8 Tree 1 I will scream then Tree pose

0:55 C Chorus 1 1 x 8LUNGE REACHLunge R, Reach up R side stretch x4Reach up L side stretch x4

1 This is my fight song Lunge back and reach

1 x 8 Arms sweep down & B x2, hip flexor stretch 1 Prove I’m alright Hip stretch

1 x 8 Lunge L, Reach up L side stretch x4Reach up R side stretch x4 1 I’ll sing my fight song Switch legs

1 x 8 Arms sweep down & B x2, hip flexor stretch 1 believes Hip stretch1:16 A Verse 2 4 x 8 ARM SWEEP 1 Losing friends 1-arm reach across1:38 B Bridge 2 4 x 8 SWING LEG FRONT 1 And all those things Hamstring leg up2:00 C Chorus 2 4 x 8 LUNGE REACH 1 This is my fight song Lunge back, right up2:22 A Verse 3 4 x 8 ARM SWEEP 1 Like a small boat on Sweep across2:44 B Bridge 3 4 x 8 SWING LEG FRONT 1 And all those things Hamstring stretch3:05 C Chorus 3 4 x 8 LUNGE REACH 1 This is my fight song Lunge back

Finish 1 x 1 Stand wide and open arms wide

V1 B1 C1 V2 B2 C2 V3 B3 C3

Trainer’s Tip: An easy way to remember the movement sequence is to think of the “A” block as the upper body block, the “B” block as the lower body block and the “C” block as a combination of both.


Choreography NotesTrack # BONUS Track Focus Cardio (insert after Track 2)Track Length 4:53Song Title ShoutBPM 140

Song Part Phrase Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Pendulum 16 R Pendulum

0:16 A Verse 1 2 x 8

PENDULUM Pendulum SSD x3, R ¼ turn Karate Kick FBFB 1 R In violent time Single single double 3 times

2 x 8 Pendulum SSD x3, L ¼ turn Karate Kick FBFB 2 L Those one track minds Pendulum set 3 times

0:42 B Chorus 1 4 x 8

BASKETBALLBasketball shoot jumps x2, Dia-mond tuck x2 8 You shouldn’t have to shout Basketball shoot 2 and diamond tuck

2 times

1:10 C Bridge 1 1 x 8RUN TRAVEL RIGHTRun, TVL R 16 R instrumental We’re running to our right 16 times

1 x 8 Jog heel(Arms: ALT arm sweep across) 8 R Jog heel and sweep across the chest

1 x 8 Run, TVL L 16 R Run left

1 x 8 Jog heel(Arms: ALT arm sweep across) 8 R Turn to me, jog heel and sweep

1:37 A Verse 2 4 x 8 PENDULUM 1 RL They gave you life Pendulum 3 times2:05 B Chorus 2 4 x 8 BASKETBALL 1 Shout Jump now2:33 C Bridge 2 4 x 8 RUN TRAVEL RIGHT 1 R Instrumental Ready to run right3:00 A Verse 3 4 x 8 PENDULUM 1 RL In violent times Pendulum SSD3:27 B Chorus 3 4 x 8 BASKETBALL 1 Shout Jump for joy, reach3:55 C Bridge 3 4 x 8 RUN TRAVEL RIGHT 1 R Instrumental Run and move4:22 C Chorus 4 4 x 8 BASKETBALL 1 Shout Let’s shout jump

Finish 1 x 1 Shoot

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: This BONUS track is intended to challenge your student’s heart rate and breathing. Emphasize the use of long levers, traveling and high rebounding in order to increase their cardiovascular output.


Music Credits

WATERinMOTION® Wave 27WIM27 • Yes! Fitness Music

Songs Courtesy of:

Blow ~ Written by: Ahlund, Gottwald, Grigg, Levin , K. Sandberg, Sebert ; Published by: Universal Music

Drag Me Down ~ Written by: Scott, Ryan, J. Bunetta ; Published by: Emi Blackwood Music Inc., Holy Cannoli Music, Bmg Platinum Songs /

Damien Leroy Music (Bmi)

What Is Love ~ Written by: Torello ; Published by: Coconut Records

I’m On A Roll ~ Written by: Langone ; Published by: Copyright Control

Opposites Attract ~ Written by: Leiber ; Published by: Emi Virgin Music Ltd, Oliver Leiber Music

Uptight (Everything’s Alright) ~ Written by: Cosby, Moy , Wonder ; Published by: Black Bull Music, Jobete Music

Ain’t Nobody (Loves Me Better) ~ Written by: Wolinski ; Published by: Emi Full Keel Music

I Lived ~ Written by: Tedder - Zancanella ; Published by: Songs Of Patriot Games

The Heart Wants What It Wants ~ Written by: Jost, Gomez, Armato, James ; Published by: Antonina Songs, Good Fellowship Publishing

Fight Song ~ Written by: Platten, Bassett ; Published by: Platten Music Publishing, Emi Blackwood Music Inc.

Shout ~ Written by: R. Orzabal, S. Stanley ; Published by: Emi Virgin Music Ltd.

© 2016 SCW Fitness Education 3675 Commercial AvenueNorthbrook, IL 60062.

The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music

©2016 scw fitness education … on the principles of scw fitness education’s aquatic fundamentals...

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