Lesson 2.1: The BOOM MOVE Format

Warm-Up

• The warm-up includes low-intensity, dance-based movements that prepare cardiovascular and musculoskeletal systems for the conditioning phase of the workout.
• Select movements that elevate body temperature and increase blood flow to the muscles.
• The warm-up is also a great opportunity to preview base moves for upcoming dance choreography.

Work

• The work phase consists of a series of dance-based movement blocks or “groove blocks.”
• Movement blocks feature a series of movements that “add-on” and repeat to create a final 32-count block of choreography.
• Movement blocks are typically three to six minutes long and provide ample time to repeat movements and introduce options.
  
  • In a 30-minute format, choreograph a minimum of three blocks with three to four dance steps per block.
  • In a 45-minute format, choreograph four to five blocks and consider lengthening the final stretch and relaxation segments.
• If preferred, instructors can create choreography to specific songs.

*If you are using the “teach to the song” option, your segments may be slightly shorter or longer than what is recommended here depending on the length of the songs you’ve chosen.

• After finishing one block of movement, begin with choreography for the next block.
• Select exercises that incorporate functional variations such as bend and lift, pushing, pulling and rotation. The “twist” and a “bend and snap” dance step might be more beneficial than you think!
• In addition to choreographing dance-based movements blocks, you can consider incorporating group dances into your BOOM MOVE class. This “group groove” can be a part of the work or cool-down segments. “Group grooves” are a great way to increase socialization while allowing participants to move with their own individual style.
  
  • A social dance is optional, but a great opportunity to promote interaction and peer support.
  • “The Stroll” and the “Cupid Shuffle” are examples of group grooves that create a fun and exciting dance party atmosphere. Give your class participants a chance to strut their stuff!
• To aid in learning, you can also consider providing a movement block that combines all of the dances participants have experienced in the class. In this example, Block 4=Block 1+Block 2+Block 3

Cool-Down

The cool-down gradually decreases heart rate to prevent blood pooling and prepare for the final stretch.

• Movements at a slower pace help regulate heart rate and breathing patterns back to a pre-exercise state.
• We reduce the intensity of activity through slower movements and dynamic stretching major muscle groups.
• When considering your options for this final class block, consider the intensity of the block that precedes it. If you already reduced intensity in your final groove block or group groove, you may not need a formal cool-down and can spend more time in the remaining segments.
• The cool-down is a great place to introduce coordination drills and brain boosters to improve cognitive health.

Final Stretch

• Take time to incorporate static stretches and longer holds for improved flexibility.
• Incorporate a series of stretches that target major muscle groups and helps increase the range of motion through the joints of the hip and shoulder.

Relaxation

• Add a moment of mindfulness at the end of the workout.
• Consider breathing exercises, guided imagery, or active relaxation techniques.