Page 3 - Microsoft Word - FlyFIT Funtional Form.docx
P. 3

    Order
      Song Length
        BPM
     Warm Up
 4:30-5:00
  125-140
    Opening Abdominals
     3:40-4:00
      120-130
     Muscle Block:
UPPER BODY
          Triceps
2:45-3:15
  80-100
      Isolated Arms
 3:15-3:45
     130-140
      Core Stability
    3:30-3:45
      100 – 135
       Abdominals / Target
 4:00-4:30 / 3:00-3:30
  80-130 / 100-135
    Muscle Block: SEAT
     11:55-12:05
       120-135
     Abdominals / Target
   4:00-4:30 / 3:00-3:30
   80-130 / 100-135
       Muscle Block: THIGHS
        Wide 2nd or TCTTB
12:30-12:45
Chair thighs is always last and must be 2:45- 3:45
  115-140
      Inner Thighs
     115-140
      Chair Thighs
        120-135
       Abdominals / Target
  4:00-4:30 / 3:00-3:30
  80-130 / 100-135
    Mid-class Stretch
     3:15-3:30
       75-120
     Cool Down
   2:00-3:00
    75-120
   Please note:
• The order of the Muscle Blocks is determined by the instructor
• In the Thigh Muscle Block, Inner Thighs can be either the first or second song of the section, Chair Thighs is
always last
• Mid-class stretch follows either the Thigh or Seat Muscle block (before the target/ab), whichever block
happens first
• Each class must have one Target and two Abdominal sections
  












































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