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