The Aerobic Formula

By Rebecca Small

Introduction

Modern Freestyle is not what it was back in the 80's, or even the 90's. Most group exercise instructors and trainers would use an adhoc methodology, not really sure what they were doing or how they were going to teach it.

Modern Freestyle embraces logic, and has a very distinct and structured methodology. It acknowledges the need for learning through repetition whilst encouraging the freedom of expression through movement. Often misinterpreted, Modern Freestyle is not a "dance based" style of teaching and does not focus solely on advanced choreography. However it is allocated such little space on a group exercise timetable that it is often only the advanced Trainers and Students that have the opportunity to participate in this style.

With the right tools, anyone can teach a class that is logical and easy to follow. The same tools also make the class easy to teach, allowing both the participants and the instructor to have a more enjoyable experience.

Chapter 1: Modern Freestyle Methodology

When teaching all styles of modern movement based group exercise classes, such as Hilo aerobics, low impact, mid tempo or Step from a modern perspective, the focus is on teaching choreography that is 100% balanced and symmetrical in the final product and most importantly, during the learning phase. This differs from Dance classes which embrace a completely different teaching style and logic.

Choreography that is balanced or symmetrical generally means that during both the learning and performance phase of the class; you perform exactly the same number of repetitions of each exercise, on each leg. Historically aerobics and step were not always taught this way, in fact choreography was often taught solely on one side of the body, with a quick swap to the other once the movements were mastered.

By teaching and training without this symmetry – over time it is possible to develop a slight muscular imbalance, whereby one side of the body is stronger and more capable than the other. In reality most people tend to favour one side of their body over another anyway, so when they come to the gym for their class, it’s really important that we train both sides of their body equally, to combat this natural favouritism.

A great advantage to teaching choreography in a balanced and symmetrical fashion is that you avoid the need to your participants to stop and start moving during the class. By using balanced methodologies which you will l learn later in this course – you can keep your participants moving and the intensity of your workout high. Continuous movement is extremely important in either Aerobics or Step to make sure you still maintain a training effect.

Some important concepts to revise before proceeding.

Movement or move	A standalone movement generally not comprised of more than 4 to 8 musical beats. It can be combined with other movements to create a pattern or template.
Template or pattern	A combination of movements or moves that will create a small sequence. Generally comprised of 8 to 16 musical counts.
Block	A combination of templates that create a sequence that can be repeated a number of times. Generally comprised of 32 musical counts, although 16 and 24 are also taught. In many classes, 3 x 32 count blocks is the end choreography goal.
Base Move	These movements are what all Aerobics choreography originates from. These base movements lead to all other movements performed, either by varying the movements, or by combining them. They also generally don’t need to be taught as most people can master without any training at all, Examples of aerobics base moves are: 1. Walk or March 2. Run or Leap 3. Hop 4. Jump
Simple Aerobics Move	Simple Aerobic Movements are not base as they need to be “taught” to your students; however they are simple enough to be taught within 1 teaching progression and with limited number of repetitions. They are the moves that most people know, and if they do not know them, they can learn them within their first Aerobic Class. They are the key from moving from your BASE MOVES to your FINAL PRODUCT of Choreography. Simple Aerobic Movements are incredibly important: so much time of an Aerobic class is spent performing them, using them to build combinations, yet the average instructor knows so little about their characteristics. Examples of simple aerobic moves are: 1. Step touch 2. Step curl or Leg Curl 3. Grapevine 4. Step Knee 5. V Step
Lead leg	Defined as the leg or foot that is naturally ready to execute a movement without using a tap. Generally speaking when teaching aerobics, your first movement will begin with your right leg and through a combination of others you will arrive at the left leg and then back again. It is important to understand the next few concepts so you can begin to create balanced and symmetrical choreography.

Chapter 2: Class planning and choreography design

To start planning your choreography and class – the first thing you need to learn is to classify your movements into Lead Leg Changers (LLC’s) and non Lead Leg Changers (NON LLC’s).

Lead Leg Changer movements (LLC’s) are moves that by their nature change the leg that is ready to execute a movement. These are the movements that will assist you in creating balance in your choreography. There are a few properties that you must know when using these movements in your choreography:

By performing an odd number of repetitions of this movement (1, 3, 5, 7, etc) you will always change your lead leg.

By performing an even number of repetitions of this movement (2, 4, 6, 8, etc) you may not change your lead leg. Sometimes by adding repetitions of your LLC, you can create a NON LLC pattern.

This means what when planning your choreography it is very important to make sure that you have the correct number of LLCs to achieve balance.

Non Lead Leg Changer movements (NON LLC’s) are moves that by their nature DO NOT change the leg that is ready to execute a movement. These are the movements that will assist you in creating balance in your choreography. There is one important property that you must know when using these movements in your choreography:

No matter how many repetitions of these movements you perform – you will never change your lead leg. This is crucial when deciding how many of them should be inside your choreography. It also will dictate at what point during your teaching process you will introduce them. Generally speaking you will never begin teaching using a NON LLC movement – even if it belongs at the beginning of your end product. More on this later.

Examples of LLCs and NON LLCs.

Lead Leg Changer Movements (LLCs)	Non Lead Leg Changer Movements (Non LLCs)
Step touch	March
Grapevine	V Step
Step curl/leg curl	Mambo
Double curl	Jog
Step knee	Static moves (squats, lunges etc)
Mambo cha-cha	Basic step
Tap step (lunge)

Chapter 3: Modern Freestyle Teaching Methods

The purpose of having methods to teach your choreography is to make your teaching experience easy and seamless. By adopting these modern methods you will be able to teach without having to stop and put your class in a holding pattern and not worry about a drop in intensity. By keeping your participants moving you also keep them interested and active which is also extremely important.

Modern Freestyle teaching uses 4 methods to build choreography.

Repetition reduction or reverse pyramid

Add on

Drop in

Layering

Method 1. Repetition Reduction or Reverse Pyramid.

This teaching method has many great benefits. The main one focuses on one of our key goals – to keep people exercising and stimulated without overloading their minds which in turn can be a de-motivator. Therefore it is very beneficial for entry level classes and participants as you have a rather large number of repetitions to go through before you arrive at your end product.

The key to reverse pyramiding is the element of repetition. The more times someone performs a movement the better they become. In keeping with this idea, movements are repeated separately a number of times creating overall success of the individual movements. Later the number of repetitions is reduced creating a shorter combination.

Here are the steps to reverse pyramiding:

1. Choose 2 simple aerobic movements. Introduce the first one and repeat it as many times as necessary until your participants can understand and follow it.

2. Introduce the second simple aerobic movement and repeat it as many times as necessary until your participants can understand and follow it.

3. Go back to movement 1 and repeat it a reduced number of times and then go straight to movement 2 and repeat again. NOTE: The amount of repetitions of each moment will depend on the musical counts each move needs. You always want to reverse pyramid using the same musical counts.

4. Slowly reduce the number of repetitions of each movement until you arrive at the desired final simple combination.

5. ....And you're done!

IMPORTANT NOTE: You can only reverse pyramid using movements that naturally are Lead Leg Changers. Please check your table in chapter 2 for more reference. If you wish to use a movement that does not change your lead leg, you will need to use the Drop In method.

As you have probably already gathered from the above, reverse pyramid is a fantastic teaching method to get even the most inexperienced participants performing simple aerobic combinations and feeling successful. It can also be used for more experienced sessions, you simply would shorten the process and begin by introducing each movement with a lesser total volume of repetition

Method 2. Add On

The add on method is one of the simplest building methods for aerobics choreography. Basically, it consists of linking one movement to another in the purest way possible. Once one movement is 100% dominated then you move on to the second one.

Here are the steps to the add on method:

1. Introduce your first simple aerobics movement. Repeat as many times as necessary until your participants can fully perform it.

2. Introduce your second simple aerobics movement. Repeat as many times as necessary until your participants can fully perform it.

3. Go back and repeat movement 1 and 2 linked together.

4. Continue to introduce movements 3, 4 etc using the same process as above until the choreography is complete.

5. And you’re done!

IMPORTANT NOTE: As with reverse pyramid you can only use the add-on method with movements that naturally are Lead Leg Changers. Please check your table above for more reference. If you wish to use a movement that does not change your lead leg, you will need to use the Drop In method.

As you have probably already gathered from the above, the add on method is a great way to get even the most inexperienced participants performing simple aerobics combinations and feeling successful. Add on is also a very good way of getting your participants to perform choreography without them even noticing! Once you move into more experienced classes, it can also be useful as the amount of total repetitions is much lower than reverse pyramid for example.

Method 3. Drop in

Drop in is a more advanced method than the previous two as it involves introducing a base move with little chance for repetition. It is very commonly used in aerobics classes and also has the great advantage of allowing you to use moves that don’t change your lead leg.

Here are the steps to the drop in method:

1. Introduce your first simple aerobics movement which must change your lead leg (e.g. grapevine). Repeat as many times as necessary until your participants can perform it.

2. Introduce your second simple aerobics movement in between the first one. (e.g. grapevine + 4 marches + grapevine + 4 marches).

3. Repeat the combination as many times as necessary.

4. And you’re done!

IMPORTANT NOTES: When you introduce your second movement in between movement 1, you must repeat it enough times to complete the musical phrase. So in between a grapevine (4 counts) you would need 4 counts of worth of movement 2. In between 4 knee repeater (8 counts) you would need 8 counts worth of movement.

As you have probably noticed, drop in is a good way to quickly begin creating combinations. It also allows you to move through your base and simple aerobics moves quickly as the changes are very sudden and instant. It caters for the more experienced of your class participants and also allows you to utilize movements that don’t change your lead leg which is very important. Do keep in mind that introducing movements quickly and suddenly can confuse some of your more beginner participants and you should always take care to cater for them as well.

Method 4. Layering

Layering: Is the incremental process of developing simple aerobics movements into more complex movements by changing 1 aspect of each move at a time. Layering in a logical and methodical fashion will assist you in teaching your classes to even the most inexperienced participants, and also address intensity. By layering slowly you can make sure that your participants keep moving and you also don’t lose intensity."The best way to layer your choreography is very, very slowly."

Below are some guidelines for layering your choreography:

Establish that your participants are performing the base pattern or template almost effortlessly and are “Ready” for a change.
Make one small, logical change at a time. Think about what you are changing and why. Does the progression enhance the first movement? Does it feel similar to the first movement? Does it make sense to have evolved from the first movement? Does it have the same amount of musical counts as the first movements?
Continually cue the base pattern and slowly talk them through the change whilst you perform it. Remember, you don’t stop to do visual previews.
You should not make a second change until the first one is 100% performed. (or as close to as possible)
Continue to cue that changes are optional and your participants may choose not to perform it if they wish.
Depending on the level of experience of your participants, there are a finite number of changes that you can make to your base pattern before intensity begins to decrease due to the complexity and mental overload. Cater to the majority of your group and always err on the side of keeping it simple, yet achievable.
Drastic changes to the pattern such as arm lines, rhythm, direction and rotation should be left to the very end, once every other element is as dominated as possible.

Choreography Analysis

Choreography Analysis is one of the most important steps when building modern choreography. Analysis involves understanding moves and basic movement patterns thoroughly,

Choreography analysis includes knowing:

The origin of a movement you wish to teach

How many musical counts it contains

Whether it changes your lead leg automatically or not

What moves it matches to make a mini balanced combo of 8-16cnts

Symmetric balance is achieved by an in depth analysis of movement. This process involves looking at each individual move and identifying which ones change lead leg i.e. the alternating lead leg move/s and which moves do not. We call these moves the Lead Leg Changers (LLC's) and Non Lead Leg Changers (Non LLC's).

Chapter 4: Modern Freestyle Aerobics

Modern freestyle aerobics is very different to the classes that were taught in the 80s and 90s. As with Step classes, aerobics now adopts a methodical and logical form of teaching using the methods discussed in the previous chapter. Whilst not necessary aerobics is usually taught sequencing movements together to create choreography; which often comprises 3 x 32 count blocks.

Because aerobics is taught using the modern methods, it is always symmetric and balanced. The methods that are used to teach are visible, logical and repeatable. After using the methods for some time your class participants will begin to pick up on them and almost anticipate your teaching.

The movements generally “flow” one to another and the transitions are very simple and uncomplicated. It should feel natural to begin a new movement once the previous one has been finished – removing any awkwardness in transitions.

Modern aerobics is also generally graded, ideally in 3 levels:

Level 1 - For your entry level participant, generally focusing on combining simple movements together without many layers on top. You would avoid rotation, direction changes and a high number of impact changes. At this level it is also quite common to choose to not link blocks of choreography together; taking away the need for your participants mind to be overloaded.

Level 2 - For your intermediate participant; someone who has mastered the beginner classes and is now looking for more choreography and intensity challenges. At this level you would definitely continue to build and link choreography. Begin to introduce more elements of variation to your simple aerobics movements to create interesting combinations. At this level the focus of layering should still be on intensity and less on complexity.

Level 3 - For your experienced participant who is not only looking for a cardiovascular challenge - but also a mental one. At Level 3 you can play with all of the elements of variation at hand to create interesting and challenging combinations. Along with intricate rhythm, direction and rotation changes you also need to make sure you introduce layers that will increase the intensity of the workout.

In an ideal class situation you will know what level you are teaching and cater for it, but often you will also have to cater for all of the above at once. Try your best to know who your participants are, and if you don't know - ASK!

Modern aerobics can also be classified according to style. Many aerobics instructors and participants enjoy dance based classes where the movements taught evolve into more stylized, rhythmic patterns. But also many participants enjoy a more athletic based aerobics class. The two styles of movement are completely different, however they can be taught from the same base. Some instructors and class participants also enjoy a combination of both.

Music Speed:

Aerobics (aka Hi/Lo, Low Impact & High Impact Aerobics) tolerates a broad range of music speeds due to variations in movement style (running jumping, walking, grapevines etc) and the fact that you don’t have equipment which acts as an obstacle. In Step you have to cater for the fact that the equipment gets in the way, not so in aerobics.

Aerobics music speeds range from: 132bpm to 155bpm. Most aerobic classes focus on a mixture of hi and lo moves and therefore music speeds stay around the 142 to 145bpm ranges. This music speed has changed from past recommendations due to the evolution of movement quality. In the early days of aerobics when most choreography was high impact only, it was possible to maintain good technique at higher speeds. Nowadays, with most classes taught using a mixture of Hi and Lo, it is more important to keep music slower.

Some recommended music speeds for different aerobics class formats:

Low Impact: 132bpm-140bpm

Hi-Lo: 140-150bpm

Hi Impact: 145bpm-155bpm

Modern Freestyle Aerobics Methodology:

The evolution of Step teaching has seen many changes to other styles of group exercise, particularly Aerobic based classes. The popularity of, and the subsequent evolution of Step teaching skills initiated a revolution in the way we teach Aerobics. It was and is easier to teach a balanced and symmetrical Step class and slowly but surely the evolved Step teaching skills worked their way into Aerobics classes.

The traditional "aerobics" style class used to look very much like today's Les Mills "Body Attack" class. It was taught using mostly high impact and jumping movements in sections or blocks. You would essentially work very hard for a determined period of time, have a short break, move on and do it over again.

Concern developed during the late 1980's and early 1990's about the amount of impact and stress related injuries created from this style of class. As a result, “Aerobics” diversified into "Hi/Lo" "Low Impact" and "New Body". This diversification gradually led to a new style of Aerobics that drew its methodology from the methodology of Step.

Today's Hi/Lo class has evolved into a class that focuses on symmetry in regard to both muscle conditioning and co-ordination. Choreography is built using the same methodology as Step i.e. Add-on, Repetition Reduction, Drop-In and Layering. The Base Moves of Aerobics have evolved and there has been an introduction of a new category called Simple Aerobic Movements.

Simple Aerobic Movements:

Definition:

Simple Aerobic Movements are not BASE MOVES, they need to be "taught" to your students; however they are simple enough to be taught within 1 teaching progression. They are the moves that most people know, and if they do not know them, they can learn them within their first Aerobic Class. They are the key from moving from your BASE MOVES to your FINAL PRODUCT of Choreography. Simple Aerobic Movements are incredibly important: so much time of an Aerobic class is spent performing them, using them to build combinations, yet the average Gp-X Trainer knows so little about their characteristics.

Important SAM Characteristics to learn:

Name - what is it called? It is very important that you be consistent across your classes with what you call your movements. Ideally it would also be consistent across the club that you teach at; but of course this is not always possible. Part of the success of pre-choreographed programs is the consistency of cueing across not only instructors, but clubs.

Origin - what is the base move that your SAM originates from? This will assist you in choreography planning.

Counts - how many musical counts does your SAM have? This will assist you in putting together your templates and blocks.

LLC or Non LLC - does the SAM change your lead leg or not?

Matching Moves/Combinations - what other SAMs does your original SAM match with? This means what moves can go before and after it and keep your transition easy and flowing.

Chapter 5: Simple Aerobic Movements

Below you will find a list of the most common simple aerobic movements and their base move.

Step Touch - Base Move - March

Leg Curl/knee - Base Move - March

Step Knee - Base Move - March

Grapevine - Base Move - March

Mambo Cha Cha - Base Move - March and Run

V-Step - Base Move - March

Touch/lunge Step- Base Move - March

Marching

NOTE: You have probably noticed that almost all the movement patterns listed above have marching as their base move. This remains true for almost all movement patterns, which can trace their movement patterns back to marching. The addition of impact will then change the movement pattern into one that reflects one of the other base moves, such as running or hopping. For example, a mambo cha cha.

Simple Aerobics Movement Templates

Simple aerobic movement templates are essential as you will spend most of your time during the class teaching and repeating them. As mentioned above an aerobic template is generally built of two SAMs together and forms a total of 16 musical counts. Combining simple aerobic templates is the key to building blocks of choreography and getting your participants to perform your class effortlessly.

Just like with the SAMs, there are two classifications of Simple Aerobic Templates; LLC Templates and NON LLC Templates.

LLC Templates
LLC Templates are a combination of simple aerobic movements, generally two, that when finished an odd number of repetitions (1, 3, 5, 7 etc) change your lead leg. They are balanced and symmetrical and can be repeated over and over again in isolation without any problem at all. They don’t need to be combined with other templates, however they are often accompanied by NON LLC templates to create blocks.

Examples of LLC templates:

1 x Grapevine + 3 x V-Step	3 x Grapevine + 1 x V-Step	4 x sgl Curl + 1 x 4 Repeater Curl

4 x Step Touch Sgl, Sgl, Double Curl	4 x Step Touch 8 x Marches	1 x Mambo Cha Cha + 12 x Marches

Non LLC Templates
Non LLC Templates are a combination of simple aerobic movements, generally one or two, that NEVER change your lead leg, regardless of the total number of repetitions. Due to the fact that they are NON LLC they need to be taught in combination with LLC templates to achieve balance and symmetry. This means that as a rule they must be taught after and in between the LLC template so that you can keep moving and be balanced. (refer to DVD for verbal explanation and demonstration).

Examples of NON LLC templates (refer to DVD):

16 x Marches	4 x V Step	4 x Grapevine

4 x Step Knee	2 x mambo Cha Cha + 8 x Marches	8 x Step Curl/Leg Curl

Putting the templates together to create blocks

Putting the templates together is easy once you’ve mastered the actual teaching them as per the previous chapter. To combine them you use the same methods as with creating the templates in the first place.

Reverse pyramid/repetition reduction.
You take two LLC templates and repeat each 4 or 8 times then reduce the total number until you arrive at 2 of each.
NOTE: You cannot reduce to the point where you are performing one of each as you will end up with the wrong leg ready.
NOTE 2: You cannot use NON LLC templates with this method.

Add on.
Once you’ve taught template #1 and #2, you simply link them together performing 2 repetitions of each to ensure balance.

NOTE: You cannot reduce to the point where you are perfoming one of each as you will end up with the wrong leg ready.

NOTE 2: You cannot use NON LLC templates with this method.

Drop In.
Once you’ve taught and your participants have mastered template #1 (which should always be a LLC template), you “drop in” or “insert” the base version template #2 which must be NON LLC. When inserting the base version you only repeat it once, then move back to template #1 and do the same with the other lead leg.

Using drop in is very useful in building blocks as it allows you to easily and efficiently crate choreography and keep your participants moving. Of course due to the rapid nature of it, it is best to make sure you only drop in a very base move such as marching or step touch.

Examples of blocks comprising of two simple aerobic templates, but using the same LLC template:

Block 1: 3 x GV & 1 x V Step + 16 marches
Block 2: 3 x GV & 1 x V step + 4 x GV
Block 3: 3 x GV & 1 x V step + 4 x step knee
Block 4: 3 x GV & 1 x V step + 4 x V step
Block 5: 3 x GV & 1 x V step + 2 mambo cha cha & 8 x march
Block 6: 3 x GV & 1 x V step + 8 x Step curl/leg curl

Activity:
To help you see how it all comes together, watch the masterclass from beginning to end on the DVD. Watch how Rebecca teaches using the simple aerobic moves and combines them to form templates.

Take note as well how the templates are combined to form blocks. And finally take notes on how the blocks are then layered upon to create some variety and difference in one to another. Take as many notes as you can and practice teaching the templates in your own classes.

The choreography has been broken down below into notes, but it is always helpful for you to personally add your own thoughts.

Aereobic MasterClass Choreography

Warm-up

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	3 x march forward with knee	right	diagonal
	5-8	4 x march backward	left	diagonal
B	9-16	2 x V-step	left	front
C	17-32	2 X 4 Knee repeater	left	diagonal

Block 1

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x dbl elvis	right	front
	5-8	2 x alt curl	left	front
	9-16	4 x skate forward	left	forward
B	17-24	2 x grapevine back diagonal	left	Diagonal to back
	25-32	4 x leg curl L shape	left	Face side and front

Block 2

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-8	2 x GV to front	right	Front diagonal
	9-12	1 x chasse pivot	right	Back + 360
	13-16	1 x V-Step	left	Front
B	17-24	2 x leap	left	Front & Side
	25-32	2 x mambo cha cha	left	Front & Back

Block 3

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x Grapevine	right	Face Front
	5-8	4 x march & knee to front	left	front
	9-12	2 x alt curl back	right	Travel Backwards
	13-16	1 x dbl curl 360	right	360
B	17-24	2 x V-Step	left	Front & back
	25-32	2 x mambo & spin	left	Side to side & 360

Block 4

Part	Counts	Lower Body	Lead Leg	Orientation/Direction	Notes
A	1-4	1 x hold, skip, hold to front	right	Travel Forward
	5-8	1 x V-Step	left	front
	9-16	4 x alt curl back	left	Travel Backwards
	17-24	2 x Grapevine & Mambo Diagonal	left	Front Diagonal
B	25-28	2 x chasse back	left	Travel backwards
	29-32	1 x reverse V-Step	left	Reverse

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.

The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.

That was our September 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
September 2017

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Freestyle Fitness XTRVGNZ

29 September 2017