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CEFR 等级
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We're going to start out today working our core.
What is the core?
Your abdominal, your waist and your lower back.
So I'm Tiffany.
Over here we have Eugenia, Mariana and Kira.
So we're going to start working our core by moving side to side.
It's a whole trunk, so we have to really incorporate the hips.
And we're going to swing them side to side like that.
We use your hips as weights to work the waist area.
4, 3, 2, 1
now we're going to add the arms
bringing the elbows all the way up
side to side
good
just let the body swing
pull the elbows up
and breathe
now we're going to get a little bit funkier
2 times
go
1, 2
1, 2
1, 2
1, 2
go
group with the beat
get the elbows up
here we go
tummy tight
hips strong
elbows up
here we go
now we're going to do 4 times
let's go
4, 3
2
1
4
3
2
1
4
3
2
1
now just side to side quickly
side to side
side to side
good
get the elbows up a little bit
good
you should start to feel your waist working
make sure you breathe
8
7
6
5
4
3
2
2
back to doubles
let's go
1
2
go
1
2
1
2
good
now I want you to relax into it
get a little smoother
because we're going to hit it 8 times
right here
right here for 8
7
6
5
4
3
2
boom
8
7
6
5
4
3
2
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