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Tramp Cardio Options


Tramp Cardio approved exercises:
• Heels
• Toes
• Ballroom Toes
• High Knees
• Farmer Joe
• Fast Forward
• Mogul
• Bunny Hop
• Jazz Square
• Tantrum
• Jax/Butterfly
• Jax/single wing/Knee lift
• Knee slams


• Fists of Fury
• Milly
• Crosses
• Blue Suede Shoes
• Lunges/Alternating Lunges
• Pendulum/Pendulum deconstructed
• Kicks (front, side, back)
• Plyometric Jumps
• Slap
• Hammy Curls
• Twists
• Katniss


tramp cardio routines

Hopscotch - Melissa

  • 4 hammy curls, 8 bunny jumps as you bring your arms up overhead and clap 4x on last 4 jumps

  • 4 twists, 2 jax with push arms

  • Mille 4x R, Mille 4x L

  • High knees

Lady Katie - Katie

  • 4x angle jax, squat jax into 2 bunny jumps

  • 3 kicks side R, 1 kick front R, 3 kicks side L, 1 kick front L

  • 1 kick side R, 1 kick front R, 1 kick side L, 1 kick front L

  • Single arm jax 4


Morlees - Kaitlin

  • Jump front back, cross, hammy curl R hammy curl L 4x

  • 7 low tantrum, heel click on 8

  • Power skip R, kick front R, power skip L, kick front L 4x

  • Fast feet for 8 counts

Livin La Vida Loca - Melissa

  • Toes for 8

  • Ballroom toes with armography

  • Wide twists

  • Wide twist 4 down, 4 up

  • Squats or squat jump variation


Twist & Shout - Becca

  • 8 twists, starting LEFT

  • Deconstructed pendulum lift R front, L back 8x

  • Pendulum 8x

  • Bunny with speedbag arms to L side

  • Deconstructed pendulum lift L front, R back 8x

  • Pendulum 8x

  • Bunny with speedbag arms

  • Ballroom toes with armography

  • Bunny with prayer arms 8x forward

Single Double - Sai

  • 4 single jax, 2 double max

  • 4 lunges, 2 double lunges

  • 4 front/back jumps, 2 double front/back jumps

  • 8 high knees, 4 double jump high knees

  • 8 High knee hold with armography

  • High knee sprint chaser 10 seconds


Jack Attack - Becca

  • 2 angle jax L

  • 2 angle jax R

  • 2 front

  • 4 lunges

  • 8 butterfly jax

  • 4 front/back jumps, 4 moguls 4x

  • Fast feet chaser 10 seconds

Drop it Low - Becca

  • 4 heels, 2 squat pulse 4x

  • Stay in squat, step R and L (side to side) 8x

  • Tantrum round the room - 2 in each direction into 8 tantrum forward

  • Jump, jump, squat 4x

  • Squat jump chaser 10 seconds


That Power - Taylor

  • 3 heels, 1 bunny alternate R & L 4x

  • 4 toes front, turn over left shoulder continue toes for 4

  • 3 jab punches R arm, 1 punch up 2x **can be done 4x

  • Tantrum around the room to L side

  • 3 jab punches L arm, 1 punch up 2x **can be done 4x

  • Tantrum around the room all the way back front

  • Bunny push out to katniss with armography 4x **can be done 8x

Kick It - Taylor

  • *This set can begin with deconstructing the kicks to the front (say 4 kicks front, 4 kicks side, 4 kicks back on the R and L)

  • Kick front, side, back, 2 bunny jumps 3x R

  • 8 bunny jumps

  • Kick front, side, back, 2 bunny jumps 3x L

  • 8 bunny jumps

  • 4 counts fast feet, 2 jax 4x total around the room *any variation of jax can be done for this set - butterfly, delt jax, traditional jax


Heels Toes - Cristin

  • 4 heels, 4 ballroom toes

  • 4 knee pulls, option to kick the last four both sides

  • 2X 2 out 2 in, 4 katniss

8 4 2 - Cristin

  • 8 knees, 4 jax

  • 4 double knees, 2 double jax, REPEAT set

  • 8 single knees on one leg, switch, 8 jax


Bees Knees - Cristin

  • 1 knee pull, 2 out in, 2 bunnies REPEAT x2

  • 4 heels to corner, 2 knee pulls, 4 jax around the room, REPEAT OTHER SIDE

  • 1 out in, 2 heels, 1 knee, 1 kick, REPEAT x4

HIIT me - Cristin

  • 2 heel slaps , 1 back, 1 front

  • 4 out ins (option to turn)

  • Single, single, double lunges X2, 2 surfboards, hold the last one in a squat

  • 30 second squat jump interval, fast feet (turn it around)

  • REPEAT other side


Gatsby - Cristin

  • 2 millys, 1 knee, 1 kick REPEAT

  • 4 jax, option to turn them, 4 side to side, 4 twists

  • REPEAT entire set on left

  • Two front backs, 4 kicks (or heels) REPEAT

  • 2 up downs with snaps, 4 shimmies up


Off Tramp Cardio Options

•Toe taps
•Pony
•Burpees
•Step touch
•Shuffles around perimeter of tramp
•Lunges/Alternating lunges
•Jax
•Jax to burpee
•Squat jump

 

•Up & Over
•Step together jump around perimeter of tramp
•Hit the deck
•Karaoke around perimeter of tramp
•High Knees
•Fast feet
•Booty kicks
•Cherry picks

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