Category Archives: Choreography

Metabolic Conditioning class

UPDATE 2015-05-21: The class isn’t doing well in its Wednesday time slot, so for June through August, I’ll teach it at 9–9:45a on Friday mornings. Day care is provided at this time.

I’m offering a Metabolic Conditioning class at the UMF FRC in May on Wednesdays at 4:15–5p (class meets May 6, 13, 20, and 27). If it runs well, we’ll keep it on the schedule over the summer!

Here’s its description:

This class uses circuit bursts of strength and cardio intervals to target both of the body’s energy systems, ATP and glycolysis. Combined upper and lower body moves with weights, medicine balls, and weighted body bars will be interspersed with cardio moves like burpees, bear crawls, and side leaps. The class ends with mat and core work. Participants will work at their own level for timed intervals.

“Zoot Suit Riot” by the Cherry Poppin’ Daddies (swing)

Listen/buy/sing along


1. Instrumental intro: Charleston

2. Verse: Side kicks, single single double, with both arms lifting up with the legs, hands flexed out

3. Chorus:
* Double hop R, double hop L (hitting forward angled right on 1 and 3, then left on 5 and 7), arms push forward, chest height, as you hop
* Monkey arms and circle heel kicks
* Switch sides

REPEAT 1–3 (but this one time, chorus will only go once right and left, not twice)

4. Instrumental hits: slow cross walk with music hits, then shorty George (alternating shoulder lifts) to switch sides, 4x total

5. Drums (call and response): 2 steps, arms out, flip hands down as you step on downbeat

REPEAT 2-3-4-5

BIG FINISH, with flapping hands!


I borrowed the chorus from Candy on YouTube. Thanks!

“We No Speak Americano” by Yolanda Be Cool Vs. Dcup (pop)

Listen/Obtain/Sing Along

* Listen at YouTube
* Buy at (get the 3:28 version)
* Covered as “Bon, Bon” by Pitbull


* March and shimmy on the tootles

* Tap forward on 1, tap back on 3

* Tap becomes a knee up, tap back on 3


* Grapevine RL

INTERVAL 1: feet inching from side to side, palms out and swirling (or… freestyle!)

* SWITCH FEET; tap forward on 1, tap back on 3

* Knee forward on 1, tap back on 3

* Wide taps out; make bigger, add hops and arms


* Grapevine RL

* Grapevine R, spin back L

INTERVAL 3: feet inching from side to side, palms out and swirling (or… freestyle!)

* Kick front, kick side, ball change, pivot to switch sides

* Wide taps out

“Toul ‘Omry” by Nawal Al Zoughbi (belly dance/salsa)

Listen/obtain/sing along

* View a live performance at YouTube
* Buy at
* Lyrics and English-language translation at



* March
* Salsa side (0:20)

Verse 1

* Slow hip circles on R side for 1 phrase (0:29)
* Alt RL hip hits (0:38)
* Squat, SSD hand waves up (0:47)
* Salsa side, 1 phrase (0:55)

Verse 2

* Slow hip circles on L side for 1 phrase (1:05)
* Alt LR hip hits (1:14)
* Squat, SSD hand waves up (1:23)
* Salsa side 2 phrases (1:32)

Guitar solo interlude

* 4 steps side to side (1:50)


* Salsa side, 2 phrases (2:08)

Drum interlude

* Wide step toe tap with shoulder shimmies, 1 phrase (2:26)

Goes into…

* Alt RL hip hits (2:36)
* Squat, SSD hand waves up (2:45)
* Salsa side, 1 phrase (2:54)

Drums with singing

* Wide step toe tap with shoulder shimmies, 1 phrase (3:04)
* Salsa side, 1 phrase (3:13)
* Repeat as song fades (3:22 ff.)


This song appears on ZIN Mega Mix 20. The choreography is for the purchased version by the original artist.

“Cleveland Shuffle” by 71 North (line dance)

Obtain/sing along

* Buy at (radio mix).
* Watch the band perform it live.


Watch NM teach it here.

This is a 40-count, 4-wall line dance. The 5 blocks of 8 counts are:

* Tap out to side, RLRL, 4x.
* Step knee/hop half turn back, step knee/hop half turn front.
* Box step forward (lead right first), click heels together on the 4 count, switch left.
* Kick RL, swirl leg (4); repeat on L. Turn a quarter turn left to face west.
* Shuffle/3-step forward, then back, then in a circle.


I could not bear the previous line dance because it broke the 8 count. This one fits nicely into the 40 and goes well with the music.