©2016 SCW Fitness Education 1 · 1 Confident Demi Lovato Warm Up 5:05 2 Wake Me Up Before You Go...

©2016 SCW Fitness Education www.waterinmotion.com 1©2016 SCW Fitness Education www.waterinmotion.com 1

WATERinMOTION® Statement

Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education’s AQUATIC FUNDAMENTALS program, WATERinMOTION® is a pre-choreographed, vertical exercise program that can meet the cardiovascular and muscular training needs of your participants in under an hour.

TRACK TITLE ORIGINAL ARTIST* TYPE TIME1 Confident Demi Lovato Warm Up 5:052 Wake Me Up Before You Go Wham! Linear 4:583 All The Way Timeflies Lateral Travel 4:594 I Know You Want Me (Calle Ocho) Pitbull Speed 4:565 Whip It! Lunchmoney Lewis Feat. Chloe Angelides Group 4:566 Invincible Kelly Clarkson Suspension 4:577 Saving My Life Gorgon City Feat. Romans Upper Body 4:438 Love Myself Hailee Steinfeld Lower Body 4:479 Do Ya Think I'm Sexy Rod Stewart Core 4:4510 Just The Way You Are Bruno Mars Flexibility 5:1011 Stand By You Pretenders Bonus (Flotation) 4:44

12 All I Want For Christmas Is You Mariah Carey Bonus 4:55

*Songs not performed by the original artist


Changing the Tide in Water Exercise

Eleven diverse segments,with a specific song track for each, will utilize fresh, yet simple movement patterns to invigorate participants regardless of age, skill or fitness level Instructors will learn to use every inch of the pool with well planned transitions and carefully organized sequencing for workouts you’ve dreamed of, that are a cinch to integrate. Our experts pull them together and remove the need to analyze and prepare choreography, find the perfect music and prepare the structure of the class—we leave you with room to focus on your students!

Choreographer:

Education Authors:

Education Presenter:

Music:

Presenters:

Pool Support:

Support Team:

Connie Warasila

Connie Warasila

Sara Kooperman, JD

Yes! Fitness Music®

Chris HenryMinda KjarSara Kooperman, JDCheri KulpMaria MerentitiBryan MillerManuel Velazquez

Sheryl HatcherDeborah HeddenNancy FossApril OleksyCharles PlafcanRobin TaylorPat Wilke

Claudio CornejoShawn Hamilton

© 2016 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

Produced exclusively for Water in Motion® by Yes! Fitness Music


Abbreviation Key

**Use the following, if needed, to decode the choreography notes listed on the following pages:

OPPB

ALTDBL

CCSSD

LTVL

RF

JJ

..... Opposite

..... Back

..... Alternating

..... Double

..... Cross Country

..... Single – Single – Double

..... Left

..... Travel

..... Right

..... Forward

..... Jumping Jack


About WATERinMOTION®

WATERinMOTION® stays true to the fundamentals of aquatic fitness

while incorporating choreography that is unique and pre-formatted

to specifically match water tempo music. Even instructors find

these more challenging tracks refreshing. The difference between

WATERinMOTION® and other aqua fitness classes are innumerable.

The integrity of this program, however, is maintained and respected

over time with each new movement installment. WATERinMOTION®

is at once similar to and different with from any other aqua class

you have ever experience and it is renewed 4 times a year in licensed

facilities! Intelligent, ingenious movement prescribed to inspiring

music frees instructors to integrate WATERinMOTION® seamlessly

and reach innumerable audiences.


Choreography NotesTrack # 1Track Focus Warm - upTrack Length 5:03Song Title ConfidentBPM 136

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Run 16 R

0:16 A Verse 1 4 x 8TRIPLE RUNRun x3/hold(Arms: chest press on “3”) 16 RL It’s time for me to take Run Run push

0:44 B Chorus 1 1 x 8 HALF PENDULUMHalf Pendulum/jog x3, Half Pendulum/run x2 1 R So you say I’m Half pendulum 3 times and run 2

1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L Mind, you’ve had me1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 R What’s wrong with Watch the arms1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L What’s wrong with Run run & switch

1:12 C Bridge 1 1 x 8 ROCK 3Rocking Horse x3 (R DIAG), JJ (F) 1 R Uh-huh

3 rocking horses and a jumping jack

1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L 4 of these1 x 8 Rocking Horse x3 (R DIAG), JJ (F) 1 R So you say I’m Do it again, go right1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L Let’s go left

1:40 A Verse 2 4 x 8 TRIPLE RUN 1 RL It’s time to get Run run push, 162:08 B Chorus 2 4 x 8 HALF PENDULUM 1 RL So you say I’m Half Pendulum, fist2:37 C Bridge 2 4 x 8 ROCK 3 1 RL Uh-huh 3 rocking horses3:05 A Verse 3 4 x 8 TRIPLE RUN 1 RL It’s time for me to take Run run push3:33 B Chorus 3 4 x 8 HALF PENDULUM 1 RL So you say I’m Half pendulum4:01 C Bridge 3 4 x 8 ROCK 3 1 RL Uh-huh Rock to the corner4:30 B Chorus 4 4 x 8 HALF PENDULUM 1 RL So you say I’m Finish w/ pendulum

Finish 1 x 1 Land wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: REMEMBER – this is a warm-up so keeping your range of motion (ROM) under control, especially on the “Half Pendulum.” Lift your knees high on the Run. Since “Run” is a short lever move it is safe to work your natural ROM. Your ROM on the “Jack” in the Bridge (Blue section) should also be controlled considering it is a long lever move. As the track progresses, cue your students to increase their ROM within a comfortable range.


Choreography NotesTrack # 2Track Focus Linear: forward/backwardTrack Length 4:57Song Title Wake Me UpBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Jog 16 R

0:16 A Verse 1 1 x 8 JITTERBUGDBL Jog, DBL Jog, rock B/F, run x3 1 R You put the boom Double jog 2, rock back & front, run 3

1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Jitterbug into my 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 R Something Let’s go, up 21 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Left me sleeping 1 more time

0:42 B Chorus 1 1 x 8KICK IT UPKick, TVL F(Arms: V up) 8 R Wake me up before Kick it up, forward

1 x 8 Kick B, TVL B 8 R Wake me up before Take it back, push

1 x 8 Kick, TVL F(Arms: V up) 8 R Wake me up before Change direction

1 x 8 Kick B, TVL B 8 R Wake me up before Move away

1:10 C Bridge 1 4 x 8 CROSS COUNTRYCC 32 R Tonight, I wanna Ski, start low, stronger, more

1:37 A Verse 2 4 x 8 JITTERBUG 1 RL You take the gray Jitterbug Jog, rock2:04 B Chorus 2 4 x 8 KICK IT UP 1 R Wake me up before Get ready to travel2:33 C Bridge 2 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, start easy3:00 A Verse 3 4 x 8 JITTERBUG 1 RL You put the boom Jitterbug Jog3:27 B Chorus 3 4 x 8 KICK IT UP 1 R Wake me up before Wake me up, forward3:55 C Bridge 3 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, propel out4:22 B Chorus 4 4 x 8 KICK IT UP 1 R Wake me up before One more set of kicks

Finish 1 x 1 Land wide, arms up

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: The complex move in this track happens right at the beginning. Everything else is simpler. Take a brief moment before the beginning of this track to introduce this complex move. You can say that it is “Jitterbug inspired” and those that know the Jitterbug may be able to execute it quickly. This movement combo is all short-lever. So while it may be complex in design it is less challenging on the heart and lungs. The other movement blocks are long-lever, so use those two blocks to increase heart and breath-rate.


Choreography NotesTrack # 3 Track Focus Lateral TravelTrack Length 4:57Song Title All the WayBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 JJ 8

0:16 A Verse 1 4 x 8JACK JUMP SIDEJJ (ALT jumping together R&L) 16 R The first time I saw Jack, jump pull side

0:42 B Chorus 1 2 x 8SIDE KARATEALT Chamber/ Karate Kick side 8 R Hey hey hey Chamber karate kick

2 x 8 ALT Karate Kick fast 16 R Hey hey hey Faster

1:09 C Bridge 1 1 x 8 RUN WIDERun wide x8, Run x8 1 R Instrumental Run wide for 8, inside

1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets1 x 8 Run wide x8, Run x8 1 R Run wide, take it in1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets

1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I know you hold back Jack jump out2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R Hey hey hey Karate Kick2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R The first time I saw Jack jump side, pull3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R Hey hey hey Karate, chamber first3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it4:22 C Bridge 4 4 x 8 RUN WIDE 1 R Hey hey hey Go again, run

Finish 1 x 1 Land wide, arms down at sides

V1 C1 B1 V2 C2 B2 V3 C3 B3 B4

Trainer’s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together.


Choreography NotesTrack # 4 Track Focus SpeedTrack Length 4:56Song Title I Know You Want MeBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Kick 16 R

0:15 A Chorus 1 4 x 8FAST RUMBA KICKALT Kick out DIAG, Run x2 16 R I know you want me Kick 1, run 2

0:42 B Verse 1 4 x 8CURL LEAPLeap Heel TVL F x4, Run heel TVL B x8(Arms: Breast stroke on Leap Heel) 4 R 6 to the clock, on my

way to the top Big leaps to the front, run back

1:10 C Bridge 1 4 x 8

SLOW QUICK QUICK JACKSJJ (Slow/Fast/Fast)(Arms: Shoulder level Triceps Press/Biceps Curl)

16 Baby you can get it Slow quick quick jacks

1:37 A Chorus 2 4 x 8 FAST RUMBA KICK 1 R I know you want me Leg out, run run2:04 B Verse 2 4 x 8 CURL LEAP 1 R Mami got a 4 Leaps and runs2:31 C Bridge 2 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick3:00 A Chorus 3 4 x 8 FAST RUMBA KICK 1 R I know you want me Kick and run 23:26 B Verse 3 4 x 8 CURL LEAP 1 R 6 to the clock, on my Leaps to the front3:54 C Bridge 3 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick4:21 B Chorus 4 4 x 8 FAST RUMBA KICK 1 R I know you want me Flick and run

Finish 1 x 1 Land wide

C1 V1 B1 C2 V2 B2 C3 V3 B3 C4

Trainer’s Tip: The Chorus and Bridge blocks of this track use a Rumba rhythm that is defined by the SLOW QUICK QUICK pattern. It lends us the perfect platform for speed training. Make your movements on the CURL LEAP extra big to emphasize power and vertical acceleration.


Choreography NotesTrack # 5 Track Focus GroupTrack Length 4:56Song Title Whip ItBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 JJ 8

0:15 A Verse 1 2 x 8 2 JACKS 2 SKISJJ x2, CC x4 2 R 1, 2, 3, 4

2 jacks, 2 cross country

2 x 8 Land speed: JJ x2, CC x4 4 R Whip it real good Land speed, shuffle0:42 B Bridge 1 4 x 8 SHOOT & RUN AWAY

Shoot Jump x1, Run ½ turn &TVL away x12Shoot Jump x1, Run ½ turn &TVL together x12(Arms: Basketball dribbles R x4/L x4)

2 R Bounce Shoot and run awayShoot, run together

1:09 C Chorus 1 4 x 8 PARTNER JACKSJJ(Arms: chest press x2, Rotating sweeps x2)

16 R We can go all night Chest press jack

1:37 A Verse 2 4 x 8 ONE JACK ONE SKI 1 R Call my phone Jacks&cross country2:05 B Bridge 2 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away2:32 C Chorus 2 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press2:59 A Verse 3 4 x 8 ONE JACK ONE SKI 1 R Get low Jacks&cross country3:27 B Bridge 3 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away3:54 C Chorus 3 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press4:22 B Chorus 4 4 x 8 PARTNER JACKS 1 R We can go all night Let’s do it again

Finish 1 x 1 Jack out, hands F

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainer’s Tip: The 2-line formation in this track offers increased turbulence that can challenge your students to engage more core musculature. While the video portrays the Chorus block with partners touching hands, you may opt to just have the partners close to each other without touching. Creating turbulence between the two lines is really the goal of the Partner Jacks block.


Choreography Notes Track # 6 Track Focus SuspensionTrack Length 4:54Song Title InvincibleBPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue

Intro 2 x 8 Neutral JJ 8

0:15 A Verse 1 4 x 8 KICK WIDEV-kick, adduct, tuck, touch down 8 You know I was V together tuck touch

0:42 B Bridge 1 4 x 8 TUCK & FRONTTuck, legs kick, abduct, touch down 8 I was running from an Reverse, tuck extend

1:09 C Chorus 1 4 x 8INVINCIBLE JACKNeutral JJ x2, ALT Karate Kick side x4(Arms: V up, in, muscle pose, in) 4 R Now I am invincible

Neutral JJ v-arms, muscle arms, karate side 4

1:37 A Verse 2 4 x 8 KICK WIDE 1 Now I am a warrior V kick close

2:05 B Bridge 2 4 x 8 TUCK & FRONT 1 I was running from an Let’s reverse it

2:32 C Chorus 2 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible combo

2:59 A Verse 3 4 x 8 KICK WIDE 1 You know I was V kick, in, tuck

3:27 B Bridge 3 4 x 8 TUCK & FRONT 1 I was running from an Tuck kick front

3:54 C Chorus 3 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible jacks

4:22 B Chorus 4 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Again, jacks

Finish 1 x 1 Muscle pose, land wide

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainer’s Tip: This entire track should be performed with your body low in the water (Neutral Position). Lower down enough so that your shoulders are under the water and the water’s surface is at the neck. Encourage your students to stay in the shallow area and simply lower their body down, as opposed to moving to deeper water. Deeper water will deter your students from using full ROM and being able to re-anchor their feet to the bottom.


Choreography NotesTrack # 7Equipment Noodle Track Focus Upper BodyTrack Length 4:41Song Title Saving My LifeBPM 132


Intro 2 x 8 Wide stance, noodle in hands

0:15 A Verse 1 1 x 8 TRICEPS PRESSTriceps press down 8 Do you feel like a tear Triceps press down

1 x 8 Triceps press down, R 8 R Is it hard to get up Just the right hand

1 x 8 Triceps press down, L 8 L Do they tell you to Switch hands

1 x 8 Triceps press down 8 If you’re scared Back to double hands

0:45 B Bridge 1 2 x 8 SUPERMAN PULL DOWNArms sweep down/up (Warrior 3 position) 8 R Save all of your Superman sweeps

2 x 8 Arms sweep down/up (Warrior 3 position) 8 L Oh oh oh oh oh Switch legs

1:13 C Chorus 1 2 x 8 PUSH UPSChest press up/down, lunge 16 Instrumental

Push up, start with a lunge, option to plank

2 x 8 Chest press up/down, plank, SUSP opt. 16 Saving my life Progress to suspend

1:42 A Verse 2 4 x 8 TRICEPS PRESS 1 RL Are you stuck Stand triceps push

2:11 B Bridge 2 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps

2:40 C Chorus 2 4 x 8 PUSH UPS 1 Instrumental, Saving Push ups strong

3:10 A Verse 3 4 x 8 TRICEPS PRESS 1 RL Do you feel like a tear Back to the triceps

3:39 B Bridge 3 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps

4:08 C Chorus 3 4 x 8 PUSH UPS 1 Instrumental, Saving Plank and push up

Finish 1 x 1 Stand up, press noodle down

V1 B1 C1 V2 B2 C2 V3 B3 C3

Trainer’s Tip: Emphasize muscle usage throughout this track. Educate your students about which muscles do what work. For the “Triceps Press,” cue “squeeze your elbows to your sides” to set your students up for success. A prone position for the Superman Pull Down is important, in order to stimulate the Lats (latissimus dorsi) during the arm sweep down. Also, analyze your students’ alignment during the Push Ups to ensure that the chest muscles are doing the work. A good alignment cue would be, “Press the noodle towards the pool bottom, under your chest.”


Choreography NotesTrack # 8Equipment NoodleTrack Focus Lower BodyTrack Length 4:45Song Title Love MyselfBPM 132

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Position noodle around back

0:15 A Verse 1 1 x 8 HIGH FLICK KICKFlick kick, sweep down 4 R When I get chills at Kick and pull down

1 x 8 Flick kick, land speed 8 R Know how to satisfy Faster1 x 8 Flick kick, sweep down 4 L Pictures in my miind Other side, slow first1 x 8 Flick kick, land speed 8 L I know how to scream Faster, low

0:44 B Chorus 1 4 x 8 V-SIT SLOW 1 FAST 2V-sit out/cross x1, out/cross land speed x2 8 Gonna love myself V-sit, slow and 2 criss cross

1:14 C Bridge 1 1 x 8 BICYCLESeated hamstring curl 8 R I love, love Bicycle slow

1 x 8 Seated hamstring curl, land speed 16 R I love, love Faster

1 x 8 Seated hamstring curl, land speed, gradually pull legs under to neutral position 16 R (instrumental) Transition to lower legs

1 x 8 Neutral run heel, land speed 16 R Run heel1:43 A Verse 2 4 x 8 HIGH FLICK KICK 1 RL I’ll take it nice & slow High flIck kick2:12 B Chorus 2 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit2:41 C Bridge 2 4 x 8 BICYCLE 1 R I love, love Now we bike3:10 A Verse 3 4 x 8 HIGH FLICK KICK 1 RL When I get chills at High kick3:39 B Chorus 3 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit4:08 C Bridge 3 4 x 8 BICYCLE 1 R I love, love Big wheel biking

Finish 1 x 1 Stand

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Verbally cue muscle usage. During the HIGH FLICK KICK refer to the quads and hamstrings. During the V-SIT SLOW 1 FAST 2 refer to the buttocks (gluteus medius and minimus) and inner thighs. During the BICYCLE, refer to the hamstrings. Also educate your students about using their core muscles to help stabilize their body while the legs do the moving work.


Choreography NotesTrack # 9Equipment Noodle Track Focus Muscle 3 (Core)Track Length 4:43Song Title Da Ya Think I’m SexyBPM 132


Intro 2 x 8 Keep noodle around back

0:15 A Verse 1 4 x 8HORSESHOE CRUNCHTuck knees to chest/touch down(Arms: hands towards feet) 16 He’s acting shy Horseshoe crunch, knees tuck up, arms down

0:44 B Chorus 1 4 x 8DOUBLE SHOOTALT SUSP shoot through, tuck, shoot 8 R If you want my body Tuck shoot through 2 to the side

1:14 C Bridge 1 4 x 8

DOUBLE LEG BOXDBL leg lift F,Abduct straight legs,Push straight legs down to touch,Slide straight legs together

8 Instrumental Double box, Lift slide out, press down, slide in

1:43 A Verse 2 4 x 8 HORSESHOE CRUNCH 1 Lay awake at dawn Horseshoe crunch

2:12 B Chorus 2 4 x 8 DOUBLE SHOOT 1 R If you want my body Two shoot through

2:41 C Bridge 2 4 x 8 DOUBLE LEG BOX 1 instrumental

3:10 A Verse 3 4 x 8 HORSESHOE CRUNCH 1 This heart beats like Horseshoe crunch

3:39 B Chorus 3 4 x 8 DOUBLE SHOOT 1 R If you want my body Shoot through

4:08 C Bridge 3 4 x 8 DOUBLE LEG BOX 1 instrumental Double box, lift open

Finish 1 x 1 Tuck

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Cue your students to initiate all of these moves from the core first by pre-contracting their abdominal muscles. While the HORSESHOE CRUNCH and the DOUBLE SHOOT involve concentric contractions of the core muscles, the DOUBLE LEG BOX actually uses the core as a stabilizer (Isometric contraction). Teach your students about these different ways to use the core and how a strong core enables strong activities of daily living.


Choreography NotesTrack # 10Track Focus Flexibility TrainingTrack Length 3:57Song Title Just the Way You AreBPM n/a

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2 x 8 Sweep arms open/closed 4 Open and close

0:18 A Verse 1 1 x 8STRAIGHT LEG LIFTSweep R leg up to Hamstring stretch(Foot: point/flex) 1 R Her eyes Point and flex the foot, lift up

1 x 8 Hold knee in, straighten, rotate upper body 1 R Her hair, her hair Bend the knee, rotate

1 x 8 Sweep L leg up to Hamstring stretch(Foot: point/flex) 1 L I know, I know Other leg, lift, point flex

1 x 8 Hold knee in, straighten, rotate upper body 1 L But every time Bend knee, extend

0:54 B Chorus 1 1 x 8SWEEP OPENWide stance, arms open/close x2, hug knee(chest/back stretch) 1 When I see your face Open and close arms, knee to chest

1 x 8 Quad stretch x4, Dancer pose x4 1 R Cause you’re Push leg back for quad stretch

1 x 8 Wide stance, arms open/close x2, hug knee(chest/back stretch) 1 And when you smile Open and close, left knee

1 x 8 Quad stretch x4, Dancer pose x4 1 L Cause girl you’re Quad stretch back

1:29 C Bridge 1 1 x 8FLOATING TRIANGLELift R knee side,Extend knee side, hold under calf/thigh 1 R The way you are Knee to chest, open wide, floating triangle

1 x 8 L arm reach up and over 1 R Girl you’re amazing Reach up and over

1 x 8 Lift L knee side, hold knee cap,Extend knee side, hold under calf/thigh 1 L When I see your face Other side

1 x 8 R arm reach up and over 1 L Cause girl you’re Breathe up, sink over2:04 A Verse 2 4 x 8 STRAIGHT LEG LIFT 1 RL Her lips, her lips Point and flex right2:38 B Chorus 2 4 x 8 SWEEP OPEN 1 RL When I see your face Open and close arms3:15 C Bridge 2 4 x 8 FLOATING TRIANGLE 1 RL The way you are Leg side, floating up3:51 A Verse 3 4 x 8 STRAIGHT LEG LIFT 1 RL Her eyes, her eyes Point and flex, lift up4:24 B Chorus 3 4 x 8 SWEEP OPEN 1 RL When I see your face Open the chest

Finish 1 x 1 Stand wide, arms sweep open

V1 C1 B1 V2 C2 B2 V3 C3

Trainer’s Tip: During the first block, STRAIGHT LEG LIFT, cue students to align the spine upright prior to rotating through the upper spine. During the second block, SWEEP OPEN, encour-age upright posture, knee alignment down and back and give them the option to not hold their foot in back if it bothers their knee. During the FLOATING TRIANGLE, emphasize upright posture again and proper alignment of the lifted-leg knee (upward).


Choreography NotesTrack # BONUS Track Focus Flotation (insert after Track 6)Track Length 4:42Song Title I’ll Stand By YouBPM 132

Song Part Phrase Movement Reps Lead Music Cue Verbal Cue

Intro 2 x 8 Noodle behind back, under arms, CC SUSP 16 R

0:15 A Verse 1 1 x 8

TRIPLE CROSS COUNTRYSUSP CC face R x3, tuck centerSUSP CC face L x3, tuck center 4 RL Girl, why you look so sad Ski, face window, tuck and turn.

0:44 B Chorus 1 1 x 8SUSPENDED JACKSUSP JJ slow 4 When the night falls on Suspended Jack

1 x 8 SUSP ½ JJ (ALT RL) 8 R Nothing you confess Karate kick

1 x 8 SUSP JJ slow 4 I’ll stand by you Suspended jack

1 x 8 SUSP ½ JJ (ALT RL) 8 R Hurt you Half jack

1:13 C Bridge 1 4 x 8

TRIPLE KICKSeated kick x3(Slow quick quick) 16 R instrumental Kick, slow quick quick

1:42 A Verse 2 4 x 8 TRIPLE CROSS COUNTRY 1 RL So If you’re mad get mad Back to the window, ski

2:11 B Chorus 2 4 x 8 SUSPENDED JACK 1 R When you’re standing at Suspended Jack

2:41 C Bridge 2 4 x 8 TRIPLE KICK 1 R instrumental Triple kick

3:09 A Verse 3 4 x 8 TRIPLE CROSS COUNTRY 1 RL Girl, why you look so sad Turn and ski

3:38 B Chorus 3 4 x 8 SUSPENDED JACK 1 R When the night falls on Suspended Jack

4:07 C Bridge 3 4 x 8 TRIPLE KICK 1 R instrumental Last set of kicks

Finish 1 x 1 Hold the kick

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Considering that this whole track is performed in flotation, students could move to deeper water if preferred. Try to perform and cue your students to push both legs directly to the side on the SUSPENDED JACK. Use the buttocks muscles and not so much the hip flexors. The TRIPLE KICK uses the “Rumba-inspired” rhythm used in the Speed track. Refer back to that movement to create cohesive movement plan.


Track # Alternative Holiday for #3 Track Focus Lateral TravelTrack Length 4:57Song Title All I Want For Christmas Is YouBPM 140


Intro 2 x 8 JJ 8

0:16 A Verse 1 4 x 8 JACK JUMP SIDEJJ (ALT jumping together R&L) 16 R I don’t way a lot Jack, jump pull side

0:42 B Chorus 1 2 x 8 SIDE KARATEChamber/ALT Karate Kick side 8 R I just want you for my Chamber karate kick

2 x 8 ALT Karate Kick fast 16 R You Faster

1:09 C Bridge 1 1 x 8 RUN WIDERun wide x8, Run x8 1 R Instrumental Run wide for 8, inside

1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets

1 x 8 Run wide x8, Run x8 1 R Run wide, take it in

1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets

1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I won’t ask for much Jack jump out

2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R I just want you here Karate Kick

2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way

3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R Ooh, baby Jack jump side, pull

3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R I just want you for my Karate, chamber first

3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it

4:22 C Chorus 4 4 x 8 RUN WIDE 1 R I just want you for my Go again, run

Finish 1 x 1 Land wide, arms down at sides

V1 C1 B1 V2 C2 B2 V3 C3 B3 B4

Trainer’s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together.

Choreography Notes


Music Credits

WATERinMOTION® Wave 28WIM28 • Yes! Fitness Music

Songs Courtesy of:

Confident ~ Written by: M. Sandberg, Kotecha, Lovato, Ilya ; Published by: Warner Chappell Music - Universal Music - Mxm Music Ab - Pre-

scription Songs - Wolf Cousins - Ddlovato Music

Wake Me Up Before You Go Go ~ Written by: G. Michael ; Published by: Sony Music Entertainment (Italy) Spa Ora 03896

All The Way ~ Written by: A. Benassi, Resnick, Bernstein, Shapiro, Judrin, Melki, Abrahart ; Published by: Cock An Ear Productions Sas -

Warner Bros Music (Ascap)

I Know You Want Me (Calle Ocho) ~ Written by: D. Seraphine, Wolinski, Fasano, M. Bosco, P. Gonella, A. Perez ; Published by: Balloon Head

Music - Reverb - Pitbull Productions Inc., (A/M Sony Usa) - Big Elk Music

Whip It! ~ Written by: G. Walter, Lewis, Andrews, Gottwald, Hindlin, Chancler, Cunningham, Angelides, Sibley ; Published by: Virginia Beach

Music - Kasz Money Publishing - Prescription Songs

Invincible ~ Written by: W. Felder, S. Furler, Mostyn, Shatkin ; Published by: Sony ATV Songs Llc

Saving My Life ~ Written by: Robson, K. Gibbon, Romans ; Published by: Sony ATV Songs Llc - Kobalt Music - Stellar Songs

Love Myself ~ Written by: Holter, M. Michaels, Larsson, Tranter, Fredriksson ; Published by: Warner Chappell Music - Wolf Cousins

Da Ya Think I’m Sexy ~ Written by: Appice, R. Stewart, D. Hitchings ; Published by: EMI April Music - Universal Music

Just The Way You Are ~ Written by: J. Cain, Lawrence, Levine, Mars, F. Walton ; Published by: Art For Arts Sake Music - Music Of Wind-

swept - Bughouse

Stand By You ~ Written by: Hynde, Kelly, Steinberg ; Published by: April Music

All I Want For Christmas Is You ~ Written by: Afanaseiff, Carey ; Published by: ATV Music Publ. - Sony Music

© 2016 SCW Fitness Education 3675 Commercial AvenueNorthbrook, IL 60062.

The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music

©2016 SCW Fitness Education 1 · 1 Confident Demi Lovato Warm Up 5:05 2 Wake Me Up Before You Go...

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