Aerobic Razzmatazz-12 Workouts by 12 Minutes Each

By Helene Andreu

This book is suitable for everyone young or old, men, women, or children. It consists of 12 chapters to be done in 12 minutes each, once you are familiar with the contents: warm-ups, aerobic razzmatazz routine, and cooldowns. All areas of the body are involved: abdomen, quadriceps, hamstrings, arms, feet, head, and even the eyes. There are movements for stretching, strengthening, and cardiovascular fitness, clearly explained. For a longer workout add 15 minutes of running or brisk walking before the cooldowns; for shorter sessions split the workouts into 3 five-minute sessions to be done during the day. Good book of its niche said Writers Digest; refreshing, novel approach to aerobic exercise to revitalize the whole person, mentally and physically according to ForeWordreviews.com.

• Language: English
• Publisher: AuthorHouse
• Release date: Sep 12, 2011
• ISBN: 9781463428822

Helene Andreu

Helene Andreu, dancer, teacher, and choreographer, received her training at numerous excellent schools in New York, including the School of American Ballet. She received an M.A. in Dance Education from Columbia University, several licenses in Dance from the New York City Board of Education – for High School, Junior High School, Early Childhood, and Community Centers, and has taught all forms of dance: ballet, tap, jazz, modern, folk, and ethnic to varied ages - 2-year-olds through senior citizens, in private studios, after school centers, settlement houses, Adult Education Centers, and colleges, including over 20 years at New York City College of Technology. She has performed and choreographed for summer stock and Off-Broadway musicals, operas, and operettas. She is the author of: DANCE, MOVEMENT AND NUTRITION, 2006 (Award Finalist in the National Indie Excellence 2007 Book Awards); JAZZ DANCE STYLES AND STEPS FOR FUN, 2003 (5-star review from both Midwest Book Review and ForeWordreviews.com); AEROBIC RAZZMATAZZ, 2000 (“one of 20 exciting and illuminating dance finds” – Dance Spirit Magazine); and JAZZ DANCE: AN ADULT BEGINNER’S GUIDE, 1983.

Book preview

© 2011 Helene Andreu. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

First published by AuthorHouse 6/15/2011

ISBN: 978-1-4634-2882-2 (e)

Printed in the United States of America

This book is printed on acid-free paper.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Preface

I’d be rich today if I had a dollar for every time someone has told me, With my busy schedule I just can’t seem to relax nor find the energy for exercise. Well, AEROBIC RAZZMATAZZ 12 WORKOUTS BY 12 MINUTES is the answer. It is suitable for everyone - young or old, men, women, or children - interested in having fun while keeping stress under control.

The Introduction explains the contents of the book - 12 different sections consisting of warmups, razzmatazz routines, and cooldowns - each section to be done in 12 minutes of practice time. This is a workout that can fit into anyone’s schedule quite easily.

The workouts offered in the book are varied. The razzmatazz routines are based on jazz, folk dance, improvisation, and other forms of movement. All are fun and easy to do. The warmups and cooldowns are well explained and cover all parts of the body for stretching, relaxing, toning, strengthening, increasing energy and cardiovascular fitness.

I wish to thank my family and friends for their support and encouragement, Mary Casmus and Joseph Kress for proofreading the original manuscript, Jerry Ames for providing us with space for proofing, and, especially, my sister Denise for the scanning, layout, and final proofing. I also wish to thank my many students for their discipline and their enjoyment of dance and movement, and my students at Stuyvesant High School Adult Continuing Education and at New York City Technical College, and Mr. David Cory, Director of Small World Studios, for allowing me to take photographs,. The photos of H. Andreu, Claudia Charles, Cassendra Dume, Carolina Erazo, Jayson Fields, Jackson Jocelyn, Joseph Kress, Li Qing Kong, Shirley Louhis, Roosevelt Martinez, Maria Perez, Vindra Ramkelawa, Karlene Rapier, Marie Reyes, Alison Valentine, Yeni Vargas, Kendra Waithe and Daren White are by Clotilde, Enia and H. Andreu.

Contents

Preface

Introduction

Abbreviations used in the book

RAZZMATAZZ No. 1 – THROWING MEDLEY

1-1. Legs and Feet - Warm Up/Cool Down

1-2. Side Lunge - Warm Up/Cool Down

1-3. Quadriceps Strengthener - Warm Up/Cool Down

1-4. THROWING MEDLEY RAZZMATAZZ

1-5. Leg Stretch - Cool Down/Warm Up

1-6. Flat, Flat Tummy - Cool Down/Warm Up

1-7. Pulse and Tone Up - Cool Down/Warm Up

RAZZMATAZZ No. 2 – ROCK THE CIRCLE

2-1. Cross-legged Stretches - Warm Up/Cool Down

2-2. Side Torso Stretcher - Warm Up/Cool Down

2-3. Stride Pulses - Warm Up/Cool Down

2-4. Fist Circles - Warm Up/Cool Down

2-5. ROCK THE CIRCLE RAZZMATAZZ

2-6. Front Extension - Cool Down/Warm Up

2-7. Elasticity - Cool Down/Warm Up

RAZZMATAZZ No. 3 – SQUARE KICK

3-1. Torso Stretch and Relax - Warm Up/Cool Down

3-2. Side Extension - Warm Up/Cool Down

3-3. Cat Stretch - Warm Up/Cool Down

3-4. SQUARE KICK RAZZMATAZZ

3-5. Double Hip Lifts - Cool Down/Warm Up

3-6. Extensions and Knee Bends - Cool Down/Warm Up

3-7. Hip Presses - Cool Down/Warm Up

RAZZMATAZZ No. 4 – RAZZ’S BAND

4-1. Situps and Tone Up - Warm Up/Cool Down

4-2. Flexing and Raising Legs - Warm Up/Cool Down

4-3. Arch and Curl the Back - Warm Up/Cool Down

4-4. Hip Pulse and Extension - Warm Up/Cool Down

4-5. RAZZ’S BAND RAZZMATAZZ

4-6. Flatback Contractions - Cool Down/Warm Up

4-7. Wall/Tummy Flattener - Cool Down/Warm Up

RAZZMATAZZ No. 5 – JUNGLE BUNGLE

5-1. Throw and Pull - Warm Up/Cool Down

5-2. Extension to the Front - Warm Up/Cool Down

5-3. Hips and Abdomen - Warm Up/Cool Down

5-4. Shake It All Out - Warm Up/Cool Down

5-5. JUNGLE BUNGLE RAZZMATAZZ

5-6. Torso Twist - Cool Down/Warm Up

5-7. Contract and Relax - Cool Down/Warm Up

RAZZMATAZZ No. 6 – JAZZ MARACAZZ

6-1. Hip, Hip - Warm Up/Cool Down

6-2. Ankles and Feet - Warm Up/Cool Down

6-3. 3-Step Turn - Warm Up/Cool Down

6-4. Head and Eyes - Warm Up/Cool Down

6-5. JAZZ MARACAZZ RAZZMATAZZ

6-6. Abdomen Strengthener - Cool Down/Warm Up

6-7. Leg Flexing - Cool Down/Warm Up

RAZZMATAZZ No. 7 – CAKEWALK ANTICS

7-1. Shifty Ribs - Warm Up/Cool Down

7-2. Hips and Hamstrings - Warm Up/Cool Down

7-3. Thighs and Buttocks - Warm Up/Cool Down

7-4. Firm Buttocks - Warm Up/Cool Down

7-5. CAKEWALK ANTICS RAZZMATAZZ

7-6. Knee Raise - Cool Down/Warm Up

7-7. Arm Circles - Cool Down/Warm Up

RAZZMATAZZ No. 8 – EMOTIONAL RELEASE WALK

8-1. Sit up and Strengthen - Warm Up/Cool Down

8-2. Stretch Leg Side - Warm Up/Cool Down

8-3. Strengthening Leg Circles - Warm Up/Cool Down

8-4. Stretch and Strengthen Legs and Torso - Warm Up/Cool Down

8-5. EMOTIONAL RELEASE WALK RAZZMATAZZ

8-6. Shoulder Rolls - Cool Down/Warm Up

8-7. Knee Raise and Extensions - Cool Down/Warm Up

RAZZMATAZZ No. 9 – CHARLESTON RAGE

9-1. Side Extensions - Warm Up/Cool Down

9-2. Frontal Leg Circles - Warm Up/Cool Down

9-3. Strong Back - Warm Up/Cool Down

9-4. Legs Apart - Warm Up/Cool Down

9-5. Torso Twist - Warm Up/Cool Down

9-6. CHARLESTON RAGE RAZZMATAZZ

9-7. Flatback Contraction - Cool Down/ Warm Up

RAZZMATAZZ No. 10 – HOP FOR LINDBERGH

10-1. Palm Press and Arms - Warm Up/Cool Down

10-2. Back Extension - Warm Up/Cool Down

10-3. Ribs, Hips, Legs - Warm Up/Cool Down

10-4. Arm Fling - Warm Up/Cool Down

10-5. HOP FOR LINDBERGH RAZZMATAZZ

10-6. Situps - Cool Down/Warm Up

10-7. Breathe to Relax - Cool Down/Warm Up

RAZZMATAZZ No. 11 – PONIES RIGHT AND LEFT

11-1. Legs and Buttocks Strengthener - Warm Up/Cool Down

11-2. Knee Hinge - Warm Up/Cool Down

11-3. Abdomen and Hips - Warm Up/Cool Down

11-4. Ease and Extend Legs - Warm Up/Cool Down

11-5. PONIES RIGHT AND LEFT RAZZMATAZZ

11-6. Shift, Roll and Lift - Cool Down/Warm Up

11-7. Flatback Cooler – Cool Down/Warm Up

RAZZMATAZZ No. 12 – LATIN SKI SLOPES

12-1. Hands-on-Floor Situps - Warm Up/Cool Down

12-2. Legs and Buttocks - Warm Up/Cool Down

12-3. Circle the Legs - Warm Up/Cool Down

12-4. Shoulder Shimmy - Warm Up/Cool Down

12-5. Swing and Twist - Warm Up/Cool Down

12-6. LATIN SKI SLOPES RAZZMATAZZ

12-7. Torso Relaxer - Cool Down/Warm Up

Glossary

About the Author

Introduction

The 12 different workouts to be found in AEROBIC RAZZMATAZZ each take approximately 12 minutes of practice time. And it is time well spent by young or old, women, men, or children. As you go through each section, consider spending about 5 minutes on the warmups, then 4 minutes on the Razzmatazz routine itself (2 minutes to walk through the routine then 2 minutes to run through the routine more vigorously the second time you play the music); then finish with about 3 minutes spent on the cooling down movements which follow. Each workout consists of warmups, a Razzmatazz routine, and cooldowns. Once you are familiar with these you may find that the exercises take less time. Then simply do more repetitions of them, or repeat some of the warmups slowly as cooling-down movements. Reverse each movement.

For a longer session of 30-45 minutes, do several of these workouts in one session - all the warmups, all the routines, then all the cooldowns of maybe 4 of the workouts.

Several of the 12-minute workouts can be varied or lengthened occasionally by doing an aerobic version - with jumps - of some of the warmups. These should be done immediately before or after the Razzmatazz routine, so that the actual warmups and cooldowns are not neglected.

The abbreviations that are used in the book are explained on the next page.

You’ll enjoy reading the numerous bits of information on relaxation, breathing, stress, positive thinking, diet, imagery, etc., to be found within the pages of AEROBIC RAZZMATAZZ 12 BY 12.

Abbreviations used in the book

SKU-000478730_TEXT.pdf

Note on Facing Directions or Stage Directions: - Their names date back to the time of raked stages. The front of the stage went downhill, so this is called downstage; the back of the stage went uphill, so this is called upstage. Right and left are based