Lesson 01: Warm up

More Mess - Kungs, Olly Murs, Coely - 3’26 - 115 bpm

This warm-up track is designed to progressively raise body temperature, awaken balance, and introduce participants to the movement logic of the board. Through rhythmic steps, rocking patterns, lunges, squats, and light upper-body activation, it prepares the ankles, knees, hips, shoulders, and core for the workout ahead. The playful rhythm encourages coordination and confidence on and off the board, while controlled strength elements gently activate major muscle groups. By the end of the track, participants feel warm, engaged, and mentally connected, ready to move with intensity and control in the following tracks.

Part 1: Start with stepping right and left on the ground, moving naturally with the rhythm of the music. This playful sequence helps participants loosen the hips and ankles while syncing movement to tempo.

Transition into a combination of rocking board and ground lunge. Step onto the board for a controlled rocking motion, then step back onto the ground for a single lunge. Repeat this pattern three times, keeping movements smooth and coordinated.

Return fully onto the board and allow eight counts to set up the rocking board position. Begin rocking right and left, bending the knees slightly and keeping the chest lifted for balance and control.

Finish the section with three-and-a-half rocking cycles (right–left repetitions), intentionally stopping mid-pattern to create a seamless transition into the opposite side.

Coach: “Move with the music, stay light on your feet, keep the chest tall.”

Part 2: Begin on the left side of the board, repeating the same rhythmic stepping pattern, now leading with the opposite side. Encourage flow, coordination, and enjoyment.

Move again into the rocking board to ground lunge combination, performing the sequence three times. Emphasise balance during transitions between board and floor.

Return to the board, prepare the stance, and perform rocking board left–right patterns, repeated four times, staying relaxed but controlled.

Coach: “Smooth transitions, soft knees, stay connected to the board.”

Part 3: Stay on the board and perform six controlled squats, focusing on pressing through the heels and maintaining an upright posture.

Use the final eight counts to transition down into plank position. Perform three push-ups, with knees down as an option, followed by one Down Dog to lengthen the spine.

Finish with mountain climbers, alternating right and left. Start with one foot touching the ground while the other remains on the board, then switch sides to complete the sequence.

Coach: “Strong legs, steady plank, breathe and stay controlled.”