21 day plan to achieve the highest quality Bounce Action in Samba.
The plan contains 21 days of work, from 10 to 24 minutes per day, not counting the view of the videos of the classes. It is a short time job because it demands maximum intensity. You do not need anything, just follow the indications of the plan and the classes indicated in the plan. You can do all the exercises in a small space, you just need to be focused and excited.
DAY 1: (10 minutes of work)
CLASS: LEVEL 1 OF THE ACTION USED IN SAMBA
Make the weight change on site:
– 10 minutes in Slow Motion
We start the plan with Level 1, the most essential. It will only be 10 minutes of work today but it is essential to put all your intensity at this level so that as you progress in the plan the body acquires the correct coordination in muscle memory.
DAY 2: (12 minutes of work)
CLASS: LEVEL 1 OF THE ACTION USED IN SAMBA
Make the weight change on site:
– 7 minutes in Slow Motion
– 5 minutes in Double Beat
We continue with Level 1, but we add speed, we add the Double Beat.
DAY 3: (14 minutes of work)
CLASS: LEVEL 1 OF THE ACTION USED IN SAMBA
Make the weight change on site:
– 6 minutes in Slow Motion
– 8 minutes in Double Beat
We continue to strengthen Level 1 to the body, perfecting and insisting.
DAY 4: (14 minutes of work)
CLASS: LEVEL 1 OF THE ACTION USED IN SAMBA
Make the weight change on site:
– 5 minutes in Slow Motion
– 5 minutes in Double Beat
– 4 minutes in Normal Tempo
We put our Level 1 to the test in Normal Tempo, prepare your body well in those 10 minutes before showing yourself that you already have Level 1 incorporated and reaffirm your learning in those 4 key minutes.
DAY 5: (10 minutes of work)
CLASS: LEVELS OF ACTION USED IN SAMBA IN MUSIC
– 10 minutes Level 1 Speed Combo
Today, day 5 of the plan, we do an exam, a test of what we have achieved in these 4 days. In the first part of the class you will see the Level 1 Combo, experience it for 10 minutes. Try not to think too much and listen to your body, it already knows what to do.
DAY 6: (14 minutes of work)
CLASS: LEVEL 2 OF THE ACTION USED IN SAMBA
– 4 minutes: Level 1 Speed Combo
– 10 minutes in Slow Motion Level 2
Today we start with a new class, we level up. Look at all the details of the class to understand Level 2 that you must add to Level 1. To experience it today you have 4 minutes to reaffirm your Level 1 and 10 minutes to slowly begin to understand the new work.
DAY 7: (16 minutes of work)
CLASS: LEVEL 2 OF THE ACTION USED IN SAMBA
– 4 minutes: Level 1 Speed Combo
– 7 minutes in Slow Motion Level 2
– 5 minutes in Level 2 Double Beat
We continue the Level 2 work adding speed but without forgetting that Level 1 is always our base.
DAY 8: (18 minutes of work)
CLASS: LEVEL 2 OF THE ACTION USED IN SAMBA
– 4 minutes: Speed Combo Level 1
– 6 minutes in Slow Motion Level 2
– 8 minutes in Level 2 Double Beat
Today we are absorbing the Pelvic contraction in the body, understanding and feeling the bases of the Bounce. Our body accommodates itself to action without fear, using body awareness and the fluency of repetition.
DAY 9: (18 minutes of work)
CLASS: LEVEL 2 OF THE ACTION USED IN SAMBA
– 4 minutes: Level 1 Speed Combo
– 5 minutes in Slow Motion Level 2
– 5 minutes in Level 2 Double Beat
– 4 minutes in Level 2 Normal Tempo (If it is very difficult for you to endure the 4 minutes with the intensity that the exercise requires, it is preferable that you do 2 intense minutes, rest for a minute and finish the last two minutes with full intensity)
We put our Level 2 to the test in Normal Tempo, prepare your body well by remembering Level 1 with the Combo before and warming up the engines in the next 10 minutes before showing yourself that you already have Level 2 incorporated, reaffirming your learning in the last 4 key minutes.
DAY 10: (15 minutes of work)
CLASS: LEVELS OF ACTION USED IN SAMBA IN MUSIC
– 5 minutes Level 1 Speed Combo
– 10 minutes Level 2 Speed Combo
Today, day 10 of the plan, we do an exam, a test of what we have achieved in these 9 days. You have done a very good job, you have repeated the necessary times to be able to trust your body today and enjoy the quality of the Bounce that you are acquiring. So put yourself to the test and enjoy the two Combos that you will find in the first half of today’s class.
DAY 11: (16 minutes of work)
CLASS: LEVEL 3 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 4 minutes: Level 2 Speed Combo
– 10 minutes in Slow Motion Level 3
Today we start with a new class, we level up. We started with the work of the Cuban Motion in Samba. Take a good look at the class explanations because it adds difficulty, we add content to our levels 1 and 2. Reaffirm your learning with the Level 1 and Level 2 Combos and start with the new content slowly and with all your senses alert.
DAY 12: (18 minutes of work)
CLASS: LEVEL 3 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 4 minutes: Level 2 Speed Combo
– 7 minutes in Slow Motion Level 3
– 5 minutes in Level 3 Double Beat
We continue to understand the Cuban Motion in Samba, never forgetting that this Cuban Motion must adapt to the Bounce Action that we continue to refresh and repeat its bases in Level 1 and Level 2 Combos.
DAY 13: (20 minutes of work)
CLASS: LEVEL 3 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 4 minutes: Level 2 Speed Combo
– 6 minutes in Slow Motion Level 3
– 8 minutes in Level 3 Double Beat
We repeat that weight change for 20 minutes today, from the essence to the Cuban Motion, insisting on what costs us the most, being aware of our actions and above all without stopping repeating in order to reach the goal.
DAY 14: (20 minutes of work)
CLASS: LEVEL 3 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 4 minutes: Level 2 Speed Combo
– 5 minutes in Slow Motion Level 3
– 5 minutes in Level 3 Double Beat
– 4 minutes in Level 3 Normal Tempo (If it is very difficult for you to endure the 4 minutes with the intensity that the exercise requires, it is preferable that you do 2 intense minutes, rest one minute and finish the last two minutes with full intensity) Today we reach the Normal Tempo of Level 3. You will have to involve yourself 100%, mind and body to face the difficulty of today’s 20 minutes. Relax and trust the work done. Above all do not come down and do not stop. No matter how it turns out, stay true to your plan.
DAY 15: (16 minutes of work)
CLASS: LEVELS OF ACTION USED IN SAMBA IN MUSIC
– 2 minutes Level 1 Speed Combo
– 4 minutes Level 2 Speed Combo
– 10 minutes Level 3 Speed Combo
We return to the test, to the personal examination. Today you put your learning to the test again before going up to the last Level. You have three Combos to face with three clear objectives that seek the same objective: to create a Bounce Action of the highest quality. Concentrate and enjoy what you have learned.
DAY 16: (19 minutes of work)
CLASS: LEVEL 4 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 3 minutes: Level 2 Speed Combo
– 4 minutes: Level 3 Speed Combo
– 10 minutes in Slow Motion Level 4
Today we go up to the last Level, we are already prepared to understand the Body React, Level 4. You will see that this Level will now be the easiest for you, and the hard work is already done. Take good care of the new class and discover how your body can be free and interesting by reacting to the Bounce Action that you have already learned and acquired in previous Levels.
DAY 17: (21 minutes of work)
CLASS: LEVEL 4 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 3 minutes: Level 2 Speed Combo
– 4 minutes: Level 3 Speed Combo
– 7 minutes in Slow Motion Level 4
– 5 minutes in Level 4 Double Beat
Note that we continue to start the training with Level 1. Your body should start feeling the legs, the weight and the center of gravity, once you have the body ready, today you have 12 more minutes to be surprised by your Body React. Enjoy being able to experience it.
DAY 18: (23 minutes of work)
CLASS: LEVEL 4 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 3 minutes: Level 2 Speed Combo
– 4 minutes: Level 3 Speed Combo
– 6 minutes in Slow Motion Level 4
– 8 minutes in Level 4 Double Beat
We are already reaching the end of the plan, I know that it is hard to repeat the same step for 18 days that you have been, but I know that you are noticing how little by little you stop thinking and flow. Repetition is the only way to feel free in movement. Your body has to know more than your mind and for that to happen this is the only way.
DAY 19: (23 minutes of work)
CLASS: LEVEL 4 OF THE ACTION USED IN SAMBA
– 2 minutes: Level 1 Speed Combo
– 3 minutes: Level 2 Speed Combo
– 4 minutes: Level 3 Speed Combo
– 5 minutes in Slow Motion Level 4
– 5 minutes in Level 4 Double Beat
– 4 minutes in Level 4 Normal Tempo (If it is very difficult for you to endure the 4 minutes with the intensity that the exercise requires, it is preferable that you do 2 intense minutes, rest for a minute and finish the last two minutes with full intensity) Today is probably one of the toughest days on the plan. You must face the 3 Combos and the 4 minutes of Level 4 of Normal Tempo, but you are prepared, resist the plan, concentrate, everything you need to know you already know, you have already experienced it, just do it.
DAY 20: (19 minutes of work)
CLASS: LEVELS OF ACTION USED IN SAMBA IN MUSIC
– 2 minutes Level 1 Speed Combo
– 3 minutes Level 2 Speed Combo
– 4 minutes Level 3 Speed Combo
– 10 minutes Level 4 Speed Combo
The last test is here, the last exam, now you can do the 4 Combos and put yourself to the test. In this complete class you can see and be inspired by the video to interpret the Combos of the 4 levels today. Flow with the goal of each level. Think no more, feel and experiment.
DAY 21: (24 minutes of work)
CLASS: LEVELS OF ACTION USED IN SAMBA IN MUSIC
– 2 minutes Level 1 Speed Combo
– 3 minutes Level 2 Speed Combo
– 4 minutes Level 3 Speed Combo
– 5 minutes Level 4 Speed Combo
– 10 minutes Level Combo
On the last day, day 21, today you finish the plan to improve your Samba Action Used, your complete Bounce Action. I congratulate you, it is not easy at all to be constant and work as you have done. Today you have the complete review and in the last 10 minutes you will be able to continuously interpret the 4 Levels of Action Used in Samba at the 3 Speeds. Not only have you undoubtedly improved your Bounce Action, but you have also improved your discipline and made your body know more about Bounce than your own mind. But the work does not end here, this is just the beginning of a slow and constant learning in which, as you have already experienced, the only way to improve is the constant repetition of a specific and clear exercise.
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