Cuban Motion 26 day plan in Forward and Backward continues Locksteps, Chachachá.
The plan contains 26 working days, from 19 to 26 minutes per day, not counting the viewing of the class videos. You do not need anything, just follow the indications of the plan and the indicated classes. You can do all the exercises in a small space, you just need to be focused and excited.
Before starting with this plan you need to have the 3 Levels of Action Used in Chachachá well learned and internalized. For this you have a 15 DAY PLAN TO GET A CUBAN MOTION OF THE HIGHEST QUALITY IN CHACHACHÁ. It is also advisable to have internalized and learned the exercises of Forward and Backward Walk of Chachachá and for this you have the PLAN OF 17 DAYS OF CUBAN MOTION IN FORWARD AND BACKWARD WALK, CHACHACHÁ
It is necessary to clarify that all the times applied to the Forward or Backward continues Locksteps you must divide them in half, if you put 10 minutes it will be 5 minutes for each leg (5 minutes continues Locksteps with the Left leg and 5 more with the right leg)
DAY 1: (21 minutes of work)
CLASS: LEVELS IN MUSIC OF ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD WALK, ACTION USED IN FORWARD LOCKSTEP
– 3 minutes: Combo of Levels in the Time Step
– 3 minutes: Level Combo on the Forward Walk
– 5 minutes: Slowly review the Forward Lockstep class
– Level 1 in Forward Lockstep in Slow motion: 10 minutes
We start the plan with exercises that help us warm up and remember the 3 Levels of Action Used, the Time Step and the Forward Walk. Then you have 15 minutes to start with the new information: Forward continues Lockstep, slowly you start with LEVEL 1.
DAY 2: (22 minutes of work)
CLASS: LEVELS IN MUSIC OF ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD WALK, ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 2 minutes: Level Combo on the Forward Walk
– Level 1 in Forward Lockstep in Slow motion: 8 minutes
– Level 1 in Forward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 1 and add speed. Focus on the work of the rotation of the legs, feel and become aware of the internal muscular work that LEVEL 1 produces.
DAY 3: (21 minutes of work)
CLASS: LEVELS IN MUSIC OF ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD WALK, ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 2 minutes: Level Combo on the Forward Walk
– Level 1 in Forward Lockstep in Slow motion: 5 minutes
– Level 1 in Forward Lockstep in Double Beat: 8 minutes
– Level 1 in Forward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 4: (19 minutes of work)
CLASS: LEVELS IN MUSIC OF ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD WALK, ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 2 minutes: Level Combo on the Forward Walk
– 15 minutes: Level 1 Combo in the Forward Lockstep
The first test arrives. Check that you manage to internalize LEVEL 1 in this combo. Dance, sweat, feel and focus on the concept.
DAY 5: (20 minutes of work)
CLASS: LEVELS IN MUSIC OF ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 8 minutes: Level 1 Combo in the Forward Lockstep
– Level 2 in Forward Lockstep in Slow motion: 10 minutes
We add LEVEL 2 working it slowly. Be aware of how the rotation of the legs that you have been working for 4 days is totally tied to this LEVEL 2, use it for it.
DAY 6: (23 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Forward Lockstep
– Level 2 in Forward Lockstep in Slow motion: 8 minutes
– Level 2 in Forward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 2 and add speed. Focus on the work of the Catch and the pendulum together with the rotation of the legs, feel and become aware of how you change the weight smoothly and progressively.
DAY 7: (22 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Forward Lockstep
– Level 2 in Forward Lockstep in Slow motion: 5 minutes
– Level 2 in Forward Lockstep in Double Beat: 8 minutes
– Level 2 in Forward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 8: (20 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Forward Lockstep
– 15 minutes: Level 2 Combo in the Forward Lockstep
The second test arrives. Check that you manage to internalize LEVEL 2 in this combo. Dance, sweat, feel and focus on the concept.
DAY 9: (20 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Forward Lockstep
– 5 minutes: Level 2 Combo in the Forward Lockstep
– Level 3 in Forward Lockstep in Slow motion: 10 minutes
We add LEVEL 3 working it slowly. Relax your body and let it react to everything that you have internalized from previous levels.
DAY 9: (25 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level 1 Combo in the Forward Lockstep
– 5 minutes: Level 2 Combo in the Forward Lockstep
– Level 3 in Forward Lockstep in Slow motion: 8 minutes
– Level 3 in Forward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 3 and add speed. Focus on the space and direction of your upper part without ever forgetting that you use the catch, the pendulum and the rotation of the legs. Feel and become aware of the meaning and fluidity of your movement.
DAY 10: (24 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level 1 Combo in the Forward Lockstep
– 5 minutes: Level 2 Combo in the Forward Lockstep
– Level 3 in Forward Lockstep in Slow motion: 5 minutes
– Level 3 in Forward Lockstep in Double Beat: 8 minutes
– Level 3 in Forward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 11: (25 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Forward Lockstep
– 5 minutes: Level 2 Combo in the Forward Lockstep
– 15 minutes: Level 3 Combo in the Forward Lockstep
The third test arrives. Check that you manage to internalize LEVEL 3 in this combo. Dance, sweat, feel and focus on the concept.
DAY 12: (20 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 2 minutes: Level Combo on the Forward Walk
– 15 minutes: Combo of Levels in the Forward Lockstep
We go over all the exercises so far. We are in the middle of the plan, you have already done a lot, your body repeats and repeats until executing without thinking. Flow and work how you are doing.
DAY 13: (21 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 3 minutes: Combo of Levels in the Forward Lockstep
– 3 minutes: Level Combo on the Backard Walk
– 5 minutes: Slowly review the Backward Lockstep class
– Level 1 in the Backward Lockstep in Slow motion: 10 minutes
We follow the plan with the exercises learned and add the Backward Lockstep. The Forward Lockstep and the Backward Walk help us warm up and remember the 3 Levels of Action Used. Then you have 15 minutes to start with the new information: Backward continues Lockstep, slowly you start today with LEVEL 1.
DAY 14: (22 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Combo of Levels in the Forward Lockstep
– 2 minutes: Level Combo on the Backward Walk
– Level 1 in Backward Lockstep in Slow motion: 8 minutes
– Level 1 in Backward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 1 and add speed. Focus on the work of the rotation of the legs, feel and become aware of the internal muscular work that LEVEL 1 produces.
DAY 15: (21 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Combo of Levels in the Forward Lockstep
– 2 minutes: Level Combo on the Backward Walk
– Level 1 in Backward Lockstep in Slow motion: 5 minutes
– Level 1 in Backward Lockstep in Double Beat: 8 minutes
– Level 1 in Backward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 16: (19 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Combo of Levels in the Forward Lockstep
– 2 minutes: Level Combo on the Backward Walk
– 15 minutes: Level 1 Combo at the Backward Lockstep
The first test of the Backward Lockstep arrives. Check that you manage to internalize LEVEL 1 in this combo. Dance, sweat, feel and focus on the concept.
DAY 17: (20 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Combo of Levels in the Forward Lockstep
– 8 minutes: Level 1 Combo at the Backward Lockstep
– Level 2 in Backward Lockstep in Slow motion: 10 minutes
We add LEVEL 2 working it slowly. Be aware of how the rotation of the legs is totally tied to this LEVEL 2, use it for it.
DAY 18: (23 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Backward Lockstep
– Level 2 in Backward Lockstep in Slow motion: 8 minutes
– Level 2 in Backward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 2 and add speed. Focus on the work of the Catch and the pendulum together with the rotation of the legs, feel and become aware of how you change the weight smoothly and progressively.
DAY 19: (22 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Backward Lockstep
– Level 2 in Backward Lockstep in Slow motion: 5 minutes
– Level 2 in Backward Lockstep in Double Beat: 8 minutes
– Level 2 in Backward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 20: (20 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Backward Lockstep
– 15 minutes: Level 2 Combo at the Backward Lockstep
The second test of the Backward Lockstep arrives. Check that you manage to internalize LEVEL 2 in this combo. Dance, sweat, feel and focus on the concept.
DAY 21: (20 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Backward Lockstep
– 5 minutes: Level 2 Combo at the Backward Lockstep
– Level 3 in Backward Lockstep in Slow motion: 10 minutes
We add LEVEL 3 working it slowly. Relax your body and let it react to everything that you have internalized from previous levels.
DAY 22: (25 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Level 1 Combo at the Backward Lockstep
– 5 minutes: Level 2 Combo at the Backward Lockstep
– Level 3 in Backward Lockstep in Slow motion: 8 minutes
– Level 3 in Backward Lockstep in Double Beat: 10 minutes
We continue to insist on LEVEL 3 and add speed. Focus on the space and direction of your upper part without ever forgetting that you use the catch, the pendulum and the rotation of the legs. Feel and become aware of the sense and fluidity of your movement.
DAY 23: (24 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Level 1 Combo at the Backward Lockstep
– 5 minutes: Level 2 Combo at the Backward Lockstep
– Level 3 in Backward Lockstep in Slow motion: 5 minutes
– Level 3 in Backward Lockstep in Double Beat: 8 minutes
– Level 3 in Backward Lockstep in Normal Tempo: 4 minutes
We get to the Normal Tempo, we constantly dance half beats (syncopated). You only have 4 minutes for the Normal Tempo (2 minutes for each leg). If you cannot maintain concentration or physical condition for the two minutes in a row on each side, divide them into 1 minute and 1 minute, with a short break in between, also 1 minute. It is important that you get the most out of your exercise and not just survive the minutes.
DAY 24: (25 minutes of work)
CLASS: ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Level 1 Combo in the Backward Lockstep
– 5 minutes: Level 2 Combo at the Backward Lockstep
– 15 minutes: Level 3 Combo at the Backward Lockstep
The third test of the Backward Walk arrives. Check that you manage to internalize LEVEL 3 in this combo. Dance, sweat, feel and focus on the concept.
DAY 25: (22 minutes of work)
CLASS: ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 5 minutes: Combo of Levels in the Forward Lockstep
– 2 minutes: Level Combo on the Backward Walk
– 15 minutes: Level Combo at the Backward Lockstep
The last test is here, the last exam, now you can do the 2 Combos and put yourself to the test. Flow with the goal of each level. Think no more, feel and experiment.
DAY 26: (26 minutes of work)
CLASS: LEVELS IN MUSIC OF THE ACTION USED IN CHACHACHÁ, ACTION USED IN FORWARD WALK, ACTION USED IN FORWARD LOCKSTEP, ACTION USED IN BACKWARD WALK, ACTION USED IN BACKWARD LOCKSTEP
– 2 minutes: Level Combo in the Time Step
– 2 minutes: Level Combo on the Forward Walk
– 10 minutes: Combo of Levels in the Forward Lockstep
– 2 minutes: Level Combo on the Backward Walk
– 10 minutes: Combo of Levels in the Backward Lockstep
Today if it is already the last day, day 26, today you finish the plan. I congratulate you, it is not easy at all to be constant and work as you have. Today you have all the exercises used in the plan. You are now able to continuously interpret the 3 Levels of Action Used in Chachachá at the 3 Speeds in the Forward and Backward Lockstep. Not only have you undoubtedly improved your Action Used, but you have also improved your discipline and have made your body know more about Chachachá 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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