Sequence of Movements

Creative Tai Chi

1. Deep Abdominal Breathing
      Releases tension and stress. Prepares the muscles for exercise
      and strengthening.
2. Lung Qi Gong
      Infuses the lungs and organs with energy and vitality.
3. Foot- and Ankle-Circles
      Improves circulation and flexibility in the feet, ankles, and ankle joints.
4. Knee-Circles
      Improves circulation and flexibility in the knees, ankles, feet, and legs.
5. Hip-Circles
      Warms up the low back, hips, knees, ankles, feet, and core.
6. Shoulder-Circles
      Warms up the upper spine.
7. Squat with Spinal Rotation (Alternating)
      Improves flexibility in the upper body.
8. Arm-Spirals with Side-to-Side Knee-Bends
      Stretches the arms, shoulders, and spine.
9. Wu Qi Arms up/Arms Down
      Brings energy and power to the body.
10. Twist Side-to-Side
       Improves upper body flexibility.
11. Side-to-Side with Hands Up and Cloudy Hands
       Gathers in positive energy and intention. Clears negative
       energy and limitations.
12. Qi Ball
       Focuses the life-force energy in your mind and body.
13. Palms Together, Arms Up Then Circle Out
       Focuses and gathers life-force energy to the heart center.

Aerobics (Repeat each exercise 4 to 8 times and entire sequence 3 times)

Helps to improve cardiovascular health. Builds and tones key muscle groups vital to balance and flexibility.

1. March in Place for 8 Steps then do 4 Heel-Lifts
2. March 8 Steps Forward and 8 Steps Backward
3. March 3 Steps Forward / 3 Steps Backward with Toe-Taps
      Strengthens core muscles and improves coordination.
4. March 3 Steps Forward / 3 Steps Backward with Knee-Lifts
5. March 3 Steps Forward / Backward with Knee-Lifts and Punches
6. Step Side-to-Side with Toe-Taps
      Lateral movements improve hip flexibility and balance.
7. Step Side-to-Side with Toe-Taps and Arm-Circles
      Arm-circles increase the heart-rate.
8. Step Side-to-Side with Hamstring-Curls
      Strengthens the back of the legs.
9. Alternating Heal-Taps to Front
      Stretches the calves.
10. Alternating Toe-Taps to Front
11. Alternating Toe-Taps Side-to-Side with Arm-Extensions
12. Alternating Toe-Taps to the Rear with Arm-Extensions
13. Toe-Taps - Front, Side, Back, Together - Alternating Sides
14. Toe-Taps - Front, Side, Back, Together - Add Arms
       Keeps feet, legs, hips, arms, and shoulders strong and flexible.

Strengthen & Stretch

1. Squats
      Strengthens the lower back, thigh, gluteal, and hamstring muscles.
2. Rows - Add Squat
      Strengthens the back, thigh, gluteal, and hamstring muscles.
3. Dead Lifts
      Stretches and strengthens the back of the legs.
4. Chest-Press, Squeeze Arms Together
      Strengthens the pectorals.
5. Chest-Press with Pulse
      Strengthens the pectorals.
6. Lunges - Hands on Hips - Left Leg then Right Leg
      Stretches the hip flexors and strengthens the thighs and gluteals.
7. Bicep-Curls
      Builds strength in the biceps.
8. Tricep-Kickbacks
      Builds strength in the triceps.
9. Shoulder-Press
      Improves strength and flexibility in the shoulders.
10. Forward Bend with Arm-Circles
       Stretches and relaxes the arms, shoulders, and back.
11. External Press Arm-Rotation
       Strengthens rotator cuff muscles.
12. Internal Press Arm-Rotation
       Strengthens rotator cuff muscles.
13. Forward Bend with Arm-Circles
       Releases tension in the arms, shoulders and back.
14. Half Sun-Salutation Stretch-Flow
       Stretches the spine, arms, and legs.
15. Forward Bend, Chest, Shoulder, and Bicep-Stretches with Variations
       Opens the chest, lengthens the upper arm muscles, and stretches
       the hamstrings.
16. Side- and Tricep-Stretch Sequence: Right Side then Left Side
       Stretches the side, upper back, shoulders, and triceps.
17. Modified Warrior One Calf-Stretch: Right Side then Left Side
       Stretches the calf muscles and achilles tendons.
18. Centering
       Collects and focuses life-force energy.
19. Bamboo in the Wind
       Grounds, centers, and connects mind and body.