Instructions
Standing
Pretend you are hopping on top of the face of a die on the side with the number five. Start at the middle dot with your feet together. Jump forward, legs in a straddle position shoulder-width apart as if touching the two top dots on the die. Jump back to the middle dot, feet together. Then jump backward, legs in a straddle position shoulder-width apart as if landing on the bottom two dots of the die. Finally, jump back to the middle with your feet together.
Key Phrase: “Middle, up, middle, down, middle.” Repeat the sequence counting one repetition each time your feet come together in the middle.
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. Bring your hands to your armpits to make “chicken wings.” Move your legs apart, then bring your legs together. As your legs move apart, your elbows move up and away from your body. As your legs move together, your elbows move down and close to your sides. Repeat with elbows and legs moving apart, then together.