Preparatory position: upright.
The first eight beats
1-4 Arms up through side to side, head up.
5-8 Raise and lower the heel 4 times, while the five fingers of both hands are separated through internal and external rotation 4 times.
The second eight beats
1-4 Cross both arms inward around to side down (left arm in front).
5-8 Raise and lower the heel 4 times, while the five fingers of both hands are separated through internal and external rotation 4 times.
The third eight beats
1-2 Left foot steps to the side into open stance, while the left arm is raised sideways and the head is turned 90 degrees to the left.
3-4 Return to upright.
5-8 Same as 1-4, but in opposite directions.
Fourth eight beats
1-2 Rise and fall on your heels 1 time while raising both arms forward.
3-4 Heel up and down 1 time, while both arms return to upright.
5-7 Heel ups and downs 3 times, while crossing your arms at the waist.
8- Return to upright.
Section 1 Stretching (eight beats)
Preparatory Pose: Upright
First Eight Beats
1-2 Step forward with your left foot and point your left foot in front of the ground, while raising your arms in front of you.
3-4 Return to upright.
5-6 Bend both legs while raising the left arm sideways and the right arm through the side to the top, turning the head 90 degrees.
7-8 Return to upright.
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1-2 Rise to heel stand, while both arms go through the side to the top.
3-4 Bend both legs, at the same time both arms are raked through the side to cross in front of the abdomen (the left arm is in front), and bow the head.
5-6 Left foot wants to take a step to the side into open stance, while both arms go through the side to the top, head up.
7-8 Return to upright.
Fourth eight beats Same as the third eight beats, but in the opposite direction.
Fifth to eighth eight beats Same as first to fourth eight beats.
Section 2: Chest Expansion (eight beats)
Preparatory Position: Upright
The first eight beats
1- Bend the legs, and at the same time, bend the arms in front of the chest, and clench the fists (fists opposite each other).
2- Stand upright while raising both arms forward and making a fist.
3-4 Both arms in flat chest flexion and rear vibration, making a fist.
5-6 Step forward with the left foot into a lunge, while raising both arms through the front to the side and then vibrating (fist-side palm, palm up).
7-8 Reduce to upright.
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1-2 Take a step to the side with the left foot, at the same time turn your body 90 degrees to the left to become front and back, bend both arms 90 degrees in front of the chest, clasp each other's hands, and hold your head to the front.
3-4 Turn your head 90 degrees, while both arms are bent flat in front of your chest and vibrate back.
5-6 Left leg bends the knee to form a lunge, while both arms are vibrated back and forth through the front and back (palm up).
7-8 Return to upright.
The fourth eight beats are the same as the third eight beats, but in the opposite direction.
Fifth to eighth beats Same as first to fourth beats.
Section 3: Kicking (eight beats)
Preparatory position: upright
First eight beats
1- Step forward with the left foot and point the left foot to the ground, while raising the arms in front of you (palms down).
2- Kick the right leg forward to the level (straight knee, tense toes) while swinging both arms back.
3- Same as 1.
4- Return to upright.
5- Extend the right foot sideways (toes to the floor) while bending the left leg at the knee and bending the arms flat in front of the chest.
6- Return to upright
7-8 are the same as 5-6 but in the opposite direction.
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1- Step with your left foot and cross your arms.
2- Same as 1, but in the opposite direction.
3- Left leg kicks to the side to the level (straight knee, tense toes).
4- Return to upright.
5- Bend the knee and lift the right leg high, at the same time raise the left arm in front (palm down), raise the right arm sideways, and turn the head 90 degrees (slightly sideways).
6- Return to upright.
7-8 Same as 5-6 but in opposite direction.
Fourth eight Same as third eight, but in opposite direction.
Fifth to eighth eight beats Same as first to fourth eight beats.
Section 4: Body Side Exercise (eight beats)
Preparatory Position: Upright
First eight beats
1-2 Heel drop 2 times, while both arms are flexed sideways to the shoulder, fingertips touching the shoulder.
3-4 Heel up and down 2 times, at the same time the arms are flexed in front of the chest and the palms are struck 2 times.
5-6 Left foot extends sideways (heel pointing to the ground), at the same time the right leg is slightly flexed, the left side of the upper body is flexed, and the hands are crossed at the waist.
7-8 Return to upright.
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1-2 Step to the side with your left foot in an open stance (slightly wider than your shoulder) while raising your arms forward.
3-4 Left arm up, right arm falls to the side of the body.
5-6 Left foot pointing to the ground, left side of the upper body bending, at the same time the left hand through the side of the waist, the right hand through the side of the swing to the upward.
7-8 Return to upright.
Fourth eight beats Same as the third eight beats, but in the opposite direction.
Fifth to eighth eight beats Same as first to fourth eight beats.
Section 5: Body Turning Movement (eight beats)
Preparatory Position: Upright
First Eight Beats
1-2 Step left foot to the side into an open stance (a little wider than shoulder width), and at the same time, cross both arms over the head through the side two times (right hand is in the front, with the five fingers apart and palm forward), and raise the head.
3-4 Upper body passes 90 degrees to the left, while the left hand crosses the waist, the right arm flexes at the shoulder, and the hand holds the back of the head.
5-6 Upper body right pass 180 degrees, right hand crosses waist, left arm forward.
7-8 Return to upright
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1-2 Step to the side with your left foot into a half squat (slightly wider than your shoulder) while raising your arms forward.
3-4 Stand upright while passing your upper body 90 degrees to the left, raising your left arm sideways (palm up) and bending your right arm flat in front of your chest.
5-6 Turn the upper body 180 degrees to the right, at the same time, the left arm is swung to the chest through the front, the fingers touch the right shoulder, the right hand crosses the waist.
7-8 Return to upright.
Fourth eight beats Same as the third eight beats, but in the opposite direction.
Fifth to eighth beats Same as first to fourth beats.
Section 6 Abdominal and Back Exercises
Preparatory Position: Upright
First Eight Beats
1-2 Bend both legs, while bending both arms flat on the chest (overlapping forearms, left arm on top).
3-4 Left foot steps to the side into open stance (slightly wider than shoulder width), at the same time the upper body bends forward by 90 degrees, both arms through the downward swing to the back lifting (palm up), head up.
5-6 Bend forward and cross both arms in front of the body (left arm in front, fingers pointing in the direction of the toes).
7-8 Return to upright.
The second eight beats are the same as the first, but in the opposite direction.
The third eight beats
1-2 Left foot steps to the side into an open stance (slightly wider than shoulder width), while both arms cross in front of the body and circle outward to the side to be raised upward (with the left arm on top).
3-4 Bend forward while wrapping both arms around to the front via the side, fingers touching the ground (palms back).
5-6 Left foot retracts into a full squat, both hands on the knees, head up slightly.
7-8 Return to upright.
Fourth eight beats Same as the third eight beats, but in the opposite direction.
Fifth to eighth eight beats Same as first to fourth eight beats.
Section 7: Jumping (eight beats)
Preparatory posture: upright
The first eight beats
1-2 Jump with legs together 2 times, at the same time, both arms standing in front of the chest, palm strike 2 times on the left shoulder, and the head is slightly bent to the left side.
3-4 Same as 1-2, but in the opposite direction.
5-7 The right foot starts to jump with a back kick, while both arms are bent 135 degrees at the side of the body, circling forward for three weeks, making a fist.
8-Restore into a side-by-side.
The second eight beats are the same as the first, but in the opposite direction.
The third eight beats
1- Jump into open stance while raising both arms forward.
2- 1 small jump.
3- Jump up into a standing position while raising both arms up.
4- Small jump 1 time.
5- Jump up into an open stance while raising both arms sideways.
6- Jump up to a standing position while resting your arms at your side.
7- Jump up into open stance with arms raised to the side.
8- Jump up into a standing position, while resting both arms at the side of the body.
Fourth octave Same as the third octave, 7 turn 90 degrees to the left (right).
Fifth to eighth beats Same as first to fourth beats, eighth beat 7 turn 90 degrees to the right (left), 8 jump to upright.
Section VIII Organizing Exercise (eight eight beats)
Preparatory Position: Upright
The first eight beats
1- The left foot takes a step forward, while the two arms are crossed in front of the chest and flatly flexed, the elbow is sunk (the right arm is on the top), and the two hands are tapped on the shoulder once.
2- Right foot and left foot, arms same as 1.
3- Left foot step backward, at the same time both arms through the oblique front downward leg pat 1 time.
4- Take back your right foot and tap your leg 1 time with both arms in front of you.
5- 6- Bend both legs, arms same as 1-2.
7-8- Stand upright, arms same as 3-4.
The second eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats
1- Step forward with the left foot into a front-back open stance while crossing your arms.
2- Right leg flicks to the left front (45 degrees).
3- Return right leg to 1.
4- Return to upright.
5- 6 Start stepping with the right foot while raising both arms via side to side.
7- 8 Return to upright.
The fourth eight beats are the same as the third, but in the opposite direction
The fifth through eighth beats are the same as the first through fourth.
End movement (5 beats)
1-4 Body upright. Raise both arms via side to side.
5-Restore into upright