30-Day, 30-Minute Ultimate Practice Regimen

Day 1 Muscle Engagement and Isolations: abs, glutes, chest, shoulders

Day 2 Hip and Chest Slides and Twists: side to side and front to back

Day 3 Vertical Hip tilt, pelvic lift and drop

Day 4 Hip lifts (weight centered and weight shifted)

Day 5 Hip drops (weight centered and weight shifted)

Day 6 Wrist circles and Hand Undulations

Day 7 Isolation Combinations with Foot and Arm positions

Day 8 Steps and Rhythmic Weight Changes

Day 9 Pivots and Turns with Steps

Day 10 Hip and pelvic circles, standing and pivots

Day 11 Traveling with Isolations and circles

Day 12 Horizontal Hip figure 8’s

Day 13 Upper Body Strengthening and Flexibility: Shoulders, Back, Ribcage and Arms/standing & travel

Day 14 Vertical Hip figure 8’s, internal and external, standing and traveling

Day 15 Dynamic chest figure 8’s and upper body undulations

Day 16 Lower Body Undulations, standing, traveling, level and direction changes

Day 17 Shimmy conditioning (sitting, standing, glutes and upper body undulations and control, weight centered and weight shifted

Day 18 Transitions: Connect the Dots for Flow and Fluidity

Day 19 Essential Combinations 1: Fwd/back step, 3-step transition/turn

Day 20 Shimmy Transitions: Dynamic Alignment (high center and low center)

Day 21 Continuous Shimmy Practice

Day 22 Dynamic Shimmies

Day 23 Layering with Shimmies

Day 24 Dynamic Undulations

Day 25 Body Carriage and Traveling

Day 26 Three-quarter shimmy on the Down, a.k.a Hagallah walk variations

Day 27 Essential Step Combinations 2: double side-side hips, ¾ shimmy up, 3-step chasse 3-step turn

Day 28 Essential Step Combinations 3: step-touch, 3-step turn, side-step diagonal

Day 29 Signature Variations 1: Wonky Loopy Figure 8's

Day 30 Signature Variations 2: Body Rolls, Transitions and Pelvic Circle Combo