F1 Crawl
Put a hand trigger on each hand then go on your hands and knees. Crawl with alternate hands hitting the floor in time to the beat. NB the opposite leg should move in time to the hand.
Crawl backwards when you reach the end of the room, continuing in time. If you have headphones with a cord only crawl within the confines of the cord length backward and forwards or do not use headphones and put the laptop on the floor at the end of the room so you can see the visual guides as you crawl back and forth.
F2 March with opposite Hand to Knee
Wear a hand trigger on each hand. Stand and lift one knee up to hip height, tap the knee with the opposite hand in time with the beat, do the same with the opposite hand and leg in time with the following beat.
F3 Both Toes, Both Heels
Stand with one foot mat several inches in front of you and the other several inches behind you. Tap your Right toe on the front mat in time to beat (and back) then your Left Toe on the front mat in time to next beat (and off mat), next your Right Heel on the mat behind you in time to next beat (and back) then Left Heel in on the mat behind you in time to next beat (and back), repeat in this cycle every 4 beats.
F4 Side Steps
Stand with a mat each side of you, side step with your right foot to the right on the beat, then back to original position and then side step to the left on the next beat and back to original position, repeat this cycle every 2 beats.
F5 Front Side Step Overs
Stand with a mat each side of you, move your right foot in front of your left leg to tap the mat to your left on the beat, then back to original position. On the next beat bring your left foot in front of your right leg to tap the mat to the right of you, repeat this cycle every 2 beats.
F6 Back Side Step Overs
Stand with a mat each side of you, move your right foot behind your left leg to tap the mat to your left on the beat, then back to original position. On the next beat bring your left foot behind your right leg to tap the mat to the right of you, repeat this cycle every 2 beats.
F7 Alternating Front & Back Side Step Overs
Stand with a mat each side of you, move your right foot in front of your left leg to tap the mat to your left on the beat, then back to original position. On the next beat bring your left foot in front of your right leg to tap the mat to the right of you. Next move your right foot behind your left leg to tap the mat to your left on the beat, then back to original position, then on the next beat bring your left foot behind your right leg to tap the mat to the right of you, repeat this cycle every 4 beats.