Music: instrumental country, heavy on the fiddle
Length: 40 minutes total. 6 min. motion warmup w/ a
little stretching, 26 min. dance including 3 min cooldown
dance, 8 minute standing static stretches. Energy Level:
The warmup consists of steps similar to those in the
dances. Each dance is introduced with a visual heading
(so you can fast forward easily to practice the steps).
There are six dances: the Electric Slide, Cowboy Boogie,
Bocefus, Shotgun, Sleazy Slide, and Country Line Waltz.
Horner and troop dance with their backs to you so there's
no mirror image problem. Each dance begins with four
repetitions of the basic steps; then she adds a turn. It
took me a long time to learn all the steps, esp. with the
turns, but that helped to make the tape interesting
(especially because I don't like the music). This is the
only tape I own that I can run when I'm feeling full of
pep or slow as a slug, because it's very easy to vary
your intensity level. Horner always shows the less
intense versions of the steps, but it took me almost as
long to learn some of them as the "real" steps.
Because of the repetitive nature of the steps, you can do
the equivalent of wind sprints by doing several sets at
your highest energy level, dropping down to a lower level
for the next several sets, etc. There's a swivel in one
dance that is a bit hard to do on carpet and a pulse
check in the middle, after the most energetic routine.