I want to share some “basic” tips with you that I share with new T-Tappers when they purchase the Basic Workout Plus.

First of all–spend time watching the Instructional.  Yes, I know, you want to DO it!  But trust me, it is time well spent!  The Instructional is about 40 minutes long and you can break it up.  By familiarizing yourself a bit before doing the workout you will lay a good foundation.  You will also be able to focus a bit more on the form cues she gives throughout.

As you don your cross-trainers and push play for the first time, remember these 3 cardinal rules of T-Tapp:

1.  Muscle activation is the key–not getting all the way through the workout.  Kick out as often as you need to!

2. The pause button is your FRIEND!

3. Yes You CAN!

You can block off 40 minutes to do the Instructional workout, but tell yourself it is okay if you only get halfway through.

Ready for some “basic” tips?!

Kick out as often as you need to!

Do not feel you are sacrificing potential results if you stop to redo a move, kick out, or get another drink of water!  I’ve written about this a lot–by kicking out you reduce lactic acid build-up, which translates into less soreness. Also, holding the T-Tapp stance is tough!  It’s a workout in itself! 🙂   So give those muscles a break and kick–wherever and however often you need to!

Do Fewer Reps

Doing just 4 reps instead of the 8 on the dvd can help you keep that focus on form and muscle activation. Then you can use the remaining reps to get your kickout in!    Or you could do 4 slower reps to Teresa’s 8.  Or even do a few with her at her tempo to get familiar with the move, hit the pause button, and do a few more at your speed, then resume with the dvd.  Remember, muscle activation with focus on form–not slogging through all reps no matter what–is the key to success in T-Tapp.

Hold the Plies Squat

Yes, I know you want to work the lower body along with upper.  Yes, I know you feel you will sacrifice more cardio.  But trust me–there’s a lot going on throughout Plies and it is too easy to lose body alignment with this move (4 sets of moves, actually).   By holding the legs in the Plies squat, you can focus on upper body alignment, making sure shoulders are in alignment with hips and that you are not leaning back nor pitching forward.  Really push those knees out, don’t go lower than your body type allows (as a combo/borderline short torso, I only go down about 3 inches), and you will see results.  A few years ago, while training to become a trainer, I was holding the squat while teaching BWO+ to others.  I was an average to lose at that point, and I ended up losing 2+ inches off of each upper thigh in about 4-5 months’ time!  Even as a more-to-lose I never lost that much in that time!  I still hold the squat 95% of the time!

Reach Scoops Are NOT A Resting Move!

When I first started BWO+, I was so happy to get to Reach Scoops after all those Plies! I thought it was a nice move to bring the heart rate down and relax a bit.  I was right on the first point, but not the second!

Reach Scoops are not a resting move at all!  You still need to keep the core activated, ribs up and don’t bring shoulders forward.   I confess it is tough to keep form while doing them to the tempo on BWO+.  I would suggest hitting the pause button and doing 4 Reach Scoops on each side vs. the 8 back and forth.  Eventually you can get to where you can stay activated, but I’ll be honest–I still go slower than Teresa! 😉

NO Singles on Jazz Twist!

This is another move where it is hard to stay activated during the singles back and forth. I advise doing the 4 reps to each side, then the 2 reps, but kick out and reset your T-Tapp stance while Teresa and her team do the singles.

Do T-Tapp Twist In a Chair First

T-Tapp Twist is a move where you really want to isolate the upper body from the lower. Plant that lower body as if in cement!   However, that is tough in the beginning–well, it’s tough even to a veteran!   I got a huge “a-ha” connection when a trainer had us do T-Tapp Twist in a chair at a clinic I attended.  It really helped me “get” what “isolate lower body” meant!   Hit that pause button again, grab a chair with no arms, then do a few reps in a chair first.

It’s Okay to Just Do One Set of Hoedowns!

Sometimes you just need permission! 😉  Many times, after activating throughout the workout, I can’t do both sets.  And that’s okay!   Remember cardinal rule #1–better to finish on one set of Hoedowns done well vs. doing both sets with sloppy form because you’re too fatigued!

I hope these tips help as you start your T-Tapp journey or as you come back to Instructional 1 for form focus.  And I highly recommend revisiting the Instructional if it’s been awhile since you’ve done it. 😉  Slowing things down to focus on form yields benefits–whether newbie or veteran!

Let’s get “back to basics” with Basic Workout Plus!

{Disclosure:  The sentence below has an affiliate link and if you purchase through that link I get a commission, which helps offset business expenses so I can keep bringing you great info and encouragement! And sometimes it helps buy ice cream, which makes me happy and able to write more. 😉 }

You can check out Basic Workout at the T-Tapp Webstore to read more!

Photo Credit:  tiffany terry