Stand with your feet together, buttocks tight
Stomach pulled in and arms straight out to the side, shoulder height
Now flex your hands upwards, press the heels of hands out to the opposite walls
And circle forward
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back

Back, back, back, back, back, back, back, back, back, back, back
Back, back, back, back, back, back, back, back, back, back, back
Back, back, back, back, back, back, back, back, back, back, back
Back, back, back, back, back, back, back, back, back, back, back...

Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back

Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back

Back, back, back, back, back, back, back, back, back, back, back
Back, back, back, back, back, back, back, back, back, back, back...

Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back...

Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back
Two, three, four, five, six, seven, eight and back