Thunder and Lightning


  • Start Position:
    • Stand upright on a level, non-slip floor with the feet together or comfortably close.
    • Keep the knees relaxed, shoulders down and arms resting naturally at the sides.
    • Allow sufficient space to move the feet outward into a wide squat and raise the arms overhead.
  • Description:
    • Thunder and Lightning is an energetic, floor-based aerobic movement that alternates between a wide squat position and a tall, narrow stance with the arms raised overhead.
    • During the Thunder phase, the participant moves the feet outward into a squat while bringing the hands down into a blocking position in front of the body.
    • During the Lightning phase, the participant returns to a narrow stance and reaches both arms overhead in a V shape.
    • The movement may be performed with small, controlled hops or with steps instead of jumps for a lower-impact variation.
  • Sequence:
    1. Begin standing tall with the feet together or comfortably close and the arms resting at the sides.
    2. Hop lightly outward, landing with the feet wider than hip-width apart and bending the hips and knees into a comfortable wide squat.
    3. As you lower into the squat, bring both hands in front of the lower torso with the palms facing downward and the elbows directed outward. This is the Thunder position.
    4. Keep the chest lifted, shoulders relaxed and knees moving naturally in the same direction as the toes.
    5. Hold the Thunder position briefly, maintaining balance and controlled breathing.
    6. Push gently through the feet and hop back into a narrow stance, straightening the hips and knees without locking them.
    7. As you rise, lift both arms overhead into a wide V shape with the palms facing forward. This is the Lightning position.
    8. Stand tall and reach upward comfortably without arching the lower back or forcing the shoulders.
    9. Hold the Lightning position briefly, then repeat the combination at a comfortable pace.
  • Notes:
    • Thunder and Lightning combines a wide squat with an overhead V-shaped arm reach.
    • The Thunder phase uses a low blocking arm position, while the Lightning phase finishes with the arms reaching upward.
    • The contributor compares the overhead position to Rocky celebrating a victory. This can be a fun visual cue for participants.
    • The movement may also begin in the wide squat position and alternate between wide and narrow stances.
    • For a lower-impact variation, step one foot outward at a time into the squat and then step the feet together while raising the arms. No jumping is required.
    • Adjust the width and depth of the squat according to comfort, balance and mobility.
    • During the squat, allow the hips to move backward and downward naturally while keeping the knees aligned with the direction of the toes.
    • When hopping, land softly with the hips and knees bending to absorb the impact.
    • Keep the abdominal muscles comfortably engaged and avoid excessive arching of the lower back during the overhead reach.
    • Participants may use enthusiastic verbal cues to energize the class, but should continue breathing naturally rather than holding their breath.
    • The arm positions may be modified by keeping the hands at shoulder height if reaching overhead causes discomfort.
    • Precaution: Avoid excessively wide jumps, deep squats beyond a comfortable range, or repeated high-impact landings that compromise control. Use the stepping variation when jumping is unsuitable.