Diane's Hi/Lo Advanced Cardio

1.

• 2 Step hamstring curls and 1 diagonal grapevine to right corner (8 counts total)
• 4 Alternating step knee turning around your right shoulder traveling back [to face front again] (8 counts total)
• 2 Step hamstring curls and 1 diagonal grapevine to your left corner (8 counts)
• 4 Alternating step knee turning around your left shoulder traveling back [to face front again] (8 counts) [non reversable]

2.

• Scoop forward 4x (8 counts)
• Walk back (4 counts)
• 2 Jumping Jacks (4 counts)
• Walk right, left, right and 2 alternating step touches (16 counts) [When done leading right, go back to combination #1 again and weave combination 1 and 2 before moving on to combination #3]

3.

• 4 Alternating step knee traveling towards your right mirror (8 counts)
• 1 Set of repeater2 and march in place [similar to doing a repeater2 and march on the floor with step terminology] (8 counts)
• Grapevine around the world with left foot leading [grapevine left facing front, grapevine right to face your left wall, grapevine left to face your back wall, and grapevine right to face your right wall and when done you will automatically be ready to face your left wall again to repeat combination #3 leading with your left foot from the top of combination #3] (16 counts) [lead left]

4.

• 2 V-steps on one leg (8 counts)
• Slide to your right laterally 1/2 a tempo (4 counts)
• March your left foot in place (4 counts)
• 2 sets of Mambo forward and mambo backwards [mambo forward, march march and with the same foot mambo backwards and march march. Do this 2x] (16 counts) [lead left when done]

5.

• Feet together push up 4x [same thing as doing calf raises] (8 counts)
• 4 alternating knee up traveling forward [right, left, right, left] (8 counts)
• 3 Alternating front crosses [some instructors call this knee up and over?] (12 counts)
• March or jog in place with the opposite foot (4 counts) [lead left]

6.

• 4 Alternating kick backs (8 counts)
• 4 Alternating side kicks traveling forward (8 counts)
• 4 Alternating front kicks traveling back (8 counts)
• 2 Jump squats [same thing as doing slow jumping jacks] (8 counts) [Lead left when done]

Weave combinations 1 through 4. Weave combinations 5 and 6 together. If more time allows, weave combinations 1 through 6. This should last anywhere from 35 to 45 minutes of straight cardio. Email me for more questions, explanations or feedback.

Submitted by: Diana M. Llarenas of Sacramento, California
Del Norte Tennis Club
Lady Fitness of Marconi
24 Hour Fitness in Folsom.

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