Step Circut for Delts

Muscle groups: posterior, anterior, medial delts, bicep, tricep

Cardio - 3 minutes right lead

• Up up straddle down up up march 2 (8)
• Lunge back right, left, right down down (8)
• Repeater kicks corner to corner (16)

Strength - posterior delts, triceps

• Run tubing under step, arms are down at sides, palms face back.
• March on top of step, press arms back concentrating on rear delts and triceps palms open.
• 1 Set of 8
• 1 Set of 8 pulses
• 1 Set of 3 back 1 in
• 1 Set of 8

Cardio - 3 minutes

• 1 Basic right (4)
• 1 Knee lift (4)
• Ham curl corner to corner (8)
• Kick straddle, kick tap 2x (16) explanation below

Strength: lateral deltoid- 3 to 5 pound weights

• 3 Basic right - 1 side squat right
• Add lateral raise
• 3 Basic left - 1 side squat left 3 sets of 8

Cardio - 3 minutes begin left side of step right lead

• Over top 3x (12)
• Hop turn to face back wall (4)
• A-step 1 (4)
• Turn straddle 1 (4)
• Reverse jack (4) explanation below
• 1 V-step left lead (4)

Strength: Anterior delts - 3 to 5 pounds

• Side squat right and left
• Alternating right and left frontal raises 1 set of 8
• Hold for demi center squats
• Both arms raise front as you squat center 1 set of 8
• Side squats left and right
• Alternate left and right frontal raises 1 set of 8

Cardio: combine the first combinations doing all combos together and then change leads and do all three combos again.

Strength: All Deltoids, tricep 8 to 10 pound weights.

• Plie squats
• Upright rows
• Pulse squats with right heel lifted and tiny range of motion upright rows
• Pulse squats with left heel lifted, tiny range of motion upright rows
• 1 Set of 8 squats slow rows

Cardio - 3 minutes

• Repeater hamstring curl (8)
• 2 Jacks and one big squat side (8)
• Turnstep (4)
• Over the top (4)
• Turnstep (4)
• Knee lift (4) repeat left lead

Strength: Biceps 5 to 8 pound weights

• Over the top (4)
• Up tap down (4)
• Do hammer curls with the above step movements 3 sets 8

Cardio: 3 minutes

• 2 A-steps (8)
• 1 Turnstep (4)
• Walk around step 4 (4)
• 1 Knee lift (4)
• 1 Hamstring curl (4)
• 1 Side leg lift (4)
• 1 Kick front (4) repeat left lead

Strength: Triceps - your choice weights

• Up tap down corner to corner
• Tricep kick backs 1 set of 8
• Alternating glute lifts center
• Tricep kick backs 1 set of 8
• Up taps corner to corner
• Tricep kick backs 1 set 8

Cardio/Strength combined: Glutes, quads, hamstrings, biceps/triceps 5 pound weights

• Place right leg on step on left side of step
• Sit back into the left leg and lower down
• Using the foot on the step lift the body high and bring left knee up
• Sit back down into the left leg and repeat several times.
• Arms - hammercurl/tricep kick back alternating.

This work out should take about 45 - 50 minutes and is very intense. Your heart rate tends to increase a bit when you pick up the weights so please be monitoring. Music must stay at a slower pitched tempo for the weight portion.

Kick straddle kick tap: step kick and straddle bench, step kick again and tap foot down off the side.

Reverse jack: Coming off the turn straddle, hop the legs in together and then back out and then back in 2x. I cue in out in in

Have fun, e mail me for further explanations or comments.

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