Total Body Conditioning

Hi-lo warmup (long warmup) Many moves taken off of Franny Benedetto's new CIA tape:

• Grapevine repeater three knee, mambo 1x, pivot 1x, step touch 4x's, step knee walk up 2x's and back 2x's (repeat left)
• Repeat four knee, step ham curl moving up 4x's, repeat four knee, step ham curl moving back 4x's
• Jog up 8 counts, kick front alternating 4x's, rocking horse right leg 4x's, rear kicks 3x's, jack 1x (repeat left)

• #1 - L off side, power over long 2x's, L back
• Strength segment: Using step and watch pitch of music we did weights on step in between step segments. First interval was bicep curls, second was upright rows, third was tricep kick backs and fourth was back to biceps. You could use corner to corner knees with lateral raises BUT I just used the basic right and left and played with the arms i.e. right basic, right bicep curl, etc...
• #2 - A-step over, three power squats on floor (repeat left) I did my squats with squat cross legs front, squat cross legs back, squat double hop in.
• #3 - Two single knees to corner, two basic jogs up (repeat)
• #4 - L off, jack on top (from side approach), alternate three lunges back (watch leads) right L off = lunges beginning left and vice versa
• #5 - Pony over step (watch step height) show variations either over the top with power or they can pony behind step without going over the actual step.

Good luck, try this sometime for a step diversion. Please feel free to email with any feedback good, bad or indifferent or with other ideas for a total body conditioning.

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