GB:')s 1.2.1 Advanced Model
This is a
BoxAerobics pattern from
www.turnstep.com.
(pattern 5433)
Explanation:
- a 1.2.1 is how many movements you do on each side
or eg. 1 move one side; switch to the other side for 2
movements; then to the original side for 1 move. (Got it
if not email).
Warm up example: (126-132 bpm)
(A)
- 1 x Left front knee raise (2)
- 2 x Right diagonal (to the chest) knee raise (4)
- 1 x Left front knee raise (2) (8)
(B)
- 1 x Right front knee raise (2)
- 2 x Left diagonal knee raise (4)
- 1 x Right front knee raise (2) (8) (16)
Repeat both (A) and (B) for a (32)
Too add on just change movement (front knee raise) to
another warm up move.
Other movements may include: side knee raise (knee out to
the side and raised); hamstring curls; abductors; glute
squeezes; taps or heels forward.
Punching example: (124-128 bpm)
Can include jabs, cross jabs (which I call a straight punch),
hooks, uppercuts, and slips.
Show at half time (2) each then at tempo (1) each.
Can be done front facing; orthodox; or southpaw (remember
to switch sides)
(A)
- Jab (2) double up straight punch (cross jab) (4)
jab (2) (8)
(B)
- Straight punch (cross jab) (2) double up jab (4)
straight punch (2) (8) (16)
Repeat both (A) and (B) for a (32)
Have fun with all the punching combos you can think of.
Kicking example: (no more than 130 bpm)
I will use front/side kicks mixed in with various knee
lifts or smashes.
Can be done front facing; orthodox; or southpaw (remember
to switch sides)
(A)
- Left front kick (2)
- Right side kick x 2 (4)
- Left front kick (2) (8)
(B)
- Right front kick (2)
- Left side kick x 2 (4)
- Right front kick (2) (8) (16)
Repeat both (A) and (B) for a (32)
Have fun with the various movements and combos here.
KickBox example (no more than 128 bpm)
Put punching example (A) with (B) (16) then add kicking
example (A) and (B) (16) for a (32).
This is what it would look like:
(A) Punching example
Jab (2) double up straight punch (cross jab) (4)
jab (2) (8)
(B) Punching example
- Straight punch (cross jab) (2) double up jab (4)
straight punch (2) (8) (16)
(A) Kicking example
- Left front kick (2)
- Right side kick x 2 (4)
- Left front kick (2) (8)
(B) Kicking example
- Right front kick (2)
- Left side kick x 2 (4)
- Right front kick (2) (8) (16) (32)
Enjoy yourself with this model and I hope to see some
combinations using this method in the future. See my
website for more information on Cardio Kick Box.
Goodboxerseyes.
Special hello to Gloria Alvarez, Jessica Maneer, Karen
Davis and Jenn Kersten you are such a big help.
Added by
Ted Ducharme
at 1:31 PM on Thursday, September 9, 1999 EDT.
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(Email: tjducharme@odyssey.on.ca)
From: St. Thomas, Ontario (Canada)