Cardio Blast Interval Body Sculpt

You will need 1 pair 5, 8, 10, 12 pounds and 1 15 pound weight
A vertical step
BPM 128-130
Keep weights close by, this will move quickly

Section 1 - aerobics 5 minutes

• Out out in in 4x (16)
• Heel raises 4 (8)
• Jax 4 (8) repeat left

Section 2 - 5 pound weights

• Reverse lunge right bringing right foot up to heel dig 8x
• Reverse lunge left bringing left foot up to heel dig 8X
• On top of step - 4 squats off right/ 4 squats off left
• Burn outs 12 each side

Section 3 - 12 pound weights

• 12 Alternating bicep curls right and left
• On mat with 12 pound weights as base, 24 push ups (hands on weights)
• Standing holding weights: 24 squats
• No weights - reverse arm circles to pec stretch
• Rocket squats - 3 fast squats 1 jump into the air

Section 4 - Step routine 5-8 minutes

• 7 Knee repeater straddle (16)
• Knee straddle up step 3x (12)
• Straddle walk back 4 (4)
• Hamstring curl tap down right lead (4)
• Jumpshot to back approach short end facing right wall (4)
• Across the top longways facing right wall (4)
• 1 Knee lift to face front (4)
• Over top & back 4x (16) repeat left lead

Section 5 - 8 pound weights

• 12 Overhead presses
• 12 Tempo forward lunges right lead holding wights.
• 12 Over head presses
• 12 Tempo forward lunges left lead
• 12 Tricep kickbacks
• 12 Slow lunges forward right lead - (1 slow forward lunge right, at the end of the lunge do 2 glute presses with left leg)
• 12 Tricep kicks
• 12 Slow lunges forward as above left lead

Section 6 - aerobics 5-8 minutes

• Grapevine (4)
• Ski (4)
• 2 Mambo cha cha cha (8)
• 4 Ponys left (8)
• 4 Jax (8) repeat left lead

Section 7 - 5 pound weights

• 12 Short lever lateral raise
• 12 Long lever lateral raise
• Take right foot back and do a hip tuck, then lunge down (8)
• Add a reverse bicep curl on hip tuck, and forward raise on lunge do 8 right and 8 left
• 10 Pound wright 24 upright rows and inner thigh squats

Section 8 - repeat step routine

Section 9 - Put on leg weights and raise step height to highest level

• Bend over place hands on step, knees are soft
• Lift right leg back 8x -
• Hold 4 counts
• Bend right knee and do lifts 8x
• Hold 4 counts
• Hamstring curls (extend leg and bring back to start) 8x
• Standing up, get 15 pound weight, place left foot on step and row right arm back 24 x.
• Repeat leg exercises left lead
• Repeat one arm rows with left arm

Section 10 seated on step - leg weights on, 5 pound weights

• 24 Concentrations curls, left then right
• 24 Bent over flyes
• Weights down - 16 tricep dips

Section 11 - lay on mat - feet on step - 8 and 12 pound weights

• 24 Chest flyes 8 pound
• Butt squeezes with heels on step 8 singles 24 pulses 8 singles
• 24 Chest presses 12 pounds
• Butt squeezes as above

Section 12 - abs

You are ready to stretch.

This class takes 1 full hour before the stretch, they are energized and ready to do it again. So much fun, give it a try and let me know what you think. Please email with any questions on any moves, or any modifications to any moves for injury prone clients.

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