Wellness #1

Combo #1

• Walk forward 3 steps + 1 knee/Shoot basket on 4 (4)****
• Repeat previous 4 counts (4)
• Step heel digs x4/Figure 8 arms (8)
• Walk back 3 steps+ 1 knee/Shoot basket on 4 (4)
• Repeat previous 4 counts (4)
• Step heel digs x4/Figure 8 arms (8)

Combo #2

• Step hamstring curls x4 moving forward/Row (8)
• Repeater hamstring curl x4 (8)*
• Step hamstring curls x4 moving back/Row (8)
• Repeater hamstring curl x4 (8)*

Combo #3

• V-step x2 with right lead/Bilateral punch right,left,down,down (8)
• Slow squat right x2 (8)
• Repeat previous 16 counts with left lead (16)

Combo #4

• Grapevine right/Arms circle right (4)
• Tap left toe out to side and in x2/Arms swing left and right x2 (4)
• 1 Slow box step left or 2 fast box steps left lead (8)**

Combo #5

• Walk forward 8 steps/Reach up and down (8)
• Step kick across the body x4/Rainbow arms (8) ***
• Repeater kick x2 + repeater knee x2 across body with left leg/Punch forward with kicks, pull elbow to knee with knee lifts (8)
• Repeater kick x2 + repeater knee x2 across body with right leg (8)

*To work on balance we do these without touching the curling leg down between repetitions periodically.

**I usually teach the slow box first, then the up-to-tempo ones. Then participants choose their coordination level.

***Arms swing over the body toward hip doing the kicking, like a rainbow.

****Those who are able to give a gentle hop on the shoot to add a little impact to the bones.

I have used this pattern the last few weeks with my Wellness class - predominantly seniors plus some younger participants who are either beginners or who need a low impact, lite workout. Feel free to mail if it doesn't make sense!

Thanks to all whose patterns I have used!

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