Up & Over

Set 1

• 4 Knees, corner to corner (16)
• Over the top, diagonal back (8)
• Knee repeater (8)

• A-step, 2 jacks on the floor, 2X** 8)
• Indecision, 2X (8)

Repeat left lead

Set 2

• 2 Right side leg repeaters*** (16)
• Repeat on left side (16)

• 2 Jump shots (8)
• 1/2 L-step (4)
• Across the board (4)
• Repeater- knee-sideleg-ham (8)
• Across the board (4)
• 1/2 L-step back home (4)

• 4 Front kicks **** (16)
• 4 Glute lifts rear (16)

Repeat left lead

Set 3

• 2 Turnsteps (8)
• 2 Criss-cross lunge* (16)

• Over the top, diagonal (8)
• Repeater knee, around the corner (8)
• Kick-straddle-kick (8)
• 3 Slow pulse squats or 3 fast squats going over the bench (8)

Repeat left lead

I love this site and have gotten lots of good ideas, so it's time I give back. This is a good intermediate one. You can add power moves to intensify it. Each set contains 32-count combos and sets are self-reversing. Step is horizontal, right foot leading.

** Make the arms really big-- arms overhead, pull down - like lat pulldowns

*** Repeat 2 side leg repeaters on the same corner of the bench. Add a front kick on the floor on count (8) to keep them from wanting to move to other corner.

**** Big arms- Arms push up overhead on kick, push out to side on floor. I cue this "think like a cheeleader with pom-poms"

* Criss-cross lunge- Turnstep with 2 side lunges to the back. Facing east wall, right foot up (1,2) left foot up wide (like a regular turnstep)-as left foot step up right foot lunges on floor behind left foot (in a X pattern) (3,4), Right foot back on step, left foot lunges on floor behind right foot (5,6) Right foot steps down, left foot steps down to floor (7,8). I cue this "Up, cross, cross and off". Tell them to think about making a X on the floor. Repeat back reversing lead. Starting off I just cue directions, "Up, touch right, touch left, and off"

Thanks! Hope you have fun!

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